By Michael Stanclift, ND

The rich orange color of turmeric is a signature of this powerfully healthy Indian spice. Even if you don’t dig the flavour of it in food, you might take turmeric in one of its many supplement forms for health benefits. Curcuma longa is the Latin name for turmeric and also hints at the name of the most talked about molecule in it, curcumin. Many people use “turmeric” and “curcumin” interchangeably, but surprisingly there isn’t that much curcumin in turmeric—curcumin makes up only about 3% of dried turmeric.1 But when we’re talking about the health benefits of turmeric, we’re usually really referring to its famous derivative, curcumin, which is the most studied component.

So why has this orange molecule become the darling of healthy living? Curcumin offers a host of health perks, is safe, and is well-tolerated by nearly every patient I’ve recommended it to. Many of the effects essentially boil down to curcumin’s ability to function as an antioxidant or balance the immune response to cellular injury.2 It can improve markers of oxidative stress and increase circulating antioxidants, such as superoxide dismutase, sometimes referred to as SOD.2 Curcumin can block the activation of NF-κB, which is involved in the immune response and can lead to undesirable effects.2

So how are these effects meaningful? Here are some of the research-backed ways I’ve utilized curcumin with the patients I’ve seen:

• Relieving joint discomfort2
• Improving insulin sensitivity2
• Maintaining healthy blood pressure2
• Reducing fat cell development2
• Reducing stress and fatigue3
• Having neuroprotective effects4
• Rebalancing the gut microbiome from a state of dysbiosis4
• Improving athletic performance and reducing exercise-induced muscle discomfort5

Before you get started
There are a few things you should know about curcumin before you run out and start taking it. First, curcumin isn’t very well absorbed, so it is often combined with other natural substances to help improve absorption. I have used it in formulations where it is combined with a black pepper extract (piperine), which can increase the availability about 20 times, and a fenugreek extract, which can increase the availability about 45 times.2,6
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The second thing to know is that while curcumin has a great safety record, there have been cases of people taking a curcumin supplement experiencing liver injury.7,8,9 There’s some speculation that the effect may have come from another ingredient, not the curcumin, and many of the products involved contained piperine, the black pepper extract.7,9,10 In response to these concerns, I found a 90-day study of healthy volunteers who were investigated for signs of toxicity when the subjects were given highly bioavailable curcumin (with fenugreek extract).11 With this formulation no adverse effects were noted in the study, and liver enzymes remained within the normal range.11 There are two morals to this story: Always look for manufacturers with a solid reputation and transparent quality testing for their products, and seek the guidance of an experienced healthcare provider to ensure you’re taking the proper precautions and monitoring.

In healthy individuals, doses between 150-1,500 mg have been studied and appear to be beneficial, well-tolerated, and safe.5 The European Food Safety Authority (EFSA) is a bit more conservative and established an acceptable daily intake (ADI) of curcumin at 3 mg/kg/day.9 For readers in the United States, that translates to roughly 1.36 mg/lb/day or a dose equivalent to about 205 mg/day of curcumin per day for a 150-pound person.

Turmeric, along with its most active component curcumin, is clinically versatile and offers a wide range of health benefits. These qualities make it an attractive candidate to include in your healthy lifestyle. Ask your healthcare provider if you might benefit from turmeric or curcumin!
References:

1. Tayyem RF et al. Curcumin content of turmeric and curry powders. Nutr Cancer. 2006;55(2):126-131.
2. Hewlings SJ et al. Curcumin: a review of its effects on human health. Foods. 2017;6(10):92.
3. Pandaran Sudheeran S et al. Safety, tolerance, and enhanced efficacy of a bioavailable formulation of curcumin with fenugreek dietary fiber on occupational stress: a randomized, double-blind, placebo-controlled pilot study. J Clin Psychopharmacol. 2016;36(3):236-243.
4. Di Meo F et al. Curcumin, gut microbiota, and neuroprotection. Nutrients. 2019;11(10):2426.
5. Fernández-Lázaro D et al. Modulation of exercise-induced muscle damage, inflammation, and oxidative markers by curcumin supplementation in a physically active population: a systematic review. Nutrients. 2020;12(2):501.
6. Kumar D et al. Enhanced bioavailability and relative distribution of free (unconjugated) curcuminoids following the oral administration of a food-grade formulation with fenugreek dietary fibre: A randomised double-blind crossover study. Journal of Functional Foods. 2016;22:578-587.
7. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Turmeric. [Updated 2021 May 11]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK548561/
8. Chand S et al. A rare case of turmeric-induced hepatotoxicity. Intern Med J. 2020;50(2):258-259.
9. Menniti-Ippolito F et al. Turmeric (Curcuma longa L.) food supplements and hepatotoxicity: an integrated evaluation approach. Ann Ist Super Sanita. 2020;56(4):462-469.
10. Chand S et al. Author reply. Intern Med J. 2021;51(1):154.
11. Pancholi V et al. Safety assessment of a highly bioavailable curcumin-galactomannoside complex (CurQfen) in healthy volunteers, with a special reference to the recent hepatotoxic reports of curcumin supplements: A 90-days prospective study. Toxicol Rep. 2021;8:1255-1264.  

Inflammation plays a key role in the immune system.1 This physiological process, the inflammatory response, is the body’s way of protecting itself from infection due to bacteria, viruses, fungi, and other foreign substances.2 Inflammation plays a key role in the body’s natural healing process.1,2
While inflammation is natural—it is necessary in many cases—not all inflammatory responses are created equal.2 Sometimes the body might be inflamed when there are no foreign invaders the immune system needs to fight.2

Far too often, refined sugar is partly responsible.1 So if you have a serious sweet tooth and experience symptoms like redness, joint or muscle stiffness, fatigue, and loss of appetite, you may have fallen victim to the sugar-inflammation connection.1

How does added sugar cause inflammation?
Consistently eating high quantities of refined sugar can cause chronic, low-grade inflammation.1 This may lead to serious health issues like cardiovascular challenges, weight gain, or allergies.1,2
Specifically, added sugar promotes the following changes in the body:

• Gut lining damage: Frequently consuming added sugar may help bacteria and toxins from the gut move into the bloodstream.1 Long-term gut lining damage can increase inflammation, so this is something to be aware of.

• Weight gain and related issues: By consistently eating refined flours and sugars, you may experience weight gain and increased body fat.1 The latter is linked to insulin resistance, which makes it difficult for the body to regulate the processed sugars once they’re absorbed.1 Insulin resistance is also associated with inflammation.1

• Increased production of harmful compounds: Compounds called advanced glycation end products (AGEs) form when fat or protein blend with refined sugar in the blood.3 Excessive AGEs can contribute to inflammation.3

• Higher cholesterol: Low-density lipoprotein (LDL) cholesterol—the “bad” kind of cholesterol—may rise as your consumption of refined sugar increases.1 Data suggests high LDL cholesterol is linked to higher quantities of C-reactive protein, a marker of inflammation.1

While the government recommends that added sugar and solid fats combined account for no more than 5% to 15% of one’s total caloric intake, 13% of US adults’ total calories come from processed sugar.4 All of the above symptoms are linked to chronic, low-grade inflammation. That said, it’s worth noting that added sugar consumption alone is unlikely to cause severe inflammation; often, there are a number of factors at play.1

How can you support a healthier inflammation response?
​Lifestyle changes can address some of the symptoms mentioned above.1 Examples include: eliminating junk food from your diet, reducing your general stress levels, and so much more.1

Regardless, you will want to take stock of where you are at and make a conscious effort to improve your health.1 Read through the following list to see if there are areas where you can enhance your lifestyle:1,5

• Limit your intake of processed foods and beverages: This includes added sugar. Carefully read food labels, be mindful of what you order when you go out to eat, and exclude refined ingredients like white bread from your diet. Be sure to avoid hyper-processed, sugary ingredients like sucrose, glucose, and fructose.1 One study found that lowering fructose consumption can help treat inflammatory blood markers by almost 30%.5

• Opt for whole grains, healthy produce, and antioxidant-rich ingredients: When you shop for food, aim to focus on whole-grain carbohydrates like brown rice, barley, quinoa, and oats. These ingredients are chock-full of fiber, which may help to lower blood sugar and reduce inflammation. Similarly, healthy produce is packed with the antioxidants and vitamins you need to thrive—the same goes for fatty fish, nuts like almonds, and seeds.

• Lower your stress levels and engage in frequent exercise: Chronic stress can make you more susceptible to inflammation.1 To target your stress, aim to exercise regularly (by getting your heart rate up and also making time for resistance training), meditate, go on walks in nature, or engage in other activities that calm you—such as cooking or taking a hot bath.

Returning to the topic of sugar, there’s no need to give up the sweet stuff entirely. You might consider substituting processed sweets with naturally sweetened alternatives in order to reduce your inflammatory symptoms.1 The next section explains how natural sugars like honey and maple syrup may decrease inflammation.

Natural sugars and inflammation
Chances are you’re familiar with refined sugar and how it differs from the natural alternatives. Where refined sugar is separated from its source, reconfigured, and then added as a sweetener, natural sugar occurs—you guessed it--naturally in foods.1 This means it is sourced directly from a whole plant source.1
Whole foods like fruit and dairy products feature varying amounts of fructose and lactose—yet they’re also full of fiber, protein, and nutrients, so the body is equipped to process them efficiently.1 Natural sugar is not associated with inflammation.1 It is absorbed more slowly by the body, which helps to minimize blood sugar spikes.1

What does this mean? The verdict is that consuming natural sugar, within moderation, is just fine from a health and wellness standpoint.1 Added sugar, alternatively, should only be eaten rarely and in limited quantities.1 Please contact your doctor if your inflammatory symptoms persist even after eliminating refined sugar from your diet.

For more information on nutrition and general wellness topics, please visit the Metagenics blog.
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References

1. Brown MJ. https://www.healthline.com/nutrition/sugar-and-inflammation. Healthline. Accessed July 18, 2019.
2. WebMD Staff. https://www.webmd.com/arthritis/about-inflammation. WebMD. Accessed July 22, 2019.
3. Uribarri J et al. J Am Diet Assoc. 2010;110(6):911–16.e12. doi:10.1016/j.jada.2010.03.018
4. Nordqvist C. https://www.medicalnewstoday.com/articles/248423.php. Medical News Today. Accessed July 22, 2019.
5. Brymora A et al. Nephrol Dial Transplant. 2012;27(2):608-612.

​Submitted by the Metagenics Marketing Team

BY RUTH KIRK-GARCIA | IMMUNE, INFLAMMATION | 0 COMMENT
Inflammation is the body’s initial response to cell damage and is designed to protect it from infection or further injury. Like day and night, the inflammatory process is a cycle defined by two halves – initiation and resolution.
The initiation phase begins with a local dispatch of immune cells at the site of damage, which sounds the alarm, igniting inflammation within the surrounding tissue. Once the threat of infection or damage is neutralized, the resolution response is activated, calming the initial phase of inflammation and facilitating cellular repair and recovery.
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Unresolved Issues
The transition between initiation and resolution is required to complete the cycle of inflammation and to promote healing. However, for some people, this transition fails to occur, leading to a chronic, sustained inflammatory response. This keeps the body in the initiation phase where it cannot resolve inflammation; like a loud alarm system with a broken ‘deactivate’ button. The result? A state of unremitting inflammation that keeps the body in a cycle of tissue damage, preventing recovery.
However, for some people, this transition fails to occur, leading to a chronic, sustained inflammatory response. This keeps the body in the initiation phase where it cannot resolve inflammation; like a loud alarm system with a broken ‘deactivate’ button.

A Remedy for Resolution
If you or someone you know suffers from an inflammatory condition (such as arthritis), you will no doubt be aware of the frustration that comes from persistent symptoms, despite your efforts to find a solution. You may be doing all the right things, taking the right medications, taking steps to improve your diet, exercise and sleep, while proactively managing your stress. However, if the resolution of inflammation is impaired, you will continue to experience symptoms, as the inflammatory response cannot be ‘deactivated’. It’s no wonder that cutting-edge research in the field of inflammation resolution is turning heads, particularly in regards to a group of compounds called specialized pro-resolving mediators (SPMs).

Send in The SPMs
As their name suggests, SPMs trigger or ‘deactivate’ the resolution phase of inflammation in the body,[1] which are produced from omega-3 fatty acids, (EPA) and docosahexaenoic acid (DHA).[2] Like a half-time speech that inspires a triumphant victory, SPMs motivate the immune system to promote resolution. In the initiation phase, white blood cells are known as macrophages actively destroy problem microbes and clear the excess of immune cells released during inflammation. However, in the resolution phase, SPMs reprogram these macrophages, switching their game plan from offence to defense to help regenerate and repair damaged tissue.[3] This results in resolution, relief and recovery.
So why, if the body can produce SPMs, does inflammation remain unresolved? Research tells us that the body’s ability to produce SPMs is lower in conditions involving chronic inflammation,[4] meaning that in highly inflamed individuals, the ability to resolve inflammation is likely to be impaired. Some pharmacological anti-inflammatories (even some used to treat inflammation) may also prevent SPM activity,[5] as they inhibit inflammation preventing the body’s ability to activate the resolution phase.  This is why supplements providing SPMs are an exciting development for chronic inflammation sufferers; as restoring SPM levels goes beyond the effects of conventional treatments to actively promote resolution and full circle recovery.
This is why supplements providing SPMs are an exciting development for chronic inflammation sufferers; as restoring SPM levels goes beyond the effects of conventional treatments to actively promote resolution and full circle recovery
Viva la Resolution!
Heralding a new era of healing, SPMs offer a beacon of hope for those suffering from chronic inflammation, offering a new solution for achieving resolution! For more information on natural management of inflammation, read on by clicking here. However, if you are ready to experience the resolving effects of SPMs, contact a Practitioner near you today.

1] Serhan CN, Hong S, Gronert K, Colgan SP, Devchand PR, Mirick G et al. Resolvins: a family of bioactive products of omega-3 fatty acid transformation circuits initiated by aspirin treatment that counter proinflammation signals. J Exp Med. 2002 Oct 21;196(8):1025-37.
2] Hirahashi J. Omega-3 polyunsaturated fatty acids for the treatment of IgA nephropathy. J Clin Med. 2017 Jul;6(7):70. doi: 10.3390/jcm6070070.
3] Spite M, Clària J, Serhan CN. Resolvins, specialized proresolving lipid mediators, and their potential roles in metabolic diseases. Cell Metab. 2014 Jan 7;19(1):21-36. doi: 10.1016/j.cmet.2013.10.006. 
4] Barden AE, Mas E, Croft KD, Phillips M, Mori TA. Specialized proresolving lipid mediators in humans with the metabolic syndrome after n-3 fatty acids and aspirin. Am J Clin Nutr. 2015 Dec;102(6):1357-64. doi: 10.3945/ajcn.115.116384.
5] Chiang N, Serhan CN. Structural elucidation and physiologic functions of specialized pro-resolving mediators and their receptors. Mol Aspects Med. 2017 Dec;58:114-129. doi: 10.1016/j.mam.2017.03.005.