Curcumin is a powerful antioxidant and anti-inflammatory compound found in turmeric extract, which has been used for centuries in traditional medicine. However, its bioavailability is limited, meaning that a large portion of the curcumin consumed may not be absorbed by the body.
One of the most effective ways to increase the bioavailability of curcumin is to combine it with piperine, a compound found in black pepper. Piperine has been shown to enhance the absorption of curcumin by up to 2000%. This is because piperine inhibits certain enzymes in the liver and gut that break down curcumin before it can be absorbed.
Another way to increase the bioavailability of curcumin is to consume it as a source of fat. Curcumin is fat-soluble, meaning that it dissolves in fat and is better absorbed by the body when consumed with a meal containing fat. This can include healthy fats such as olive oil, avocado, or nuts.
Additionally, consuming turmeric extract curcumin in a liquid form may increase its bioavailability. This is because liquids are absorbed more quickly and efficiently by the body than solid forms. Turmeric extract can be added to smoothies, juices, or teas for easy consumption.
It is also important to note that the quality of the turmeric extract can affect its bioavailability. Look for high-quality extracts that are standardized to contain a high percentage of curcuminoids, the active compounds in turmeric. Avoid extracts that contain fillers or additives that may decrease their effectiveness.
Lastly, taking turmeric extract curcumin supplements with meals can also increase its bioavailability. This is because food stimulates the production of bile acids, which can help to break down curcumin and increase its absorption.