More than just a curry ingredient, turmeric has numerous health-boosting benefits for PCOS women and should be a consistent part of our routine. There are comprehensively researched theories speculating that turmeric could ease PCOS symptoms.
Curcumin is the bright yellow pigment found in turmeric, known for its natural anti-inflammatory properties. Research suggests that curcumin can help in the management of inflammatory conditions and improve systemic markers of oxidative stress, which is recognized to play a key role in chronic inflammation found in PCOS women.
The medicinal properties of foods and spices have been spoken about for centuries, but the link between turmeric and easing PCOS symptoms has only been explored in the past couple of decades.
There’s compelling evidence to suggest that taking curcumin supplements could be highly beneficial for PCOS Cysters.
Let’s take a look at the health benefits of turmeric, shall we?
Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content.
5 reasons to take Curcumin for PCOS
1. Turmeric and curcumin could help to reduce inflammation
Long-term, low-grade inflammation is thought to be the root cause of the most uncomfortable PCOS symptoms, such as headaches, bloating, cramping, weight gain, fatigue, food intolerances, and inflammation. Inflammation also leads to more insulin resistance, higher testosterone levels, and harsher PCOS symptoms. The curcumin in turmeric has powerful anti-inflammatory and antioxidant properties, which are theorized to rival ibuprofen and aspirin!
Ginger Turmeric Juice Shot Benefits
You may have seen the ginger turmeric juice shot trend and it turns out it does have some benefits for women with polycystic ovary syndrome (PCOS). They include reduced fatigue after exercise, reduced aches and pains, and an increase in the amount of antioxidants you include in your diet.
To make a ginger and turmeric juice shot – you’ll need ginger root, black pepper, lemon juice, and turmeric. There is no single active ingredient here as they all perform unique functions to cleanse the body and kickstart the system.
2. Curcumin could help to improve insulin resistance
A common hallmark of PCOS is insulin resistance. This is when the cells in the muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To compensate, the pancreas makes more insulin, and over time, you become more and more insulin resistant, making it harder to lose weight or burn fat. This can lead to long-term health implications, especially for people with PCOS. One study found reason to believe that the effect of curcumin may improve insulin sensitivity in women with PCOS. Adding curcumin to your diet and exercise routine could give you the boost you need to improve insulin sensitivity.
3. Curcumin is rich in antioxidants
PCOS symptoms can be explained by chronic inflammation and oxidative stress. To treat PCOS Cysters, we need to modulate the levels of inflammatory markers and antioxidants in the body. Not only is curcumin a powerful anti-inflammatory, but it’s also a potent antioxidant. It is thought to neutralize free radicals due to its chemical structure. Free radicals are highly reactive, unstable atoms that can damage cells, causing illness and aging, and making insulin resistance even worse.
4. Curcumin could help to fight depression
There’s growing evidence that inflammation is linked to depression, which may explain why many PCOS Cysters are prone to low moods and fatigue. Curcumin may help ease symptoms of depression by easing inflammation in the immune system. Studies show that curcumin administered to animals have found that it could:
- Affect serotonin and dopamine – the brain chemicals that control mood and behavior
- Alter parts of the brain that respond to stress
- Protect against damage to energy-producing structures in your cells (mitochondria).
5. Curcumin may lower the risk of cardiovascular disease
PCOS risk factors, such as being overweight, having higher blood pressure, or having insulin-resistant diabetes, are linked to cardiovascular disease. Studies indicate that the antioxidant and anti-inflammatory properties of curcumin may protect against some of the factors involved in developing heart disease, including improving cholesterol levels.
How to take curcumin
As a supplement
Our very own formula provides the most bioavailable turmeric, so you’re getting maximum effectiveness at a minimum dose. You’ll benefit from 100% absorption from 300mg, whereas other existing turmeric sources provide around 12% absorption from 1500mg. You can order your Curcumin from our Metabolism Plus bundle here.
We take pride that our supplements are third party tested and NSF Certified, which guarantees that the amounts of vitamins and minerals contained in each dose are pure and consistent with the label. NSF certification is your key to making sure that the products you use meet strict standards for public health protection.
Simply adding turmeric to your diet may not be enough to receive all the benefits of curcumin. However, you can add it to your diet for an extra kick
One tablespoon of ground turmeric powder contains approximately:
- 29 kcal/123 KJ
- 9g protein
- 4g carbohydrates
- 1g fiber
- 3g fat
- 196mg potassium
- 7mg iron
Best Ways To Take Turmeric
Here are a few tasty ways to incorporate turmeric into your diet.
- Turmeric lattes
- Turmeric teas
- Turmeric added to soups and stews
- Turmeric sprinkled over oven-roasted root vegetables
- Turmeric golden milk
What’s the recommended curcumin/turmeric dosage?
The recommended turmeric dosage is between 150-250 mg of curcumin and 1,000 – 1,500mg of turmeric root powder per day. Our supplement provides 300mg of curcumin.
Are there any side effects of turmeric/curcumin?
The side effects of turmeric are rare and typically moderate, but keep the following in mind:
- Turmeric is a blood thinner that can increase the risk of bruising or bleeding. If you’re on medication or plan to undergo surgery, you should consult your doctor before taking turmeric extract supplements – especially if you take blood thinning medication (anti-coagulation drugs) or diabetes medication.
- If you are pregnant or breastfeeding, you should avoid taking medicinal quantities of turmeric/curcumin. There’s not enough medical evidence to confirm the safety of curcumin supplementation during pregnancy. However, enjoying small amounts of turmeric spice, such as in a meal or drink, is perfectly safe.
- In a small number of individuals using higher dosages, turmeric may cause nausea, stomach pain, dizziness, diarrhea, allergic reactions, or constipation.
- Turmeric may inhibit iron absorption. If you have iron deficiency anemia, avoid turmeric in high/medicinal quantities.
What is the best time of day to take curcumin?
The best time to take the supplement varies depending on the individual. Some people take it in the morning along with their other vitamins and supplements, while others prefer to take it at night to target the inflammation that may have flared up during the day.
We’d recommend that you take it with a meal, like breakfast, as curcumin absorption increases when ingested with healthy fats.
For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister, and our handy blog posts on PCOS and Chill.
Browse our bundle of Metabolic Plus supplements designed for PCOS, here.
