Turmeric and Curcumin for the Brain: What to Know

Turmeric has gone from spice rack to supplement aisle in a single generation. Its main active compound, curcumin, is one of the most-studied plant compounds in the world. VapoCept includes 50 mg of a concentrated 30:1 turmeric root extract. Here's what's known.

Curcumin in brief

Curcumin is the compound that gives turmeric its yellow color. In lab studies it acts as an antioxidant and dampens inflammatory signaling, two processes researchers think matter for brain aging. Turmeric root is only about 3% curcumin by weight, which is why concentrated extracts exist.

What human studies show

• A widely cited 18-month trial from UCLA gave adults aged 50 to 90 without dementia a specially formulated, better-absorbed curcumin twice daily. The curcumin group showed improvements on some memory and attention tests compared with placebo.
• Other trials have found little or no effect, often using standard curcumin that the body absorbs poorly.
• Overall, curcumin is a promising research compound, not a proven brain supplement.

The absorption problem

Plain curcumin is poorly absorbed and quickly broken down. Researchers have tried to fix this with black pepper extract (piperine), fat-based delivery systems and special particle formulations. VapoCept's label lists a 30:1 turmeric root extract but doesn't state its curcumin percentage or an absorption enhancer, so you can't calculate exactly how much curcumin you absorb. That's true of many multi-ingredient formulas.

A practical tip: turmeric is fat-soluble, so taking it close to a meal with some fat may help. VapoCept's label suggests taking it 20 to 30 minutes before a meal.

Cooking with turmeric

Adding turmeric to food won't deliver clinical doses, but it's a good habit. Cook it in oil, pair it with black pepper, and use it in curries, lentils, scrambled eggs, roasted vegetables or warm milk drinks.

Safety

Turmeric is safe in food amounts. As a supplement, high doses can cause stomach upset, and it may add to the effect of blood thinners. People with gallbladder problems are often advised to avoid concentrated turmeric. At 50 mg of extract, VapoCept's amount is modest.