Turmeric for Better Memory, Mood, Attention, and More

By Vera Tweed

Last Updated: September 7, 2023

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Did you know that people who regularly eat curry are much less likely to develop memory problems or Alzheimer’s? In India, where curry is an everyday dish, seniors are a whopping four times less likely than Americans to develop Alzheimer’s!^[1]

Does this mean you need to eat curry to keep your brain healthy? What if you don’t like it? Not to worry, you don’t have to start eating dishes made with curry. There’s an easy solution.

The secret to curry benefits is turmeric, the spice that gives the dish its telltale yellow color. Turmeric is a powerful protector of the brain and overall health. Fortunately, you can reap the benefits simply by taking quality turmeric supplements.

What Is Turmeric?

Turmeric is a plant in the ginger family that grows natively in Southeast Asia. For over 4,000 years, turmeric root has been used as an everyday spice and as natural medicine. Many studies in recent decades have shown that Turmeric is a powerful antioxidant and health promoter.

It calms the harmful inflammation that underlies all our chronic diseases,^[2] from mild memory lapses and Alzheimer’s to joint and heart problems. Turmeric helps to keep arteries working well and it helps to keep harmful plaque from accumulating in the brain, which researchers say is the beginning of Alzheimer’s-Dementia.

How Turmeric Works

Like any plant, turmeric contains many different components. One in particular — curcumin — stands out as the chief promoter of health.

As beneficial as this is, there’s a problem: The powerful curcumin makes up only 3 to 10 percent of turmeric root, and it’s hard for our bodies to absorb it in places where it’s most needed, like the brain, arteries, and joints.

But there’s a solution…

Curcumin can be concentrated in supplements and can be specially formulated to be bioavailable, meaning it can be well absorbed in the places where it does the most good, such as the brain and arteries. But here’s something you should know -- not all supplements are made this way.

Turmeric extracts that are bioavailable are patented and standardized to contain a specific amount of concentrated curcumin and have been proven to work effectively in studies. These have specific names that are listed on product labels such as Longvida.^[3] Studies show that such patented forms are 100 times more bioavailable than supplements that contain only generic turmeric or curcumin.^[4]

5 Important Health Benefits of Turmeric

Here are five ways that these superior turmeric supplements — specifically, the bioavailable kind — can enhance your health.

1. Improving Memory, Mood, Attention, and Energy

Most studies of supplements look at effects over a longer period of time — weeks or months — or days at the very least. And these have found that turmeric extract improves memory, mood, attention, and mental energy. But one study was especially interesting because it looked at the mental effects of a turmeric extract in only one hour.^[5]

The study was done at Swinburne University of Technology in Melbourne, Australia, in a group of healthy men and women between the ages of 60 and 85. The supplement was Longvida, a patented, standardized extract that has been proven to be bioavailable.

Various mental tests showed that one hour after taking 400 mg of the Longvida supplement, people experienced several improvements: Their memory was better. They could more easily keep their attention focused. And altogether, their mental function was better, like the days when we seem to be sharper than usual.

More tests were done after study participants had taken 400 mg daily of the supplement for 4 weeks. There were continued improvements in memory and attention, plus additional benefits. People taking Longvida were in a better mood and felt calmer and more content.

But that wasn’t all.

After 4 weeks of taking the supplement, they also had more energy. And when they ran into stressful situations that had usually sapped their energy, they didn’t feel as mentally drained. And there was another bonus: Their levels of “bad” LDL cholesterol dropped.

A few years later, the same group of researchers tested the Longvida turmeric extract again, this time in healthy people between the ages of 50 and 80. Before-and-after tests were done at the beginning and after 4 weeks and 12 weeks of taking 400 mg daily of the supplement.

The researchers had two reasons for doing this second study: They wanted to see what the longer-term effect would be. Equally important, they wanted to see if the results from their earlier study could be repeated, to make sure that benefits weren’t a fluke (they weren’t).

This longer study confirmed the memory, mood, and energy improvements and discovered even more: less tension, anger, and confusion. There were also fewer “mood disturbances.” In plain English, that means people taking the supplement experienced a calming effect and were less likely to become anxious or distressed by things going on around them.^[6]

All in all, the researchers concluded that the Longvida supplement improved two key issues people face as they get older — lagging memory and lack of energy — while also enhancing mood and mental sharpness and promoting calm in stressful situations.

2. Preventing Alzheimer’s Disease

When scientists observed that people in Asia who eat turmeric had fewer memory problems and a lower incidence of Alzheimer’s, they wanted to know why. What’s the connection? It turns out there are several.

Inflammation is one of the major contributors to brain aging and Alzheimer’s, and turmeric reduces inflammation. Turmeric is also an antioxidant, which neutralizes free radicals — harmful waste products that damage cells. But most intriguing is turmeric’s ability to prevent or reduce brain plaques.

Animal studies have shown that turmeric can prevent or reverse brain plaques that are the telltale sign of Alzheimer’s.^[7] However, while animal research allows scientists to examine the brain in ways that are not possible in human trials, it doesn’t always prove that people will react the same way.

Until recently, proof that turmeric clearly reduces brain plaques in humans was lacking.^[8] But then, a study at the University of California Los Angeles used high-tech brain imaging to see what the supplement did inside the brain.

And the results were striking:

Brain scans showed that a bioavailable form of turmeric can, in fact, reduce brain plaques in humans.^[9]

The brain scans were done on 30 people, before they started taking turmeric and at intervals during the next 18 months. Study subjects had not been diagnosed with dementia but had mild memory problems. Results showed, at the end of the 18 months, they had significantly less brain plaques, and their memory and mood had improved.

Further research is being done on people who are known to be at high risk for Alzheimer’s. An exact dose of turmeric extract for Alzheimer’s prevention has yet to be established but we do know that only bioavailable turmeric extracts are proven to be effective against inflammation and free radical damage.

3. Improving Circulation and Heart Health

Heart health depends on healthy arteries. When we hear about “heart disease,” the most common type is really a problem with circulation — arteries build up plaque and harden. Then, blood that carries oxygen and nutrients can’t efficiently supply the heart. A piece of hardened arterial plaque can also break off and block a narrowed passage, thus stopping blood flow. That’s when angina, heart attack, or stroke can occur.

Turmeric can make arteries work better in several ways. Studies show that it increases nitric oxide, a gas your body makes that dilates blood vessels and keeps them open for better blood flow. It also lowers triglycerides, blood fats that are measured along with cholesterol and are harmful when high. Taking 400 mg daily of the patented Longvida turmeric extract has been proven to produce these therapeutic effects.^[10]

Another way that turmeric helps the heart is by improving what scientists call the “endothelium.” Simply put, the endothelium is the lining of the artery, which when healthy enables it to contract and relax and keep blood flowing smoothly. But if that lining becomes unhealthy, it can become susceptible to oxidation and damage, which may then lead to plaque, hardening, and thickening.

Longvida is one bioavailable turmeric extract that has been shown to enhance the health of the artery lining. ^[11] And thus it may be a preventive for heart disease.

4. Relieving Arthritis Pain

If you have achy joints, you aren’t alone. One in three Americans has osteoarthritis after age 60.

Osteoarthritis is the top cause of disability among older adults, but turmeric can help. Not only that, but turmeric doesn’t have the side effects of common pain pills — like high blood pressure and stomach problems or bleeding. And for some people, turmeric can work just as well.

Studies with a total of more than 1,200 people with osteoarthritis have compared turmeric and drugs like ibuprofen for pain relief. Researchers found that a turmeric extract often relieved the pain better than the drugs. And in some cases, turmeric along with a lower dose of the drug produced a better result than the drug alone.^[12]

Like pain pills for arthritis, turmeric is anti-inflammatory, but it works in a different way. The anti-inflammatory drugs work by blocking only one or two specific enzymes. Turmeric lowers inflammation in more ways, calming those enzymes plus other inflammatory processes. Turmeric’s broader anti-inflammatory effect is gentler, and this is likely why it doesn’t have the adverse side effects of anti-inflammatory drugs.

How much turmeric is enough to get results? A study of women and men with knee osteoarthritis found that 400 mg of a Longvida turmeric extract, taken twice daily with food, was effective.^[13]

5. Reducing Inflammation from Exercise

It’s normal to have sore muscles a day or two after doing some intense exercise. And even some unusual exertion around the house, like cleaning out a garage or attic, can lead to sore muscles when you wake up the next morning.

Why do we get this delayed reaction? Inflammation is one major reason. When muscles are challenged enough, there’s some damage and inflammation. The repair process after that is what makes muscles become stronger.

Studies show that taking turmeric extract can reduce the inflammation from exercise and help with the repair stage.^[14] One study found that taking 400 mg daily of a Longvida turmeric extract, for a few days before and after a session of exercise, reduced inflammation.^[15]

When inflammation from exercise is better controlled, your body is able to recover more efficiently. And better recovery can make it easier to get going again for another workout and to stick with an exercise program.

Can You Get Turmeric from Food?

You can use turmeric as a spice but — and this is a big but — you aren’t likely to experience its full therapeutic benefits from food alone. This doesn’t mean that turmeric isn’t a healthy spice. It is, and it’s been gaining popularity in many recipes.

You can add turmeric to smoothies, milk or plant-milk drinks, and to virtually any dish, depending on your own taste preferences. Turmeric has an earthy flavor and you’ll need to experiment to find your favorite ways to eat it. But for specific health benefits, you will probably need a turmeric supplement with concentrated curcumin.

How Much Turmeric Should I Take?

It’s important to choose a patented, standardized form of turmeric root extract so that your body can absorb it in your brain, arteries, and other tissues. The name of a patented extract may be on the front of a product label or in the Supplement Facts, but it will be listed by name.

The exact dose depends on the specific turmeric extract, as concentrations of curcumin vary. As an example, most studies of a Longvida turmeric root extract used 400 mg once daily, and 400 mg twice daily for arthritis. It’s always best to take it with food.

Does Turmeric Have Side Effects or Risks?

Side effects are not common but some people have experienced digestive upset or nausea, which were not dangerous. To reduce the odds of side effects, take turmeric supplements with food.

The Bottom Line

As a spice, turmeric can enhance many dishes and drinks. Bioavailable supplements, however, are the only way to get the main active ingredient — concentrated curcumin -- and experience the full therapeutic effects. The evidence shows that patented turmeric root extracts such as Longvida are bioavailable and deliver the proven benefits.

References

1. Mishra, S., et al. “The effect of curcumin (turmeric) on Alzheimer's disease: An overview. Ann Indian Acad Neurol." 2008 Jan-Mar; 11(1): 13–19.
2. Nahar, P.P., et al. “Anti-Inflammatory Effects of Novel Standardized Solid Lipid Curcumin Formulations." J Med Food. 2015 Jul;18(7):786-92.
3. Gota, V.S., et al. “Safety and pharmacokinetics of a solid lipid curcumin particle formulation in osteosarcoma patients and healthy volunteers." J Agric Food Chem. 2010 Feb 24;58(4):2095-9.
4. Jamwal, R. “Bioavailable curcumin formulations: A review of pharmacokinetic studies in healthy volunteers." J Integr Med. 2018 Nov;16(6):367-374.
5. Cos, K.H.M., et al. “Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population." J Psychopharmacol. 2015 May;29(5):642-51.
6. Cox, K.H.M., et al. “Further Evidence of Benefits to Mood and Working Memory from Lipidated Curcumin in Healthy Older People: A 12-Week, Double-Blind, Placebo-Controlled, Partial Replication Study." Nutrients 2020, 12(6), 1678.
7. Maiti, P., et al. “Solid lipid curcumin particles provide greater anti-amyloid, anti-inflammatory and neuroprotective effects than curcumin in the 5xFAD mouse model of Alzheimer's disease." BMC Neurosci. 2018 Feb 23;19(1):7.
8. Ringman, J.M., et al. “A potential role of the curry spice curcumin in Alzheimer's disease." Curr Alzheimer Res. 2005 Apr;2(2):131-6.
9. Small, G.W., et al. “Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial." Am J Geriatr Psychiatry. 2018 Mar;26(3):266-277.
10. DiSilvestro, R.A., et al. “Diverse effects of a low dose supplement of lipidated curcumin in healthy middle aged people." Nutr J. 2012 Sep 26;11:79.
11. Santos-Parker, J.R., et al. “Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress." Aging (Albany NY). 2017 Jan 3;9(1):187-208.
12. Hsiao, A.F., et al. “The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis." Complement Ther Med. 2021 Dec;63:102775.
13. Gupte, P.A., et al. “Evaluation of the efficacy and safety of Capsule Longvida ® Optimized Curcumin (solid lipid curcumin particles) in knee osteoarthritis: a pilot clinical study." J Inflamm Res. 2019 Jun 5;12:145-152.
14. McFarlin, F.K., et al. “Does Acute Improvement in Muscle Recovery with Curcumin Supplementation Translate to Long-Term Training?" Journal of Science in Sport and Exercise volume 1, pages203–207 (2019).
15. McFarlin, B.K., et al. “Reduced inflammatory and muscle damage biomarkers following oral supplementation with bioavailable curcumin." BBA Clin. 2016 Feb 18;5:72-8.