Turmeric , also known as turmeric root, belongs to the ginger family along with ginger and is much more than just a bright yellow spice used in Asian cuisine. For centuries, the root has been considered an integral part of a balanced diet in Ayurvedic and traditional Chinese medicine. Turmeric is particularly valued for its diverse ingredients – most notably curcumin, a natural plant compound that is receiving increasing scientific attention as a coloring and dietary supplement.

In this article, we take a closer look at the ingredients in turmeric and the health benefits these nutrients have when taken.

1. Important ingredients of Curcuma longa and their properties

Turmeric, or Curcuma longa, is not only a popular spice but also rich in valuable secondary plant substances. Dried and ground, fresh turmeric is often processed into powder or capsules. These herbal dietary supplements are receiving increasing attention in nutritional science. The most important bioactive components come primarily from the group of curcuminoids and essential oils. Fiber, minerals, and trace elements also contribute to the versatility of this golden root.

First and foremost is the well-known plant substance curcumin, which is present in the dried root at approximately 2 to 5%. It gives turmeric its bright yellow color and is the most researched ingredient. Curcumin is the focus of numerous scientific studies—particularly in connection with antioxidant processes and the natural regulation of inflammatory reactions. Due to its structural properties, curcumin can bind free radicals and is considered a central component in many nutritional considerations surrounding turmeric.

In addition to curcumin, the root also contains two related substances: demethoxycurcumin and bisdemethoxycurcumin. These so-called curcuminoids together make up approximately 0.5 to 2% of the dry matter. They also exhibit interesting properties, especially when they occur together with curcumin. The curcuminoids work together, complementing each other in their activity and thus contributing to the holistic effect of the turmeric plant.

Another key component is the essential oils, which are present in dried turmeric at a concentration of approximately 3 to 7%. Among the most important are turmerone, atlantone, and zingiberene. They are responsible for the root's characteristic aroma and also play a role in the absorption of curcumin. Some of these essential oils can increase bioavailability by inhibiting certain enzymes that would rapidly break down curcumin in the body.

Last but not least, turmeric also contains minerals such as iron, potassium, and magnesium, as well as vitamins—albeit in smaller amounts, but nonetheless valuable. Iron is involved, among other things, in the formation of red blood cells, while magnesium supports numerous enzyme functions in the body. Potassium, in turn, plays a role in fluid balance and normal muscle function.

This combination of curcuminoids, essential oils, and minerals makes turmeric root a versatile addition to a varied diet. Things get particularly exciting when you take a closer look at curcumin—its potential, the challenges it faces in terms of absorption, and how these can be significantly improved through simple measures.

2. Turmeric and Curcumin – The main bioactive ingredient in turmeric and its versatile effects

At the heart of turmeric's health benefits is a single plant compound: curcumin. It is the most important bioactive component of the turmeric root and responsible for its characteristic golden-yellow color. Curcumin has been intensively researched in recent decades – not only because of its striking appearance, but above all because of its remarkable biological properties.

Whether in traditional botanicals or modern studies, curcumin is associated with a variety of effects that make it an interesting component of a health-conscious diet. From anti-inflammatory properties and cell-protective effects to possible effects on the brain and metabolism: the range is impressive.

1. Curcumin and inflammation: regulation instead of suppression

One of the most widely studied effects of curcumin is its ability to modulate inflammatory processes in the body. Inflammation is not a disease in itself, but rather a natural protective mechanism of the immune system. However, if this condition becomes chronic, it can result in numerous complaints and illnesses – including rheumatic complaints, cardiovascular diseases, metabolic disorders, and even degenerative diseases of the nervous system.

Curcumin works on several levels:

• It can influence the activity of pro-inflammatory messengers such as TNF-α, interleukin-6 or COX-2.
• At the same time, it supports the production of the body's own anti-inflammatory molecules, which can contribute to a better balance in the immune system.
• Studies have shown that curcumin can be particularly supportive in cases of joint pain (e.g. osteoarthritis) – by reducing swelling and increasing mobility.

Unlike many synthetic anti-inflammatories, curcumin doesn't target a single signaling pathway, but exerts its effects through a complex network of mechanisms. It's precisely this complexity that makes it so interesting to many researchers.

2. Antioxidant effect: protection against free radicals

Free radicals are constantly produced in the body – for example, during stress, intense physical exertion, or environmental factors such as UV radiation, particulate matter, or cigarette smoke. These reactive oxygen species attack cells and tissue and are considered to be contributing factors to the aging process and numerous chronic diseases.

Curcumin works in two ways:

• Directly, by neutralizing free radicals.
• Indirectly, by stimulating the body's production of antioxidants such as superoxide dismutase (SOD) or glutathione.

What's particularly interesting is that curcumin can interrupt the so-called oxidative chain reaction—the process by which free radicals multiply explosively in the body. This makes curcumin a potential protective factor at the cellular level—especially for sensitive structures such as cell membranes, DNA, and mitochondria.

3. Curcumin and the brain: Focus on neuroprotection

The central nervous system is also a focus of curcumin research. Various studies have shown that curcumin may contribute to the maintenance of cognitive function.

One possible mechanism of action involves the inhibition of beta-amyloid deposits in the brain—one of the hallmarks of Alzheimer's disease. In animal models, curcumin has been shown to reduce the formation and accumulation of these deposits. There is also evidence that curcumin:

• can dampen neuroinflammatory processes,
• supports blood circulation to the brain

and could possibly even promote the formation of new nerve cells (neurogenesis) – especially in the hippocampus, which is responsible for learning and memory.

Some studies have also linked depressive moods and emotional stress to low levels of anti-inflammatory substances in the brain – another area in which curcumin is increasingly being researched.

4. Cardiovascular system: Support for blood vessels and circulation

The cardiovascular system also benefits from various potential effects of curcumin. A particular focus is on the function of the endothelium—the inner lining of blood vessels. This endothelium is not just a passive membrane, but an active regulator of blood pressure, vasodilation, and coagulation.

According to studies, curcumin can:

• improve endothelial function,
• reduce oxidative stress in the vessels
• and curb inflammatory processes in the blood vessel walls.

There is also evidence that curcumin can influence cholesterol levels – by lowering LDL cholesterol and triglycerides and possibly increasing “good” HDL cholesterol.

5. Curcumin in metabolic processes and blood sugar control

Curcumin is also being studied in the area of ​​metabolism—particularly with regard to blood sugar regulation and insulin sensitivity. Studies with prediabetics have shown evidence that curcumin may support the function of beta cells (which produce insulin). In addition, some studies have shown a reduction in inflammatory markers associated with metabolic syndrome.

The potential role of curcumin in liver health and lipid metabolism is also being discussed in research. According to preclinical studies, curcumin may have interesting potential, particularly in non-alcoholic fatty liver disease (NAFLD), although the data in this area are still developing.

6. Possible role in cancer research

Cancer research is a particularly complex and sensitive field. Laboratory and animal studies show that curcumin can, under certain conditions, inhibit the growth of tumor cells or promote their cell death (apoptosis). The inhibition of angiogenesis—the formation of new blood vessels that supply tumors—is also a possible mechanism.

Important: Most of these studies were conducted in vitro or in animal models. Clinical trials in humans are still limited. Therefore, while curcumin may be useful as an adjunct to a health-conscious diet, it cannot and should not replace cancer therapy. Furthermore, side effects are rarely studied and can vary greatly from person to person.

3. Demethoxycurcumin and Bisdemethoxycurcumin – the silent companions of curcumin

Curcumin is the best-known ingredient in turmeric root, but it's not solely responsible for this superfood's impressive properties. In addition to curcumin, the root contains two other natural pigments: demethoxycurcumin (DMC) and bisdemethoxycurcumin (BDMC). These three substances belong to the group of curcuminoids—a subgroup of polyphenols—and work together in the body, not in isolation. Their finely tuned interaction makes turmeric root a functional all-rounder.

While curcumin accounts for approximately 75–80% of the total curcuminoid content, DMC and BDMC together account for approximately 20–25%. Although they are insignificant in terms of quantity, they make valuable contributions of their own – particularly in the areas of cell protection, inflammation regulation, and stability.

What are demethoxycurcumin and bisdemethoxycurcumin?

Chemically, DMC and BDMC are close relatives of curcumin. The difference lies—as their names suggest—in small structural variations: DMC contains one fewer methoxy group than curcumin, while BDMC contains two fewer. However, these seemingly small changes result in distinct physicochemical properties, which in turn can affect stability and efficacy in the body.

Bisdemethoxycurcumin, in particular, is considered the most stable curcuminoid with respect to light, temperature, and pH. This makes it particularly interesting for research and nutritional supplementation—because curcumin's low stability has long been a barrier to its wider use.

1. Antioxidant properties: protection at the cellular level

Several studies have shown that DMC and BDMC can act as radical scavengers similar to curcumin. They help neutralize reactive oxygen species (ROS), which can damage cellular structures and cause oxidative stress.

BDMC in particular shows in preclinical studies:

• a pronounced antioxidant effect, sometimes even more stable than curcumin itself,
• the ability to slow down lipid peroxidative processes – i.e. the degradation of cell membranes by free radicals,
• a protective effect against sensitive cell components such as mitochondria and DNA.

These effects make the two accompanying substances important building blocks in the antioxidant profile of turmeric – especially in combination with curcumin, which can be additionally stabilized by BDMC.

2. Inflammation modulation: Stronger together

DMC and BDMC also show promising properties in the area of ​​inflammation regulation. Various in vitro and animal studies have shown that they influence similar signaling pathways as curcumin, including:

• the inhibition of cyclooxygenase-2 (COX-2) and NF-κB, both central mediators in the inflammatory cascade,
• the regulation of pro-inflammatory cytokines, such as interleukin-1β or TNF-α,
• the possible support of macrophage activity, i.e. those cells that are crucial for the immune response.

Interestingly, some studies show that the combination of curcumin, DMC, and BDMC can have a synergistic effect—meaning the effects of the individual substances enhance each other. This could explain why turmeric as a whole often appears more effective than isolated curcumin.

3. Cell growth, apoptosis and research in oncology

The effects of DMC and BDMC are also being investigated in relation to cell cycle and apoptosis. In laboratory studies, both substances have shown the potential to influence cell division in certain tumor cell lines and induce programmed cell death.

BDMC, in particular, is considered an interesting candidate in cancer research—not as a drug, but as a potential complementary plant compound that can influence cellular balance. For example, BDMC has been shown to inhibit the expression of certain genes important for tumor cell survival. At the same time, its chemical stability is higher than that of curcumin, making it more attractive for use in supplements or functional foods.

Of course, most of these studies were conducted in test tubes or animal models. Further studies are needed for concrete applications in humans.

4. Bioavailability and synergy with curcumin

An important aspect of curcuminoid research is bioavailability—the question of how well these substances are absorbed and utilized in the body. While curcumin alone is poorly absorbed, a mixture of all three curcuminoids—curcumin, DMC, and BDMC—appears to have a better absorption profile. Some experts suspect that the presence of DMC and BDMC may improve the stability of curcumin in the digestive tract and slow its degradation.

Furthermore, studies have observed that mixtures of curcuminoids with piperine (from black pepper) or in liposomal form are significantly better absorbed. The combination of three synergistically acting curcuminoids – complemented by a good carrier system – is now considered the gold standard in high-quality turmeric preparations.

4. The essential oils in turmeric – underestimated multi-component carriers with biological effects

In addition to the well-known curcuminoids, turmeric root contains a second, equally interesting group of active ingredients: essential oils. Depending on origin, processing, and storage, these make up between 3 and 7% of the dry matter and are primarily responsible for the root's typical, slightly spicy and earthy aroma.

Although they receive less attention than curcumin, the essential oils contribute significantly to the overall effects of turmeric. They not only have aromatic and sensory effects, but also exhibit biological activities that are increasingly relevant to modern research.

What are essential oils in turmeric?

Essential oils are volatile, fat-soluble compounds stored in small oil ducts in the turmeric root. They consist of various monoterpenes and sesquiterpenes, i.e., natural hydrocarbon compounds with a distinct fragrant effect. The following components are particularly important in turmeric:

• Ar-Turmeron (aromatic turmeron)
• α- and β-turmerone
• Atlanton
• Zingiberen
• Curlon
• Germacron

These components vary in composition depending on variety, origin, climate, and processing. Together, they form a complex matrix that interacts with the curcuminoids both in terms of taste and function.

1. Effect on the central nervous system: regeneration and protection

Of particular interest is ar-turmerone, one of the main components of the essential oil. Preclinical studies have shown that ar-turmerone can exhibit neuroregenerative properties—meaning it could promote the formation of new nerve cells (neurogenesis). This has been observed particularly in the hippocampus, a brain area that plays a central role in memory, learning, and emotional processing.

Antioxidant effects are also attributed to ar-turmerone. Animal models have shown that it can reduce neuroinflammatory processes—the inflammatory responses in the brain associated with aging and degenerative diseases. These properties make the essential oils a potential active ingredient complex for healthy brain function.

2. Supporting the bioavailability of curcumin

An often overlooked but very important aspect: The essential oils in turmeric appear to improve the absorption (bioavailability) of curcumin. While curcumin alone is poorly absorbed by the body, the fat-soluble oils interact with the curcuminoids and can facilitate their absorption through the intestinal wall.

Studies suggest that turmerones in particular:

• prolong the residence time of curcumin in the intestine,
• slow down enzymatic degradation processes,
• and increase the solubility of curcumin due to their lipophilic structure.

Some modern dietary supplements therefore use "full-spectrum turmeric extracts," which deliberately preserve the essential oils. The advantage lies not only in improved bioavailability but also in the preservation of the plant's natural spectrum of active ingredients.

3. Anti-inflammatory and antimicrobial properties

Even independent of curcumin, the essential oils exhibit their own biological effects, particularly in the areas of inflammation modulation and microbiology. Various studies have shown that the terpene compounds:

• Inhibit COX-2 and LOX enzymes, which are involved in inflammatory reactions,
• can exert antibacterial effects against certain pathogenic germs,
• and may even have an antifungal effect.

These properties make essential oils interesting not only in the human body, but also in food technology – for example, for natural preservation or for reducing microbial contamination in plant products.

4. Gastrointestinal well-being and traditional uses

In traditional Ayurvedic medicine, turmeric essential oils—whether used separately or as part of the whole plant extract—are also valued for their positive effects on digestion. Their mild carminative properties (relieve flatulence) and their ability to promote bile secretion can help support fat digestion.

In addition, turmeron is traditionally associated with a balancing effect on appetite, feelings of fullness, and gastrointestinal complaints – although there are only limited scientific studies on humans to date.

Interaction of active ingredients – Why turmeric is more than the sum of its parts

Turmeric root is far more than just its most well-known ingredient, curcumin. It is the interplay of various bioactive substances that gives it the complexity that has made it a central component of traditional healing systems for centuries, and increasingly also of modern research.

First and foremost is curcumin – an intense, yellow plant compound that is gaining worldwide attention for its antioxidant and anti-inflammatory properties. However, its two relatives, demethoxycurcumin (DMC) and bisdemethoxycurcumin (BDMC), also make subtle but effective contributions: They chemically stabilize curcumin, provide complementary antioxidant effects, and support the regulation of immune and cellular processes.

Not to be forgotten are the essential oils, especially turmerones, which fulfill multiple functions: Not only do they contribute to the improved bioavailability of curcumin, but they also exhibit neuroregenerative, anti-inflammatory, and antibacterial properties. At the same time, they protect delicate cell structures and can potentially enhance the effects of curcuminoids.

This natural network of curcuminoids and essential oils makes turmeric a prime example of plant synergy. Unlike isolated individual substances, the root's natural components unfold their effects through interaction – diverse, complex, and holistic in the best sense of the word.

For modern nutrition, this means that anyone who wants to benefit from the potential of turmeric root should, if possible, rely on products that contain the full spectrum of active ingredients – whether in the kitchen as a spice, in fresh form, or in high-quality food supplements that take all of the plant's valuable components into account.

5. Conclusion: Turmeric – a root with amazingly diverse potential

Turmeric root is much more than just a colorful spice—it's a complex interplay of valuable secondary plant substances that complement and enhance each other's effects. Curcumin, the main active ingredient, is intensively researched and is primarily known for its antioxidant and anti-inflammatory properties. However, the two lesser-known curcuminoids—demethoxycurcumin and bisdemethoxycurcumin—also make important contributions, for example, through their greater chemical stability and complementary cell-protective effects.

Another key to the effects of turmeric are the essential oils, especially turmerones. They not only promote the bioavailability of curcumin, but also exhibit exciting properties of their own, for example, with regard to brain function and the regulation of inflammatory processes. Together, these substances form a kind of "plant network" that makes turmeric a functionally valuable component of a balanced diet.

Those who want to harness the benefits of turmeric should therefore not rely solely on curcumin as a single substance, but rather on products or applications that preserve the root's full spectrum of natural active ingredients. Whether in the kitchen, as a tea, in golden milk, or in high-quality capsules – turmeric has a wide range of uses and can naturally contribute to daily balance.

This shows that the golden root is a true all-rounder – with roots in tradition and a lot of potential for modern, conscious lifestyles.

reference

Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases . Int J Biochem Cell Biol. 2009;41(1):40-59. doi:10.1016/j.biocel.2008.06.010

Hewlings SJ, Kalman DS. Curcumin: A Review of Its' Effects on Human Health . Foods. 2017;6(10):92. doi:10.3390/foods6100092

Yue GGL, Chan BC, Hon PM, et al. Evaluation of in vitro anti-proliferative and immunomodulatory activities of compounds isolated from Curcuma longa . Food Chem Toxicol. 2010;48(8-9):2011-2020. doi:10.1016/j.fct.2010.04.044

Ahmed T, Gilani AH. Inhibitory effect of curcuminoids on acetylcholinesterase activity and attenuation of scopolamine-induced amnesia may explain medicinal use of turmeric in Alzheimer's disease . Pharmacol Biochem Behav. 2009;91(4):554-559. doi:10.1016/j.pbb.2008.09.010