Turmeric is a bright yellow spice that many people use in cooking, especially in dishes from India and Southeast Asia. Over the years, scientists have found that turmeric contains a special compound called curcumin, which can help protect the brain and support memory. Curcumin is known for its strong anti-inflammatory and antioxidant properties, which means it can help reduce damage to brain cells and keep the brain working well as we age [2].
One of the main reasons turmeric is linked to better brain health is because curcumin can cross the blood-brain barrier. This means it can get into the brain and help fight inflammation and harmful chemicals that can lead to memory problems and diseases like Alzheimer’s [2]. Studies have shown that curcumin may help prevent the buildup of plaques in the brain, which are a sign of Alzheimer’s disease [5]. It can also help the brain make more of a growth hormone called Brain-Derived Neurotrophic Factor (BDNF), which helps new brain cells grow and keeps old ones healthy [2].
However, curcumin is not easily absorbed by the body when taken alone. This is where black pepper comes in. Black pepper contains a compound called piperine, which can greatly increase the absorption of curcumin. When turmeric is combined with black pepper, the body can use much more of the curcumin, making it more effective for brain health [5]. This is why many people recommend adding a pinch of black pepper to turmeric in food or supplements.
Research has also found that curcumin can help reduce amyloid plaque accumulation and neuroinflammation, both of which are linked to Alzheimer’s disease [3]. By reducing these harmful processes, curcumin may help slow down cognitive decline and keep the brain sharp as we get older. Some studies even suggest that curcumin may help with depression by increasing levels of brain chemicals that affect mood, like serotonin and dopamine [4].
To get the most benefit from turmeric for brain health, it’s a good idea to pair it with black pepper and a healthy fat, such as olive oil. This combination helps the body absorb and use curcumin more effectively [5]. Whether you add turmeric to your meals or take it as a supplement, making sure it includes black pepper can help support your brain and overall well-being.
Sources
https://newchapter.com/blogs/wellness-blog/turmeric-supplements-health-benefits-uses
https://www.nu.edu/blog/best-brain-foods-for-studying/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12609458/
https://www.singlecare.com/blog/turmeric-benefits/
https://www.onelifeseniorliving.com/blog/the-best-15-foods-for-dementia-patients-to-eat
