Turmeric and fertility
It will not be strange that in recent years you have discovered a new spice: turmeric. It has entered our kitchen through the front door under the category of "superfood" and is used in almost everything, even in pastries and lattes. Curcumin is an active ingredient in turmeric, commonly known for its anti-inflammatory and antioxidant effects. How could these effects be beneficial when we are looking to get pregnant? Is there any scientific evidence of them? We are going to analyze whether turmeric affects the fertility of women and men.
Benefits of turmeric for fertility
This plant contains active ingredients that give it its healing effects, such as curcumin and curcuminoids, turmerol, zingiberene, borneol and cineol, as well as minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium and zinc, vitamin C, B complex vitamins , vitamin E, Vitamin D2 and D3 and vitamin K.
For one thing, curcumin has potent anti-inflammatory effects, comparable to non-steroidal anti-inflammatory drugs (NSAIDs). It acts by regulating certain molecules involved in inflammatory processes. And the fact that inflammation is a common feature in many conditions that affect fertility makes it a good tool to support fertility. Conditions that are characterized by inflammation and can negatively affect fertility include polycystic ovary syndrome or PCOS, endometriosis, or uterine fibroids. PMS and especially dysmenorrhea (pain during menstruation) are also associated with inflammation.
LINK Turmeric piperine in tablets (this is the one I usually recommend in consultation)
Turmeric and antioxidant power
On the other hand, curcumin also happens to be a powerful antioxidant and helps reduce cell damage by supporting antioxidant enzymes. This can benefit fertility by supporting egg and sperm quality, a key priority when trying to conceive. And, especially interesting for older women.
This antioxidant effect is equally interesting in the formation of quality sperm. And, again, especially among older men, over 40, who are wanting to become fathers.
Although, there are also some buts. It has recently been discovered that curcumin may not be so recommended in certain cases. It seems that curcumin reduces the growth of cells in the lining of the uterus (endometrial cells) and can limit the growth of the endometrium correctly in women with previous difficulties or predisposition. In turn, this same function is very interesting for women who have endometriosis and are trying to improve their symptoms, prior to starting fertility treatment.
The exaggerated reduction of these endometrial cells would be problematic for correct implantation. In the absence of larger studies, this compound would not be recommended in women with problems related to endometrial thickness.
In conclusion, in the absence of more studies and with the precautionary principle prevailing, turmeric should be taken in moderation during pregnancy despite the beneficial effects it could provide in certain cases. From here we always recommend following personalized advice from a health professional or a specialized therapist.
And as in everything, the dose is the key. Turmeric could be taken without problems as a spice or infusion during the pregnancy search process. Precautionary recommendations are restricted to its use in concentrated extract form, as supplementation, where the dose is much higher.
In the case of women, it would be safer to resort to other plants or remedies with more proven and safer anti-inflammatory and antioxidant effects, such as omega 3 or selenium respectively. Although, there are many more!
On the other hand, in the case of men, it is still an ideal and highly recommended supplementation to improve sperm quality.
Benefits of turmeric for improving sperm quality
The male reproductive system is very susceptible to external harmful influences. Among them, stress, inflammation, drugs and even diseases that can induce damage to germ cells and alterations in sperm formation. And given the importance of sperm quality for a couple's fertility, it is of great importance to investigate possible ways to protect the male reproductive system.
In today's world it is easy for exposure to these disruptive elements to be constant, with what this means when it comes to reducing the final quality of the sperm.
In the testes, curcumin has been shown to act as a protective factor against oxidative stress inducers. Curcumin prevents histopathological damage caused by the presence of reactive oxygen species or oxidizing substances. It is capable of reversing the harmful effects. In addition, curcumin increases the levels of one of the most antioxidant and cleansing substances in our body (glutathione peroxidase and superoxide dismutase).
Studies on sperm quality have shown how turmeric treatments increased sperm motility and concentration. And, at the same time, morphological defects of sperm decreased compared to control groups without treatment with turmeric.
On the other hand, sperm cryopreservation can significantly reduce sperm quality. In these cases, supplementation would be very interesting about three months before taking the sample. And, as a curiosity, there are studies that have shown how the use of turmeric in the diluent medium for cryopreservation of sperm improved the harmful effects that the process itself has on them. The antioxidant effects of curcumin improved post-thaw viability, morphology, motility, chromatin condensation, and DNA integrity. This is something that depends on the laboratories and is out of our hands as users, but it is also something that can be asked about in different centers.
Effects during pregnancy
As we said, turmeric is in fashion. In fact, more than 5,000 researches related to this plant have been carried out in the last 30 years. The vast majority of these studies corroborate the beneficial properties of this plant for men and women and, especially, during pregnancy. Next, we see what they are.
At the digestive level:
Counteracts discomforts due to the action of progesterone such as heartburn, constipation or excess flatulence. Turmeric promotes the production of intestinal mucosa and promotes gastric emptying. It also modulates the inflammatory response of the stomach and intestine, thereby improving digestion.
At the immunological level:
It improves the production of white blood cells, which are the soldiers of our immune system against pathogenic microorganisms such as bacteria, viruses, parasites and fungi. Turmeric contains vitamin C and other minerals that increase defenses. It also has antiviral and antifungal properties.
At the nervous system level:
Turmeric is a good ally against depressive states. In an Australian study, it was shown that turmeric acts at the brain level, improving mood and reducing depressive states. All this thanks to its anti-inflammatory action.
At the skin and tissue level:
Turmeric has healing, antioxidant and astringent properties, which is why it helps in skin regeneration, especially in postpartum healing.
At the level of fat accumulation:
Turmeric during pregnancy seems to reduce cholesterol and triglyceride levels resulting from excessive consumption of carbohydrates and fats. With this control, the possibility of cases of preeclampsia during pregnancy decreases.
At the muscle and bone level:
The anti-inflammatory effects are especially interesting due to the adaptations to which the bone system and soft tissues are subjected. The change in weight, shape and the new balance that a woman's skin adopts generates inflammatory adaptation. Turmeric helps these processes develop in a more harmonized way. Beyond pregnancy, it helps in episodes of pain due to joint or bone diseases (arthritis, osteoarthritis).
Difficulty absorbing turmeric
As we have said, dosage matters. Turmeric as a spice is tasty and adds color to dishes. But if you want to achieve its anti-inflammatory and antioxidant effects, the doses to be consumed must be high. Simply adding turmeric to a meal here and there might not be enough to reap its potential benefits.
On the other hand, the compounds in turmeric, especially curcumin, are extremely poorly absorbed when eaten alone. This is because curcumin is metabolized quickly, so very little reaches the bloodstream for it to perform its functions.
It is usually sold together with black pepper. For people who do not have gastritis or a very delicate digestive system, this is a good way to improve its absorption. And it is also usually the cheapest. Pepper has a certain irritant capacity that favors intestinal permeability in a specific way. Thus, turmeric can have better access to the blood. It is also believed that black pepper is capable of reducing the activity of the enzymes that break down curcumin, thereby slowing down its metabolization. Eating black pepper along with turmeric can increase the absorption rate of curcumin by 2,000 percent.
Curcumin is a fat-soluble substance, it dissolves in fats. So, if we take the supplements at the same time as we eat a meal with quality fat, we will promote the digestion of all of them, improving the absorption of the former. In fact, today there are many liposomal turmeric supplements that promote digestion.
And finally, it seems that coconut milk may naturally help increase the absorption of the active compounds in turmeric. In fact, in Indica, where curcumin is part of the cultural basis of their cuisine, golden milk or milk with turmeric is consumed regularly.
LINK Turmeric piperine in tablets (this is the one I usually recommend in consultation)
How to safely consume turmeric during my preparation or pregnancy?
We have already said that depending on the dose, turmeric may or may not be recommended to be part of the diet of pregnant women. In the case of men, they could or should take it, depending on the case, without any precautions.
Despite turmeric's arrival in lattes, magazine articles and bulk stores, it is still not completely blended into our kitchen. Maybe you don't know how to consume it in safe doses for everyone and with some regularity.
Here are 3 simple ways to safely enjoy turmeric:
Turmeric oil
This oil makes turmeric an everyday accent. Experiment with that. It can be used to drizzle vegetables such as sweet potatoes or cooked or fried potatoes; Whisk into salad dressings or topping pasta or vegetarian noodles (zucchini, lentils, etc. Adding a little black pepper would be interesting.
Mix 1 part ground turmeric to 2 parts oil (a mixture of equal parts avocado and unrefined extra virgin olive oil, for example)
Fill a glass bottle or jar with the oil and turmeric.
Cover and let sit away from light for 2 weeks before using.
Turmeric dressing
So simple, but very rich. It is a very versatile dressing that can also be used as a marinade for vegetables, meat or fish.
2 tablespoons tahini or sesame paste (toasted or raw, to taste)
Juice of 1 lemon
1 tablespoon turmeric oil
1 tablespoon honey
3 tablespoons of water
Mix everything until you have a smooth cream.
Serve immediately or pour into a vacuum jar.
Keeps in the refrigerator for up to 5 days.
Turmeric Milk Latte or Golden Milk
A nutritious alternative for when we want a contribution of energy with good flavor.
It is easy, with intense flavor and low in sugar, unlike more commercial options.
1 cup whole coconut milk
¾ teaspoon ground organic turmeric
¾ teaspoon ground ginger
¼ teaspoon ground cinnamon
1 teaspoon honey
1 pinch of black pepper
1 pinch of grated nutmeg
Place the ingredients in a blender and blend until smooth.
Pour into a saucepan and cook over low heat for 5 minutes.
Turmeric tea or infusion:
Prepare 2 or 3 grams of dried root in a tea bag or loose tea bag in about 300 ml of water and let it boil for 15 minutes.
Let it rest for 3 minutes and it will be ready to eat alone, with pepper, honey or both.
It will give you a couple of cups.
Turmeric infusion with ginger:
It is very useful for the digestive conditions we were talking about: heartburn, poor digestion and flatulence.
Add 5-6 slices of ginger bulb to the turmeric root cooking and that's it.
Let it rest for about 3 minutes and season to taste.
It may interest you:Â
Bibliography:
- American Pregnancy Association. (2021) Herbs and pregnancy.
- Clape, O. (2012). Advances in the pharmacotoxicological characterization of the medicinal plant Curcuma Longa. Medisan, 16.
- Saiz, P. (2014). Turmeric I (Curcuma longa L.). Biology Magazine. Botany Series. 7(2): 84-99,2014.
- Martins, RV et al. Natural Products as Protective Agents for Male Fertility. BioChem 2021, 1, 122-147.
- Karakus, FN et al. Effect of curcumin on sperm parameters after the cryopreservation, European Journal of Obstetrics & Gynecology and Reproductive Biology, Volume 267, 2021, Pages 161-166.
