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🌱 All about Turmeric, its effect on fertility + recipes 🥗

curcuma piperina sperm quality ovule

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 nonsteroidal anti-inflammatory drugs (NSAIDs). It acts by regulating certain molecules involved in inflammatory processes. And the fact that inflammation is a common feature of many conditions that affect fertility makes it a good tool to support fertility. Conditions that are characterized by inflammation and can negatively affect fertility are polycystic ovary syndrome or PCOS, endometriosis or uterine fibroids. PMS and especially dysmenorrhea (pain during menstruation) are also associated with inflammation.

 

LINK Turmeric Powder

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 might not be as recommended in certain cases. It seems that curcumin reduces the growth of the cells of the lining of the uterus (endometrial cells) and can limit the growth of the endometrium correctly in women with previous difficulties or predisposition. In return, 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 the 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 further studies and making the precautionary principle prevail, 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 in infusion during the process of trying to get pregnant. The precautionary recommendations are restricted to its use in the form of a concentrated extract, as a supplement, where the dose is much higher.

 

In the case of women, it would be safer to turn 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, today 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. These include 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 inducers of oxidative stress. Curcumin prevents histopathological damage caused by the presence of reactive oxygen species or oxidizing substances. It is able to reverse the harmful effects. In addition, curcumin increases the levels of one of the most antioxidant and purifying substances in our body (glutathione peroxidase and superoxide dismutase).

In studies on sperm quality, it has been shown how curcumin treatments increased sperm motility and concentration. And, at the same time, sperm morphological defects decreased compared to control groups without turmeric treatment.

 

On the other hand, sperm cryopreservation can significantly reduce sperm quality. In these cases, supplementation would be very interesting around three months before taking the sample. And, as a curiosity, there are studies that have contrasted how the use of turmeric in the diluting medium for sperm cryopreservation 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, there have been more than 5000 investigations related to this plant 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 discomfort due to the action of progesterone such as heartburn, constipation or excess flatulence. Turmeric favors the production of intestinal mucosa and promotes gastric emptying. It also modulates the inflammatory response of the stomach and intestine, which improves 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 level of the nervous system:

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 the regeneration of the skin, especially in postpartum healing.

 

At the level of fat accumulation:

Turmeric during pregnancy seems to lower cholesterol and triglyceride levels as a result of excessive consumption of carbohydrates and fats. With this control, the possibility of cases of preeclampsia in pregnancy decreases.

 

At the muscular 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 the woman's leather adopts generates inflammatory adaptation. Turmeric helps these processes to 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, the dose 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 dose 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, turmeric compounds, especially curcumin, are extremely poorly absorbed when eaten alone. This is because curcumin is rapidly metabolized, so very little reaches the bloodstream for it to perform its functions.

 

It is usually marketed 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 irritative capacity that favors intestinal permeability in a timely manner. 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, thus slowing down its metabolism. Eating black pepper along with turmeric can increase the absorption rate of curcumin by 2000 percent.

 

Curcumin is a fat-soluble substance, it dissolves in fats. So, if we take the supplements at the same time that we eat a meal with quality fat, we will favor the digestion of all of them, improving the absorption of the first one. In fact, today there are already many liposomal turmeric supplements that favor your digestion.

 

And finally, it appears that coconut milk might naturally help increase the absorption of the active compounds in turmeric. In fact, in the Indica, where curcumin is part of the cultural base of their cuisine, golden milk or milk with turmeric is consumed on a regular basis.

LINK Turmeric Powder

LINK Turmeric piperine in tablets (this is the one I usually recommend in consultation)

 

How to consume turmeric safely during my preparation or my 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, depending on the case, without any precautions.

 

Despite turmeric's arrival in lattes, magazine articles, and bulk stores, it's not yet fully blended into our kitchen. You may not know how to consume it in safe doses for everyone and with some regularity.

Here are 3 simple ways to enjoy turmeric safely:

 

turmeric oil

This oil makes turmeric an everyday accent. Experiment with that. It can be used to sprinkle vegetables such as sweet potatoes or boiled or fried potatoes; toss into salad dressings or topping pasta or vegetarian noodles (zucchini, lentils, etc. Adding a bit of 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 bottle or glass jar with the oil and turmeric.

Cover and let stand 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 of turmeric oil

1 tablespoon honey

3 tablespoons of water

Mix everything until there is a smooth cream.

Serve immediately or pour into a vacuum jar.

Keeps in the fridge up to 5 days.

 

Turmeric Milk Latte or Golden Milk

A nutritious alternative for when we want a supply of energy with a good taste.

It is easy, with an intense flavor and low in sugar, unlike the more commercial options.

 

1 cup of whole coconut milk

¾ teaspoon ground organic turmeric

¾ teaspoon ground ginger

¼ teaspoon ground cinnamon

1 teaspoon of honey

1 pinch of black pepper

1 pinch of grated nutmeg

Place 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 in a tea bag or loose, 2 or 3 grams of dried root 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 be eaten on its own, with pepper, with honey, or with both.

It'll 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 stew and you're good to go.

Let stand about 3 minutes and season to taste.

 

 

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Bibliography:

  • American PregnancyAssociation. (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. Botanical Series. 7(2): 84-99,2014, XNUMX.
  • 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.