Turmeric
herbs
Turmeric is a golden spice derived from Curcuma longa containing curcumin, its primary active compound with potent anti-inflammatory and antioxidant properties. It has been used in traditional medicine for thousands of years and is increasingly supported by modern clinical research for various health applications.
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Benefits
Dosage
Typical Dose
500-2000 mg curcumin daily
Upper Limit
8000 mg daily (long-term safety data limited)
Timing
With meals containing fat for optimal absorption; split into 2-3 doses
Forms & Bioavailability
Raw turmeric powder
5-15% (enhanced with black pepper)
Standardised curcumin extract
30-40%
Phytosome/lipid-bound curcumin
29x higher than standard curcumin
Nano-curcumin
40-50%
Side Effects
Interactions
Research Summary
Numerous clinical trials demonstrate curcumin's efficacy for reducing inflammation in conditions such as osteoarthritis and inflammatory bowel disease. Studies show promise for cognitive benefits and neuroprotection, though results vary depending on formulation and bioavailability enhancement methods. More rigorous research is needed to establish optimal dosing and efficacy for specific clinical conditions.
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The Bottom Line on Turmeric
Turmeric is well-researched with strong evidence supporting its primary benefits.It is most commonly used for reduces inflammation and joint pain and supports cognitive function and brain health. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Turmeric
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