Turmeric (Curcumin)
herbs
Turmeric is a golden spice containing curcumin, a potent polyphenol with anti-inflammatory and antioxidant properties. It has been used in traditional medicine for centuries and is increasingly studied for its potential health benefits. Curcumin's bioavailability is enhanced significantly when combined with black pepper (piperine).
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Benefits
Dosage
Typical Dose
500-1000mg curcumin daily
Upper Limit
2000mg daily
Timing
With meals containing fat for optimal absorption
Forms & Bioavailability
Standardised extract (95% curcuminoids)
High, especially with piperine or phospholipid formulations
Whole turmeric powder
Moderate, contains 2-5% curcumin
Liposomal curcumin
Very high, encapsulated for superior absorption
Side Effects
Interactions
Research Summary
Extensive clinical research demonstrates curcumin's efficacy in reducing inflammatory markers and supporting joint health in osteoarthritis. Studies suggest benefits for cognitive function and neuroprotection, though human trials remain limited. Bioavailability remains the primary challenge, with piperine co-administration and specialised formulations significantly improving absorption rates.
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The Bottom Line on Turmeric (Curcumin)
Turmeric (Curcumin) is well-researched with strong evidence supporting its primary benefits.It is most commonly used for reduces inflammation and supports joint 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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