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).
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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