Curcumin
Active compound in turmeric. Often combined with piperine to improve bioavailability.
Also known as Turmeric, Curcuma longa, Longvida, C3, Turmeric Extract
Common doses
500-1000 mg
Best timing
Morning
Food
Take with food
Interactions
3 known
Curcumin is the primary bioactive compound in turmeric (Curcuma longa). It has been studied extensively for its anti-inflammatory, antioxidant, and neuroprotective properties. However, curcumin has one major limitation: extremely poor bioavailability. Only about 1-2% of ingested curcumin reaches the bloodstream without enhancement.
This bioavailability problem has spawned an entire industry of enhanced curcumin formulations. Piperine (from black pepper) increases absorption by approximately 2,000% by inhibiting glucuronidation. Other approaches include phospholipid complexes (Meriva), nanoparticle formulations (Theracurmin), and water-soluble dispersions (NovaSOL).
The research on curcumin is vast but often difficult to interpret because studies use different formulations at different doses. When evaluating curcumin research, the formulation matters as much as the dose.
Key benefits
Anti-inflammatory
Curcumin inhibits NF-kB and COX-2 pathways. Some studies show anti-inflammatory effects comparable to pharmaceutical NSAIDs at high doses.
Antioxidant
Curcumin neutralises free radicals directly and also boosts the body's own antioxidant enzymes (SOD, catalase, glutathione peroxidase).
Joint health
Several RCTs show curcumin reduces pain and stiffness in osteoarthritis, with some studies showing effects comparable to ibuprofen.
Brain health
Curcumin crosses the blood-brain barrier (in enhanced forms) and may support memory and reduce age-related cognitive decline.
Available forms
Curcumin + Piperine
The classic combination. Piperine (from black pepper) increases curcumin absorption by ~2,000%. Cheap and well-studied. Note: piperine also affects drug metabolism.
Meriva (Phytosome)
Curcumin bound to phosphatidylcholine. ~29x better absorption than standard curcumin. Well-studied for joint health.
Theracurmin
Nano-particle formulation. ~27x better absorption. Used in several Japanese clinical trials.
Longvida
Lipidated curcumin designed for brain penetration. Specific clinical evidence for cognitive function.
NovaSOL
Micelle formulation. ~185x better absorption in some comparisons. Very high bioavailability.
Food sources
- Turmeric root (fresh or dried)
- Curry powder (contains turmeric)
- Golden milk (turmeric + milk/fat)
Upper intake limit
No established upper limit. High doses (>8 g/day standard curcumin) may cause GI upset. Enhanced formulations are effective at much lower doses (500-1,000 mg).
Research summary
Strong evidence for anti-inflammatory effects and joint health (osteoarthritis). Moderate evidence for antioxidant function and metabolic markers. Emerging evidence for cognitive health and depression. The bioavailability problem is real; choose an enhanced formulation or always pair with piperine and fat.
Known interactions (3)
Check your full stack
for interactions.
See what competes, what combines well, and when to take everything. Every interaction cites a published source.
Stack
6 supplements
Stack review
1 flagZinc and Iron compete for the same absorption pathway. Take at least 2 hours apart.
Supplements
This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.