Curcumin (Turmeric)
The active compound in turmeric. One of the most evidence-backed natural anti-inflammatories — but only in bioavailable forms. Plain turmeric powder barely absorbs.
Strong for osteoarthritis pain (comparable to ibuprofen in some RCTs with fewer side effects), depression (adjunct), ulcerative colitis remission maintenance, metabolic markers (CRP, lipids), and post-exercise muscle soreness. Effects on inflammation / joint pain: 4–8 weeks. Mood: 6–12 weeks.
Curcumin is the yellow polyphenol in turmeric root. It's a broad-spectrum anti-inflammatory that suppresses NF-κB (the master inflammation transcription factor), modulates eicosanoid synthesis, and acts as an antioxidant. Trial evidence supports use in osteoarthritis (comparable to NSAIDs in head-to-head trials), depression (adjunct), inflammatory bowel disease, metabolic syndrome, and post-exercise recovery. The catch: plain curcumin has terrible oral bioavailability — gut absorption is so poor that drugstore turmeric capsules deliver essentially nothing. Modern formulations (Meriva, Theracurmin, Longvida, with-piperine) solve this with various delivery technologies.
- Form
- Meriva (curcumin-phosphatidylcholine complex) — 18–29x more bioavailable than plain curcumin, most-studied bioavailable form. Theracurmin (nanoparticle) — also high bioavailability. Longvida (lipid-encapsulated) — best for brain penetration. Curcumin + piperine (black pepper extract) — old-school enhancer; less powerful than the patented forms. Avoid plain 'turmeric extract' without enhancement.
- Dose
- Meriva: 500–1,000 mg 1–2x daily. Theracurmin: 90–180 mg/day. Longvida: 400–1,000 mg/day. With-piperine: 500–1,500 mg curcumin + 5–20 mg piperine.
- Timing
- With a fat-containing meal (fat-soluble). 1–2x daily for higher doses.
- Schedule
- Daily. Cycle off periodically (4 weeks on, 1 off) is optional.
- Side effects
- Generally well-tolerated. GI upset, nausea, mild diarrhea in some. Yellow stool (harmless). Rare allergic skin reaction.
- Interactions
- Anticoagulants and antiplatelets — mild antiplatelet effect, additive (warfarin, aspirin, clopidogrel). Diabetes medications — additive glucose lowering. Iron — chelates iron, can worsen deficiency. Reduces gallbladder contraction (caution with gallstones).
- Contraindications
- Gallstones / bile duct obstruction (stimulates bile flow). Bleeding disorders. Planned surgery — stop 7–14 days before. Iron deficiency anemia.
- Lab markers
- hs-CRP (high-sensitivity C-reactive protein) — should drop with consistent curcumin if elevated. ESR. Lipid panel may improve modestly.
- Food sources
- Turmeric root or powder in food — culinary doses (1/4 to 1 tsp daily) provide health benefits over time, especially when cooked with fat and black pepper. Not enough for therapeutic effect on its own; supplementation is needed for that.
Pairs with
Omega-3 fish oil (synergistic anti-inflammatory). Boswellia (joint pain combo — Boswellia + curcumin often outperforms either alone). Black pepper / piperine (if not using a patented bioavailable form).
within Polyphenols & antioxidants