Turmeric (Curcumin)
- Effective dose
- 500–2000 mg
- Evidence
- 3/5· Moderate
Last updated June 1, 2026
What it is
Curcumin is the principal active polyphenol in turmeric root and is responsible for its yellow color. It appears to work by dampening inflammatory signaling pathways and acting as an antioxidant, though plain curcumin is poorly absorbed and is often paired with piperine or formulated for higher bioavailability.
Benefits
Curcumin supplementation lowers circulating inflammatory markers such as CRP, IL-6, and TNF-alpha and shows benefit for joint discomfort, with trials commonly using 500-2000 mg/day of curcumin, often in a bioavailability-enhanced form. Effects depend heavily on dose, duration, and the formulation used.
When to take it
Taken with a meal containing fat, and often alongside piperine (black pepper extract), to improve absorption.
Side effects
Usually well tolerated; higher doses can cause digestive upset, nausea, or diarrhea. May increase bleeding risk and could interact with blood thinners.
Sources
Products containing Turmeric (Curcumin)
No products in our database contain this ingredient yet.