Curcumin
Commonly used for
InflammationHealthy AgingHeart HealthAthletic Performance
Where to Buy
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Curcumin has anti-inflammatory and antioxidant properties and may reduce joint pain and stiffness in people with osteoarthritis. Because natural curcumin is poorly absorbed enhanced formulations are required.
How is it used? / Administration
Form: Curcumin with enhanced bioavailability (phytosome or piperine-enhanced formulation)
Typical dose studied: 500–1,000 mg/day
Timing: With fat-containing meals
Avoid low-quality products with poor bioavailability. Piperine (black pepper extract) significantly improves absorption.
What does it pair with?
Pairs well with:
Piperine can improve how much curcumin the body actually absorbs — Piperine-containing formulations can improve curcumin bioavailability, though some newer curcumin formulations achieve high absorption without it.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: Cholelithiasis / Gallstones; Bleeding disorder / Coagulopathy
Interacts with: Anticoagulants; Antiplatelets; Chemotherapy agents — consult physician
Already taking it? Use standardized bioavailable products.
Research & references
Daily JW et al. Curcumin meta-analysis. Bannuru RR et al. Curcumin and osteoarthritis. ESCEO Osteoarthritis Recommendations.
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