Curcumin (Turmeric Extract)
1000 mg · Daily, with food
Evidence
- Human Studies
- 120
- Animal Studies
- 100
- Clinical Status
- Dietary Supplement
- Confidence
- Moderate
- Long-Term Safety
- Generally well-tolerated in trials; rare liver-related case reports exist, mostly tied to high-dose enhanced-absorption products
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
Curcumin is the primary active compound in turmeric, studied for anti-inflammatory and antioxidant effects through modulation of inflammatory signaling pathways (e.g. NF-kB). Its major practical limitation is very poor natural bioavailability — most positive trial results use enhanced formulations (with piperine/black pepper extract, or phospholipid/liposomal delivery) rather than plain turmeric powder.
Common Protocols
- 500–1000 mg daily of a bioavailability-enhanced formulation, with food
- Plain turmeric powder would need far higher doses to reach comparable blood levels
Side Effects
- GI upset at higher doses
- Rare reports of liver enzyme elevation, mostly with high-dose enhanced formulations — discontinue and seek care for jaundice or unusual fatigue
Interactions
- Mild antiplatelet effect — caution combining with blood thinners
- May increase absorption of other drugs when combined with piperine, which also affects liver drug-metabolizing enzymes
Practical Details
- Cost
- $
- Typical Dose
- 1000 mg
- Storage
- Store in a cool, dry place, away from light
Research Links
Anti-inflammatory; poor absorption unless paired with piperine or a bioavailable formulation