Curcumin
Curcumin (Turmeric Extract)
A powerful anti-inflammatory compound from turmeric that reduces inflammation, supports mood, and aids recovery.
Curcumin is the primary active compound in turmeric, with potent anti-inflammatory and antioxidant effects. Standard curcumin has very poor absorption (<1%), so enhanced absorption forms are essential. Recent meta-analyses show benefits for inflammation, mood, and recovery.
Mechanisms of Action
NF-κB Inhibition
Blocks the master inflammatory pathway
COX-2 Inhibition
Reduces inflammatory prostaglandins
Antioxidant Activity
Neutralizes free radicals and oxidative stress
Recommended Dose
500-1000mg daily (enhanced form)
Optimal Timing
- With fatty meal
Take with food
Best Form
Enhanced absorption form: Longvida, Meriva, or BCM-95
Alternatives: CurcuWIN, Theracurmin, Standard curcumin + piperine
CRITICAL: Standard curcumin has <1% absorption. Must use enhanced form. Longvida shown to cross blood-brain barrier. Meriva well-studied for joints.
Duration
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Must take with fat for absorption. Piperine (black pepper) increases absorption 2000%. Enhanced forms don't require piperine.
Lower Inflammation
Reduced CRP and inflammatory markers
Joint Comfort
Reduced joint pain and stiffness
Better Mood
Reduction in depressive symptoms
Yellow Staining
Can stain teeth, skin, and surfaces
Turmeric in food is safe; supplements not recommended
Stop 2 weeks before surgery due to blood thinning effects
Who Should NOT Take This
- Gallbladder disease
- Bleeding disorders
- Scheduled surgery (stop 2 weeks before)
Drug Interactions
May increase bleeding risk
May enhance blood sugar lowering
May reduce iron absorption
Possible Side Effects
Tip: Take with food; reduce dose
Tip: Reduce dose
Warnings
- MUST use enhanced absorption form
- Standard curcumin is poorly absorbed
- May stain surfaces yellow
Sahebkar A et al. • Pharmacological Research (2016)
“Curcumin supplementation significantly reduces CRP levels, a key marker of systemic inflammation.”
Key Findings:
- Significant CRP reduction
- Dose-dependent effects
- Benefits for chronic inflammation
Ng QX et al. • Journal of the American Medical Directors Association (2017)
“Curcumin appears to be safe, well-tolerated, and efficacious for depression.”
Key Findings:
- Significant antidepressant effects
- May enhance conventional antidepressants
- Well tolerated
Fusar-Poli L et al. • Critical Reviews in Food Science and Nutrition (2024)
“Curcumin supplementation shows anxiolytic effects in clinical populations.”
Key Findings:
- Reduced anxiety symptoms
- Benefits in various populations
- Enhanced absorption forms most effective
AI-discovered studies. Verify citations before citing.
Curcumin supplementation and cardiovascular health outcomes: A systematic review and meta-analysis of randomized controlled trials
Chen L et al. • European Journal of Clinical Nutrition (2024)
This study expands curcumin's evidence base beyond inflammation to include specific cardiovascular health benefits.
- Curcumin supplementation reduced C-reactive protein levels by 1.8 mg/L on average
- Flow-mediated dilation improved significantly, indicating better endothelial function
- Blood pressure showed modest but significant reductions in hypertensive participants
Curcumin for anxiety
Fusar-Poli L et al. • Critical Reviews in Food Science and Nutrition (2024)
Curcumin supplementation shows anxiolytic effects in clinical populations.
- Reduced anxiety symptoms
- Benefits in various populations
- Enhanced absorption forms most effective
Effects of curcumin on cognitive function in patients with Alzheimer's disease: a systematic review of randomized controlled trials
DOIRainey-Smith SR et al. • Journal of Alzheimer's Disease (2022)
Provides realistic assessment of curcumin's limitations in Alzheimer's treatment while highlighting formulation importance.
- Mixed results for cognitive function improvements
- Bioavailability remains a significant limitation
- Some promising results with enhanced formulations