What is curcumin?
Curcuma longa is a flowering plant of the ginger family best known as turmeric, a spice used in curry. It is a polyphenol with anti-inflammatory properties and the ability to increase the amount of antioxidants that the body produces.[2]
Curcumin and the curcuminoids found in turmeric can be extracted to produce supplements that have a much higher potency than turmeric. However, orally ingested curcumin is poorly absorbed during digestion,[3][4] so a variety of different formulations have been created to improve its bioavailability.[5][6][7][8]
What are curcumin’s main benefits?
Supplementation with curcumin reliably lowers some markers of inflammation[9][1][10] and increases the levels of endogenous antioxidants in the body.[11][12][1] However, curcumin has a minimal effect on markers of inflammation in people with chronic inflammatory diseases.[13]
More research is needed on curcumin in many areas of health, but the current evidence shows small to moderate improvements in the symptoms of depression[14][15][16] and moderate to large improvements in pain and function in osteoarthritis.[17][18][19][20][21] Curcumin also shows promise for treating a type of inflammatory bowel disease called ulcerative colitis,[22][23][24] but further research is needed to clarify the optimal dose and route of administration.
Improvements in blood lipids,[25][26][27][28][29][30][31][32] markers of glycemic control,[33][26][28][29][30] blood pressure,[26][34] liver enzymes,[35][36][37][38] and weight loss[39][40][41][42][43][44] have also been observed following supplementation with curcumin. However, the research on these outcomes is sometimes inconsistent, and further high-quality randomized controlled trials are needed to draw firm conclusions.
What are curcumin’s main drawbacks?
One of curcumin’s greatest disadvantages is that it is poorly absorbed when orally ingested by itself.[4]
Dosages of up to 8 grams per day of curcuminoids have not been associated with serious adverse effects in humans.[45] However, comprehensive long-term studies are needed to confirm this lack of adverse effects. Studies using high doses of curcumin have reported some mild adverse effects, including nausea, diarrhea, headache, skin rash, and yellow stool.[46][47][48] Use of curcumin with piperine (a black pepper extract) may increase adverse reactions to curcumin, because piperine greatly increases intestinal permeability.[49] Not all formulations of curcumin have been safety tested to the same degree.
How does curcumin work?
The potential beneficial effects of curcumin seem to be largely the result of its anti-inflammatory and antioxidant properties.[2][50] These properties are mediated by curcumin’s direct or indirect interaction with, and modulation of, various molecular targets, including transcription factors, enzymes, cell cycle proteins, receptors, cell surface adhesion molecules, growth factors, and protein kinases.[51][52]
What are other names for Curcumin
- Turmeric extract
- Curry Extract
- Curcuma
- Diferuloylmethane
- JiangHuang
- Curcuma Longa
- 1 7-Bis(4-hydroxy-3-3methoxyphenyl)hepta-1 6-diene-3 5-dione
- Turmeric
- Curry (meal preparation using Turmeric)
- Tree Turmeric (a term for Berberis Aristata)
Dosage information
The recommended dosage of curcumin for inflammation can vary. Studies have used daily doses ranging from 300 mg to 4,000 mg, depending on the specific condition.[1] When orally ingested alone, curcumin is poorly absorbed. The two most commonly used and most frequently tested methods for improving absorption are to pair curcumin with piperine (a black pepper extract) or to combine it with lipids (e.g., BCM-95®, or Meriva®).
To supplement curcumin with piperine, take 500 mg of curcumin with 5–6.7 mg of piperine three times per day for a total dosage of 1,500 mg of curcumin and 15–20 mg of piperine per day.
To supplement BCM-95®, a patented combination of curcumin and essential oils, take 500 mg twice a day for a total dosage of 1,000 mg/day.
To supplement Meriva®, a patented combination of curcumin and soy lecithin, take 200–500 mg twice a day for a total dosage of 400–1,000 mg/day.
Curcumin is sold in tablets, capsules, soft gels, powder, and drop form and is usually taken alongside food.
Frequently asked questions
Curcuma longa is a flowering plant of the ginger family best known as turmeric, a spice used in curry. It is a polyphenol with anti-inflammatory properties and the ability to increase the amount of antioxidants that the body produces.[2]
Curcumin and the curcuminoids found in turmeric can be extracted to produce supplements that have a much higher potency than turmeric. However, orally ingested curcumin is poorly absorbed during digestion,[3][4] so a variety of different formulations have been created to improve its bioavailability.[5][6][7][8]
Phytosomal curcumin is a formulation of curcumin and phosphatidylcholine (a phospholipid) which is prepared by adding phospholipids to a solution of turmeric rhizome (root) extract. Curcumin phytosomes are then isolated by a chemical process called precipitation.[53]
This formulation is intended to increase the absorption and bioavailability of curcumin.[53]
Curcumin or turmeric golden milk is a name for a popular drink made with hot milk (cow or plant-based) and turmeric powder. Its popularity comes from India, where it’s called “haldi doodh” and is consumed as a home remedy for sore throat, fever, duodenal ulcer, asthma, malaria, cough, and cold.[60]
One study analyzed the properties of different golden milk drinks made with either whole cow milk, semi-skimmed cow milk, or soy milk. Interestingly, the health benefits of these drinks changed depending on the milk type, turmeric paste concentration, and heat treatment. Specifically, the total phenol composition increased when turmeric powder was added to all 3 milk types, and the antioxidant activity increased especially with soy milk, which has a higher antioxidant baseline content compared to cow milk.[60]
White turmeric (Curcuma zedoaria), often called white curcumin, is a plant from the genus Curcuma, the same genus as yellow turmeric. Although they share similar names, they have different properties and composition, with white turmeric having a lower curcumin content and being cheaper than traditional turmeric.[61]
Supplementation with curcumin reliably lowers some markers of inflammation[9][1][10] and increases the levels of endogenous antioxidants in the body.[11][12][1] However, curcumin has a minimal effect on markers of inflammation in people with chronic inflammatory diseases.[13]
More research is needed on curcumin in many areas of health, but the current evidence shows small to moderate improvements in the symptoms of depression[14][15][16] and moderate to large improvements in pain and function in osteoarthritis.[17][18][19][20][21] Curcumin also shows promise for treating a type of inflammatory bowel disease called ulcerative colitis,[22][23][24] but further research is needed to clarify the optimal dose and route of administration.
Improvements in blood lipids,[25][26][27][28][29][30][31][32] markers of glycemic control,[33][26][28][29][30] blood pressure,[26][34] liver enzymes,[35][36][37][38] and weight loss[39][40][41][42][43][44] have also been observed following supplementation with curcumin. However, the research on these outcomes is sometimes inconsistent, and further high-quality randomized controlled trials are needed to draw firm conclusions.
There is currently very little research regarding curcumin’s effects on blood sugar levels.
One randomized controlled trial (RCT) found that supplementation with 500 mg of curcumin three times daily for 12 weeks significantly decreased fasting blood glucose levels in women with polycystic ovary syndrome (PCOS) compared to a placebo but had no effect on insulin levels or insulin resistance.[56] However, another RCT that included individuals with metabolic syndrome and used nanomicellar curcumin did not find any improvements in either fasting blood glucose or insulin levels.[57]
Two randomized controlled trials (RCTs) investigating the effects of curcumin supplementation on blood pressure did not find significant improvements. In the first study, which involved individuals with metabolic syndrome and used nanomicellar curcumin, no significant changes in blood pressure were observed.[57] The second RCT, which was small in size and included people with obesity, used curcumin formulated with fenugreek soluble fiber. Similar to the previous study, this trial also did not find any improvements in blood pressure following curcumin supplementation.[58] These findings suggest that curcumin supplementation alone, as well as in combination, may not effectively reduce blood pressure in people with metabolic syndrome or obesity.
One of curcumin’s greatest disadvantages is that it is poorly absorbed when orally ingested by itself.[4]
Dosages of up to 8 grams per day of curcuminoids have not been associated with serious adverse effects in humans.[45] However, comprehensive long-term studies are needed to confirm this lack of adverse effects. Studies using high doses of curcumin have reported some mild adverse effects, including nausea, diarrhea, headache, skin rash, and yellow stool.[46][47][48] Use of curcumin with piperine (a black pepper extract) may increase adverse reactions to curcumin, because piperine greatly increases intestinal permeability.[49] Not all formulations of curcumin have been safety tested to the same degree.
Curcumin may be an anticoagulant, which could make the effects of some blood thinner medications (e.g., warfarin) more potent. It may also have antiplatelet activity and increase the effects of medications that prevent platelet aggregation (e.g., acetylsalicylic acid/aspirin). Both of these interactions could lead to an increased bleeding risk and other adverse events. However, there aren’t many clinical (human) trials that have confirmed these interactions, and the few available studies are of poor quality or are funded by the company which manufactures the curcumin supplement; therefore, caution is warranted until more research is performed on these interactions.[54][55]
In vitro and animal studies have also noted that curcumin may reduce the activity of certain chemotherapy agents. The mechanism of action is still unclear, but it might be related to the dose of curcumin given.[55]
The potential beneficial effects of curcumin seem to be largely the result of its anti-inflammatory and antioxidant properties.[2][50] These properties are mediated by curcumin’s direct or indirect interaction with, and modulation of, various molecular targets, including transcription factors, enzymes, cell cycle proteins, receptors, cell surface adhesion molecules, growth factors, and protein kinases.[51][52]
Liposomes are spherical vesicles composed of 2 layers of phospholipids that can carry both hydrophobic (water-insoluble) and hydrophilic (water-soluble) compounds. They are typically used in formulations where the active ingredient is insatiable or has low bioavailability, such as curcumin. Animal studies have shown that liposomal curcumin may be more effective compared to standard curcumin formulations.[59] These formulations are typically more expensive and although results seem promising, data on humans is not available.
Update History
A few tweaks and some new FAQs
Research written by
Edited by
Reviewed by
FAQ and database update
Research written by
Edited by
Reviewed by