Login

Cart

Your cart is empty
Herbal / botanical

Turmeric and curcumin

Curcuma longa

A spice whose active compound, curcumin, is studied for inflammation-related conditions such as osteoarthritis.

Evidence: Preliminary

NCCIH reports positive initial findings for knee osteoarthritis pain and function, some effect on fatty liver measures, and early promise for oral mucositis, but says higher-quality evidence is needed and that we do not know enough to conclude turmeric or curcumin is beneficial.

At a glance

Typical studied dose
Doses vary by product. Curcumin extracts in trials often range from about 500 to 2,000 mg per day, and absorption-enhanced formulas use less. NCCIH does not set a dose.

Food sources

Plant sources
Turmeric root (spice). The curcumin content is about 2-5% of the spice.

Background and testing

This is not an essential nutrient, so there is no deficiency to diagnose.

Who tends to use it
Adults looking for joint or inflammation support.
How it is tested
No test for need. Liver enzymes may be checked if symptoms appear.

Supplement forms

Common forms
Turmeric powder, standardized curcumin extracts, curcumin with piperine (black pepper), phospholipid or nanoparticle formulas, gummies.
More effective
Food use as a spice with black pepper and fat; for supplements, products with clear curcuminoid content from tested brands, for limited periods.
Less effective
Plain turmeric powder pills (poor absorption); highly bioavailable formulas without liver monitoring; adding piperine without medical advice if you take medicines.

Safety, interactions and halal notes

Safety and interactions
Common effects: nausea, vomiting, acid reflux, diarrhea, constipation. Liver damage has been reported in some people using bioavailable formulations (watch for fatigue, nausea, poor appetite, dark urine, jaundice). Conventional formulations appear likely safe for up to 2-3 months.
Who should avoid it or ask a clinician first
Pregnant and breastfeeding people at supplement doses, people with liver or gallbladder disease, and anyone on medicines (especially blood thinners).
Halal note
Plant-based. Check capsule shells and carriers.

Frequently asked questions

Does black pepper help curcumin absorb?

Piperine increases curcumin absorption, but highly absorbable formulas may also raise the risk of liver problems.

Sources

  1. Turmeric (NCCIH)

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

Share this page