Curcumin (turmeric)
Recovery · Polyphenol
Tier B
What this is
Native absorption <1%. Bioavailability-enhanced forms (Meriva, Theracurmin, BCM-95, novasol) are 10-30x more bioavailable and preferred. Daily 2024 EFSA warning after cluster of idiosyncratic hepatotoxicity case reports, particularly with piperine-boosted formulations. Take with food/fat.
Mechanism
Diferuloylmethane polyphenol from Curcuma longa; pleiotropic effects — NF-κB, COX-2, 5-LOX inhibition; antioxidant; affects dozens of pathways; very poor native bioavailability
Dose & route
500-2000 mg/day standardized curcuminoids with absorption enhancer (piperine 5-20 mg, phytosome/Meriva, nanocurcumin, BCM-95)
Citations
- https://pubmed.ncbi.nlm.nih.gov/27533649/
- https://pubmed.ncbi.nlm.nih.gov/29480523/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6770259/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.