Potentially reduces mild joint discomfort and acts as a general antioxidant.
Effective Dose
150-500mg of curcuminoids daily, enhanced with piperine or other bioavailability enhancers.
Onset
2-4 weeks
Cost
Mid-range
Cycle
Not necessary; can be taken continuously.
Why not higher?
7 things you need to know
What it does
Potentially reduces mild joint discomfort and acts as a general antioxidant.
Worth it?
4.5/10. Turmeric, specifically its active compound curcumin, shows promise as an anti-inflammatory and antioxidant. However, its poor bioavailability limits its effectiveness at typical supplement doses unless formulated with bioavailability enhancers like piperine. Benefits are modest and inconsistent.
How much to take
150-500mg of curcuminoids daily, enhanced with piperine or other bioavailability enhancers.
Price
Moderate ($15-30/month)
How fast it works
Takes 2 to 4 weeks to notice
Safety
Check if: may interact with blood thinners., high doses may cause mild gastrointestinal upset.
What people say
Most users don't report any acute subjective effects. Some may experience a subtle reduction in joint stiffness or general well-being after prolonged use.
Native to Southeast Asia, turmeric has been used in traditional medicine for centuries, particularly in Ayurvedic practices.
"Most users don't report any acute subjective effects. Some may experience a subtle reduction in joint stiffness or general well-being after prolonged use."
Research backing for this ingredient
Multiple high-quality studies confirm efficacy
135+
Yes
Generally accepted with some debate
Alleviates osteoarthritis pain and stiffness
Meta-analysis of 29 RCTs (n=2,396)
Reduces systemic inflammation markers (CRP, IL-6)
Meta-analysis of 15 RCTs
Improves blood lipid profiles (Cholesterol, Triglycerides)
Meta-analysis of 7 RCTs
"While curcumin's mechanisms are well-studied in vitro, translating those benefits to humans has been challenging due to bioavailability issues. The consensus is that it *can* be beneficial, but only with proper formulation and at adequate doses. Research on specific conditions yields mixed results."
Turmeric contains curcuminoids, primarily curcumin, which are believed to have anti-inflammatory and antioxidant properties. Supplementation aims to increase curcumin levels in the body to potentially alleviate symptoms related to inflammation and oxidative stress. Bioavailability enhancers are crucial for absorption.
Products below minimum dose are likely ineffective
When
Any time
How
150-500mg of curcuminoids daily, enhanced with piperine or other bioavailability enhancers.
Food
Take with a meal containing fats to enhance absorption, especially if not formulated with bioavailability enhancers.
Noticeable effects, if any, typically require consistent daily use for several weeks.
Not necessary; can be taken continuously.
Check for specific interactions.
Turmeric (Curcumin) is categorized as a herb.
Scientific consensus score: 6/10.
Evidence quality: MODERATE.
Add Turmeric (Curcumin) to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.