Turmeric (Curcumin)
Polyphenol from turmeric root with potent anti-inflammatory properties. Inhibits NF-κB and multiple inflammatory pathways. Bioavailability is the key challenge — piperine or liposomal formulations significantly improve absorption.
How it works
Curcumin, turmeric's main active, inhibits pro-inflammatory signalling (notably NF-κB) and acts as an antioxidant. Its biggest problem is poor bioavailability, markedly improved by piperine (black pepper) or special formulations. The best-supported effects are on joint complaints.
Dosage
500–2,000 mg curcumin/day, with a fat-containing meal. Combine with piperine (BioPerine®) or use liposomal/phytosomal forms for better bioavailability.
Considerations
Interactions with blood thinners (warfarin, aspirin). Avoid in gallstones and pregnancy. Plain turmeric powder has very low bioavailability (~1 %).
Scientific detail
Studies on Turmeric (Curcumin)
Currently in my stack:
High-dose curcumin, anti-inflammatory.
