A complete guide to dosage, absorption, timing and safety
Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Curcumin is the main active ingredient in turmeric. It is a bioactive compound and is what gives turmeric its yellow colour. Modern research has confirmed that curcumin has many health benefits such as arthritis symptom relief, hay fever relief and promoting eye health (1). However, many people are limited to these benefits as they don’t supplement curcumin in the correct way. This blog will focus on how we can take curcumin correctly to enhance the benefits.
What Is Curcumin?
Curcuma longa is a flowering plant of the ginger family best known as turmeric; a spice used in curry. It has anti-inflammatory properties and the ability to increase the number of antioxidants that the body produces. Curcumin found in turmeric can be extracted to produce supplements to have a much higher potency than turmeric (2).
Many people use curcumin and turmeric interchangeably; however, they are not the same. Turmeric is a plant and it’s the root of the plant that are used to make the spice that is used in cooking. Curcumin is a naturally occurring compound within the plant’s roots that give it it’s bright yellow colour and is known as a carotenoid compound (3).
Why Curcumin Absorption Matters
Research has suggested that curcumin is poorly absorbed by the body due to the fat it dissolves in fat rather than water. Since the digestive system is a watery environment, most of it ends up being excreted by the body. The small amount that it absorbed is then rapidly metabolised. These factors result in low bioavailability, which means very little curcumin can be used by the body (4). Research shows that as little as 1% of curcumin is actually absorbed by the digestive system (5).
The poor absorbability has not been addressed by many supplements on the market, which is why it is important to know which features to look out for when choosing one. There can be a huge difference between how effective different supplements are (6).
Best Forms of Curcumin Supplements
Curcumin with Black Pepper (Piperine)
Piperine is the main active ingredient in black pepper and makes up about 5% of the spice. It is responsible for black peppers rich flavour and helps inhibit drug metabolism. For example, the liver gets rid of foreign substances by making them water-soluble so they can be excreted. Piperine can inhibit this process so that curcumin is not excreted, therefore making curcumin more bioavailable (7).
Bioavailable Curcumin Formulations
Liposomal formulations are also a great way to enhance absorption rates. These formulations involve encasing curcumin within liposomes. This shields curcumin as it travels through the digestive system, preventing it from breaking down before it reaches the cells where it’s needed most. Studies have shown that liposomal curcumin exhibits superior bioavailability compared to traditional curcumin products. With liposomal technology, you are not just consuming curcumin, but ensuring it reaches its target, therefore making it more potent and beneficial to health (8).
Turmeric vs Curcumin Supplements
Turmeric may be beneficial for overall health such as anti-inflammatory and anti-oxidant support. It is also the gentler option and can be enjoyed by incorporating it into cooking.
Curcumin may offer more substantial targeted benefits if you have specific health conditions such as joint pain, metabolic issues or chronic inflammation. Curcumin supplements are also often formulated for better absorption (9).
How Much Curcumin Should You Take?
Studies typically use doses of 500-2,000 mg of turmeric per day, often in the form of an extract with a curcumin concentration that is much higher than the amounts naturally occurring in foods.
While there is no official consensus on effective turmeric or curcumin doses, the following have been used in research with promising results:
For osteoarthritis: 500-1,500 mg of turmeric daily for 3 months (10)
For itchy skin: 500 mg of turmeric three times daily for 2 months (11)
For ulcerative colitis: 100-10,000 mg of turmeric extract (12)
High doses of curcumin and turmeric are not recommended long term since research confirming their safety is lacking. Moreover, it is important to follow the label instructions and always consult your healthcare practitioner if you are unsure.
When Is the Best Time to Take Curcumin?
Research shows there’s no significant difference in health benefits if you take turmeric in the morning, afternoon or evening. It is more important to take the supplement with food, particularly a meal containing fat, to help improve the absorption and effectiveness.
Some people find taking turmeric in the morning is a more convenient addition to their breakfast routine. Whereas, combining turmeric in an evening meal that includes larger portions and fat may help your body absorb the supplement more easily (13). However, taking turmeric at night without food may cause an upset stomach and loose stools (14).
Who Should Consider Taking a Curcumin Supplement
Curcumin can benefit overall health; however, it should be particularly considered by those who have joint pain. Many studies have reported reductions in chronic inflammation when taking a curcumin supplement. By controlling inflammation levels, curcumin helps to maintain joint comfort and flexibility during everyday physical activity.
It should also be considered by those seeking inflammation support. Curcumin is an antioxidant that fights free radicals in the body that can damage cells. This supports an inflammatory response as it promotes balance in the body’s natural reaction to physical stress and helps maintain overall joint and cellular health (15).
Finally, those who are particularly active may benefit from the supplement as curcumin relieves pain after physical exercise and improves recovery and performance. Relatively low doses have been shown to have positive effects in individuals without diagnosed pathologies (16).
Conclusion
Curcumin offers powerful anti-inflammatory benefits and can help reduce joint pain and stiffness. However, due to its poor absorption it must be taken correctly to be effective. Combining curcumin with black pepper (piperine), choosing a liposomal form and taking it with a healthy fat-containing meal can significantly enhance absorption. Ultimately, selecting the right supplement and timing your intake can make the difference between simply taking curcumin and truly experiencing its benefits.
FAQ’s (Frequently Asked Questions)
What is curcumin?
Curcumin is the main active compound in turmeric and is known for its anti-inflammatory and antioxidant properties. It is commonly used to support joint health and reduce stiffness.
Should I take curcumin with food?
Yes. Curcumin is fat-soluble, so taking it with a meal that contains healthy fats can improve absorption.
When is the best time to take curcumin?
There is no strict best time. Taking it consistently with a main meal each day is most important.
References
- https://www.webmd.com/diet/health-benefits-curcumin
- https://examine.com/supplements/curcumin/?srsltid=AfmBOooFRzuzVQ20d9klHTa5aeLGTBhrnm80IkJWSSAf7lWlI7w3llCo&show_conditions=true
- https://www.justvitamins.co.uk/blog/whats-the-difference-between-turmeric-and-curcumin/?srsltid=AfmBOoq6ZtDixPIZg5xt5rlP2xGUnqMACfz2CkvFEEk0vXi7yZVHCxK3
- https://www.metagenics.co.uk/news/why-is-curcumin-so-difficult-to-absorb/
- https://www.purition.co.uk/blogs/healthy-eating-tips/turmeric-absorption-black-pepper-fat?srsltid=AfmBOoqsIZ49K1CICA-_dHtzbRekJAyvQt7MyCFJ3O74BkmLn14QPO_v
- https://futureyouhealth.com/blogs/knowledge-centre/turmeric-vs-black-pepper
- https://www.umassmed.edu/nutrition/blog/blog-posts/2019/6/using-black-pepper-to-enhance-the-anti-inflammatory-effects-of-turmeric/
- https://mydiso.com/blogs/articles/how-to-boost-curcumin-absorption
- https://www.verywellhealth.com/turmeric-vs-curcumin-11805244#:~:text=Turmeric%20is%20a%20whole%20spice,joint%20pain%20and%20heart%20health.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8202067/
- https://link.springer.com/article/10.1007/s40620-014-0039-2
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6928475/
- https://www.sciencedirect.com/science/article/abs/pii/S2095496418300773?via%3Dihub
- https://www.health.com/when-to-take-turmeric-11824242
- https://coopercomplete.com/blog/turmeric-supplements/?srsltid=AfmBOoo5l7XUNkvf4d_zeT9yfFLU9FPT7_kHKDQ2dICWhbGgVBVFwMOj
- https://www.clinicbarcelona.org/en/news/curcumin-a-powerful-anti-inflammatory-agent#:~:text=Several%20studies%20have%20reported%20the,in%20individuals%20without%20diagnosed%20pathologies.
