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Polyphenol / Anti-inflammatory

Curcumin · Curcumin

Turmeric's active compound; genuinely anti-inflammatory but only in absorbable forms.

B
Evidence grade
Human RCTs, biomarker outcomes
Strongest study
Tier 1 · 4 linked studies

Short answer

One of the best-supported anti-inflammatories in the supplement world, but only if you buy the enhanced-absorption forms.

Product and dose overview

Curcumin (Curcumin) is a polyphenol / anti-inflammatory with evidence grade B, meaning it is supported by human RCTs. We track 13 products containing Curcumin. Typical doses range from 30 to 1000 mg per serving. The top-ranked product scores 7.7 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $57.95 per month.

Evidence grade: B Products in database: 13 Category: Polyphenol / Anti-inflammatory

Top Curcumin products

ProductBrandDosePrice/mo3rd-party testedScore
Memory Support (formerly Omega Memory)Nordic Naturals400 mg$57.95Yes7.7
Ultimate Omega + CurcuminNordic Naturals400 mg$51.95Yes7.4
Curcumin Phytosome (formerly Meriva 500-SF)Thorne HealthTech1000 mg$36.00Yes7.3
Longvida Optimized Curcumin CapsulesNootropics Depot400 mg$22.99Yes7.0
Jarrow Formulas Curcumin Phytosome (Meriva), 500 mgJarrow Formulas500 mg$29.99No6.8

Scores are editorial judgments, not a scientific standard. See how we score.

What it is

The yellow pigment in turmeric. It's a powerful anti-inflammatory in the lab. The catch: your gut absorbs almost none of it unless it's in a special formulation.

Why people take it

Well-run trials show reduced pain in osteoarthritis and improved metabolic markers when using bioavailable forms (Meriva, BCM-95, Theracurmin). Straight curcumin powder is basically wasted money.

Our verdict

One of the best-supported anti-inflammatories in the supplement world, but only if you buy the enhanced-absorption forms.

Structure & class

(1E,6E)-1,7-bis(4-hydroxy-3-methoxyphenyl)-1,6-heptadiene-3,5-dione. Diarylheptanoid.

Mechanism & clinical data

Meta-analyses show significant reduction in CRP and pain scores in OA and metabolic syndrome at 500 to 1500 mg/day of enhanced forms. Free curcumin bioavailability ~1%.

Pharmacokinetics

~7 hours (enhanced forms); <2 hours (unformulated).

Dose & forms

Trial dose
1000 mg
/ day
Range in trials
500 to 2000 mg
/ day
Common forms
Meriva® phytosome, BCM-95®, Theracurmin®, Longvida®

What to watch out for

Products with just 'turmeric extract' and no branded delivery system are not bioavailable. Ask for the specific bioavailability system.

Safety limits and interactions

When a product exceeds the UL or contains an ingredient with clinically significant interactions, a "Review advised" flag appears on its product page and links here.

Tolerable upper intake level (UL)
210 mg/day
Known drug interactions
Inhibits CYP2C9 and CYP3A4 (moderate effects on CYP2B6, CYP1A2, CYP2D6). Interacts with warfarin and other vitamin K antagonists (elevated INR reported), NSAIDs, antiplatelet agents, antihyperlipidemics, and reduces iron absorption via chelation.
Safety note
EFSA Acceptable Daily Intake (ADI) is 3 mg/kg bw/day (≈210 mg/day for a 70 kg adult); FDA GRAS notifications support up to 1,000 mg/day, and short-term trials have used 8-12 g/day safely for up to 3 months.

Source: https://www.aesan.gob.es/AECOSAN/docs/documentos/seguridad_alimentaria/evaluacion_riesgos/informes_cc_ingles/CURCUMIN_FOOD_SUPPLEMENTS.PDF

Where this dose comes from

The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.

When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.

Regulatory status

EUFood supplement
USGRAS
UKFood supplement
CANHP

Timeline

Regulatory events, evidence grade changes, and key research milestones for Curcumin, most recent first. Studies link to the paper; regulatory entries name and link the responsible authority.

  • 2025-04 Regulatory single source
    EU Court sharpens the bar for botanical health claims
    A Court of Justice of the European Union ruling in April 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
  • 2025 Research milestone
    Mohseni et al. 2025 (Frontiers in Nutrition)
    Meta-analysis of 13 placebo-controlled RCTs found curcumin significantly increased clinical remission rates in inflammatory bowel disease.
    Source →
  • 2025 Research milestone
    Bahari et al. 2025 (Inflammopharmacology)
    Dose-response meta-analysis of RCTs showed curcumin significantly reduced CRP and oxidative stress markers in prediabetes and type 2 diabetes.
    Source →
  • 2025 Research milestone
    Kroon et al. 2025 (iScience)
    Independent crossover study (N=9) comparing curcumin formulations found large bioavailability differences between brands; Meriva among the validated forms.
    Source →
  • 2024-06 Regulatory confirmed
    EU heads of food safety agencies prioritize curcumin for restriction
    The HoA Working Group on Food Supplements identified curcumin in Curcuma preparations among 12 substances prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The report flagged curcumin for possible carcinogenic, mutagenic, or reprotoxic properties at supplement doses exceeding normal dietary intake. The Article 8 procedure has not yet been formally initiated by the European Commission.
    Source →
  • 2024-06 Regulatory confirmed
    EU report identifies 117 supplement substances as potential health risks
    The HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
    Source →
  • 2022-07 Regulatory confirmed
    EU authorises tetrahydrocurcuminoids as Novel Food
    The European Commission authorised tetrahydrocurcuminoids from turmeric as a Novel Food, granting Sabinsa Europe 5-year data exclusivity. Maximum level: 140 mg/day for adults. Labelling must warn against concurrent use with other curcumin/curcuminoid supplements. Standard turmeric extracts and curcumin remain permitted without novel food authorisation.
    Source →
  • 2021-12 Regulatory confirmed
    EFSA gives positive opinion on tetrahydrocurcuminoids from turmeric
    EFSA published a positive safety opinion on tetrahydrocurcuminoids (THCus) from turmeric (Curcuma longa L.) as a novel food, at a maximum of 140 mg per day for adults excluding pregnant and lactating women. THCus are produced by hydrogenation of curcuminoids extracted from turmeric rhizomes. Standard curcumin/curcuminoid extracts from turmeric remain non-novel and legal as food supplements.
    Source →
  • 2010 Research milestone
    Belcaro et al. 2010
    Meriva 1000 mg/day improved OA symptoms 58% over 8 months.
    Source →
  • 2006-12 Regulatory confirmed
    EU Health Claims Regulation adopted
    Regulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
    Source →
  • 1997 Regulatory confirmed
    EU introduces the Novel Food Regulation
    Regulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 May 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
    Source →
Tolerability data

Reported adverse events

Consumer reports submitted to an official government adverse-event database. These reports mention this ingredient but do not prove it caused the reaction. Report volume reflects market penetration as much as inherent risk.

579
total reports
High report volume
Nausea
63
Diarrhoea
58
Dizziness
44
Pain
43
Dyspnoea
41
Vomiting
40
Fatigue
34
Abdominal Pain Upper
31
Data source

Retrieved from the FDA Adverse Event Reporting System (CAERS) via the openFDA API. Verified 2026-08-06. Reports are voluntary consumer submissions and mandatory serious-event filings. They establish surveillance, not causality.

2026 evidence refresh

Curcumin is turmeric's anti-inflammatory compound, well proven for knee osteoarthritis pain but poorly absorbed without special formulation.

Verified 2026-06-28. We update this section as new peer-reviewed trials land.

Human RCT base
100+
peer-reviewed randomised trials
Largest single trial
n = 2175
Curcumin significantly reduced knee osteoarthritis pain (VAS score down 1.63 points) and total WOMAC score (down 18.85 points) versus placebo. source

Best-supported claim

Curcumin's best-supported use is knee osteoarthritis pain relief. A 2024 Bayesian network meta-analysis of 23 studies and 2,175 patients found curcumin significantly reduced pain scores and WOMAC scores versus placebo, and curcumin plus NSAIDs had fewer adverse reactions than NSAIDs alone (https://pubmed.ncbi.nlm.nih.gov/38036015/). A 2024 umbrella meta-analysis of 11 meta-analyses confirmed curcumin significantly improves pain, joint mobility, and stiffness across the pooled evidence (https://pubmed.ncbi.nlm.nih.gov/38576215/). For inflammation generally, an umbrella meta-analysis of 10 studies and 5,870 participants found curcumin significantly lowers CRP, IL-6, and TNF-alpha, with larger effects in older participants and bigger trials (https://onlinelibrary.wiley.com/doi/10.1155/2023/4875636).

Not supported by the evidence base

The most repeated marketing claim, that piperine (black pepper extract) boosts curcumin absorption by 2000%, has never been independently replicated in the 27 years since the original 1998 study. Four separate research groups across three countries tested piperine's effect on curcumin blood levels and none confirmed it raises free, unconjugated curcumin (https://nanocur.com/blogs/education/reassess-piperine-curcumin-evidence). Head-to-head trials comparing curcumin-plus-piperine against curcumin alone found piperine added no benefit and in some cases was linked to more side effects and lower efficacy. A 2025 meta-analysis of curcumin-piperine trials found no significant reduction in CRP, contradicting curcumin-only meta-analyses that do show CRP drops, suggesting piperine may not add value marketers claim (https://pmc.ncbi.nlm.nih.gov/articles/PMC12257354/). Reviewers examining the underlying osteoarthritis literature also flag the evidence itself as weak: a 2025 quality audit of 7 systematic reviews on curcumin for knee OA found most outcomes were rated low or extremely low quality evidence despite consistent positive findings (https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2025.1664319/full).

Typical dose

500 mg to 1500 mg daily of curcuminoids, using a bioavailability-enhanced formulation (not necessarily piperine-based, given its disputed benefit)

Safety

Curcumin has been well tolerated across dozens of RCTs, with several trials for knee osteoarthritis reporting fewer adverse events with curcumin than with NSAID comparators. Depression trials report no significant adverse events over 4 to 8 week durations. Its central limitation is bioavailability: oral curcumin has under 2% bioavailability due to poor water solubility and rapid metabolism, and the commonly marketed piperine-boosting strategy has not been independently confirmed to raise free curcumin blood levels. Long-term safety data beyond several months of use is limited.

Interactions worth flagging

  • blood thinners
  • diabetes medications
  • piperine-containing formulations may inhibit liver enzymes (CYP3A4) and increase blood levels of other drugs

Three recent studies to know

  • Efficacy and safety of curcumin therapy for knee osteoarthritis: A Bayesian network meta-analysis
    Journal of Ethnopharmacology 2024

    Read study →
  • Reassess Piperine and Curcumin: The Evidence Doesn't Support the 2000% Claim
    Independent evidence synthesis citing peer-reviewed pharmacokinetic and clinical studies 2026

    Read study →
  • Potential therapeutic benefits of curcumin in depression or anxiety associated with chronic diseases
    Frontiers in Pharmacology 2025

    Read study →

Landmark studies

Found in these products (13)

All products in our catalog that contain Curcumin, ranked by our overall score. Ranking is editorial, never paid.

Cognition
Active per serving
Omega-3 (EPA/DHA) 1,000 mg+ Curcumin 400 mg
Price per serving
$1.93$57.95 · 30 servings
Testing
3rd-party listed · public lab certificate

EPA/DHA split not stored

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$3.86
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.nordic.com
Nordic Naturals
Ultimate Omega + Curcumin
Antioxidant
Ingredients listed
3 ingredients listedlargest listed: Omega-3 (EPA/DHA) 1,200 mg
Price per serving
$1.73$51.95 · 30 servings
Testing
3rd-party listed · public lab certificate

EPA/DHA split not stored

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.4/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$2.89
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.nordic.com
Antioxidant
Active per serving
Curcumin 1,000 mgCapsule · 60 servings
Price per serving
$0.60$36.00 · 60 servings
Testing
3rd-party listed · no public lab certificate

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.3/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.60
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.thorne.com
Antioxidant
Active per serving
Curcumin 400 mgCapsule · 30 servings
Price per serving
$0.77$22.99 · 30 servings
Testing
3rd-party listed · public lab certificate

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.0/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

80%
of trial dose
$1.92
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with nootropicsdepot.com
Antioxidant
Active per serving
Curcumin 500 mgCapsule · 60 servings
Price per serving
$0.50$29.99 · 60 servings
Testing
None listed

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.8/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.00
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with jarrow.com
Tru Niagen (ChromaDex)
Tru Niagen Immune
Vitamin
Ingredients listed
4 ingredients listedlargest listed: Vitamin C 180 mg
Price per serving
$1.37$41.00 · 30 servings
Testing
None listed

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.6/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$2.73
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.truniagen.com
Antioxidant
Active per serving
Curcumin 500 mgCapsule · 60 servings
Price per serving
$0.31$18.69 · 60 servings
Testing
3rd-party listed · no public lab certificate

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.5/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.62
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.lifeextension.com
ID Formulas
Advanced ID
Longevity stack
Ingredients listed
10 ingredients listedlargest listed: Collagen Peptides 5 g
Price per serving
$9.00$270.00 · 30 servings
Testing
None listed

EPA/DHA split not stored

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.1/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$18.00
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.idformulas.com
Antioxidant
Active per serving
Curcumin 500 mgCapsule · 60 servings
Price per serving
$0.48$28.99 · 60 servings
Testing
None listed

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 5.9/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.97
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with jarrow.com
Pure Encapsulations
Curcumin 500 with Bioperine
Antioxidant
Active per serving
Curcumin 500 mgCapsule · 30 servings
Price per serving
$1.70$51.00 · 30 servings
Testing
None listed

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 5.8/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$3.40
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.pureencapsulationspro.com
Antioxidant
Active per serving
Curcumin 1,000 mgPowder · 25 servings
Price per serving
$0.84$20.97 · 25 servings
Testing
None listed

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 5.0/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.84
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.bulksupplements.com
Life Extension
GEROPROTECT Ageless Cell
Senolytic
Ingredients listed
4 ingredients listedlargest listed: Quercetin 60 mg
Price per serving
$1.40$42.00 · 30 servings
Testing
3rd-party listed · public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 5.0/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

45%
of trial dose
$15.56
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.lifeextension.com
Supersmart
Natural Rapalogs
Autophagy
Ingredients listed
5 ingredients listedlargest listed: Curcumin 200 mg
Price per serving
$1.63$49.00 · 30 servings
Testing
None listed

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 4.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

40%
of trial dose
$8.17
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with us.supersmart.com
Editorial guides

Buying guides and comparisons

Neighbouring molecules

Related ingredients

See all in Polyphenol / Anti-inflammatory →

Molecules in the same class, plus the actives most often formulated alongside Curcumin in our catalogue.

Omega-3 (EPA/DHA)Astacked together in 3 productsResveratrolCstacked together in 2 productsQuercetinBstacked together in 2 productsFisetinCstacked together in 2 productsGlutathioneCstacked together in 1 productNRBstacked together in 1 productVitamin CAstacked together in 1 productZincAstacked together in 1 product
Product shelves
See all in Antioxidant (8)See all in Cognition (1)See all in Vitamin (1)See all in Longevity stack (1)See all in Senolytic (1)See all in Autophagy (1)

See Curcumin in context: the mechanism it acts through, the biomarker it moves, the products that dose it, and the trials that tested it.

View Curcumin on the Longevity Map →

Frequently asked questions

What is Curcumin?

The yellow pigment in turmeric. It's a powerful anti-inflammatory in the lab. The catch: your gut absorbs almost none of it unless it's in a special formulation.

What dose of Curcumin should I take?

The trial dose in published human studies is 1000 mg per day, with a range of 500 to 2000 mg per day. Always consult a qualified clinician before starting any supplement.

Is Curcumin safe?

EFSA Acceptable Daily Intake (ADI) is 3 mg/kg bw/day (≈210 mg/day for a 70 kg adult); FDA GRAS notifications support up to 1,000 mg/day, and short-term trials have used 8-12 g/day safely for up to 3 months.

What is the best Curcumin supplement?

We track 13 products containing Curcumin. The top-ranked product scores 7.7 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.

What is the evidence grade for Curcumin?

Curcumin has evidence grade B, meaning it is supported by human RCTs. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.

Independently checked

Data verification

Evidence grade
B
Human RCTs, biomarker outcomes
Research dose
1000 mg
Products tracked
13
Updated continuously
Safety signal
EFSA Acceptable Daily Intake (ADI) is 3 mg/kg bw/day (≈21...

Evidence grades are reviewed when new human RCTs are published. Product counts update automatically as new products are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.