What is curcumin?

Curcumin is a yellow pigment and the primary active ingredient found in the spice turmeric. It has been used in traditional Persian and Indian medicine (Ayurveda) for centuries to treat various ailments.

How does it work?

Curcumin has anti-inflammatory, antioxidant, and antimicrobial properties. These properties help reduce inflammation and oxidative stress in the body, which are believed to play a role in the development of many diseases.

What are the active ingredients that are important for its medicinal properties?

Curcumin is the main active ingredient in turmeric responsible for its medicinal properties.

What forms does it come in?

Curcumin is available in various forms, including capsules, tablets, extracts, and powders.

When was it first used for medicinal purposes?

Curcumin has been used in traditional Persian and Indian medicine (Ayurveda) for centuries. Its use in Western medicine as a supplement and alternative treatment has only gained popularity in recent years.

What does Curcumin help with?

Curcumin is the bright yellow compound in turmeric root. Turmeric has been used in Ayurvedic medicine for hundreds of years. Today curcumin is sold mostly as a capsule, often paired with black pepper extract.

• Joint pain and stiffness from arthritis
  Strong evidence — multiple randomised human trials in osteoarthritis and rheumatoid arthritis. In several trials, people with osteoarthritis or rheumatoid arthritis reported less joint pain and stiffness. Some trials found it worked about as well as anti-inflammatory drugs such as ibuprofen. People in those trials did not get the stomach side effects those drugs often cause.
  Evidence grade A · Traditional tier T0
• Long-running, low-grade inflammation
  Good evidence — human studies of inflammation markers; the molecular detail is lab work only. Curcumin is one of the strongest plant anti-inflammatories tested in people. In lab studies, it blocked key switches that keep the inflammation cycle running. Human work has focused on people with low-grade, body-wide inflammation tied to diet, stress or extra weight.
  Evidence grade B · Traditional tier T0
• Low mood and depression
  Good evidence — several controlled human trials, used alone and with antidepressants. In several controlled trials, people taking curcumin reported fewer symptoms of depression. This showed up both on its own and alongside antidepressant drugs. Researchers link it to less brain inflammation, shifts in serotonin and dopamine, and more of a brain-growth protein called BDNF. That last part rests mainly on lab work.
  Evidence grade B · Traditional tier T0
• Ulcerative colitis flare-ups (inflammatory bowel disease)
  Good evidence — randomised trials where curcumin was added to standard drugs. In these trials, people kept taking their usual colitis drugs and added curcumin. More of them reached remission, and fewer relapsed, than with the drugs alone. Researchers link this to calmer inflammation in the gut lining.
  Evidence grade B · Traditional tier T0
• High blood sugar and insulin resistance
  Good evidence — human trials in people with prediabetes and type 2 diabetes. Trials in people with prediabetes and type 2 diabetes found lower fasting blood sugar. Insulin sensitivity also improved. Researchers think less inflammation in fat and liver tissue is part of the reason.
  Evidence grade B · Traditional tier T0
• High cholesterol and metabolic syndrome
  Good evidence — multiple human trials in people with metabolic risk factors. In trials, people with metabolic risk factors saw small drops in LDL cholesterol and triglycerides. HDL, the good cholesterol, rose a little, and blood sugar and inflammation markers improved in metabolic syndrome trials. Researchers point to less oxidative stress in blood vessel walls, which is mostly marker and lab work.
  Evidence grade B · Traditional tier T0
• Sore muscles after hard exercise
  Good evidence — human exercise trials, with doses taken before and after training. In these trials, people took curcumin before and after intense exercise. They reported less delayed muscle soreness and faster recovery. It seems to damp the normal inflammation after hard training, without blunting the gains you get from it.
  Evidence grade B · Traditional tier T0
• Brain fog and slipping memory with age
  Early evidence — small human studies in older adults with mild memory concerns. In studies of older adults with mild memory concerns, memory and attention scores improved. Studies show curcumin does reach the brain. Lab work links it to less brain inflammation, fewer Alzheimer-type protein deposits and more BDNF.
  Evidence grade C · Traditional tier T0
• Belly pain and irritable bowel syndrome
  Early evidence — small human studies in people with IBS. In studies of people with IBS, belly pain eased and stools became more regular. Other work, mostly in the lab, points to a calmer gut lining and a better mix of gut bacteria. The evidence for plain bloating and general gut upset is thinner.
  Evidence grade C · Traditional tier T0

What Curcumin has not been shown to do

• No study on file shows curcumin repairs or reverses arthritis; the trials measured pain and stiffness only.
• Nothing on file shows it can take the place of ulcerative colitis drugs; it was always added on top of them.
• No trial on file shows it prevents or treats Alzheimer's disease; the people studied had only mild memory concerns.
• Nothing on file shows it lowers cholesterol as much as prescription drugs do; the changes were modest.
• No study on file shows it makes you stronger or faster; the exercise trials looked at soreness and recovery.

How to read this:

The grades here rate human evidence, not how strong an effect feels. A means steady results across randomised human trials. B means at least one good human trial. C means small or early human work. D means weak or mixed human work, and insufficient means no human study at all. Our file does not record the exact doses or journals for these trials, so we do not state them. This page lists options and what studies found. It is not advice, and it is not a promise that curcumin will help you. Talk with your own clinician, above all if you take drugs for blood sugar, blood thinning or bowel disease.

What can Curcumin help prevent?

• Progression from prediabetes to type 2 diabetes
• Relapse of ulcerative colitis in remission
• Exercise-induced oxidative muscle damage

Which foods are rich in curcumin?

Curcumin, primarily found in turmeric, is a compound with significant health benefits. However, its presence in foods is quite limited. The primary sources of curcumin are:

1. Turmeric: The plant with the highest amount of curcumin. Turmeric, which can be consumed raw, grated, or in powder form, is a common spice and also used as a food dye.
2. Mango Ginger: Belonging to the ginger family, mango ginger contains curcumin, albeit in smaller quantities than turmeric.
3. Curry Powder: A blend of spices including turmeric, which means it also contains curcumin.
4. Curry Dishes: These often use turmeric as a key ingredient, thereby incorporating curcumin​
5. Mustard (yellow mustard contains turmeric for coloring)
6. Certain cheeses (used for coloring)
7. Butter and margarine (for coloring)

What are possible side effects?

Curcumin is gennerally well tolerated.

The most common side effects of taking Curcumin include:

• Upset stomach
• Diarrhea
• Nausea
• Yellowing of the skin

What’s the recommended daily dose?

The recommended daily dose of Curcumin is between 400-600 mg per day.

How many days does it take to work?

The time it takes for Curcumin to work can vary depending on the individual and the condition being treated. Some people may experience relief within a few days, while others may take several weeks or longer.

What time of day is best to take it?

There is no specific time of day that is best to take Curcumin.

Is it best to take it with or without food?

Taking it with meals can help reduce the risk of stomach upset.