Curcumin · Curcumin
Turmeric's active compound; genuinely anti-inflammatory but only in absorbable forms.
Short answer
Curcumin (Curcumin) is a polyphenol / anti-inflammatory with evidence grade B, meaning it is supported by human RCTs. We track 13 produkter containing Curcumin. Typical doses range from 30.0 to 1000.0 mg per portion. The top-ranked product scores 7.8 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $57.95 per månad.
Top Curcumin produkter
| Product | Varumärke | Dose | Pris/mo | 3rd-party tested | Poäng |
|---|---|---|---|---|---|
| Curcumin Phytosome (formerly Meriva 500-SF) | 1000.0 mg | $36.00 | Yes | 7.8 | |
| Memory Support (formerly Omega Memory) | 400.0 mg | $57.95 | Yes | 6.6 | |
| Jarrow Formulas Curcumin Phytosome (Meriva), 500 mg | 500.0 mg | $29.99 | No | 6.4 | |
| Ultimate Omega + Curcumin | 400.0 mg | $51.95 | Yes | 6.4 | |
| Longvida Optimized Curcumin Capsules | 400.0 mg | $22.99 | Yes | 6.2 |
Scores are editorial judgments, not a scientific standard. Se 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
What to watch out for
Produkter with just 'turmeric extract' and no branded delivery system are not bioavailable. Ask for the specific bioavailability system.
Säkerhet 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.
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.
Regelverk status
Timeline
Regelverk events, evidence grade changes, and key research milestones for Curcumin, most recent first. Every entry links to its primär source.
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EU Court sharpens the bar for botanical health claimsA 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.
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Mohseni et al. 2025 (Frontiers in Nutrition)Meta-analysis of 13 placebokontrollerad RCTs found curcumin significantly increased clinical remission rates in inflammatory bowel disease.
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Bahari et al. 2025 (Inflammopharmacology)Dose-response metaanalys of RCTs showed curcumin significantly reduced CRP and oxidative stress markers in prediabetes and type 2 diabetes.
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Kroon et al. 2025 (iScience)Independent crossover study (N=9) comparing curcumin formulations found large bioavailability differences between brands; Meriva among the validated forms.
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EU heads of food safety agencies prioritize curcumin for restrictionThe 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.
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EU report identifies 117 supplement substances as potential health risksThe 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.
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EU authorises tetrahydrocurcuminoids as Novel FoodThe 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.
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EFSA gives positive opinion on tetrahydrocurcuminoids from turmericEFSA published a positive safety opinion on tetrahydrocurcuminoids (THCus) from turmeric (Curcuma longa L.) as a novel food, at a maximum of 140 mg per dag 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.
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EU Health Claims Regulation adoptedRegulation (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.
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EU introduces the Novel Food RegulationRegulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 maj 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.
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.
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.
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.
Best-supported claim
Curcumin's best-supported use is knee osteoarthritis pain relief. A 2024 Bayesian network metaanalys 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 metaanalys 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 metaanalys 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 metaanalys 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)
Säkerhet
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
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Efficacy and safety of curcumin therapy for knee osteoarthritis: A Bayesian network metaanalysLäs studie →
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Reassess Piperine and Curcumin: The Bevisning Doesn't Support the 2000% ClaimLäs studie →
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Potential therapeutic benefits of curcumin in depression or anxiety associated with chronic diseasesLäs studie →
Landmark studies
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Belcaro et al. 2010
Meriva 1000 mg/day improved OA symptoms 58% over 8 months.
Läs studie → -
Mohseni et al. 2025 (Frontiers in Nutrition)
Meta-analysis of 13 placebokontrollerad RCTs found curcumin significantly increased clinical remission rates in inflammatory bowel disease.
Läs studie → -
Bahari et al. 2025 (Inflammopharmacology)
Dose-response metaanalys of RCTs showed curcumin significantly reduced CRP and oxidative stress markers in prediabetes and type 2 diabetes.
Läs studie → -
Kroon et al. 2025 (iScience)
Independent crossover study (N=9) comparing curcumin formulations found large bioavailability differences between brands; Meriva among the validated forms.
Läs studie →
Found in these produkter (13)
Alla produkter in our catalog that contain Curcumin, ranked by our overall score. Ranking is editorial, never paid.
Buying guides and comparisons
Related ingredients
Se alla in Polyphenol / Anti-inflammatory →Molekyler in the same class, plus the actives most often formulated alongside Curcumin in our catalogue.
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 dag, with a range of 500 to 2000 mg per dag. Always consult a qualified clinician before starting any supplement.
Is Curcumin safe?
Produkter with just 'turmeric extract' and no branded delivery system are not bioavailable. Ask for the specific bioavailability system.
What is the best Curcumin supplement?
We track 13 produkter containing Curcumin. The top-ranked product scores 7.8 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.
Data verification
Bevisning grades are reviewed when new human RCTs are published. Product counts update automatically as new produkter are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.