herb · for chronic inflammation
Curcumin
Turns down the master switch your body uses to start inflammation.
Say that in clinical terms
Curcumin is a pleiotropic anti-inflammatory that inhibits NF-kB (master inflammatory switch), COX-2, LOX, iNOS, and multiple inflammatory cytokines (TNF-alpha, IL-1, IL-6, IL-8). It also activates Nrf2 antioxidant response and modulates over 100 molecular targets.
How strong is the research?
4 papers read, 4 supporting.
Tested as: curcumin supplement (enhanced bioavailability formulation likely required per bioavailability limitation noted in the primary review; specific preparation not uniformly stated across the pooled trials)
Who was studied: A mix — osteoarthritis, metabolic syndrome and healthy adults across the underlying trials.
How much to take
daily (bioavailability-enhanced form)
500–1000 mg
Use a bioavailability-enhanced form. Curcumin is one of the most potent natural anti-inflammatories studied.
Before you take it
- No NIH ODS Tolerable Upper Intake Level (UL) established for curcumin; GI distress (nausea, diarrhea, abdominal cramping) reported in clinical trials at doses above 3-4 g/day
- Inhibits CYP3A4 and CYP2C9 enzymes in vitro; potential pharmacokinetic interactions with warfarin, statins, calcium channel blockers, and other CYP-metabolized drugs; clinical significance is higher with enhanced-bioavailability formulations (e.g., Meriva, BCM-95, Longvida, CurcuWIN) than with standard curcumin extract
- Additive antiplatelet and anticoagulant effect; concurrent use with warfarin, clopidogrel, high-dose aspirin, or other antiplatelet agents carries compounded bleeding risk
- Therapeutic supplement doses not recommended during pregnancy due to historical uterotonic use and absence of adequate safety data at doses above food-seasoning amounts
- May reduce non-heme iron absorption when taken with iron-rich meals or iron supplements; relevant for individuals with iron-deficiency anemia or at risk of deficiency
When to take it
Best taken: with food
What we make of it
The signal is real but comes mostly from patented high-absorption forms.
The detail
Reductions in inflammation markers are genuine, but they are driven mainly by trials using proprietary enhanced-absorption preparations. Plain curcumin absorbs poorly, so the result may not transfer to an ordinary capsule.