Curcumin
Curcumin is the yellow pigment in turmeric, used in Ayurvedic medicine for thousands of years.
Curcuma longa L.
No more than 153 mg of curcumin a day for a 60 kg adult (ANSES guideline maximum, 2022). Trials use 500–1,000 mg: above the limit, only on professional advice and for no more than 12 weeks in a row.
What it is
On its own it is poorly absorbed, which is why there are extracts with higher bioavailability. It is one of the most studied plant compounds because of its link with inflammation.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Trials in people that point the same way, but still few, small or funded by the manufacturer.
Trials and meta-analyses in adults show less joint discomfort and better recovery after exercise. Rare cases of liver damage have been reported with high-absorption forms.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2025 | Skin | RCT in 90 women: 250 mg of turmeric extract for 60 days reduced facial pigmentation spots and improved hydration. (Funded by the manufacturer.) | Thanawala et al.Journal of Cosmetic Dermatology |
| 2022 | Anti-inflammatory / joints | Meta-analysis of 29 RCTs (2,396 people): it improved pain and markers of inflammation in several types of arthritis. | Zeng et al.Frontiers in Immunology |
What to look for on the label
- The amount of curcuminoids per serving.
- Avoid formulas with piperine and “high-absorption” formulas if you take medication: they change how drugs are absorbed and are linked to more liver cases.
Precautions
- If you have liver or gallbladder disease (gallstones), do not take it without asking first.
- It interacts with anticoagulants, cancer drugs, immunosuppressants and other medicines.
- If you notice dark urine, yellow eyes or abdominal pain, stop taking it.
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
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NaturitasShips from Spain€€€High endSolgar
Full Spectrum Curcumin
48 mg of curcuminoids per capsule, no piperine
For the reference dose1–3 capsulesView at Naturitas (opens in a new tab)With caveats. High-absorption extract: if you take medication, ask first.
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iHerbShips from the US, VAT included€€Mid rangeThorne
Curcumin Phytosome
500 mg of curcumin phytosome (Meriva®) per capsule, no piperine
For the reference dose1 capsule (the label suggests 2)View at iHerb (opens in a new tab)With caveats. The label does not detail the curcuminoids. High-absorption phytosome: if you take medication, ask first.
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iHerbShips from the US, VAT included€BudgetDoctor's Best
Curcumin Phytosome (Meriva®)
90 mg of curcuminoids per capsule, no piperine
For the reference dose1 capsule (the label suggests 2)View at iHerb (opens in a new tab)With caveats. 90 mg of curcuminoids per capsule, no piperine. High-absorption phytosome: if you take medication, ask first.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Turmeric (Curcuma longa). Coloured engraving, 19th century. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.