From the Guidelines
The ideal dosage of curcuma (curcumin) supplementation for general health maintenance is 200-500 mg/day, as recommended by the most recent and highest quality study 1. When considering the benefits and ideal dosage of curcuma supplementation, it's essential to look at the most recent and reliable evidence. The 2022 ESPEN micronutrient guideline, published in Clinical Nutrition 1, provides a strong consensus on the recommended dosage.
Key Points to Consider:
- Curcumin has powerful anti-inflammatory and antioxidant properties, which may help reduce inflammation in conditions like arthritis, improve heart health, and potentially lower risk of brain diseases.
- The recommended dose of 200-500 mg/day is suitable for patients with chronic oxidative stress or malabsorption.
- Consuming curcumin with black pepper (which contains piperine) can enhance absorption by up to 2,000%, and taking it with a meal containing fats can also improve absorption since curcumin is fat-soluble.
- Most people tolerate turmeric well, but high doses may cause digestive issues, and it can interact with blood thinners, diabetes medications, and acid reducers, so consulting a healthcare provider before taking therapeutic doses is crucial, especially if you have medical conditions or take medications.
Important Considerations:
- The study by Lang et al, mentioned in the 2019 Gastroenterology study 1, had exceptionally low placebo remission and response rates, which may not be representative of the general population.
- Large, well-designed studies are still needed to confirm the efficacy of curcumin in patients with mild-moderate UC and to inform its role in maintenance of remission.
- The 2022 ESPEN micronutrient guideline provides a strong consensus on the recommended dosage, with a grade of recommendation of GPP - Strong consensus 92% 1.
From the Research
Benefits of Curcuma (Curcumin) Supplementation
- Curcumin has anti-inflammatory, antioxidant, and anticancer properties 2
- It controls obesity and metabolic problems, and improves memory and mood disorders 2
- Curcumin has been used to treat various diseases, including digestive problems, arthritis, and inflammatory conditions 3, 2
- It has been shown to decrease the levels of C-reactive protein (CRP) and high-sensitivity CRP (hs-CRP), markers of inflammation 4
Ideal Dosage of Curcuma (Curcumin) Supplementation
- The allowed maximum level of curcumin in foods for special dietary uses (FSDU) is 150 mg per day 5
- Effective doses of turmeric are 320-1670 mg per day when consumed for 10-12 weeks 5
- Curcumin seems to be beneficial in decreasing the hs-CRP and CRP levels in proinflammatory settings at doses ≤1,000 mg/day 4
- A dose of 6 g/day orally for 4-7 weeks has been shown to be safe in human studies 3
- Oral bioavailable formulations of curcumin were safe for human at the dose of 500 mg two times a day for 30 days 3
Bioavailability and Safety
- Curcumin has low water solubility, rapid metabolism, and elimination from the body, resulting in poor bioavailability 5
- Techniques such as nanocomplexing, gelation, complex coacervation, electrospraying, and solvent-free pH-driven encapsulation can improve curcumin bioavailability 6
- Curcumin is generally recognized as a safe substance, and is nonmutagenic and nongenotoxic 3
- Adverse effects such as gastrointestinal upsets may occur, but curcumin is tolerated well at high doses without adverse effects 3, 6