Introduction to Turmeric and Curcumin
Turmeric, a vibrant yellow spice derived from the root of the Curcuma longa plant, has been a staple in culinary traditions and traditional medicine for centuries.
Originating in India, turmeric is renowned not only for its distinctive flavor and color but also for its extensive medicinal properties.
Historically, it has been utilized in Ayurvedic and Chinese medicine to treat a variety of ailments, ranging from inflammation to digestive issues.
This ancient spice owes much of its therapeutic potential to curcumin, its primary active compound.
Curcumin (pronounced Cur-Q-Min) is a polyphenol, which is a sub-group of phytochemicals
It’s also responsible for MOST of turmeric’s health-promoting effects.
Extensive scientific research over recent decades has validated many of the traditional claims, discovering curcumin’s potent anti-inflammatory, antioxidant, and antimicrobial properties.
These attributes make it a valuable component in addressing modern health concerns.
Additionally, as noted in one of the citations below, chicken and food coated in turmeric rich oil is also much less likely to undergo bacteria/viral microbiological contamination over periods of storage.
We’ll get more into the benefits of Curcumin below, and for sake of not drilling the word “Curcumin” into your brain, I’ll use it and Turmeric interchangeably.
(Also, before continuing, please note that there will be affiliate links where I may receive compensation for any products listed in this blog post. (I also have an affiliate discloure for the blog, but I like to be upfront.)
Health Benefits of Turmeric/Curcumin for Longevity
TL;DR Here is a list, but in the text i’ll highlight the practical uses I personally see.
- antiproliferative,
- anti-inflammatory
- anticancer
- antidiabetic
- hypocholesterolemic
- anti-thrombotic
- antihepatotoxic
- anti-diarrheal
- carminative
- diuretic
- antirheumatic (anti Arthritis)
- hypotensive
- antimicrobial/antiviral
- antioxidant
- antityrosinase effect
One of the primary mechanisms by which curcumin contributes to longevity is through its potent antioxidant properties. Oxidative stress, resulting from an imbalance between free radicals and antioxidants in the body, is a major contributor to the aging process.
It helps to combat oxidative stress by neutralizing free radicals and boosting the activity of the body’s own antioxidant enzymes.
Inflammation is another key factor in aging and age-related diseases.
Chronic inflammation can accelerate the aging process and contribute to the development of conditions such as cardiovascular diseases, neurodegenerative disorders, and cancer.
Curcumin is known for its strong anti-inflammatory effects. It inhibits various molecules that play a role in inflammation, thus potentially slowing down the aging process and reducing the risk of age-related diseases.
Additionally, curcumin has been found to improve cardiovascular health, which is crucial for longevity.
It aids in regulating blood pressure, lowering cholesterol levels, and preventing blood clot formation. These benefits collectively support heart health, reducing the risk of heart disease, one of the leading causes of mortality worldwide.
Believe it or not, curcumin also plays an important role in brain health.
It can cross the blood-brain barrier and has been shown to reduce inflammation and oxidative damage in the brain. This may help in preserving cognitive function and is speculated in reducing the risk of neurodegenerative diseases like Alzheimer’s.
Lastly, curcumin’s potential anti-cancer properties, by inhibiting the growth of various cancer cells, add another layer to its benefits for longevity.
Mechanism of Action
Curcumin works at the molecular level to inhibit inflammatory pathways, thereby reducing inflammation and associated discomfort. This is particularly beneficial for athletes and active individuals who frequently experience muscle soreness and joint pain due to intense physical activity.
Trust me, the sheer amount of time i’ve told athletes about Cinnamon, Chromium, Turmeric + black pepper extract is unbelievable.
One of the primary ways curcumin aids in recovery is by mitigating delayed onset muscle soreness (DOMS). A study published in the “Journal of the International Society of Sports Nutrition” found that participants who supplemented with curcumin experienced significantly less muscle soreness after exercise compared to those who took a placebo.
This reduction in soreness allows for a quicker return to training and overall improved athletic performance.
Additionally, curcumin has been shown to accelerate the healing process of injuries.
Its antioxidant properties play a crucial role in neutralizing free radicals, which are harmful compounds that can cause cellular damage. By reducing oxidative stress, curcumin promotes faster tissue repair and recovery. This is supported by research in the “Journal of Alternative and Complementary Medicine,” which indicated that curcumin supplementation led to faster recovery times in individuals with muscle damage.
While I’m also blabbing about athletes, let’s talk about something athletes AND the general public has to deal with: Joint pain!
Often a result of chronic inflammation, joint pain is another area where supplementation proves beneficial. Curcumin’s anti-inflammatory effects can significantly alleviate joint pain and improve mobility.
A clinical trial published in “Phytotherapy Research” demonstrated that curcumin was as effective as ibuprofen in managing pain among individuals with osteoarthritis, without the adverse side effects commonly associated with long-term use of non-steroidal anti-inflammatory drugs (NSAIDs).
Caveat, in the above it notes it was studied for osteoarthritis; for the average joe it won’t entirely eliminate your pain.
It’s just anecdotally the case that most people who reduce inflammation have lower levels of joint pain.
(this is also due in part to the anti rheumatic effects listed above)
The anti-inflammatory and antioxidant properties of curcumin make it a powerful aid for recovery from physical exertion and injuries. Its ability to reduce muscle soreness, reduce joint pain, and accelerate healing is backed by numerous studies. (please see below for a handful)
In all, this means it’s likely a worthwhile tool in the arsenal for most athlete’s or individuals daily routine.
(or just in general a reason to cook with it, even with lower bioavailability, it’s cheap and yummy.)
Dosages of Curcumin
The optimal dosage of turmeric and to be specific, the star here: curcumin, is going to be goal oriented.
For anyone seeking to general the health benefits of curcumin, the lowest effective dose generally starts at around 500 mg per day.
This baseline dosage has been shown to produce noticeable health improvements, such as reduced inflammation and antioxidant effects.
However; studies looking at the benefits of it often use dosages ranging from 500 mg to 2000 mg daily.
Higher doses are frequently utilized in clinical settings to address conditions like osteoarthritis, where significant anti-inflammatory action is required. So don’t go and throw the kitchen sink at things for no reason.
Also, one of my favorite things to point out in every conservation about turmeric is bioavailability. Curcumin, in its natural form, has low bioavailability, (Meaning that it is not easily absorbed by the body.) This limitation can significantly reduce the efficacy of the supplement.
To circumvent this issue, it is highly recommended to pair curcumin with piperine,
an extract from black pepper.
Piperine has been shown to enhance the absorption of curcumin by a STAGGERING amount, making the supplement more effective. I promote Bioperine often, and will say bioperine+ curcumin is phenomenal.
TL;DR. Daily intake of 500 mg can provide health benefits, dosages up to 2000mg are used in some context, but generally 500mg is more than beneficial when deploying effective strategies for bioavailability.
Also, again… the inclusion of piperine in your curcumin use is crucial for maximizing the bioavailability and overall effectiveness.
FAQ’S About Supplements with Curcumin
*as always, please note that by clicking on links to products on this website I do receive a small commission as a result of your purchase, at NO additional cost to you.*
How Long does curcumin stay in your system?
time for some fun math (woo!) The half life of curcumin is roughly 6-7 hours.
As always, we take 5 half lives as a benchmark for elimination meaning we end up at 30-35 hours.
However; we also need to factor in genetics, digestion/absorption, age, weight, amount taken and sex.
The more you consume at once, and with frequency can mean more will build up.
With all of those factors in mind, it’s safe to say turmeric/curcumin will likely stay in your system for roughly a day and a half or just under 1.5 days.
Who should NOT take turmeric/curcumin?
Turmeric and curcumin have a fairly safe profile, however; there are still individuals that should avoid it.
- Pregnant or nursing women/
- People taking anti-coagulants
- Individuals taking insulin/anti-diabetic medication
- individuals with low-blood sugar.
Alongside of this, there is of note that curcumin may have some interaction with the following pharmaceuticals:
- antibiotics
- anticoagulants
- antidepressants
- antihistamines
- cardiovascular drugs
- chemotherapeutic agents
As always, make sure that before taking any supplement that you discuss and get approval from your primary care physician/doctor.
What are common side effects of curcumin supplements
Side effects are very sparse with curcumin supplements, however, there are still some reported anecdotes and listed complications.
They may include: Headaches, skin rashes (in very very small population of people) and nausea.
Typically these are seen at dosages in excess of 1000mg, but can occur at 500mg for some individuals.
How much Curcumin should I take?
As noted above, the standard dosage of curcumin is 500mg ensuring you are enhancing the bioavailability of the supplement with things like piperine (found in black pepper/ by taking Bioperine)
Should I have Turmeric/curcumin on an empty stomach or with food?
Curcumin is fat-soluble, so if you take regular curcumin with just water, you will absorb very little. It is recommended to have curcumin with a fatty meal that provides about 15 grams of fat or more.
Affiliate Link: Where to Get Turmeric Supplements
As with almost ALL supplements on this website, I usually default to DoubleWood supplements.
You are more than welcome to browse Amazon for competitors; INFACT I’ll make it very easy for you here to price-match with Amazon’s Best-Sellers for curcumin here:
Not only does DoubleWood almost ALWAYS have some kind of sale going on, but you also can buy more to save more!
That means if you or your household regularly take a supplement, you can stock up and save bigtime!
Additionally, you can forget the need to pick-up your supplements or making a special order.
They automate it for you!
For this example, look at the STEAL you can get for $16
Or if you want even more to stock-pile this bundle may be more for you.
THREE full bottles for UNDER $40!!
I’ve highlighted the perks they offer and also want to list them out here for the Subscribe and save:
Enjoy 20% Off your first order and every recurring delivery!
Get Bonus Points with every recurring delivery.
Earn 150 Points instantly when you subscribe.
Flexible Plans: Make changes anytime.
Overall, that last portion is a steal, but hopefully you see why I have a preference for them.
I’ll also note, their are MULTIPLE HERBS and items (black pepper extract) in their turmeric blend.
Meaning you will be getting a variance in the amount of curcumin directly.
Also, if you don’t want a liquid formulation or capsules, searching amazon above could be better.
if you are ONLY here for curcumin content, then allow me to link you to the cream of the crop:
Throne’s Complexed Curcumin
I often defer Thorne/GM as a back-up option for VERY health-conscious individuals that want the highest quality, bar none and willingly want to invest heavily into their health-regiments.
I used to heavily utilize their cognitive function stacks. I can say only positive things, when I experienced their dosages and formulations, I was HEAVILY swayed.
However; cost to budget ratio meant I would have to nix a lot of other products, so I dropped them and found workarounds (I noted in my alpha-gpc post and listed the stack I utilize now after condensing)
I would also link to Derek/MPMD’s Circumin, but it has been out of stock for ages, even since the beginning of writing out this post, unfortunately.
Derek’s brand, GorillaMind is HIGHLY intelligent, but very minimal in terms of products available as of even 2025. (it’s more focused on high performance Athletes)
Meaning Thorne wins out by availability and pure circumstances.
I’ve also linked directly to amazon to make anyone who is a prime subscriber happy with free shipping!
Conclusion and References
Anywhoo, I hope you have learned something interesting about our favorite old curry flavoring spice!
If you would like to see more information regarding supplements derived from spices, just let me know!
Saffron is in the works and there is a LOT to say about it.
If you want more supplements that help wellness in general, feel free to look here!
If you are aiming to learn about a supplement typically used in a SPECIFIC domain, check this section.
The last link is the “specific use” categories of supplements that covers more narrowed down searching.
References:
- (Most beneficial IMO) Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications
- Curcumin: A Review of Its’ Effects on Human Health.
- Curcumin and Cancer (PDQ®) – NCI
- Recent Progress in Understanding the Health Benefits of Curcumin – PMC
As always, if you have any questions, feel free to comment here or send me a message directly at Damon@howeversupplementworks.com