Turmeric is the golden spice behind curry, and it has been used in traditional medicine for centuries. Today it is one of the most popular supplements in the country. Here is what it does, why absorption is the big issue, and what to know before you take it.
Turmeric vs. curcumin
Turmeric is the root. Curcumin is its best-known active compound, part of a group called curcuminoids. Turmeric powder is only about 3% curcumin by weight, which is why supplements often use concentrated extracts.
The absorption problem
Curcumin on its own is poorly absorbed. Much of it is broken down in the gut and liver before it reaches your bloodstream. A classic 1998 study found that adding piperine, the active compound in black pepper, increased curcumin levels in the blood by about 2,000% compared with curcumin alone. That is why many formulas, including ours, pair turmeric with BioPerine®, a standardized black pepper extract. Taking it with a meal that contains some fat can also help.
What the research shows
Most human studies focus on joint comfort. A 2016 review and meta-analysis of trials in people with joint discomfort found that turmeric extracts and curcumin, at around 1,000 mg of curcumin a day for 8 to 12 weeks, improved comfort scores compared with placebo.* Smaller studies in active people suggest curcumin may help with muscle soreness after hard exercise.* It also has antioxidant properties.* The evidence is promising, but many trials are small, so set realistic expectations.
How to take it
- Take it with food, ideally a meal that has some fat in it.
- Be consistent. Most studies ran at least 8 weeks.
- Look for a formula with black pepper extract, or a standardized extract (such as 95% curcuminoids).
Who should be careful
- Turmeric may add to the effect of blood thinners like warfarin and antiplatelet drugs. Talk to your doctor if you take one.
- People with gallbladder problems or gallstones should check with their doctor first.
- Piperine can change how some medications are absorbed. If you take prescription drugs, ask your pharmacist.
- Rare cases of liver injury have been reported with turmeric supplements. Stop and see your doctor if you notice yellowing skin or eyes, dark urine or unusual fatigue.
- Skip it if you are pregnant unless your doctor says otherwise.
Upward Nutrition Turmeric with BioPerine
Turmeric with BioPerine pairs organic turmeric with BioPerine® black pepper extract in easy veggie capsules (650 mg each, one capsule twice a day). For a complete joint formula, Joint Health Plus combines turmeric extract standardized to 95% curcuminoids with glucosamine, chondroitin, MSM and boswellia. Both are made in the USA in an FDA-registered, GMP-certified facility and third-party tested for quality and purity.
Shop Turmeric with BioPerine →
References
- Shoba G, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-356.
- Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717-729.
- National Center for Complementary and Integrative Health. Turmeric.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.
