Curcumin (Turmeric extract)
The active compound in turmeric, with anti-inflammatory action. Decent evidence for joint pain relief; absorption is the main practical hurdle.
What the science says
- Relief of osteoarthritis joint pain Moderate evidence
A meta-analysis of randomized trials found ~1,000 mg/day of curcumin reduced arthritis pain significantly versus placebo, with some trials showing effects comparable to NSAIDs — though studies are short and mostly small.
- General anti-inflammatory and antioxidant effects Limited evidence
Curcumin lowers some inflammatory markers in trials, but plain curcumin is very poorly absorbed — benefits depend on enhanced formulations (with piperine or phospholipids), and long-term clinical outcomes are unproven.
Dosage & safety
Studied dose500–1,000 mg/day of curcuminoids in a bioavailability-enhanced formulation (with piperine, phytosome, or micellar forms).
SafetyGenerally well tolerated; can cause GI upset. Caution with gallstones and blood thinners. Rare liver toxicity reports with high-dose enhanced formulations.
Scientific references
Where to buy
NatureWise, Organic Turmeric Curcumin, 180 Vegan Capsules
View on iHerbReferral link — this site may earn a commission on purchases.
Related in Joints & skin
- Collagen Peptides Moderate evidence
- Glucosamine Limited evidence
- Biotin (Vitamin B7) Limited evidence
- MSM (Methylsulfonylmethane) Limited evidence
- Chondroitin Sulfate Moderate evidence
- Hyaluronic Acid Limited evidence