herb

Turmeric

Early Evidence

Last reviewed July 2026

Anti-inflammatory herb with real promise, but bioavailability is a challenge most products fail to address.

Overview

Turmeric (Curcuma longa) is a bright yellow spice with a long history in Ayurvedic and traditional Chinese medicine. Its primary active compound is curcumin, which has demonstrated potent anti-inflammatory and antioxidant properties in laboratory studies. The challenge is bioavailability — curcumin is poorly absorbed from the gut and rapidly metabolised. Most standard turmeric powders provide very little active curcumin in the bloodstream. Bioavailability-enhanced forms are essential for any meaningful therapeutic effect.

Evidence rating

Early Evidence

In vitro and animal studies on curcumin are extensive. Human trials show promising results for joint pain and inflammatory markers, but are generally small and short-term. Bioavailability-enhanced forms significantly outperform standard extracts. More large-scale human trials are needed before strong claims can be made.

Common uses

Moderate Evidence
Joint pain and stiffness reduction
Early Evidence
General anti-inflammatory support
Early Evidence
Digestive support and gut inflammation
Early Evidence
Antioxidant protection

Safety & cautions

Worth checking with a pharmacist if you take medication.

Common forms

Curcumin + Piperine (BioPerine)Best form

Black pepper extract increases curcumin bioavailability by up to 2,000%. Widely available and effective.

Meriva (phytosome curcumin)

Complexed with phosphatidylcholine for superior absorption. One of the best-studied bioavailable forms.

Standard turmeric capsules

Poor bioavailability without an enhancement. Much of what you ingest passes unabsorbed.

Food sources

Turmeric powder (spice)Contains approx. 3% curcumin. Cooking with black pepper improves absorption.
Fresh turmeric rootAvailable in supermarkets. Higher moisture means lower curcumin per gram.