Curcumin
Curcumin is the principal polyphenol found in turmeric root (Curcuma longa), responsible for its characteristic yellow color. It has been widely studied for anti-inflammatory and antioxidant effects, though its naturally poor bioavailability means absorption-enhanced formulations are typically required for meaningful blood levels.
Expert Evidence
12 references from 3 experts
“I once took curcumin, turmeric, in high dosage, about a gram to two gram capsules, and I felt absolutely terrible. I would rather lose all my hair than ever take curcumin or turmeric in high dosages again.”
The Science of Healthy Hair, Hair Loss and How to Regrow Hair
1:32:073 references in 2 episodes from 2023
Huberman had a strongly negative personal experience with curcumin at 1-2g doses, saying he felt terrible and would never take high doses again. He warns against high-dose use due to anticoagulant effects, despite studies showing safety up to 8,000mg/day. He does note evidence that low-dose curcumin (80mg/day for 8 weeks) combined with 2.5g omega-3s improved migraines.
“The most important side effect to talk about is liver injury. It's a rare but life-threatening side effect. A study was published this year that specifically looked at cases of curcumin causing liver injury. Five patients were hospitalized and one patient died of acute liver failure.”
Turmeric (Curcumin) | New Research Is Game Changing!
9:227 references in 2 episodes from 2023–2026
Brad Stanfield is skeptical of curcumin, highlighting that it has never been conclusively proven effective in randomized controlled trials and poses a rare but serious risk of liver injury. He acknowledges tentative evidence for knee arthritis pain relief but does not personally take it and recommends caution.
Benefits
A meta-analysis suggests curcumin may improve pain and joint function in knee arthritis, appearing as effective as standard anti-inflammatory medications in some trials.
Best Practices
Clinical trials with tentative benefits typically use 500–2,000 mg of curcumin standardized to 95% extract.
Cautions
Curcumin supplements carry a rare but life-threatening risk of liver injury, with documented hospitalizations and at least one death from acute liver failure. He also notes that no randomized controlled trial has conclusively proven curcumin effective for any indication.
“Turmeric activates all these anti-inflammatory genes, these phase 2 detoxifying enzymes. There's also something called aromatic turmerone which has been shown to cross the blood-brain barrier and increase neural stem cell proliferation.”
Dr. Darya and Kevin Rose Talk Meditation Retreats, Diet, Natto, Seasonal Eating and More
28:302 references in 2 episodes from 2015
Rhonda Patrick views curcumin/turmeric favorably as an anti-inflammatory compound, explaining its mechanism through hormesis — it's mildly toxic, which upregulates genes that fight inflammation and oxidative stress. She also highlights aromatic turmerone's ability to cross the blood-brain barrier and promote neural stem cell proliferation. No evidence of personal use, specific dosing recommendations, or cautions are discussed.
Side Effects
- Mild gastrointestinal discomfort
- Nausea at high doses
- Rare but serious liver injury
- Potential interaction with blood-thinning medications
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