my curcumin

Curcumin is the herbal active we're asked about most. These are the questions our naturopaths ask in store: what it suits, what needs a chat first, and what rules it out.

A good fit if

• You're an adult with no gallbladder, bile duct or liver history, and you don't take prescription medicines
• You want a measured curcuminoid dose rather than a whole-root turmeric product
• You're happy to choose by delivery form rather than milligrams, which is what actually changes absorption
• Plain high-dose extract has disappointed you and you want to understand the other forms
• You're comfortable reading the label, including the required liver warning every curcumin medicine taken by mouth carries

Check with us first if

• You take blood-thinning or antiplatelet medicines such as warfarin, apixaban, clopidogrel or aspirin. In the lab, curcumin stops platelets clumping, and animal studies and a case report suggest a higher bleeding risk. Better-absorbed forms put more curcumin into your blood, which raises the stakes rather than lowering them.
• You have surgery, a tooth extraction or any procedure coming up. Raise the bleeding question with your surgeon or dentist well beforehand.
• You take any medicine where the dose has to be just right. Curcumin slows several liver enzymes (CYP3A4, CYP1A2 and CYP2D6) and reduces a gut transporter called P-glycoprotein, which can raise blood levels of other medicines. CYP3A4 alone handles a large share of prescription medicines.
• You're having chemotherapy, or you take tamoxifen or tacrolimus. Interactions have been reported, including sudden kidney damage in a transplant patient who had taken tacrolimus. Decide this with your cancer or transplant team.
• You or your family have a history of kidney stones. Turmeric-based products contain oxalate, and specialist advice is to check with your doctor first.
• You have low iron or take iron supplements. Case reports have linked iron-deficiency anaemia with turmeric and curcumin products.
• You're buying for someone aged 2 to 17. Australian rules cap the daily curcumin in a medicine by age, so check the label rather than guess, and European regulators say use under 18 hasn't been established.
• Reflux, nausea or loose stools come on easily for you. Diarrhoea, headache, rash and yellow stools have all been reported, and nausea was more common on the micellar form in the absorption study.
• You're choosing a high-strength or better-absorbed product. These forms put the most curcumin into your blood, so every interaction above matters even more.
• You're buying from an overseas website. Those products aren't regulated by the TGA for quality and safety, and don't have to follow Australia's limits for children.

• Unformulated curcumin extract (95% curcuminoids). Best known for: The simplest way to buy curcuminoids, and the reference point every other form is measured against. Absorption: Poor. It barely dissolves in water and is heavily processed in the gut wall and liver, so blood curcumin after gram-sized doses is often undetectable or very low. Typical use: High-milligram capsules. The number on the label is the curcuminoid content, not what reaches your blood.
• Curcumin with piperine (black pepper alkaloid). Best known for: A simple, genuine upgrade, and a pairing traditional cooking arrived at on its own. Absorption: The original 1998 human study gave 2 g curcumin with 20 mg piperine and reported a 2,000% increase, but an independent head-to-head crossover found piperine combinations no better than a standard mixture. Typical use: Widely used in Australian tablets. Piperine works by slowing the enzymes that clear curcumin, which is also why it raises the risk of interactions.
• Phytosome / lecithin complex (Meriva). Best known for: Binds curcuminoids to phospholipids so they travel as a fat-friendly complex, which allows much smaller doses. Absorption: 29-fold higher total curcuminoid absorption than the matching plain mixture in a study linked to the manufacturer, and 7.9-fold in an independent four-way crossover. It also shifts what's in the blood towards demethoxycurcumin rather than curcumin. Typical use: Low-milligram tablets: a few hundred milligrams, not grams. Sold in Australia under the Meriva name.
• Micellar and liquid solubilisate. Best known for: The largest absorption increase measured in people, achieved by pre-dissolving curcuminoids into tiny droplets (micelles). Absorption: 185-fold higher absorption (AUC) than plain powder across 23 people, with a big difference between the sexes: 277-fold in women and 114-fold in men. Micronised powder alone gave 9-fold. Typical use: Liquids, drops and sports formulas. Nausea was reported more often with the micellar form than the others.
• Curcuminoids with turmeric essential oil (BCM-95 / Curcugreen). Best known for: Uses turmeric's own volatile oils, notably ar-turmerone, instead of added pepper. The piperine-free option. Absorption: Small crossover studies sponsored by the manufacturer report large multiples, but an independent head-to-head found the turmeric-with-volatile-oils approach only 1.3-fold above a standard mixture. Treat the branded figure with caution. Typical use: Common in Australian 'bio-curcumin' products, and the usual choice if you react badly to piperine.
• Water-dispersible colloidal dispersion (Theracurmin). Best known for: Mills curcumin into tiny particles that disperse in water, rather than needing a fat or a carrier. Absorption: Small crossover studies by the developer's own group report much higher absorption than curcumin powder; we couldn't verify an independent head-to-head comparison. Typical use: Very low milligram doses and powders you mix into drinks. Less common on Australian shelves than phytosome or piperine forms.
• Liposomal curcumin. Best known for: Curcumin wrapped in phospholipid and delivered as a liquid. Absorption: Encapsulation is a recognised approach in the research, but few published human studies compare its absorption with a phytosome or micellar product. Typical use: Oral liquids, usually dosed by the millilitre.

Reference values. None. Curcumin is a plant compound, not an essential nutrient, so the NHMRC sets no recommended intake for it. There's no amount you need to get.

Typical supplemental range. The dose depends entirely on the delivery form, which is what makes comparing labels so hard. Plain extracts are sold in large amounts, often 500 mg to well over a gram of curcuminoids a day. Phytosome and micellar products are deliberately dosed far lower, in the low hundreds of milligrams, because the whole point of the formulation is to need less. Comparing two products on curcuminoid milligrams alone will mislead you. A few hundred milligrams of a phospholipid complex isn't really a smaller dose than a gram of plain extract.

Upper level. There's no NHMRC upper limit. Safety has been tested well above retail amounts: a dose-escalation trial in 24 adults found single doses of up to 12 g were safe, and 8 g a day for three months was reported as well tolerated. Australia does set legal limits for children, in milligrams of curcumin a day by age, which you'll find word for word in the Australian status section below, along with a ban on use under two years of age.

Worth knowing. Read the label for the delivery form before you read it for the milligrams. That one habit will help your decision more than any dose figure. Absorption also differs between men and women: in the micellar comparison, women absorbed much more curcuminoid than men from the same dose, which no label accounts for. What you need depends on your age, diet and health, so talk to one of our naturopaths.

Food first, where the diet allows it.

• Ground turmeric, the dried spice: curcuminoids are 2–9% by weight, so a 3 g teaspoon supplies roughly 60–270 mg of curcuminoids, of which about three-quarters is curcumin
• Curry powders and masala blends: turmeric is usually only part of the blend, so the curcuminoid contribution per serve is a fraction of a teaspoon of pure spice
• The practical limit of food as a source: reaching even a few hundred milligrams of curcumin from food means eating several grams of spice a day, which is why supplements exist as a separate category

If any of these sound like you, talk to one of our naturopaths or your doctor before you start.

• Children under 2. It's not allowed (permitted ingredients list, item 1650).
• Children and teenagers aged 2–17. The maximum daily curcumin is set by age band, and use under 18 hasn't been established (EMA/HMPC).
• You're pregnant or breastfeeding. It's not recommended, as safety hasn't been established (EMA/HMPC).
• You have a blocked bile duct, cholangitis, gallstones or other bile duct disease. It's advised against, as it may stimulate bile flow.
• You have liver disease. It's advised against. Rare liver injury has been documented, and Australian oral medicines must carry a liver warning.
• You notice yellow skin or eyes (jaundice), dark urine, tiredness, nausea, loss of appetite, tummy pain or itching. Stop and see a doctor.
• You take blood thinners or antiplatelet medicines. Curcumin blocks platelet clumping in the lab, and lab work and a case report suggest a higher bleeding risk.
• You have surgery or dental work coming up. Because of the bleeding risk, raise it with your surgeon or dentist.
• You take medicines cleared by the CYP3A4, CYP1A2 or CYP2D6 enzymes. Curcumin blocks these enzymes, and effects on CYP2A6 and CYP2C9 have also been reported.
• You take medicines carried by P-glycoprotein, including celiprolol, midazolam and verapamil. Curcumin reduces P-glycoprotein in the gut.
• You're having chemotherapy, or take tamoxifen or tacrolimus. Interactions have been reported, including acute kidney damage after tacrolimus pretreatment, so get specialist advice.
• You or your family have a history of kidney stones. Curcumin contains oxalate, and specialist advice is to see a doctor first.
• You're low in iron or taking iron. Iron-deficiency anaemia has been reported in case reports.
• You have reflux, nausea or loose stools. Diarrhoea, headache, rash and yellow stools have been reported, and nausea is more common with micellar forms.
• You're taking an enhanced-absorption or high-strength product. More curcumin in your blood strengthens every interaction above.
• You're allergic to curcumin, Curcuma species or any ingredient in the product.
• You're buying from overseas websites. Those products aren't TGA-regulated for quality and safety, and don't follow Australian limits for children.
• If you take prescription medicines, check with your doctor, pharmacist or our naturopaths before you start.