Curcumin is the primary bioactive polyphenol in turmeric, known for its potent anti-inflammatory and antioxidant properties. Its main mechanism involves inhibiting NF-κB, a key signaling pathway that controls the expression of pro-inflammatory genes. By mitigating chronic, low-grade inflammation ('inflammaging'), curcumin is thought to combat a central driver of many age-related diseases.
Verdict
A well-tolerated supplement for managing inflammation, but bioavailability is a key challenge.
HEALTHSPAN IMPACT
Moderate
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$15 - $40
Protocol
- Take 500-1000 mg of a high-bioavailability curcumin formulation once or twice daily with food.
Flags
- Poor bioavailability requires enhanced formulations (e.g., with piperine or lipids) for efficacy.
- May interact with anticoagulant and antiplatelet drugs, increasing bleeding risk.
- High doses can cause gastrointestinal distress, such as nausea or diarrhea.
- May interfere with iron absorption.