Curcumin
Turmeric's active compound. On its own, almost none of it reaches your bloodstream.
Curcumin is the primary active compound in turmeric root, studied for its anti-inflammatory and antioxidant effects, but the story with curcumin is almost entirely about bioavailability. Plain turmeric powder and standard 95% curcuminoid extracts are both very poorly absorbed on their own, so much so that the effective dose from food alone is negligible. Adding piperine (black pepper extract) meaningfully boosts absorption, and phytosome formulations such as Meriva or Theracurmin go further still, wrapping curcumin in a delivery system designed specifically to get more of it into circulation. The form on the label matters more here than for almost any other supplement.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 500 mg | 2000 mg | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| curcumin with piperine (BioPerine) | Higher | With food | Either | Likely |
| Meriva curcumin phytosome | Higher | With food | Either | Likely |
| Theracurmin | Higher | With food | Either | Likely |
| curcumin extract (95% curcuminoids) | Lower | With food | Either | Possible |
| turmeric root powder | Lower | With food | Either | Possible |
Stack Almanac tracks which curcumin form you're taking, since a phytosome or piperine-enhanced product and a plain turmeric extract are not comparable at the same milligram dose.
Track your Curcumin in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.