Curcumin — why bioavailability is the only number that matters
Curcumin is the bright-orange polyphenol in turmeric responsible for its anti-inflammatory effect. Plain turmeric is famously badly absorbed — ~1%. Modern formulations with piperine, lipid carriers or phytosome technology raise absorption 7–20×. The validated daily dose, in a bioavailable form, is 500–1,000 mg curcuminoids.
Why the carrier is everything
Curcumin alone is hydrophobic, poorly soluble and rapidly metabolised. The clinical effect — joint, mood, cardiometabolic — depends on the carrier. Established forms: BCM-95 (curcumin + turmeric essential oil), Meriva (phytosome), Theracurmin (sub-micron) and C3 Complex + BioPerine (Sabinsa's piperine-paired curcuminoid extract). Vivid uses Sabinsa C3 + BioPerine.
What it's been studied for
Major systematic reviews support curcumin at 500–1,000 mg/day for joint pain (osteoarthritis), mood (depressive symptoms), metabolic markers (CRP, fasting glucose) and post-exercise inflammation (Hewlings & Kalman, 2017).
Curcumin FAQ
Why isn't 'turmeric latte' a real dose?
A teaspoon of turmeric is ~200 mg curcuminoids — and 1% of that is bioavailable. The clinically effective dose is 500 mg+ of curcuminoids in a bioavailability-enhanced form.
Will it interact with blood thinners?
Curcumin has mild antiplatelet effects. Speak to your doctor if on warfarin/clopidogrel or before surgery.
Does it stain teeth?
Less so in capsule form than turmeric latte form. Capsules bypass the mouth entirely.
Vegan?
Yes.
Safe in pregnancy?
Use of curcumin supplementation in pregnancy is not advised; dietary turmeric in food is fine.