How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Curcumin
The active ingredient in turmeric, studied mainly in fatty liver disease, diabetes and muscle soreness.
Benefits
- Reduces muscle soreness and creatine kinase after exercise (review of 11 studies), with intakes of 150 to 1,500 mg per day before, during and after exercise
- In non-alcoholic fatty liver disease, lowers liver enzymes, cholesterol, fasting blood sugar and waist circumference (meta-analysis of 9 trials)
- In overweight type 2 diabetics, 1,500 mg per day for 10 weeks reduced weight, waist circumference and fasting blood sugar
- In ulcerative colitis, 1,500 mg per day for 8 weeks, in addition to treatment, improved disease activity
Precautions
Caution in case of gallstones, anticoagulant treatment, or before surgery.
Recommended dosage
Most often 1,500 mg per day, for example in three doses of 500 mg; from 80 mg to 3 g depending on the form.
How to take it
- Tested doses: from 80 mg to 3 g per day depending on the form, most often 1,500 mg per day, for example in three doses of 500 mg.
- The form changes the dose: trials use different forms (Meriva®, Longvida®, nano-curcumin at 80 mg per day), and their doses are not comparable to each other.
- For muscle soreness: 150 to 1,500 mg per day, taken before, during and after exercise, according to the review of 11 studies.
- How long: trials on blood sugar, liver or inflammation last 8 to 12 weeks, sometimes 6 months.
Did you know?
For patients with non-alcoholic fatty liver disease (NAFLD), curcumin has not been shown to be more effective than weight loss alone in improving most cardiovascular risk factors.
What the studies say
This systematic review and meta-analysis examined the effects of curcumin supplementation on liver function, metabolic profile, and body composition in patients with non-alcoholic fatty liver disease (NAFLD). The results of 9 randomized clinical trials showed a significant reduction in liver enzymes (ALT, AST), total cholesterol, LDL, fasting blood glucose, HOMA-IR, serum insulin, and waist circumference. This suggests that curcumin supplementation has a favorable effect on metabolic and anthropometric markers in patients with NAFLD.
Jalali M, Mahmoodi M, Mosallanezhad Z, Jalali R, Imanieh MH, Moosavian SP. — Complementary therapies in medicine (2020) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more