Curcumin (bioavailable form)

Tier 2 — promising · Inflammation · OA · Metabolic

A powerful natural anti-inflammatory that helps with joint pain and metabolic health. A 2025 analysis of 17 trials found all bioavailable turmeric forms significantly reduce knee arthritis pain. A 2024 review of 103 trials confirms it lowers inflammation markers and blood sugar. Must use a bioavailable form. Caution: mild anticoagulant effect — avoid at high doses if on warfarin or chemotherapy.

Dose: 250–500 mg/day curcuminoids (phytosome, liposomal, or + piperine only); plain turmeric has negligible absorption