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Turmeric and Curcumin Supplements and Spices Reviewed by


Curcumin (the key active ingredient in turmeric) is fat-soluble, so if you take regular curcumin with just water, you will absorb very little. It is best to take curcumin with a fatty meal.

This also means that you'll absorb little curcumin if adding turmeric or curcumin to tea or to a fruit or vegetable smoothy containing little fat. Adding whole or reduced-fat milk or yogurt, or vegetable/seed oils, will provide fats that can enhance curcumin absorption.

In addition, curcumin has a short-half life, i.e., it does not stay long in the body. As a result, to keep levels up, it is best to take curcumin twice daily. This is discussed in the Best Way to Take Curcumin and Turmeric section of the Curcumin and Turmeric Supplements and Spices Review.

Formulated curcumin products such NovaSol, CurcuWIN, Meriva, Theracurmin, and products that contain Bioperine (black pepper extract) can increase the half-life and bioavailability of curcumin (see how these compare in the Absorption and Bioavailability section of the Curcumin and Turmeric Supplements Review.)

Be aware that supplements don't always provide what they claim on their labels, so be sure to check our tests of curcumin and turmeric supplements and see our Top Picks based on quality and value.

If you cook with turmeric, be sure to see our tips on how to improve absorption of curcumin from turmeric spice.

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July 24, 2019

For what it's worth, here's how I take curcumin powder (the concentrate from Turmeric), which I buy in bulk. To the store of powder, I added powdered piperine, which I also bought in bulk, about 20 grams of piperine to 3kg of curcumin. One tablespoon of this mixture is about 8 grams, and I put 8 tablespoons into a quart size blender, along with two tablespoons of granular lecithin, a couple tablespoons of olive oil, two bananas, a half cup of Kefir, honey to taste, and enough milk to make it liquid. Also two tablespoons of Cacao or Macca powder. I also add a tablespoon of powdered Lactobacillus Casei, which may be beneficial for multiple myeloma because it up-regulates Interleukin 10. The lecithin forms an emulsion with the fat and water, and I've read of some possible advantage that phosphatydle cholne in the lecithin helps absorption and assimilation of curcumin, although to my knowledge this has not been proven. I drink that concoction over an 8 day period, thus consuming 8 grams curcumin a day. From my reading, there's nothing here that should cause problematic symptoms for most normal people, and that's true for me. I also consume more than normal amounts of blueberry, black current, pomegranate and other berry fruits, because I've read that such quantities of curcumin plus bluberry extract and fish oil help ward off Alzheimer's disease. I also eat a very nutritious diet, full of fruits, vegetables, beans, spices in the form of highly concentrated teas, and highly concentrated alcohol infusions of leafy spices such as sage, rosemary, oregano, mint, etc., in a very concentrated "medicinal" shot.

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