What is turmeric for?

Its most studied use is joint pain: the meta-analysis of trials with turmeric extracts finds relief versus placebo in osteoarthritis, with short, small studies. It is promising evidence, not a proven alternative to medical treatment, and it cannot be claimed for any specific product.

Why does turmeric come with black pepper?

Because curcumin on its own is very poorly absorbed. Piperine from black pepper greatly increases its bioavailability, which is why almost all products include it. Phytosome or liposomal forms pursue the same goal another way. An extract with neither an enhancer nor an improved form delivers considerably less.

How much turmeric should you take?

Trials use around 1000 mg of curcuminoids a day split into two servings, with an absorption enhancer. What matters is that figure, not the milligrams of turmeric on the tub: powdered root contains only a small percentage of curcuminoids.

Is adding turmeric to food enough?

As a spice, go ahead; as a dose, it falls short. Ground root provides a small fraction of curcuminoids, and they are poorly absorbed without fat or piperine. The amounts in the studies require a concentrated extract.

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Turmeric · Moderate evidence

What turmeric is for and how it is absorbed

The short answer. Turmeric has a known problem: curcumin, its active compound, is very poorly absorbed. Hence the piperine from black pepper, which multiplies its bioavailability, and the enhanced forms brands sell. As for what it does, the most cited meta-analysis finds joint pain relief comparable to common anti-inflammatories in short, small trials: promising, not conclusive.

There are studies in favour, but few, with small samples or measuring markers instead of outcomes. No figure on this page is attributed to a specific product: the effect belongs to the ingredient and every number carries its source next to it.

01 What it does and how much

Each row is a measured effect, with the figure the study gives and the source number. Where the evidence gives no figure, the column says so instead of making up a percentage.

Effects of turmeric with their source
Effect	How much	Detail
Joint pain (knee osteoarthritis)	improves versus placebo	The meta-analysis pools trials with turmeric extracts and finds reduced pain. The studies are short with small samples, which lowers confidence. [1]
Trial dose	~1000 mg of curcuminoids a day	Split into two servings. It is not the same figure as "1000 mg of turmeric": an extract declares its curcuminoids, powdered root does not. [1]
Absorption with piperine	far higher	The classic study measured an enormous increase in curcumin bioavailability when piperine was added. That is why almost all products include it. [2]
Kitchen turmeric	provides little	Powdered root carries a small percentage of curcuminoids, and poorly absorbed ones at that. As a spice it is great; as a dose, it falls short. [2]

02 How to take it

Dose. 500 to 1000 mg of curcuminoids a day, in two servings.
When. With a meal containing fat, and with piperine or in an enhanced form.
How long before you notice it. Weeks in the joint pain trials.

Details that change the result

Compare curcuminoids per serving, not milligrams of turmeric. A 95 % extract and ground root are not in the same league.
Piperine, which is what makes the product work, also increases the absorption of some medicines: if you take long-term medication, ask.
With gallbladder problems or anticoagulants, check first.
Easing pain does not mean treating the cause: in osteoarthritis, strength exercise is still the most effective thing.

03 When it makes sense and when it does not

Worth it if

Mild or moderate joint pain, as support within a plan that includes exercise.
A preference for trying something with trials before moving to drugs, discussing it with your doctor.

Not worth it if

Expecting an acute painkiller-type effect.
Buying powdered root with no declared curcuminoids and no absorption enhancer.
With anticoagulants, bile problems or before surgery, without asking.

04 Sources

Every figure above comes from here. They are position stands from scientific societies, meta-analyses and peer-reviewed reviews: if a claim cannot hang from one of these lines, it is not on the page. References are cited in their original form.

Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717-729. Alrededor de 1000 mg/dia de curcuminoides en los ensayos incluidos. doi:10.1089/jmf.2016.3705
Shoba G et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-356. La piperina aumenta de forma muy marcada la biodisponibilidad de la curcumina. doi:10.1055/s-2006-957450

This is not medical advice. It is what some studies say about an ingredient, not a protocol for you. With an illness, medication or pregnancy involved, the decision belongs to a healthcare professional who knows you.

Questions about turmeric

Answered with the data on this page

What is turmeric for?: Its most studied use is joint pain: the meta-analysis of trials with turmeric extracts finds relief versus placebo in osteoarthritis, with short, small studies. It is promising evidence, not a proven alternative to medical treatment, and it cannot be claimed for any specific product.
Why does turmeric come with black pepper?: Because curcumin on its own is very poorly absorbed. Piperine from black pepper greatly increases its bioavailability, which is why almost all products include it. Phytosome or liposomal forms pursue the same goal another way. An extract with neither an enhancer nor an improved form delivers considerably less.
How much turmeric should you take?: Trials use around 1000 mg of curcuminoids a day split into two servings, with an absorption enhancer. What matters is that figure, not the milligrams of turmeric on the tub: powdered root contains only a small percentage of curcuminoids.
Is adding turmeric to food enough?: As a spice, go ahead; as a dose, it falls short. Ground root provides a small fraction of curcuminoids, and they are poorly absorbed without fat or piperine. The amounts in the studies require a concentrated extract.

And now, which to buy

Prices, kept apart from the evidence

This page explains what turmeric does and deliberately names no brand. The comparison is the other half: 114 products from 9 stores from €0.044 per capsule, sorted by price and by how verifiable their certification is.

See the turmeric comparison

Other guides

What each supplement does, with its sources