Curcumin – what is it and how does it work?

Curcumin is the active substance in turmeric and one of the most studied plant-based substances in modern health research. But what is curcumin really, how does it work in the body, and what distinguishes different forms of extract?

Here, we cover the basics.

What is curcumin?

Curcumin is a polyphenol extracted from turmeric (Curcuma longa), a plant that has been used for millennia in Ayurvedic and Chinese medicine. It is curcumin that gives turmeric its characteristic yellow color.

In turmeric powder, curcumin makes up about 2–5% of the weight. In dietary supplements, concentrated extracts are used to provide higher doses than are possible through diet.

How does curcumin work in the body?

Curcumin is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress at the cellular level. It also affects several biological signaling pathways linked to inflammation.

The major problem with curcumin is its low bioavailability – the body has difficulty absorbing regular curcumin from the gastrointestinal tract. It breaks down quickly and rarely reaches the bloodstream in sufficient quantities. That is why the form of the extract matters so much.

What does the research say?

Curcumin is one of the most well-documented plant-based substances, with thousands of published studies. Research has primarily investigated:

• Inflammation – curcumin affects several pro-inflammatory signaling pathways and has been studied in both acute and chronic inflammation
• Oxidative stress – as an antioxidant, curcumin neutralizes free radicals and can support the body's own antioxidant defense
• Joint health – studies have investigated the effects of curcumin on joint issues and mobility
• Recovery after exercise – some research suggests that curcumin may reduce exercise-induced inflammation and muscle damage

It is important to note that curcumin has no EU-approved health claims. The research is promising, but many studies are conducted on highly concentrated extracts with improved bioavailability – not regular turmeric powder.

Different forms of curcumin – what is the difference?

Since regular curcumin is poorly absorbed, the industry has developed several methods to improve bioavailability:

Curcumin + piperine (BioPerine®)

Piperine, the active substance in black pepper, can increase the absorption of curcumin by up to 2,000% according to some studies. This is the most common method and is used in many standard supplements.

Liposomal curcumin

Curcumin encapsulated in liposomes (fat bubbles) improves transport through the intestinal wall and significantly increases bioavailability.

Tetrahydrocurcumin (THC)

Tetrahydrocurcumin is a metabolite of curcumin – that is, the form the body converts curcumin into after absorption. By supplying THC directly, you skip the conversion step. THC is more chemically stable and is considered a more powerful antioxidant than regular curcumin. CurcuPrime® is a patented THC extract.

Who is curcumin suitable for?

Curcumin is used by many different people:

• Active individuals and athletes who want to support recovery and reduce exercise-induced inflammation
• People with joint or muscle issues seeking natural support
• Health-conscious individuals who want to strengthen the body's antioxidant defense
• Anyone wanting to supplement their diet with a well-documented plant-based substance

Consult a doctor if you take blood-thinning medication or have gallbladder problems, as curcumin can affect these conditions.

Dosage

Dosage varies depending on the extract form and bioavailability. In studies on standardized extracts with piperine, doses of 500–1,500 mg of curcuminoids per day have been used. For high-bioavailability forms like THC, lower doses can provide a comparable effect.

Always follow the product's recommended dosage and do not exceed the recommended daily intake.

What should you look for when choosing a curcumin supplement?

• Extract form – regular curcumin, piperine combination, liposomal, or THC?
• Standardization – what percentage of curcuminoids does the extract contain?
• Dose per daily serving – always compare per daily serving, not per capsule
• Transparency – clear declaration of quantities and extract names

Summary

Curcumin is a well-documented plant-based substance with antioxidant and anti-inflammatory properties. The main problem with regular curcumin is its low bioavailability – which is why the extract form plays a major role when choosing a supplement.

Tetrahydrocurcumin (THC), such as CurcuPrime®, is one of the most bioavailable forms and is used in Skytrition's CurcuUP for optimal effect.