Curcumin

Research summary

• A GRADE-assessed dose-response meta-analysis found curcumin supplementation reduces inflammatory and oxidative stress markers, an effect replicated across specific populations including people with chronic inflammatory diseases, metabolic syndrome, non-alcoholic fatty liver disease, and chronic kidney disease.
• For osteoarthritis, a meta-analysis of meta-analyses found curcumin meaningfully relieves pain, and a separate trial found it reduces exercise-induced muscle soreness and improves joint flexibility.
• For depression, three independent meta-analyses of randomized trials converge on a modest but real antidepressant effect as an adjunct treatment, with a related meta-analysis also finding modest cognitive benefit.
• A recurring caveat across this literature is curcumin's poor natural bioavailability, meaning trial formulations (often enhanced with piperine or specialized delivery systems) may not reflect what a standard supplement provides — a detail worth keeping in mind when interpreting these otherwise consistent findings.