Turmeric (curcumin)
Most-studied dietary polyphenol for knee osteoarthritis pain: meta-analysis non-inferiority to NSAIDs at standardised doses.
Why
Curcumin is the principal yellow polyphenol in turmeric (Curcuma longa). Meta-analyses of standardised curcumin extracts in knee osteoarthritis report pain and function improvements comparable to ibuprofen and diclofenac, with fewer GI side effects. Native curcumin is poorly bioavailable; almost all positive trials use bioavailability-enhanced forms (phospholipid complex, piperine, nanoparticle, or BCM-95).
How it works
Inhibits NF-κB and COX-2 transcription, modulates inflammatory cytokines (TNF-α, IL-6), and inhibits MMPs implicated in cartilage degradation.
Expected onset · Pain and function effects emerge over 4–8 weeks of daily use
How to take
Dosage
Bioavailability-enhanced curcumin: 500 mg twice daily (e.g. BCM-95, Meriva, Theracurmin). Plain curcumin powder is poorly absorbed at any practical dose.
Timing
With meals containing fat to aid absorption
On the label
Look for a bioavailability-enhanced form: Meriva (phospholipid), BCM-95, Theracurmin, or 'curcumin + piperine 95%'. Plain turmeric powder for a culinary dose is fine for food, less so for therapeutic intent.
Ideal for
Adults with mild-to-moderate knee OA pain looking for an NSAID alternative; people with chronic low-grade inflammatory complaints.
Safety
Evidence
Daily 2016 J Med Food meta-analysis (8 RCTs, n=606): standardised curcumin extracts significantly reduced arthritis pain vs placebo and were non-inferior to ibuprofen and diclofenac. Kuptniratsaikul 2014 Clin Interv Aging RCT (n=367): Curcuma domestica 1,500 mg/day was non-inferior to ibuprofen 1,200 mg/day for WOMAC pain over 4 weeks. Effect requires a bioavailability-enhanced form.
Where to get it
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