Longevity Molecules: Curcumin (Part 3)

Supplements

Enjoy today’s complimentary’s Longevity ToolKit! Remember to read the intro to Curcumin and Dietary Recommendations for it.

• Supplemental Regimen

  • Dosage:

    • Most clinical studies support curcumin supplement dosage between 1-2 grams/day

    • Within these studies, curcumin is administered in 500 mg capsules, multiple times throughout the day

    • A few supplements have special formulations and delivery vehicles (phytosomes) to overcome the bioavailability barrier of curcumin supplementation

  • Increasing bioavailability

    • Some supplements have the same bioavailability issues as getting curcumin through a diet

    • Consider supplementing each 500 mg dose of curcumin supplement with 5-10 mg of piperine supplement

  • Brands

    • Remember, supplement claims are not strictly regulated by the US Food and Drug Administration (FDA). For this reason, it is important to engage with supplements backed by preclinical and clinical data and the proper quality control certifications

      • Some supplements we recommend include Meriva (200-500 mg / 2x daily)and BCM-95 (500 mg / 2x daily)

  • Regimen

    • The physiological effects of curcumin operate on several different timescales depending on what you are observing

      • Curcumin starts to work almost immediately as part of a longevity preventative regimen and for providing temporary pain relief

      • Curcumin takes 2-3 months to exert benefits on metabolic health (i.e. lowering cholesterol and sugar), chronic inflammation, osteoarthritis 

    • Take curcumin supplement with a meal including healthy fats to increase absorption 

      • This will also prevent the potential for stomach irritation that you may experience by taking it on an empty stomach.

    • The best time to take a curcumin supplement depends on the individual context

      • Most people find success in taking curcumin supplements in the morning to start their day. Some preclinical data suggests that its absorption and activity are most pronounced in the morning

      • Some data suggests that taking a curcumin supplement at night (before bed) is best for people looking to reduce inflammation caused by the day’s activities

      • Keep in mind, that curcumin can be a powerful anti-inflammatory. Some activities (i.e exercise and wound healing) rely on the inflammatory response to drive benefits. So be mindful to take your curcumin supplements outside of these contexts.

  • Safety

    • Regarding potential adverse effects, doses of up to 8 grams of curcuminoids have not been associated with serious adverse effects in humans. However, long-term studies that are more comprehensive in their assessments are needed.

• Whether through diet or supplementation, you can take turmeric every day or nearly every day to promote health and wellness

As always, email geroscientist@mykigai.com if you have any questions or would like personalized advice on implementing any insights provided within the MYKIGAI Longevity Toolkits.

References:

https://examine.com/supplements/curcumin/

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694612/

https://www.sciencedirect.com/science/article/pii/S0753332220313123

https://pubmed.ncbi.nlm.nih.gov/30553144/

https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.202000977