Turmeric is a yellow spice; curcumin is its main active compound. Supplements are mostly concentrated curcumin extracts.
Calculator Official intake Study doses Best form Safety Sources
This is not an essential nutrient, so there is no official daily intake. Only study doses are shown.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
1,500 mg a day
A meta-analysis of 15 trials (1,621 people) found turmeric extract and curcumin reduced pain and stiffness and improved function against placebo, with similar results to anti-inflammatory painkillers and fewer side effects. One trial used 500 mg curcumin three times a day for 28 days.
No best form
Why: Trials used standardised curcumin extracts. Combining curcumin with piperine raises absorption, but highly absorbable products have been linked to liver injury.
Turmeric spice in curries, with much less curcumin than extracts.
Ask your doctor if you take blood thinners. Black pepper extract (piperine) is often added to raise absorption.
Liver damage has been reported with highly absorbable curcumin products. Stop and see a doctor if you notice dark urine or yellow skin.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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