Nootropic profile
Turmeric (Curcumin)
A bright yellow spice derived from the Curcuma longa plant, turmeric contains curcumin as its primary active compound. Valued for its potent anti-inflammatory and antioxidant properties, curcumin shows promise in supporting cognitive function, memory, and mood.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Turmeric (Curcumin)?
Turmeric is a golden-yellow spice commonly used in South Asian cuisine and traditional Ayurvedic medicine for thousands of years.
What it does for you
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How to take it
- General Cognitive Support: 400–800 mg of curcumin extract daily (standardised to 95% curcuminoids), typically divided into 2 doses.
- Enhanced Bioavailability Formulations: Longvida: 400 mg once daily; Meriva: 200–500 mg twice daily; BCM-95: 500 mg twice daily.
- With Piperine Enhancement: 1–2 g of curcumin combined with 20 mg of piperine (black pepper extract) can increase bioavailability by up to 2000%.
- Maximum Studied Doses: Clinical trials have safely used up to 8 g of curcumin daily for up to 2 months.
Watch out for
- Common Mild Side Effects: Digestive upset, nausea, diarrhoea, acid reflux, or constipation, particularly at higher doses.
- Blood Thinning: Curcumin possesses antiplatelet and anticoagulant properties. Those taking warfarin, aspirin, or other blood thinners should consult a...
- Blood Sugar Interactions: May lower blood glucose levels. Diabetics taking medications should monitor blood sugar closely.
- Pregnancy and Breastfeeding: Culinary amounts are safe, but medicinal doses may stimulate the uterus. High-dose supplementation is not recommended during...
- Gallbladder Conditions: May worsen gallbladder problems or stimulate bile production. Those with gallstones should avoid supplementation.
The science, if you're curious.
- Curcumin powerfully inhibits pro-inflammatory pathways including NF-κB and COX-2 enzymes, reducing chronic neuroinflammation that contributes to cognitive...
- Acts as a potent free radical scavenger whilst simultaneously upregulating the body's own antioxidant enzymes, protecting neurons from oxidative stress.
- Promotes synaptic plasticity by increasing dendritic spine density and upregulating BDNF and PSD95, strengthening neural connectivity.
- Influences multiple neurotransmitter systems by increasing acetylcholine availability, enhancing nitric oxide signalling, and regulating dopamine and serotonin.
Where to find it
- Dietary Sources: Fresh turmeric root, dried turmeric powder, turmeric tea. Culinary turmeric provides only 2–6% curcumin by weight.
- Standard Curcumin Extracts: Supplements standardised to 95% curcuminoids, often combined with piperine (BioPerine) to enhance absorption.
- Longvida: Solid lipid curcumin formulation optimised for brain health, proven to cross the blood-brain barrier with up to 100x higher bioavailability.
- Meriva: Phytosome technology combining curcumin with phosphatidylcholine, offering 29x higher absorption than standard curcumin.
- BCM-95 (Curcugreen): Combines 86% curcuminoids with turmeric essential oils for 6.9–9x higher bioavailability.
- CurQfen: Combines curcumin with fenugreek fibre for sustained release and enhanced bioavailability.
The research
Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial
Small GW, Siddarth P, Li Z, Miller KJ, Ercoli L, Emerson ND, Martinez J, Wong KP, Liu J, Merrill DA, Chen ST, Henning SM, Satyamurthy N, Huang SC, Heber D, Barrio JR - American Journal of Geriatric Psychiatry
Curcumin supplementation improved memory by 28% and reduced brain amyloid and tau accumulation over 18 months.
Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study
Lopresti AL, Maes M, Maker GL, Hood SD, Drummond PD - Journal of Affective Disorders
Curcumin (1000mg daily) significantly reduced depressive symptoms from week 4, particularly in atypical depression.
Frequently asked
A bright yellow spice derived from the Curcuma longa plant, turmeric contains curcumin as its primary active compound. Valued for its potent anti-inflammatory and antioxidant properties, curcumin shows promise in supporting cognitive function, memory, and mood.
The main benefits people report from Turmeric (Curcumin) are: Cognitive Enhancement, Focus, Longevity, Memory, Mood, Stress Relief.
General Cognitive Support: 400–800 mg of curcumin extract daily (standardised to 95% curcuminoids), typically divided into 2 doses.Enhanced Bioavailability Formulations: Longvida: 400 mg once daily; Meriva: 200–500 mg twice daily; BCM-95: 500 mg twice daily.With Piperine Enhancement: 1–2 g of curcum...
Common Mild Side Effects: Digestive upset, nausea, diarrhoea, acid reflux, or constipation, particularly at higher doses.Blood Thinning: Curcumin possesses antiplatelet and anticoagulant properties. Those taking warfarin, aspirin, or other blood thinners should consult a...Blood Sugar Interactions:...
Curcumin powerfully inhibits pro-inflammatory pathways including NF-κB and COX-2 enzymes, reducing chronic neuroinflammation that contributes to cognitive...Acts as a potent free radical scavenger whilst simultaneously upregulating the body's own antioxidant enzymes, protecting neurons from oxi...
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