How much curcumin should you take per day?
There is no fixed 'correct dose' of curcumin: for joint pain, less than 1000 mg per day works just as well as more, but for other uses this varies. Always combine curcumin with piperine or another formulation with better absorption, otherwise barely anything is demonstrably present in your blood.
Curcumin is poorly absorbed into the bloodstream. When you take 2 grams without anything added, blood levels are barely measurable. Curcumin is broken down so quickly in the gut and liver that very little of it reaches the bloodstream.
The most studied way to get around this is to add 20 mg of piperine, a compound from black pepper. In one human study, this increased absorption by 2000%. That sounds impressive, but because the starting point was so low, the absolute blood levels remain modest even then. Other formulations such as liposomes and nanoparticles also increase absorption measurably, but whether this translates into better health effects in practice has not yet been sufficiently studied.
For a localised effect in the gut, 3.6 grams per day appears to be a dose at which curcumin demonstrably reaches intestinal tissue. Distribution to the liver or other organs was negligible at that dose. Doses of up to 12 grams per day have been tolerated without serious side effects in safety studies, but high doses do not produce better absorption.
For knee pain in osteoarthritis, a low dose (less than 1000 mg per day) turns out to work just as well as a higher dose. Similarly, for muscle pain after intense exercise, the relationship between dose and effect is not straightforward: taking more does not automatically help more. A review of more than 200 clinical studies suggests that curcumin may be effective in various chronic conditions, even without optimal absorption into the bloodstream. However, that source was written by authors who hold a strongly positive view of curcumin, which increases the risk of a one-sided picture.
There is no universal 'correct dose' that applies to all uses. What the studies do show: ideally combine curcumin with piperine or choose a formulation with improved absorption, and for complaints such as joint pain, a dose above 1000 mg per day does not appear to offer any additional benefit over a lower dose. Always discuss use during illness or when taking medication with your doctor.
This answer is based on multiple human studies, including safety studies with high doses, studies in cancer patients, and summarised results from ten and eleven randomised studies respectively on muscle pain and osteoarthritis pain. The studies on absorption are fairly small and older. The review of more than 200 clinical studies is by authors with a strongly positive stance towards curcumin, which increases the risk of a one-sided picture. No strong, unambiguous evidence exists on the ideal dose for healthy individuals.
Is curcumin well absorbed by your body?
Ordinary curcumin without any addition is barely absorbed by the body; choose a product with piperine (black pepper extract) or a specialised formulation to notice any effect.
How much berberine do you need per day?
For blood sugar regulation in type 2 diabetes, 500 mg three times daily (1500 mg per day) for at least 8 to 12 weeks is the best-supported schedule; for cholesterol, 500 mg twice daily is the starting point. If you have a condition or use medication, always discuss this with your doctor.
How much CoQ10 do you need per day?
There is no established daily dose of CoQ10 for healthy people. The form on the label determines how much your body absorbs: a soft-gel capsule works considerably better than a standard tablet.
How much ashwagandha do you need per day?
For stress and sleep, 300 to 500 mg per day for at least 8 to 12 weeks appears to be a meaningful amount; up to 600 mg per day has been found safe over 8 weeks. Consult a doctor if you take medication, have a thyroid condition, or experience signs of liver damage.
How much magnesium glycinate can you safely take per day?
In Europe the limit is 250 mg of elemental magnesium per day from supplements (350 mg in the United States), although more recent research suggests that higher doses do not cause diarrhoea in most people. How much magnesium glycinate specifically can be taken safely has not been well studied, so stick to the European limit and check your label.
Is rapamycin found in food, or can you get it naturally through your diet?
Rapamycin is not present in food and cannot be obtained naturally through eating. If you want to learn more about it in the context of health or ageing, discuss it with your doctor.