Love Indian cuisine? Then you’re likely familiar with turmeric, the golden spice known for its vibrant color and flavor. But did you know its star compound, curcumin, offers incredible health benefits? In this guide, we’ll dive into curcumin’s potential and how Meriva Curcumin’s advanced delivery system maximizes its absorption for enhanced wellness.
Table of Contents
What is curcumin and where does it come from?
Curcumin is a potent natural compound found in turmeric, a plant native to tropical regions like India and Southeast Asia. While turmeric and ginger look similar (they’re relatives in the Zingiberaceae family), turmeric’s vibrant golden-yellow color sets it apart.
The rhizomes (underground stems) of turmeric are harvested for both cooking and medicinal purposes. They’re used fresh or in powdered or paste forms for a longer shelf life. Even turmeric leaves can add a heavenly aroma to dishes, especially rice!
Turmeric has been a staple in Indian cuisine since the Vedic age (c. 1500 – c. 500 BCE). However, it wasn’t until 1815 that Harvard scientists Vogel and Pelletier identified curcumin as the “yellow coloring matter” in turmeric, naming it after turmeric’s scientific name, Curcuma longa. 1
What’s the difference between curcumin and curcuminoids?
Curcumin is part of a family of active compounds called curcuminoids. In addition to curcumin, curcuminoids include demethoxycurcumin and bisdemethoxycurcumin.
A turmeric rhizome has approximately 2.5 to 6% curcuminoid content, of which 77% is curcumin, 17% is demethoxycurcumin, and 3% is bisdemethoxycurcumin. 2
While turmeric has over 100 components,1 curcumin is the star behind its golden hue and medicinal properties. However, curcumin only makes up around 3.14% of turmeric powder by weight. So, in 100g of turmeric powder, you’d get just 3.14g of curcumin. 3
Despite its small percentage, curcumin’s powerful antioxidant, antibacterial, antiseptic, and anti-inflammatory effects are enough for turmeric to be recognized in Ayurvedic medicine. This spice is so potent it even earned a spot on our list of top anti-inflammatory foods!

Can I just eat turmeric to get all my curcumin?
Adding turmeric to your meals is a great, natural way to get curcumin—people have been doing it for thousands of years! But keep in mind, curcumin makes up only about 3% of turmeric powder by weight.
So, even if you load up on turmeric, you’d still get only a small amount of curcumin compared to what supplements offer. If you’re looking to fully tap into curcumin’s benefits, supplements are your best bet.
What is the best curcumin supplement out there?
With so many options out there, it’s easy to get overwhelmed—especially when most curcumin supplements use ‘ordinary’ or ‘unenhanced’ curcumin, which has low curcuminoid content and poor absorption. 4
That’s where our Meriva® Curcumin Phytosome stands out. Meriva is standardized to contain 18-22% total curcuminoids,5 offering 2-3 times the curcuminoid content of typical curcumin supplements!
Let’s quickly compare our Meriva Curcumin vs. turmeric powder vs. ordinary curcumin supplements. For ease of calculation of curcuminoid content, we will be using the following:
- Turmeric powder – rhizomes contain approximately 2.5% to 6% curcuminoids, but we will use 6% for this illustration
- Ordinary curcumin #1 – curcuminoid content is taken from their product label
- Ordinary curcumin #2 – curcuminoid content is taken from their product label
- Intelligent Labs Meriva Curcumin Phytosome 500mg – Meriva is standardized to contain 18% to 22% curcuminoids, we will use the average 20% for this illustration
Product | Turmeric Blend Per Capsule | Curcuminoid Content |
Turmeric powder | 100mg | 6mg (6%) |
Ordinary curcumin #1 | 500mg | 47.5mg (9.5%) |
Ordinary curcumin #2 | 665mg | 630mg (95%) |
Intelligent Labs Meriva Curcumin Phytosome | 500mg | 100mg (20%) |
Clearly, turmeric powder and ordinary curcumin #1 don’t hold a candle to ordinary curcumin #2 and Meriva. But here’s the catch—even with high curcuminoid content, ordinary curcumin #2 falls short because only a tiny fraction of it actually reaches your bloodstream (more on that in the next section).
On the other hand, our Meriva Curcumin delivers 100mg of curcuminoids with 2900% better absorption than ordinary curcumin.5 That means you’re getting more of the good stuff where it matters!
So, the winner? Meriva Curcumin Phytosome—it’s your best bet for maximizing curcumin’s benefits.

So, what is the big problem with ordinary curcumin supplements?
Curcumin may be turmeric’s star ingredient, but when taken as an oral supplement, its low bioavailability is a major issue. The problem? Ordinary curcumin is poorly absorbed by the body. 4 6
Here’s why: curcumin is fat-soluble, but your digestive system is mostly water. Because it doesn’t dissolve well, most of the curcumin you consume is simply excreted. 7 Even the small amount that does get absorbed is quickly metabolized, leading to minimal benefits. 4
In one study, 24 volunteers were given curcumin doses ranging from 500mg to 12,000mg. Shockingly, no curcumin was detected in their blood at doses up to 8,000mg! Only at 10,000mg and 12,000mg did two participants show low levels of curcumin. 8
So, even if a supplement boasts 95% curcuminoids, it doesn’t matter if your body can’t absorb it. Don’t waste money on ordinary curcumin supplements—they simply won’t give you the results you’re after.
What exactly is Meriva Curcumin, and is it really better absorbed than regular curcumin?
The short answer: Yes, Meriva Curcumin offers better bioavailability than ordinary curcumin. Here’s why:
Meriva® is a natural, food-grade curcumin delivery system developed by Indena, a biotech company in Milan, Italy. Using patented phytosome technology, Meriva® binds curcuminoids to phosphatidylcholine, a substance naturally found in our cell membranes. Since the body easily recognizes phosphatidylcholine, it absorbs curcumin more effectively.
Still a bit confusing? Let’s break it down: Imagine Meriva as a delivery vehicle. Instead of metal, this car is made from the same material as our cell membranes, so the body “recognizes” it and lets it in. Once inside, the curcumin is released and put to good use.
This system is so efficient that studies show Meriva Curcumin is absorbed 29 times better than ordinary curcumin. 6 Thanks to this advanced delivery method, Meriva users can finally experience the full benefits of curcumin without the bioavailability issues that plague other supplements.
Why take Meriva Curcumin as a dietary supplement? What are the benefits?
Curcumin is one of the most popular supplements for good reason—it packs some serious benefits! According to a ConsumerLab survey of nearly 10,000 supplement users, curcumin/turmeric ranked as the 7th (out of 169) most popular supplement in 2019. Over a third of respondents had purchased a curcumin supplement in the past year, highlighting the widespread recognition of its health benefits. 9
Here’s why Meriva Curcumin should be on your radar:
Benefit #1: Fights chronic inflammation
Meriva’s anti-inflammatory power is well-documented, especially for conditions like osteoarthritis. In a study published in Panminerva Medica, 50 patients taking 1000 mg of Meriva daily for three months saw remarkable results:10
- Their overall osteoarthritis symptoms improved by 58%, with significant reductions in pain and stiffness.
- Their walking distance increased by a whopping 336%—from 76m to 332m.
- C-reactive protein (CRP), a marker of inflammation, dropped from 168 to just 11.3 mg/L.
The study also noted reductions in the need for painkillers, gastrointestinal issues, and overall healthcare costs.
A follow-up study involving 100 patients over 8 months confirmed these findings, showing that Meriva is a safe and effective long-term solution for managing osteoarthritis. 11
Benefit #2: It acts as an analgesic for pain relief
A systematic review published in Pain Medicine found that curcuminoids significantly reduced pain in 606 patients across 8 randomized trials, with no adverse effects reported. 12
Another study compared Meriva Curcumin to acetaminophen and nimesulide. The findings? A daily dose of 2000 mg of Meriva provided similar pain relief to 1000 mg of acetaminophen, but with better stomach tolerance. 13 Unlike some painkillers, Meriva offers relief without the risk of gastrointestinal discomfort.

Benefit #3: Curcumin delivers strong antioxidant benefits
Curcumin is known for its antioxidant properties, which help fight oxidative stress in the body.
A meta-analysis of 7 randomized controlled trials showed that curcumin supplementation increased the activity of crucial antioxidants like superoxide dismutase (SOD), catalase, and glutathione—especially when taken for over 6 weeks. 14
One study even found that taking just 500mg/day of curcumin not only increased antioxidant levels but also reduced cholesterol and triglycerides. 15
Benefit #4: It enhances mood and brain function
Curcumin’s mood-boosting effects are backed by research. A 2017 study involving 123 patients found that both 250mg and 500mg doses of curcumin significantly reduced symptoms of depression and anxiety over 12 weeks, with no major difference between the doses. 16
Additionally, a systematic review of 4 studies revealed that curcumin supplementation increases brain-derived neurotrophic factor (BDNF). BDNF is a key protein that supports brain health and could help prevent conditions like depression and Alzheimer’s. 17 18
Benefit #5: Helps with obesity, diabetes, and heart disease
Curcumin’s impact on heart health and metabolism is impressive.
A 6-month study of 240 type 2 diabetics found that curcumin improved their metabolic profiles, reducing insulin resistance, triglycerides, visceral fat, and waist circumference. It also lowered the risk of heart disease by reducing pulse wave velocity and increasing adiponectin levels, which are beneficial for cardiovascular health. Each patient was given 6 capsules daily, with each capsule containing 250mg of curcuminoids. 19
Benefit #6: Shows potential in cancer prevention and treatment
A review of 21 clinical trials from 2010-2020 highlights curcumin’s potential in cancer prevention and treatment. Sixteen trials confirmed its effectiveness against various cancers, while five focused on reducing chemotherapy and radiotherapy side effects. Despite curcumin’s low bioavailability, advanced formulations like Meriva® show promising results. 20
Benefit #7: May help with weight loss
Taking turmeric for weight loss has been popular for years, and recent research backs it up. A review of 50 studies confirmed that curcumin supplements can lead to small but significant reductions in body weight, BMI, and waist circumference, especially in those with obesity and diabetes. Bioavailability-enhanced curcumin, like Meriva, showed even better results, proving its effectiveness in weight management when paired with a healthy lifestyle. 21
Benefit #8: Curcumin may help slow skin aging
Turmeric’s antioxidant and anti-inflammatory properties can slow down skin aging by reducing low-grade inflammation, improving skin firmness, elasticity, and moisture retention. 22
Curcumin may also help lighten dark spots, fight acne-causing bacteria, and combat fungal infections. Curcumin has even shown promise in managing psoriasis by slowing skin cell growth and reducing inflammation. 23

How much turmeric or curcumin is safe to take each day?
The US FDA classifies curcumin as ‘generally recognized as safe’. 24 In a dose-escalation study, even doses as high as 12g/day were deemed safe, with only minor side effects reported that weren’t linked directly to curcumin. 8
Is Meriva Curcumin safe to take long-term?
Yes, Meriva Curcumin is safe for long-term use. Studies recommend up to 1-2g daily to manage various health conditions. An 8-month study confirmed that Meriva has very low oral toxicity, making it a reliable long-term supplement. 10
Any Meriva Curcumin side effects?
While curcumin is generally safe, some side effects can occur at high doses. In one study, 7 out of 24 subjects reported mild issues like headaches, rashes, yellow stool, and diarrhea. 8 Another study found that doses between 450mg and 3.6g caused occasional nausea and diarrhea. 25
Who should avoid taking curcumin?
If you’re allergic to turmeric, curcumin supplements might cause issues. Some people experience contact dermatitis from curcumin. 26 Pregnant or breastfeeding women should also consult their doctor before taking curcumin supplements.
When’s the best time to take turmeric?
It’s best to take turmeric supplements with food, especially fatty foods, to enhance absorption. This applies to Meriva Curcumin too since the phosphatidylcholine it contains is better absorbed with fats. Avoid taking turmeric on an empty stomach.
What’s the recommended Meriva Curcumin dosage for pain?
It really depends on the kind of pain you’re experiencing. For general pain, start with 500mg of Meriva Curcumin daily and increase to 1-2g if needed. For osteoarthritis, studies show 1g daily can significantly reduce pain, stiffness, and painkiller use while improving mobility. 10
Can curcumin cure arthritis such as gout?
Recent studies on mice show curcumin can lower uric acid levels with minimal toxicity, a promising sign for gout management. 27 28 However, more human clinical trials are needed before making definitive claims.
To learn more about the differences between gout and osteoarthritis, check out our detailed guide here.
Can turmeric cause diarrhea?
If you’re new to turmeric, it might cause temporary digestive issues like diarrhea. Curcumin supplements, however, are generally well-tolerated, with side effects usually occurring only at higher doses. 8, 9, 10
Does turmeric thin the blood?
Yes, curcumin acts as a natural blood thinner, which helps reduce the risk of blood clots, heart attacks, and strokes. 29
Final words
Turmeric’s health benefits aren’t just folklore—modern science backs many of its claims. With an advanced delivery system like Meriva, curcumin’s bioavailability is optimized, making it easier for you to reap the rewards. Experience the benefits yourself by adding our Meriva Curcumin Phytosome to your routine.
References:
- Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92752/ ↩︎
- Lee W-H, Loo C-Y, Bebawy M, et al. Curcumin and its derivatives: their application in neuropharmacology and neuroscience in the 21st century. Current neuropharmacology. 2013;11(4):338-78. ↩︎
- Tayyem, Reema F et al. “Curcumin content of turmeric and curry powders.” Nutrition and cancer vol. 55,2 (2006): 126-31. doi:10.1207/s15327914nc5502_2 ↩︎
- Anand, Preetha et al. “Bioavailability of curcumin: problems and promises.” Molecular pharmaceutics vol. 4,6 (2007): 807-18. doi:10.1021/mp700113r ↩︎
- Belcaro, G et al. “Product-evaluation registry of Meriva®, a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis.” Panminerva medica vol. 52,2 Suppl 1 (2010): 55-62. ↩︎
- Cuomo, John et al. “Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation.” Journal of natural products vol. 74,4 (2011): 664-9. doi:10.1021/np1007262 ↩︎
- Metzler, Manfred et al. “Curcumin uptake and metabolism.” BioFactors (Oxford, England) vol. 39,1 (2013): 14-20. doi:10.1002/biof.1042 ↩︎
- Lao, Christopher D et al. “Dose escalation of a curcuminoid formulation.” BMC complementary and alternative medicine vol. 6 10. 17 Mar. 2006, doi:10.1186/1472-6882-6-10 ↩︎
- “Most Popular Supplements according to ConsumerLab Survey.” ConsumerLab.com, www.consumerlab.com/news/most-popular-supplements-from-survey/02-29-2020/. ↩︎
- Belcaro, G et al. “Product-evaluation registry of Meriva®, a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis.” Panminerva medica vol. 52,2 Suppl 1 (2010): 55-62 ↩︎
- Belcaro, Gianni et al. “Efficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients.” Alternative medicine review : a journal of clinical therapeutic vol. 15,4 (2010): 337-44. ↩︎
- Sahebkar, Amirhossein, and Yves Henrotin. “Analgesic Efficacy and Safety of Curcuminoids in Clinical Practice: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Pain medicine (Malden, Mass.) vol. 17,6 (2016): 1192-202. doi:10.1093/pm/pnv024 ↩︎
- Di Pierro, Francesco et al. “Comparative evaluation of the pain-relieving properties of a lecithinized formulation of curcumin (Meriva(®)), nimesulide, and acetaminophen.” Journal of pain research vol. 6 (2013): 201-5. doi:10.2147/JPR.S42184 ↩︎
- Sahebkar A., Serbanc M.C., Ursoniuc S., Banach M. Effect of curcuminoids on oxidative stress: A systematic review and meta-analysis of randomized controlled trials. J. Funct. Foods. 2015;18:898–909. doi: 10.1016/j.jff.2015.01.005. ↩︎
- Pungcharoenkul, Kanit, and Phensri Thongnopnua. “Effect of different curcuminoid supplement dosages on total in vivo antioxidant capacity and cholesterol levels of healthy human subjects.” Phytotherapy research : PTR vol. 25,11 (2011): 1721-6. doi:10.1002/ptr.3608 ↩︎
- Lopresti, Adrian L, and Peter D Drummond. “Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomised, double-blind, placebo-controlled study.” Journal of affective disorders vol. 207 (2017): 188-196. doi:10.1016/j.jad.2016.09.047 ↩︎
- Sarraf, Payam et al. “Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials.” Nutrition research (New York, N.Y.) vol. 69 (2019): 1-8. doi:10.1016/j.nutres.2019.05.001 ↩︎
- Ng, Ted Kheng Siang et al. “Decreased Serum Brain-Derived Neurotrophic Factor (BDNF) Levels in Patients with Alzheimer’s Disease (AD): A Systematic Review and Meta-Analysis.” International journal of molecular sciences vol. 20,2 257. 10 Jan. 2019, doi:10.3390/ijms20020257 ↩︎
- Chuengsamarn, Somlak et al. “Reduction of atherogenic risk in patients with type 2 diabetes by curcuminoid extract: a randomized controlled trial.” The Journal of nutritional biochemistry vol. 25,2 (2014): 144-50. doi:10.1016/j.jnutbio.2013.09.013 ↩︎
- Karaboga Arslan, Ayse Kubra, et al. “The Golden Spice Curcumin in Cancer: A Perspective on Finalized Clinical Trials during the Last 10 Years.” Journal of Cancer Research and Therapeutics, vol. 18, no. 1, 1 Jan. 2022, pp. 19–26, https://doi.org/10.4103/jcrt.JCRT_1017_20. ↩︎
- Chanita Unhapipatpong, et al. “The Effect of Curcumin Supplementation on Weight Loss and Anthropometric Indices: An Umbrella Review and Updated Meta-Analyses of Randomized Controlled Trials.” The American Journal of Clinical Nutrition, vol. 117, no. 5, 1 May 2023, pp. 1005–1016, https://doi.org/10.1016/j.ajcnut.2023.03.006. ↩︎
- Asada, Kazuki et al. “Effects of hot water extract of Curcuma longa on human epidermal keratinocytes in vitro and skin conditions in healthy participants: A randomized, double-blind, placebo-controlled trial.” Journal of cosmetic dermatology vol. 18,6 (2019): 1866-1874. doi:10.1111/jocd.12890 ↩︎
- Kumar, Bhumika, et al. Emerging Therapeutic Potential of Curcumin in the Management of Dermatological Diseases: An Extensive Review of Drug and Pharmacological Activities. Vol. 9, no. 1, 22 May 2023, https://doi.org/10.1186/s43094-023-00493-1. ↩︎
- U.S. Food and Drug Administration. CFR‐Code of Federal Regulations Title 21. ↩︎
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- Kiyani, Mubin Mustafa et al. “Evaluation of Turmeric Nanoparticles as Anti-Gout Agent: Modernization of a Traditional Drug.” Medicina (Kaunas, Lithuania) vol. 55,1 10. 11 Jan. 2019, doi:10.3390/medicina55010010 ↩︎
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- Kim, Dong-Chan et al. “Anticoagulant activities of curcumin and its derivative.” BMB reports vol. 45,4 (2012): 221-6. doi:10.5483/bmbrep.2012.45.4.221 ↩︎