Best Way to Absorb Curcumin: Why Is It Difficult to Absorb?

You might be taking turmeric daily in hopes of reaping the well-known benefits of curcumin – the key bioactive compound in Curcuma longa, celebrated for its anti-inflammatory and antioxidant properties, as well as its support for various bodily functions. But here’s what many people don’t realize: only a small fraction of curcumin is actually absorbed by the body, even though turmeric contains about 2–8% curcumin by weight.

In other words, most of the curcumin you consume could be going to waste if it’s not taken the right way. So why does this happen – and more importantly, how can you make sure your body absorbs it effectively? Let’s dive in so you don’t miss out on the powerful health potential of this golden compound.

Why Is Curcumin Hard to Absorb?

Curcumin is a natural polyphenol. Chemically, curcumin belongs to the group of curcuminoids, along with demethoxycurcumin and bisdemethoxycurcumin. In dried turmeric root, curcuminoids typically make up about 2–8% of the total weight, with curcumin accounting for approximately 75–80% of the total curcuminoid content (Trujillo, et al. 2013). Curcumin has long been used extensively in traditional medicine, especially in China and India.

However, curcumin is considered a compound with low absorption. Its poor bioavailability has been documented and demonstrated in multiple scientific reports. According to a 2007 study published in Advances in Experimental Medicine and Biology, curcumin is poorly absorbed, rapidly metabolized in the liver and intestinal wall, and subsequently eliminated from the circulatory system (Anand et al., 2007). These biological barriers result in a very low concentration of curcumin in the blood, insufficient to reach tissues and exert its effects.

Functionally, curcumin acts on inflammatory signaling molecules such as NF-κB, TNF-α, and COX-2, activating them to perform anti-inflammatory responses to damage within the body (He et al., 2015) [2].

This effect of curcumin may reduce inflammation comparably to certain NSAIDs without causing gastrointestinal side effects (Aggarwal et al., 2008).

In addition, curcumin also holds potential in combating health issues stemming from cellular damage, thanks to its antioxidant activity (Gupta et al., 2012), or in enhancing liver function [5], and providing neuroprotection (Mishra et al., 2012).

These limitations make curcumin difficult to use effectively through diet or in medical applications. Due to poor absorption, the above-mentioned benefits are unlikely to be realized unless sufficient curcumin is absorbed by the body. One major barrier is that curcumin is not water-soluble and does not dissolve well in the digestive tract. Additionally, enzymes in the liver and intestines rapidly metabolize curcumin into inactive forms through glucuronidation.

Therefore, the next important question is: how can curcumin absorption be improved to fully harness its benefits?

Read more: How Long Does Curcumin Take To Work?

3 Best Way to Absorb Curcumin

Turmeric and Black Pepper Combination

Black pepper contains a distinctive natural compound known as piperine. Piperine has long been used as a catalyst to enhance the absorption of curcumin, which is likely why turmeric and black pepper are often used together in traditional recipes in India (Examples: black pepper turmeric milk, Khichdi - chickpea and beet porridge, Indian curry, turmeric and black pepper tea) and China.

In 1998, a study on rats reported an astonishing 2000% increase in curcumin absorption due to the presence and supportive effect of piperine (Shoba et al., 1998). However, this study had several limitations, which led to further research that demonstrated the following results:

The use of 2g of curcumin with 20mg of piperine in a randomized crossover study involving 10 healthy adult males resulted in a 20-fold increase in absorption compared to using 2g of pure curcumin alone. Similarly, in a follow-up study, the effect of concurrently using 2g of curcumin and 5mg of piperine was evaluated in six healthy participants. Three volunteers received only curcumin, while the other three were given both the active ingredient and the adjuvant. Results showed that curcumin absorption in the group taking it with piperine nearly doubled (Tabanelli et al., 2021).

In addition to enhancing absorption, this combination offers synergistic benefits. Therefore, it stands as one of the most effective methods for curcumin supplementation. Besides combining these two ingredients in daily cooking, you can also look for supplement formulations containing both turmeric and black pepper. Nowadays, thanks to advancements in biomedical technology, dietary supplements containing both are much more accessible than in the past.

Curcumin with a Fatty Meal

Due to its biochemical nature, curcumin is fat-soluble, meaning it needs to bind to fat molecules to pass through the intestinal wall and enter the bloodstream. For this reason, consuming turmeric along with dietary fats can significantly increase curcumin absorption.

To safely and effectively absorb curcumin with fats, using healthy fats such as vegetable oils, butter, coconut milk, and olive oil can help mitigate concerns about the adverse effects of “fat.” There are countless ways to use curcumin with fats, such as:

• Using turmeric milk with coconut milk.

• Using turmeric as a salad dressing mixed with olive oil.

• ...

Such recipes not only help increase the intake of healthy fats and improve curcumin absorption but also provide dietary fiber and essential vitamins and minerals.

Cooking with a lot of Heat

Another method you might consider is using high heat in daily cooking. High temperatures during cooking help break down curcumin into more absorbable forms. One scientific study showed that using high heat enhances the solubility of curcumin, thereby improving its absorption [9].

However, it is also important to note that although high heat makes curcumin more absorbable by dissolving and breaking it into optimal forms, cooking turmeric at high temperatures for too long can degrade these compounds and render curcumin in food nearly ineffective.

Using turmeric in stir-fried dishes, soups, or most commonly in curry dishes—cooked at high temperatures for a moderate duration—not only helps convert turmeric into more absorbable forms but also ensures food safety by eliminating bacteria through thorough cooking.

Should You Take Turmeric and Black Pepper Supplements?

In general, incorporating ingredients like black pepper and turmeric into your meals is beneficial—nutritionally, for overall health, and even for introducing variety into daily cooking. However, we must also acknowledge the difficulty in accurately measuring and controlling whether we are consuming the correct and sufficient amount of curcumin through food alone.

This raises the question: should we consider taking turmeric and black pepper supplements? Objectively speaking, doing so can provide certain advantages, especially in curcumin supplementation—but not without risks. Fundamentally:

Advantages of supplements include:

• Standardized dosages of curcumin and piperine make it easier to control intake.
• Many products also incorporate additional absorption enhancers such as lecithin or micelles.
• Convenient for individuals who do not cook regularly.

In a Reddit thread, a user with the nickname shared that using turmeric and black pepper twice a day helped him relieve back pain caused by a herniated disc. Many other users also shared similar benefits from using curcumin.*

Some of them also pointed out that using capsules from Amazon containing curcumin and piperine has many health benefits. They said that the effect of piperine in increasing curcumin bioavailability is real, but it is not necessary to use the expensive one – you can just use a higher dose of the cheap form.*

Disadvantages include:

• High cost and inconsistent product quality.
• Potential interactions with medications, particularly anticoagulants.
• May cause gastrointestinal disturbances in some individuals.*

Therefore, before deciding to use dietary supplements, ensure that you have carefully evaluated the available products and made an informed choice based on scientific evidence to choose the best curcumin-containing supplement.

Conclusion

In conclusion, the health potential of curcumin does not lie solely in its inherent properties, but rather in its limited bioavailability. Fortunately, combining curcumin with black pepper, fats, or applying heat during cooking can significantly enhance its absorption. While natural food-based approaches offer comprehensive benefits, dietary supplements can be convenient and effective when used appropriately. Therefore, understanding how curcumin is absorbed will empower you to make safe, informed, and effective decisions—for yourself and your loved ones.