Polyphenol
Curcumin
An active compound in turmeric known for its anti-inflammatory and neuroprotective effects.
KÖGN Health grades Curcumin as A (Strong evidence) and rates it 4.0 out of 5.
Last reviewed · June 2026
Primary effects
- Reduced inflammation
- Neuroprotection
- Improved mood
How it works
Reduces inflammation and oxidative stress, supporting long-term brain health.
Overview
Curcumin has strong evidence supporting its anti-inflammatory and antioxidant properties, both of which are critical for long-term cognitive health. However, its bioavailability is naturally low, meaning it is most effective when paired with absorption enhancers such as piperine. It does not provide immediate cognitive enhancement but plays a significant role in protecting against cognitive decline over time.
The evidence
Curcumin, the active polyphenol in turmeric, has anti-inflammatory and antioxidant activity and growing cognitive interest. An 18-month randomised trial of a bioavailable form in non-demented older adults (Small et al., 2018) reported improved memory and attention alongside reduced brain amyloid and tau, and smaller trials of lipidated formulations report mood and working-memory gains. The crucial caveat: ordinary curcumin is very poorly absorbed, so results depend heavily on using a bioavailable formulation.
How to dose it
Doses depend entirely on the formulation. Bioavailable forms are studied at, for example, ~400 mg/day of a solid-lipid product or ~90 mg twice daily of a dispersible form. Plain curcumin powder is poorly absorbed unless paired with an absorption enhancer.
When to take it
Chronic — cognitive trials run over weeks to months.
Safety & side effects
Well tolerated; the usual effects are mild GI upset. Rare reports of liver issues exist with some concentrated products.
Who should avoid it
Curcumin can mildly thin the blood and stimulate the gallbladder — speak to a clinician if you take anticoagulants, have gallstones or bile-duct obstruction, or are approaching surgery. Formulas using piperine (black pepper) to boost absorption can also raise blood levels of some medications.
References
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Draft — the dose, safety and evidence notes on this entry were prepared from the published literature and are pending editorial and clinical review.
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.