Curcumin
Turmeric polyphenol that lowers TNF-alpha and other inflammatory signals; she takes it to curb NLRP3 overactivation.
Summary
Debbie presents curcumin as a natural TNF-alpha inhibitor with human trial support: 1 g/day lowered TNF-alpha, IL-6, TGF-beta and MCP-1 in metabolic syndrome, and trials with piperine lowered TNF-alpha in NAFLD and diabetes. She also cites studies showing it reduces NLRP3 activation in the hippocampus, boosts FOXO3 in animals, has weak senolytic activity in some tissues, and lowers COX2/PGE2 and IL-11. Absorption is poor, and piperine or special formulations help. It is in her stack, rotated with quercetin and other anti-inflammatories.
Takes curcumin (quercetin when she runs out) partly to block NLRP3 overactivation, reduce inflammation, and help prevent Alzheimer's.From My Current Supplement Stack for Longevity
The evidence
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Human trial
In a randomized clinical trial in people with metabolic syndrome, curcumin at 1 g/day significantly reduced TNF-alpha, IL-6, TGF-beta, and MCP-1.
Read the study Discussed in Longevity for the 99% -
Human trial
A randomized, placebo-controlled, double-blind trial she cites found curcumin improved treatment outcomes in Takayasu arteritis by reducing TNF-alpha.
Read the study Discussed in Resilience in Aging: Salutogenesis -
Human trial
In clinical trials she highlights, curcumin improved cognitive performance in middle-aged overweight adults and increased handgrip and weight-lifting strength compared with placebo.
Read the study Discussed in Longevity for the 99% -
Animal
Animal studies show curcumin increases FOXO3 activity by acting on sirtuins.
Read the study Discussed in FOXO3: The Longevity Gene -
Animal
Animal studies show curcumin at higher doses acts as a senolytic in certain tissues, though less impressively than fisetin or quercetin.
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Cell
In a cell study, combining resveratrol, curcumin, and liposomal beta-caryophyllene reduced IL-1B, IL-6, and TNF-alpha in senescent cells and increased SIRT1.
Doses used in studies
Amounts reported in the research, not dosing recommendations.
| Dose | Context |
|---|---|
| 1,000 mg/day | Clinical trial in people with metabolic syndrome (lower TNF-alpha, IL-6, TGF-beta, MCP-1) |
| 500 mg/day curcumin + 5 mg piperine | Clinical trial in people with NAFLD; lowered TNF-alpha |
| 1,000 mg/day curcumin + 10 mg piperine | Clinical trial in people with diabetes; significantly reduced TNF-alpha |
| 500 mg/day | Her own periodic personal dose |
Cautions
- Curcumin can act as a blood thinner.
- In people with slow COMT function, curcumin (like quercetin) may cause irritability, especially combined with methyl-donor supplements.
- Talk with your doctor if you take prescription drugs, and check for interactions before starting.
- She rotates anti-inflammatory supplements so she isn't taking high doses of one for years in case it has an unknown downside.