A stable compound the body makes from curcumin in turmeric, easier to absorb and often a stronger antioxidant. Its most consistent actions — calming inflammation and easing oxidative stress, with signals in blood-sugar and fat handling — align with aging processes. Nearly all evidence is from cells and animals; human benefits stay unproven and the ideal dose unknown. (Full Review)

Protocol

Dose

100–500 mg/day

Isolated curcuminoid; start at low end for 1–2 weeks

Timing

With food

Take with the largest fat-containing meal to aid absorption

Frequency

Split dosing

Divide into two daily doses for totals above ~250 mg

Time to effect

Anti-Inflammatory

Weeks

Effects expected over weeks of consistent use, not acutely

Metabolic

Weeks

Blood-sugar and lipid effects expected gradually

Perceptible Effect

None

No rapid, perceptible effect should be assumed

Benefits

Low: Antioxidant and anti-inflammatory activity; metabolic and glycemic support; topical skin benefits

Speculative: Neuroprotection and cognitive health; cardiovascular and vascular protection; anticancer and chemopreventive potential; mood and antidepressant augmentation

Contraindications

Pregnancy or breastfeeding

Active bleeding disorders or scheduled surgery (<1–2 weeks out)

Bile-duct obstruction or symptomatic gallstones

Iron-deficiency anemia (ferritin < 30 ng/mL)

Key Interactions

Anticoagulants and antiplatelet drugs (warfarin, clopidogrel, aspirin)

Antidiabetic medications (metformin, sulfonylureas, insulin)

CYP3A4 / P-glycoprotein substrates (tacrolimus, simvastatin)

NSAIDs (ibuprofen, naproxen)

Piperine (black-pepper extract)

Additive antiplatelet or glucose-lowering supplements (fish oil, vitamin E, garlic, ginkgo, berberine, curcumin)

Iron supplements

Risk & Side Effects

Low: Gastrointestinal discomfort; additive blood-sugar lowering

Speculative: Bleeding risk via platelet inhibition; drug-metabolism interactions; iron chelation and deficiency; reproductive and pregnancy uncertainty

Monitoring

Marker	Target	Why
hs-CRP	< 1.0 mg/L (functional < 0.5)	Systemic inflammation, the main proposed target
Fasting glucose	70–85 mg/dL	Additive glucose-lowering and metabolic response
HbA1c	< 5.4%	Longer-term glycemic picture
Fasting lipids (triglycerides, HDL, LDL)	Triglycerides < 100 mg/dL; HDL > 50 mg/dL	Metabolic effect on blood fats
ALT / AST	ALT < 25 U/L; AST < 25 U/L	Confirms the liver tolerates supplementation
Ferritin	30–150 ng/mL	Screens for iron depletion given the chelation caution
Platelet count / coagulation	Within lab reference range	Watches for additive bleeding effects

Cadence: Baseline, then recheck at 8–12 weeks, then every 6–12 months; closer glucose checks in the first 1–2 weeks for anyone on interacting medication

Qualitative Assessment

Energy levels — day-to-day vitality and afternoon slumps
Joint comfort and recovery — stiffness or soreness
Digestive comfort — to catch any gastrointestinal upset early
Cognitive clarity — subjective focus and mental sharpness
Sleep quality — ease of falling asleep and feeling rested

Tetrahydrocurcumin for Health & Longevity

Protocol

Benefits

Risk & Side Effects

Monitoring

Qualitative Assessment