BioTechUSA Liquid Curcuma

Curcumin (turmeric extract)· evidence: Limited

Curcumin is the yellow pigment in turmeric root. On its own it is poorly absorbed, which is why many products use extracts standardised to 95% curcuminoids or 'enhanced absorption' forms such as phytosome (Meriva), Longvida or NovaSOL.

Many studies have looked at curcumin, but most are small and short, and results are mixed. Absorption claims for branded forms come mainly from blood-level studies, not from proof of a different effect in the body.

There are no authorised health claims for turmeric or curcumin in Great Britain, so we make no claims about what it does. Using turmeric in cooking is fine; most people do not need a supplement.

Typical dose: Products typically give 80 to 1,000 mg of curcuminoids a day depending on the form. EFSA's acceptable daily intake for curcumin as a food colour is 3 mg per kg of body weight (about 210 mg for a 70 kg adult).

Safety: Rare cases of liver injury have been reported with turmeric and curcumin supplements, particularly high-absorption forms. Stop and see a doctor if you notice yellowing skin or eyes, dark urine or tummy pain. Speak to your GP or pharmacist first if you take blood thinners or other regular medication, have gallstones or liver disease, or are pregnant or breastfeeding.

Research we looked at:
EFSA Panel on Food Additives (2010). Scientific Opinion on the re-evaluation of curcumin (E 100) as a food additive. EFSA Journal 8(9):1679.
NCCIH. Turmeric: usage and safety fact sheet. National Institutes of Health.
LiverTox: Turmeric. National Institute of Diabetes and Digestive and Kidney Diseases (NIH), updated entry.
Hewlings SJ, Kalman DS (2017). Curcumin: a review of its effects on human health. Foods 6(10):92.

Vitamin D3· evidence: Strong

Vitamin D3 (cholecalciferol) is the form the skin makes from sunlight. In the UK there is not enough strong sunlight from about October to March, so many people have low levels over winter. Good-quality trials show supplements reliably raise blood levels and correct deficiency, and that matters for bone health in people who are low.

The NHS advises everyone to consider 10 µg (400 IU) a day in autumn and winter, and all year round for people who get little sun, cover their skin, have darker skin or live in care homes. For people who already have adequate levels, large trials have not shown that extra vitamin D prevents falls, fractures or other illness.

In short: a modest daily dose is sensible and cheap insurance for most UK adults in winter. Very high doses are not better and should only be taken on medical advice.

Typical dose: 10 µg (400 IU) a day is the NHS advice for adults and children over 1. Doses of 25 µg (1,000 IU) to 50 µg (2,000 IU) are common and safe for adults. Babies under 1 need 8.5 to 10 µg a day unless they have more than 500 ml of formula.

Safety: Do not take more than 100 µg (4,000 IU) a day without medical advice (FSA/NHS); children aged 1 to 10 should not have more than 50 µg, and babies under 1 no more than 25 µg. Long-term very high intake can raise blood calcium, which can damage the kidneys and heart. People with kidney disease, sarcoidosis or high calcium levels should speak to their GP first.

Research we looked at:
NHS. Vitamin D. nhs.uk/conditions/vitamins-and-minerals/vitamin-d
Scientific Advisory Committee on Nutrition (SACN). Vitamin D and Health. 2016.
EFSA NDA Panel. Scientific opinion on the tolerable upper intake level for vitamin D. EFSA Journal 2023;21(8):8145.
Bolland MJ, Grey A, Avenell A. Effects of vitamin D supplementation on musculoskeletal health: a systematic review, meta-analysis, and trial sequential analysis. Lancet Diabetes Endocrinol 2018;6(11):847-858.

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.