NOW Foods Turmeric & Bromelain

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.

Bromelain· evidence: Limited

Bromelain is a group of protein-digesting enzymes taken from pineapple stems. Its strength is measured in enzyme activity units (GDU), so two products with the same milligrams can differ a lot.

Studies have looked at bromelain for digestion and for recovery after exercise or minor surgery, but the trials are small and the results are mixed. There are no authorised health claims for bromelain, so we make no claims about what it does.

Most people digest protein perfectly well without enzyme supplements.

Typical dose: Supplements typically provide 200 to 1,000 mg a day; check the GDU activity on the label.

Safety: Avoid if you are allergic to pineapple, latex, wheat or celery (cross-reactions are reported). Bromelain may add to the effect of blood thinners and some antibiotics. Stop taking it before surgery. Speak to your GP or pharmacist first if you take regular medication or are pregnant or breastfeeding.

Research we looked at:
NCCIH. Bromelain fact sheet. National Institutes of Health.
Pavan R, Jain S, Shraddha, Kumar A (2012). Properties and therapeutic application of bromelain: a review. Biotechnology Research International 2012:976203.

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