Stop wasting your Money on Curcumin...
ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- JOIN THE PHYSIONIC INSIDERS [PREMIUM CONTENT]
Join the Physionic Insiders [Standard Tier]: bit.ly/PhysionicInsiders2
Join the Physionic Insiders [Pro Tier]: bit.ly/PhysionicInsidersPro
Standard Tier: Access to the Premium Video Library, Full Study Analyses (+ Summaries), Insider Podcast, , Research Reviews, and More
Pro Tier: All benefits of the Standard Tier + Live Sessions with Me, Consulting Lite, and More
HEALTH AUTONOMY [COURSE]
Learn to Analyze & Apply Studies for Yourself: bit.ly/healthautonomy
JOIN THE COMMUNITY
Join my Community [It’s Free!]: bit.ly/PhysionicCommunity2
EMAIL LIST
One Weekly Email of Value: bit.ly/2AXIzK6
HIRE ME FOR CONSULTING:
Consulting: bit.ly/3dmUl2H
DONATIONS FOR A SCIENCE BASED CAUSE
Patreon: bit.ly/PhysionicPatreon
OTHER SOCIAL MEDIA
Instagram: bit.ly/2OBFe7i
Created with Biorender
Created with Biorender.
#curcumin #curcumina #nutritiontips
*My recommendation for curcumin* *: amzn.to/418pOxU
This is an affiliate link - I have no relationship with the brand.
* = Verified by independent laboratory.
Are you allowed to post links since it is your own video? I thought all links were blocked.
The brand of turmeric I use is the one from my garden.
$43....sigh.
I would get longvida from nootropics Depot
The link is dead
Yes, most Turmeric products contain pepper to enhance absorption. I'm 57 and had chronic headaches my entire life (6-7 days) a week. In my 40s I discovered Turmeric and it has been the closest thing to a cure that I have found. I've gone from moderate to severe daily headaches, to 1-2 a week that are mild.
You should consider qutting gluten or grains, which you may have already tried. I would try the elimination diet, meaning go carnivore for 15 days, and then slowly reintroduce the other food to find the culprit and if the problem has to do with food at all.
My headaches went away by sipping water throughout the day and taking it with small bit of Celtic sea salt. Not medical advice just my own experience.
How much and many doses daily do you take? And how long from you started supplementing it, until you felt good effect?
Try beet root powder and diatomaceous earth (food grade). They will absolutely help. Both are natural and non toxic. I take both.
@@EdRobles I wonder if the magnesium in the Celtic salt might be what is helping you.
From Lopresti 2018 “curcumin's potential as a therapeutic agent may not solely rely on its bioavailability, but rather its medicinal benefits may also arise from its positive influence on gastrointestinal health and function. “ in the journal Advanced in Nutrition
“May also arise” The. Most common weasel words in science and the world. Turmeric / curcumin works in real life for me and others I know. Doesn’t matter what scientists say nor if they say its just placebo. Science may just not yet be advanced enough to understand no matter what modern flar earthers think
You have amazing content man - plus your presentation style is so easy to understand. Thanks for all of this - great work.
Turmeric with black pepper changed my life! No asthma, no allergies, no stomach issues,...🙏
thanks again for posting good info on getting the more bang for our buck when it comes to supplements and how better to consume them.
I found that turmeric with black pepper, in squeezed lemon and acv seemed to cure my urinary tract problems and prostate issues, along with low carb diet and exercise.
what's acv?
@@evoke2976apple cider vinegar
@@evoke2976Apple Cider Vinager.
Apple cider vinegar. The cleanest brand today is fairchild. @@evoke2976
@@evoke2976apple cider vinegar
Thanks much Nick, I envy your student what an intelligent and amazing Prof they have, I wish I had you as my prof in medical school, trust me I would be a different and even better doctor
Hi, could you please make a video discussing vitamin B12 supplements. I've read conflicting information regarding their bioavailability. Thank you
I often wonder what supplements make it past the stomach…would love to see a video on that subject
That depends on the 'packaging' of the supplement as much as the supplement itself. I look for brands that use an enteric coating or a robust (but benign) capsule that doesn't dissolve in the stomach, allowing it to advance to the small intestine where absorption happens. Taking supplements with food is also an effective way to help them get past the stomach.
If the capsule doesn't dissolve in stomach acid, how does it break down in the intestines?
@@WeighedWilson It does begin to dissolve int he stomach, but not completely. It's not meant to not dissolve at all, just in a delayed fashion to allow the contents to get past stomach acids.
It actually seems that TUrmeric/Curcumin is good for the intestines, so it might not be wasted even without peperine.
I was going to comment negatively Bud until you nailed it at the end. Love your work.
The title didn't say it all!
Who interpreted those 3 dots correctly?
But knowing Physionics, I watched this tricky clickbait titled video to the end.
I have recently started with a curcumin extract with peperin. For no specific reason. I just look for things which probably are good for you.. I.e., there are mechanisms there which should be beneficial.
I've heard this. None the less without and before all the hoopla, I used it and it cured I mean cured arthritis that I was beginning to have and have never felt since in my fingers. Definitely not a waste of money. There are most likely all sorts of interactions going on. Who knows, perhaps even with gut microbiota that are also contributing to this. To be continued... Meanwhile I love Indian and South Asian food.😊
he is saying or i should say Curcumin/Tumeric is a waste of money unless it is partnered with pepper
how much curcumin did you consume? supplement in capsules or ?
How big and how many doses did you consume daily to fix it? And how long did it take until you saw positive effects?
@@Danny-mg1hu Almost - I have taken Turmeric powder at 3 rounded tablespoons without pepper and it works well, although the standard therapeutic dose is about 8 times lower. ALSO Turmeric is fat soluble and needs to be taken with fats or with a meal containing fats. As fat as the standardized extract, on should read the label.
Whilst the black pepper hack has been known for a long while I did not know that without it Curcumin was useless, so thanks for that.
Thanks Nicholas. I have always taken turmeric with pepper for many years. Never bothered with the the supplements
Thanks! Your video confirms my own observations that curcumin + peperine greatly helps with absorption. I also take 2 teaspoons of coconut oil along with it.
Is this the same for long term use? I know the microbiome adjusts over time and often transform plant compounds.
Please make a video on silica supplements and astaxanthin supplements
I was wondering if the beneficial gut flora might be enjoying turmeric and sending good vibes around the body
I open a capsule and pour the powder along with black pepper in a small glass of water and heat it enough to make it warm. It absolutely works, the joint pain I was experiencing is dramatically decreased. It does work for me.
I will try this
How much black pepper?
Is there any truth in combining curcumin with black pepper AND olive oil enhancing bioavailability?
As piperine also increases bioavailability of EGCG in green tea extracts, does the combination potentially increase the risk of liver toxicity?
I like the detailed no holds barred analysis done by you in your videos with all the effort - thanks. A suggestion - try using positive video titles. This title somewhat alarmed me - 'now what is wrong with Curcumin other than it's very low absorption'. All you are suggesting is that it is best to take it with some black pepper for better absorption - good tip, appreciate!
@physionic there is discussion now on if curcumin acts best in the GI tract and if we don’t actually lessen its efficacy with adding agents like piperine or bioperine.
Curcumin has potential on regulating bowel microbiota and it is proposed that actually this effect could be responsible for most of its effects.
So curcumin can work In your opinion?
Yes, and there is a vast research on its efficacy
So what's the ratio between turmeric and pepper so I'm not wasting either?
So interesting! I have seen recommendations to take black pepper with curcumin. Someone knew something.
No body mentions how effective this root is at blocking iron absorption in the digestive trac. For me, with iron overload, this is a really good property. From my monthly blood tests I do see my normally increasing ferritin level stop in its tracks… sometimes even dropping in value. My dose is 500mg twice daily and am considering more.
Wow, that I didn't know. I have hemachromatosis so keep an eye on my Iron levels and maintain an iron free diet, I'll try this out.
super important
thanks a lot!
My readings show my iron is too high...no one has ever talked to me about this. I just noticed it while studying my blood work. What the heck does it mean?
Be careful with the dose, a high dose can be toxic to the liver, and there's been at least 1 death attributed to liver failure from curcumin toxicity.
my wife and I both had the experience that curcumin (with pepper) helped for quite a while (inflamation), and then not anymore … but then stopping it helped. interesting. after researching the downsides one was quite interesting: it produces quite a lot of oxalates…which could be an explanation (accumulative effects)
This is one I think I need to add, especially if it can help with my RA inflammation and lower my BP. Thank you for the supplement recommendation.
Let me know if it works for you, Caryn.
Just tossing this out there. I got off all my RA meds 7 years ago just by changing my diet and adding in some anti inflammatory supplements. Found certain foods to be a major contributor to the RA. Ive been on a WFPB diet for 6 yrs.Feel great and all my RA tests come back neg.
@@thetackroomtx just had a food sensitivity test done, found all the foods that were inflammatory for me. Staying away from those as well as going for a more meat based diet. Was Keto ish. Very hard to stick to for me. All meats is very easy for me except chicken (it's just boring), but I love my red wine. I know I need to quit that. But yes I am at a holistic health medicine place now and taking way more supplements than I ever have. I'll get there.
@@thetackroomtx what is WFPD?
@@thetackroomtx WFPB*
I use a product that contains piperine...and I take it with my meal which contains added pepper. I think pepper actually boosts the benefits of other supplements as well because when I started adding it to my meals, many of my vitals, metabolic markers and pain level improved noticeably. That said, I'm considering dropping curcumin because my supplement stack has become a bit excessive. I originally started it when I was diagnosed with spinal stenosis last year, which causes severe back and leg pain. I was looking for natural anti-inflammatory and curcumin leapt out at me. It has definitely helped, but I have since discovered several other supplements that provide similar benefits and much more... alpha-lipoic acid, acetyl-L-carnitine, N-acetyl cysteine. These all promote nerve health/healing and reduce inflammation, among other benefits, so curcumin seems unnecessary at this point, and quality brands costs over $30 a bottle. I know you can just consume the natural plant root more cheaply, but I'm all about convenience. If I can simply take a high quality supplement with my meal, that's just easy for me.
Would those supplements have worth while affects for regular weightlifters looking to reduce as much cns fatigue as possible? Or would u say it’s better for more serious issues?
I suffer With stenosis, spondylosis😊 and degenerative disc disease .
Please help me with a pain relief program!
Help 😅😢
💯💪👍
Bro. Unfinished no help…. Whats the ratio
🤨😖😣
Does a fat source like yoghurt have the same effect by increase the bioavailability of Curcumin?
Javanese traditional herb recipe for problems related to mensturation is tumeric + tamarind.
In this case tumeric acts as an anti-inflamation.
I wonder if there is any reseach paper on that. Does tamarind improve tumeric bioavaiability?
I havent seen any studies that indicate Curcumin's anti-inflammatory effects (or any others advertised) were the result of its presence in the blood. It remains possible that the effects mentioned are entirely macro-cellular and happen primarily in the stomach and intestines.
As opposed to micro-cellular? The blood is also not intracellular. But I agree with sentiment of what you've said was thinking the exact same thing
Does black pepper work I don't have any pipurine
Did they test the Turmeric with meals or without?
I wonder if the synergistic effects of the whole turmeric root provide greater health benefit than 1 isolated component?
Probably. Do buy the dried spice though: like with ginger, the potency is probably higher. And combine with the whole spice that contains peperine: black pepper.
Is there a way to take turmeric without being concerned for the high oxilate causing kidney stones?
Maybe don't drink soda to avoid that added possibility.
Thank you for another great video. I like your style. Professional, yet entertaining.
Supplements are expensive. Can I simply eat some kind of pepper with curcumin spice? And is it true that fat also increases absorption? If so... How does olive oil with pepper and curcumin sound? Effective? And... how much?
I realize that that might be a lot of hassle to look into just for me, but I would love to see videos on dosages and different ways of consuming nutrients. Practical advice in general!
Wish you a good weekend! :) Really appreciate these, so you deserve it. No alcohol, though. We wouldn't want you to sacrifice your health for happiness. We here in the longevity crowd share an enthusiasm for a long, miserable life :p
Curcumin-peperine supplements are exceptionally cheap, but if you're living at the extreme end of having more time than money, you could encapsulate your own.
@@PrincessMoonbeam Oh, really? I'll have to check out the prices here in Norway. Encapsulating is definitely too time consuming, yeah. I was hoping to simply infuse some olive oil with curcumin and pepper and regularly eat that on food.
Thanks for the reply! I'd forgotten about this whole thing.
What about longvida curcumin?
Question (in case you read comments on older posts): Is there an (hopefully easy) way to assess one's systemic inflammation status .. and therefore, the need to supplements with anti -inflammatories? My CRP value is usually in a optimal range (when i visit my doc and have my blood checked, which doesn't happen too often), my wound healing for instance is pretty fast ... so i don't see the need for curcumin, glutathione & co. Wrong? Right? Depends? 🙂
Great question - I may make a vide on the topic. Yes, you can look at many markers, and I think it's necessary to look at multiple markers to be sure. For example, looking at markers like your CRP you mentioned, as well as more immune related markers like IL-6, IL-1B, TNF-a, and IL-10 are great indications of what's going on, in total.
CRP has a short period of elevation, reflecting acute inflammatory states rather than chronic states. That is why it gives so much false negatives (false positives, as well).
@@DrOscarPacheco is that so? I recall other videos where the exact opposite was claimed, that it takes quite a while for CRP to "react" and to reflect changes. But the whole "inflammation marker" situation is unclear to me, i remember Dr. Phinney of Virta Health presenting one of his keto studies and how it effects different things, and they measured no less than 11 markers for inflammation
Curcumin has also been shown to have good senolytic properties, but you need piperine to keep the liver from removing it. I take a liposomal version instead so it goes straight into the cell.
I use micronized curcumin with piperine Any thoughts on that?
There are studies showing that pepperin AND resveratrol cause a much higher absorption or bioavailability of curcumin. Please review the combination of resveretrol and curcumin, too.
I heard curcumin works with fats as well like coconut oil, is that true?
Golden milk or golden chai tea is amazing with blackpepper, cinnamon, tumeric, anise star, clove etc
No Porky meats in your beverages but VODKA.. Could be Amazing for Chechen Men ))
How did any study show positive benefit or any effect at all from curcumin if it doesnt even absorb when you take it?
how would you treat CFS doctor?
Hi Physionic, since you done a video on Finasteride, I was wondering if you take Finasteride yourself?
Good question, Daniel. No, I don't. Hair loss doesn't run in either side of my family.
Liver King lied))
@@RaMenKaFYRov Surprise!
I eat a lot of curry, which often contains both turmeric and black pepper. Would there be enough curcumin and pipurine in those spices to have a noticeable effect, or should they be taken as an extract?
I would say it's too small amount of turmeric in curry.
That's not enough. Good turmeric powder has ~5% curcumin.
But maybe threre is no need curcumin to be absorbed in the guts.
Some poliphenols can be prebiotics and bacteria can produce postbiotics from them like for example urolithin A from pommengrenade poliphenols. I'm wondering whether some curcumin's metabolites are known.
Now does piperine allow bad substances to cross the intestinal wall causing damage or inflammation? Things we should not pair it with?
I read that supplementation with Fenugreek also greatly improves absorption.
Turmeric is one of the few things I was doing right all along. Ive been cooking with it since I was a teenager.
could you just add black pepper instead of piperin?
Heating/cooking tumeric or curcummin in oil also increases absorbsion.
@paintingpoetry
1 second ago
I was expecting this to go into studies on the effects of curcumin and peperine taken together, so to me the video seemed strangely incomplete🤔
I use cucurmin in cooking and love the flavor. I'll be adding pipeline to the mix.
Man your outro smile. I'm a straight guy and I'm loving it. Too much sincerity D:
So.. what's curcumin do anyways? Hahaha.
Turmeric is amazing! Has helped my inflammation and lower blood pressure too. I use it religiously 😂❤❤
Пей водку, товарищ
Same It's Wonderful!
Any info about gotu kotula?
Curcumin taken along with Lactoferrin aids in absorption ? There is a company that developed a liquid protien scaffold or LPS for high absorption
grind with maltodextrin or dissolve maltodextrin in water then grind in turmeric them lecithin add olive oil consume with food as an alternative to pepper to increase absorption or also add pepper
I take cur cumin as turmeric supplement for 4 months. Before I had so much pain in my shoulders I couldn't even put a t shirt on. 90% of the pain disappeared the day I started. I still have residual pain, ca 5%, that I treat with careful stretching after work outs.
How about a Curcumin version with NovaSOL?
Several years ago, I started taking half a teaspoon of turmeric, half a teaspoon of amla, and a fourth of a teaspoon of black pepper (as a spice tea) in the mornings and evenings. I have had lipomas (large, hardened fatty cysts) on my shoulder and back for years. Within a month or two, both lipomas swelled up and became inflamed. I was worried about this and made an appointment with my doctor. I ended up canceling the appointment because both lipomas healed up and went away entirely. I can only guess that my immune system was somehow activated by the spices and attacked the lipomas. I have had problems with sensitive, red skin for years, and that also went away entirely. I have no idea what the mechanism for this miracle was, but I'm not going to stop sipping my spice tea.
thats amazing, my dad has lipoma and I just told him about your cure. I hope it works for him!!
@che4840 keep us posted. I have something like that on my shin/right against it.
@@tjfreno69 i developed tiny lipomas from long covid. its inside my arm and under my eyelid. the curcumin x piperine may be helping it. I sometimes feel it warm up and getting smaller but its not completely gone for now. (1 month of use for now)
What about sublingual or transdermal?
Benefits of curcumin (turmeric) is on the microbiome. It doesn’t need to be absorbed in the blood stream for its beneficial effects of increasing SCFAs production by the beneficial “food” bacteria.
Good to know...I always buy supplements with the turmeric/curcumin piperine combo (I am actually surprised there are people who didn't know about this issue)... but there are now formulations that are more powerful. Curcumin formulation with nano-micelles containing Gelucire and polysorbate 20 (BioCurc) have the highest bioavailability in studies >400X unformulated curcumin.
Which brands use that?
@@kedabro1957 Omax HydroCurc Turmeric Curcumin Softgels on Amazon uses BioCurc now known as HydroCurc but you can use other brands too like the Life Extension brand etc. None are cheap though but if you are using for pain relief, the bioavailable ones are better. My friend uses a special formulation but not sure what brand he uses for his pain issues.....some work better than others. I can ask him and he is rather picky with the type he uses.
@@kedabro1957 I found out he uses Source Naturals Meriva Turmeric Complex or Vitacost Meriva complex
One if my favourite cuisines is Xinjiang turkuc barbques - which consists of lamb coated withbcopious amounts of pepper, cumin, and chilli. Great to know that it is alao healthy..😊
Well at least the spices are good for you 😅
2 min of google research showed me studies of black pepper and curcumin making it more bio available. This has been known for a while
I can't take NSAIDS due to kidney disease. I tried tumeric. Arthritis pain nearly gone. When I added pepper, great relief. Interestingly, adding pepper decreased stomach upset from tumeric.
Curcumin can be used to make almost any food taste wonderful if you know what you are doing though 🥰🥰
The dudes right. Although, it's better to get pure curcumin powder and black pepper extract and mix with fat like evoo.
Liposomal curcumin is extremely well absorbed by body and can be found in blood stream at dosages of 250mg the equivalent of what 4000 mg of powder can be found. Also the liposomal lasts longer but the issue still remains of it not staying in blood extremely long so it is best to spread doses. I always do 12 hours apart or so. I'm sure I spent many years waisting money on mostly useless versions too though.
I was just going to ask about liposomal curcumin, as you never see it paired with piperine. Thanks.
@catmaclaggan you never do! I take another supplement in morning that has piperine in it for absorption so I take my liposomal at same time. I also take it alongside eggs with breakfast with a lot of black pepper in it or literally just eat some black pepper real quick
Have you researched anything about the liposomal liquid curcumin? In theory it is the most bioavailable administration of this supplement to date.
I will be testing it for 30 days and see how my thyroid antibodies (blood testing before and after) react to this antimflammatory compound.
It is also important to note that turmeric is fat soluble. That means it needs to be taken with fat to be properly digested in India golden tea is turmeric with coconut milk or coconut oil, which is a very effective home remedy.
If people are eating SAD, they are getting way more fat than they need for absorption.
i take mine with black pepper and milk and water in it. takes away my muscle pain. it's like beer, i don't feel too much pain after i drink a few pints either.
Such compounds are likely to work via biota.
Is presence of a substance in the blood the only measure of its usefulness as it goes trough us? I think that this is a very incomplete criteria that supposes that nothing good can come from the interactions of these substances in our digestive tract, and with the organs that process some of the things absorbed there that also don't end up in the blood.
There are 2nd and 3rd generation products now like NovaSol and CurQFen which enhance bioavailability way more than just adding piperine.
Interesting
What about the life expectancy difference observed in professional athletes in comparison to the general public? I know it's not a ideal comparison but generally speaking they tend to live longer. So maybe there is more to it..
to me it gives me a rash i can not use curcumin
Increasingly, the 'is not absorbed into the bloodstream even though many studies show an association with some benefit' is less conclusive to me, because of the importance of gut microbiota. If you do a search in research databases on curcumin [or other polyphenols] and gut microbiota, you'll see some lively traffic. What if actually gut microbiota mediate the positive health effects - and whether or not 'we' absorb in into our bloodstream is actually not the point?
That's why I take pepper and ginger along
I always take my curcumin with finely ground black pepper and a small amount of PCB-oil mixed with cod liver oil for enhanced absorption and bio-availability. I have struggled with pain in my jaw and the left side of my neck/shoulder the past couple of days, and this combination seems to offer some relief.
Пей водку, товарищ
I read this study a long time ago, and did similar.
Tumeric + black pepper and coconut oil.
Didn't seem to do that much for me though, and had way more success reducing inflammation from dietary changes.
I might still consider it before a planned night of excessive alcohol consumption though.
PCB? Don't you mean MCT? PCB is banned as it is highly carcinogenic and, even then, was only used for electric and mechanical equipment etc
PCBs Poly-Chloronated-Biphenyl oil? what's next Dioxin & DDT doughnuts?
I think I missed something in that abbreviation 😁
For some reason... pepper gives me head aches... and curcumin seems to work well on me without the additive... hmmmm ... I wonder about the mechanisms vs my own biochemistry..
Well pepper is an irrirant not a food, you'l be fine without either. inflamation is just a healing response. fasting helps the body heal. eat fruits/greens
What I don't get about the whole 'curcumin' supplementation is why not just consume the whole plant food - turmeric? Curcumin, or any of the other compounds in turmeric, might have other benefits and actually need to work synergistically with other compounds in the turmeric. Just like piperine and curcumin work synergistically so could something else in turmeric working wonders when there is curcumin around.
Well that and turmeric is so cheap when you just buy it by the pound or even ounce. You only need a 1/2 teaspoon per day to be getting in plenty of the good stuff. Buying it in capsules already is HUGELY expensive vs. bulk and just chugging a 1/4 tsp twice per day, or cooking with it, or making your own capsules at home.
Maybe the blood stream is not important for it's positive effects. Like Berberine, it may do its magic in the gut.
Curcumin also inhibits the absorption of bacterial toxins.
What about absorption with oils?
What oils?
Don't you mean black pepper..? 🤔
Curcumin is fat soluble, so yes. Black pepper piperine helps to absorb further but shouldn't be used alone. Also, both vitamin A D and E fight over the same receptors which can be beneficial to know since they are also fat soluble.
@@ArtificialIntelligenceKIWI *transporters
@@max3eey no, receptors. The body doesn't transport the fat soluble further but binds them. So no. 'receptors".
I think you need to correct the title of this video.
Just because only a small amount is absorbed doesn't mean that what is absorbed does nothing.
Kinda clickbaity....
But curcumin + piperine is basically way old first gen delivery technique. We've moved into cyclodextrin bundling, lipids, micellar versions, etc. All have significantly better absorption than that first gen methodology.
I think there are substances that can influence health no just by being in the blood. I would like to see a double blinded randomized control trial on the effects of the gut microbiome by curcumin, or at least on inflammatory markers. It would show a more accurate picure of what it does and if the oxalates are a problem and in what people.
True, Sabin. Have some further content releasing on the microbiome in the next several weeks, stay tuned.
food for thought, would curcumin appear present in blood if one eats whole-food turmeric with or without black pepper? Shout out to all the other whole food plant-based herbivores out there- I knew the black pepper I drown in my tomatoed soup it was good for me. 🌶
I'd say it's unlikely. Whole foods, especially fiber rich, tend to make molecules less bioavailable. Of course, it depends on many factors, like if its paired with the ingredient mentioned.
Yes, good choices, Kimberly. :)
@@Physionic So are you suggesting to take it in supplement form?
I would, yes.
Black pepper added to Turmeric about 10x The uptake of Turmeric.
My whole life changed , by taking cooked/ boiled Organic Tumeric/ Black pepper and olive oil daily !
It was not as good as it would have been if you'd stated a curcumin to pepper ratio for consumption.