Turmeric and curcumin have very poor absorption in the GI tract. Absorption is increased by taking curcumin with black pepper (which contains piperine), or slightly modifying the curcumin to make it more bioavailable for absorption (for example, a fat molecule is linked to the curcumin). I use 2 gm/day of Qunol bioavailable curcumin, but there are other brands. For some, there are side effects so it is good to check with a doctor/pharmacist before taking any supplements. https://pubs.acs.org/doi/10.1021/acsomega.2c07326 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10061533/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10061533/