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Turmeric Dosage: How Much Curcumin Should You Take Per Day?Written by Divinity Nutra, Updated on July 18, 2022 Turmeric is perhaps the most researched dietary supplement in modern science. This powder maintained prominence for thousands of years in Ayurvedic medicine as a holistic approach to healing common ailments, while bringing very few side effects in the process. Evidence continues to emerge, demonstrating that our ancestors may have been correct about the numerous health benefits of turmeric. Study after study has verified a wide variety of claims. As a result, we’ve witnessed the rapid emergence of turmeric supplements on store shelves worldwide. What is the recommended turmeric dosage, and how much turmeric per day should you take to achieve maximum benefits? This article will explore daily dosing recommendations, the safe amount of turmeric to take daily, and more. What is Turmeric Curcumin?Turmeric powder is the primary spice in the Indian dish, curry. This powder derives from the ground-up roots of a species of ginger plant known as Curcuma longa. The curcumin content within turmeric provides the bright orange color as well as the majority of turmeric’s benefits. (1) The problem is that turmeric powder only contains about 3.14% curcumin, which is a potent antioxidant and anti-inflammatory agent. When you’re buying a supplement, it should contain at least 150-250 mg of curcumin per serving to have any real positive effect. (2) Another issue with turmeric is the poor bioavailability (absorption) into the bloodstream. The body struggles to make use of turmeric by itself without the help of bioavailability enhancers, such as piperine (black pepper extract). Piperine, usually in the form of trademarked ingredient BioPerine, significantly increases the absorption of turmeric by as much as 2000%. Products that contain AstraGin will see an additional 92% boost in absorption, as well. A good product will contain both, which allows the body to maximize the effects of curcumin. Turmeric Benefits and UsesWhy do people use turmeric, and what are the health benefits? Curcumin’s therapeutic properties offer numerous practical uses in daily life. Here are several of the proven benefits.
Turmeric DosageHow much turmeric should you take per day? Some studies use a dosage between 500-2,000 mg of turmeric per day. This dose comes in the form of an extract, which contains much higher concentrations of curcumin than you’d find in turmeric root powder or food. The World Health Organization (WHO) deems 1.4 mg per pound (0–3 mg/kg) of body weight to be the recommended allowable daily intake (ADI) for curcumin. This amount should be a safe and tolerable dosage for the vast majority of users looking to reduce arthritis pain, lower inflammation, or improve overall health. (3) The best turmeric supplements will contain a mixture of 150-250 mg of curcumin and 1000-1500 mg of turmeric root powder per 2-capsule serving. Any product within this dosing range should be safe for daily use. This is the perfect starting dose that will be highly effective for most people and will allow you room to consume more should you require it. If you are looking for an encapsulated product for health benefits, keep the following tips in mind:
Can you have too much turmeric?Studies have shown that short-term dosages as high as 8 grams of curcumin are non-toxic to humans in clinical trials. While higher dosages may be useful for some conditions, we do not recommend them for long-term use. Currently, there is not enough data available to confirm the safety or tolerability of such high dosages for extended periods. In other words, you’re unlikely to overdose on turmeric if you’re taking an over-the-counter supplement and being somewhat reasonable with it. How long does it take for turmeric to work?How long do you need to take turmeric before noticing results? The answer depends on the reason you’re using a curcumin supplement. For example, turmeric starts to work almost immediately after taking it for improving overall health and providing temporary pain relief. However, if you’re dealing with chronic inflammation or arthritis and joint pain, you need to stay consistent. It may take 2-4 weeks before noticing any improvement in the arthritic condition. To achieve maximum benefits, you need to remain on a steady dosing schedule for 4-8 weeks. The results achieved also depend on many other factors, including activity levels, age, body mass, other medications, and the severity of the condition. Turmeric works well, but it’s essential to give curcumin time to build up in your system so it can reduce systemic inflammation. What is the best time of day to take turmeric?The best time to take turmeric supplements varies based on the individual. Most people find success taking turmeric either in the morning to start their day, or at night before bed to combat inflammation from the day’s activities. We also recommend that you take turmeric with a meal since curcumin absorption increases when paired with healthy fats. This will also prevent the potential for stomach irritation that you may experience by taking supplements on an empty stomach. Potential Side EffectsThe side effects of turmeric are quite rare and usually moderate. Keep the following in mind when deciding on whether or not curcumin is right for you.
Final Thoughts on Turmeric Curcumin DosageTo recap, how much turmeric per day should you consume? The recommended turmeric dosage is between 150-250 mg of curcumin and 1000-1500 mg of turmeric root powder per day. This is a safe amount of turmeric to take daily and should be enough to yield significant health benefits to those who remain consistent with turmeric supplements.
If you’re struggling with arthritis, inflammation, high blood pressure, high cholesterol, or any other number of issues, turmeric may be able to help. Contact your doctor or primary care physician to see if curcumin can improve your condition. Like this article? Give it a share!What is the best time of day to take turmeric capsules?Most people find success taking turmeric either in the morning to start their day, or at night before bed to combat inflammation from the day's activities. We also recommend that you take turmeric with a meal since curcumin absorption increases when paired with healthy fats.
How do you take turmeric capsules?Turmeric should be taken with meals to help with absorption. It's also a good idea to divide it into two doses taken 8 to 12 hours apart. This will help increase absorption and keep levels steady in the body. Dividing the dose may also help reduce possible side effects.
Can I take turmeric capsules every day?There are no long-term studies to show whether it's safe to take turmeric supplements every day. Studies suggest it is safe at small doses, but be aware that high doses or long-term use may cause GI issues in some people. Turmeric may also interfere with certain medications and health conditions.
How long does it take turmeric to reduce inflammation?And a recent analysis of research published in the Journal of Medicinal Food on turmeric extracts concluded that eight to 12 weeks of treatment with standardized turmeric extracts can reduce pain due to arthritis, compared with placebo.
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