How to Take Turmeric: 6 Best Ways & Dosage

Introduction to Turmeric

It seems that many people suffer from chronic pain, slow digestion, or they do not feel very protected from diseases. While looking for natural remedies to healthcare problems, consumers sometimes go for turmeric.

Also known as the ‘Queen of spices’ because of its rich yellow color, this spice, which is enormously used in Indian cooking, is now being pulled for some medical benefits. The secret of turmeric is Curcumin, which is the chief compound in the spice.

Curcumin, an active compound found in turmeric, has been associated with several health-beneficial properties such as anti-inflammatory and antioxidant.

Scientific studies imply that curcumin might assist in the regulation of the immune system and digestion, and it also helps increase the body’s antioxidant levels.

Clinical Research Insight

A 2017 study published in Pharmacological Research emphasizes curcumin’s potential role in promoting overall wellness, especially in terms of reducing inflammation and providing antioxidant support.

For those asking, "Is turmeric good for inflammation?" research consistently points to curcumin’s effectiveness in supporting healthy inflammatory responses.

Watch Dr. Paul Zalzal and Dr. Brad Weening share their insights on turmeric in this informative video:

Top Health Benefits of Turmeric

Supporting Immune Health

Curcumin, which is the active component in turmeric, is popularly used for boosting a healthy immune response. This is particularly owed to curcumin, which is a bioactive flavonoid found traded in turmeric for its antioxidative impact.

Studies published in Advances in Experimental Medicine and Biotechnology information suggest that curcumin dosage can positively influence immune responses, making it a useful addition to your health routine.

Promoting Digestive Health

Turmeric is known for its potential benefits to digestive health, as it may help balance the gut microbiome and alleviate digestive discomfort. Curcumin, the active compound in turmeric, possesses anti-inflammatory and antioxidant properties that can contribute to improved gut health.

Curcumin has been shown to help improve digestive health by supporting a balanced gut microbiome, says Dr. Josh Axe, a nutrition expert.

Potential Antioxidant Effects

Curcumin in turmeric is packed with antioxidants, which can protect cells from damage caused by free radicals. Antioxidants are crucial for maintaining overall health, supporting skin vitality, and reducing the impact of environmental stressors.

READ MORE: Health Benefits of Turmeric and Ginger

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6 Effective Ways to Take Turmeric for Optimum Health

Turmeric Capsules

Capsules are a convenient way to ensure you’re getting a consistent and measurable dose of turmeric every day. Look for high-quality supplements, preferably those with added piperine (from black pepper) to enhance absorption.

1. Turmeric Tea

This soothing drink offers a simple method to incorporate turmeric daily dose into your daily routine, known for its anti-inflammatory and antioxidant properties.

Add a teaspoon of turmeric toin water or milk and heat it up for 10 minutes. Then strain and add a sweetener to taste.

A pinch of black pepper can also be added as it assists your body to absorb curcumin- the healthy component of turmeric. Regular consumption may support immune health and improve digestion.

2. Golden Milk

Golden milk is an old drink that originated in Ayurvedic practices, and it is made by adding turmeric daily to warm milk, soaked in either vegan or cow milk, and a pinch of black pepper. The Curcumin content has the benefits of reducing inflammation and acting as an antioxidant.

It also helps to improve the absorption of curcumin dosage, thus making the drink more effective if black pepper is included. This warm drink is particularly considered to help individuals relax, and enhance their immune system and general well-being.

3. Turmeric Smoothies

If you’re a smoothie lover, adding a teaspoon of turmeric daily dose to your daily blend is a great way to boost your nutrient intake without changing your routine. Combine it with fruits, leafy greens, and a dash of black pepper for better absorption.

4. Turmeric with Black Pepper

Pairing a turmeric daily dose with black pepper is essential for boosting curcumin absorption. Piperine, found in black pepper, can enhance curcumin’s bioavailability by up to 2000%, making it much more effective.

A study in Biomolecules found that piperine can significantly increase the absorption of curcumin, ensuring your body reaps the full benefits of turmeric.

5. Turmeric Capsules

A steady amount of turmeric can be easily achieved with capsules on a daily basis. Absorption is significantly increased by high-quality turmeric supplements that contain added piperine (black pepper extract).

Supplements contain concentrated turmeric extract unlike turmeric powder in food, which has low curcumin and is not well absorbed. Enhanced formulations including formulations with fat compounds or nanotechnology enhance absorption by up to 20 times.

The easiest and most efficient method of receiving the health benefits of turmeric is a well-created supplement, such as Turmeric Boost by WOWMD, for most people.

6. Topical Turmeric

Topical turmeric is not limited to golden milk alone, it can also be beneficial to your skin! It has anti-inflammatory and antimicrobial effects, which could assist in treating diseases such as eczema, acne, and psoriasis as well as aiding in the healing of wounds.

Turmeric is also full of antioxidants, which can help prevent environmental stress and free radical damage associated with aging.

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Turmeric Dosage: How Much Should You Take Daily?

It is suggested that for the preferred curcumin content of the extract, the daily doses should be between 500–2000 mg for the average adult.

Research indicates a 500 to 1,500 mg daily amount for joint issues such as osteoarthritis, and amounts of 500 mg three times per day have been studied in skin issues. The gastrointestinal studies are extract and formulation-dependent.

The World Health Organization regards up to 1.4 mg per pound of body weight as safe on a daily basis of curcumin. Nevertheless, high doses over a prolonged period are not usually advised as there is little research on safety.

However, it is worth consulting the label to find out the concentration of curcumin that will provide the maximal therapeutic benefit. It is always best to check with your health care provider before incorporating large amounts of turmeric or curcumin into your diet, especially when taking other medications.

According to the Journal of Medicinal Food, turmeric is best absorbed when combined with healthy fats or black pepper, helping ensure that curcumin is fully utilized by the body.

"Incorporating turmeric into your daily routine can provide various health benefits, but it’s essential to find the right dosage and form that works for you," says Dr. Samantha Cassetty, a registered dietitian.

Best Time to Take Turmeric for Maximum Benefits

One thing that you should know is that the timing of your turmeric dose plays a big role. When wanting to reap the health benefits of this spice it is advisable to consume turmeric either before or after meals, especially where there is intake of fats including avocados, coconut, and olive oils.

It also enhances the uptake of curcumin, which makes certain you get the best results out of it.

Research from Nutrition Journal supports the idea that curcumin is better absorbed when consumed with dietary fats, helping your body process it more efficiently.*

Precautions and Side Effects of Turmeric Use

While turmeric is generally considered safe for most people, there are a few precautions to keep in mind.

Who Should Consult a Doctor?

If you have conditions like gallbladder problems, or blood disorders, or are on medications (especially blood thinners), it’s a good idea to consult a healthcare professional before adding turmeric to your routine.

Potential Side Effects

Common side effects may include mild digestive discomfort, nausea, or skin rash in sensitive individuals. These are generally rare, but it's important to start with a small dose to gauge how your body responds.

Dr. Michael Greger advises, While turmeric is generally safe, excessive doses over long periods may cause gastrointestinal discomfort.