Turmeric is most known for its vibrant yellow coloring and its increasingly popular addition to a healthy lifestyle. While the uses of turmeric may be newly marketed and advertised, it is not a new herb; in fact, it has been used for medicinal purposes for approximately 4,500 years in Indian culture (Source: PBS). For most, turmeric is a common ingredient in several foods; however, it has begun to appear more frequently in holistic medicine.
Turmeric is a great herbal supplement that has been shown to improve several body functions, but like anything, it must be taken in moderation. Turmeric is not FDA approved, so dosages may vary depending on the source. The recommended daily dose is 500 – 1,000 milligrams each day.
Supplements are an excellent way to promote health and wellness that are becoming increasingly popular. In this article, you will learn about proper doses of turmeric as well as the best way to go about taking it to increase your health and wellness.
Is it Safe to Take Turmeric Each Day?
When you hear about something so good for your health, your next question is usually how often you can take the supplement or herb safely. Whenever you add any supplement to your diet, a good rule of thumb is to add it gradually until you have built up to the correct dosage. (Source: Times of India)
Because the FDA does not approve herbal supplements, they have likely not undergone the rigorous testing that other medications have. Therefore, the concept of daily use has many different schools of thought. While it is believed that turmeric can be taken daily, it is important to know the side effects you may experience if you choose to do so. (Source: Everyday Health)
How Much Turmeric Should You Take Each Day?
The amount of turmeric that you take each day is going to be dependent on your purpose for using turmeric as well your age and body size. You also need to factor in other medications you take that could interact with the turmeric. Again, because it is not a drug that is monitored, tested, and approved by the FDA, there are no specific guidelines when it comes to dosing. However, holistic doctors recommend taking 500-1,000 milligrams each day for health maintenance. (Source: Well and Good)
Turmeric is a supplement that has not undergone long term studies to determine its’ benefits from long-term use. So, you may wish to use caution and choose to only take the supplement for short periods, such as the eight months that are recommended. (Source: RX List)
Can You Take Too Much Turmeric?
Because the dosing recommendations are not well-researched, you may be left wondering if you can take too much turmeric and what happens if you do take too much turmeric. The good news is that adding too much turmeric to your diet is not likely to be life-threatening.
However, you may experience some less than desirable side effects, such as:
- Difficulty with blood clotting: Some individuals may notice an increase in bleeding or bruising when they are taking turmeric. This occurs because turmeric is known for its ability to thin the blood. Therefore, if you take blood-thinning medications, you should use extreme caution when taking turmeric.
- Nausea and Diarrhea: Too much turmeric can cause intense gastrointestinal issues resulting in severe nausea and diarrhea, which will resolve itself. However, it can cause dehydration and impact the way your body absorbs important nutrients from food and other vitamins.
- No immediate results: As the popularity of adding turmeric to your diet grows, you must understand the length of time it takes for your body to reap the benefits of turmeric. Some people say they notice differences right away, while others do not notice any difference for months or if they notice any at all. While turmeric is known widely for its many medicinal purposes, there is no guarantee of immediate relief from the symptoms you are hoping to treat or remedy. Like any supplement or drug, turmeric may affect everyone differently.
- Cause contractions: It is not recommended to any supplements while pregnant without the direct guidance of a physician. Turmeric has been known to cause contractions in pregnant women, so it is important that it not be taken without support and guidance.
(Sources: Cookist and For Care Education and Research)
Because the side effects of taking too much turmeric can be quite devastating to your everyday well-being, it is important to read the label of your supplements carefully to understand the dose you are putting into your body. Some options require one dose a day, while others require two. Keep yourself safe by checking the label carefully.
What Time of Day Should You Take Turmeric?
If turmeric is something that you are hoping to add to your supplementation repertoire, you are likely wondering when you should take the supplement. Again, there is no hard and fast rule about taking the supplement. However, your reason for taking the supplement may impact the time of day you choose to use it.
It is recommended that you take turmeric at bedtime unless you are taking two doses each day. If this is the case, it is best to take it in the morning and then again at bedtime. If you take other medications at either of these times, you must know if interactions exist between the two. Even natural supplements can have adverse reactions with medication, so it is best to err on the side of caution (Source: The Living Proof Institute).
Some sources indicate that taking turmeric first thing in the morning is a great way to jump-start your digestive system for the day. However, some people recommend taking it before eating a meal for the same purpose. As you can see, there are many different thoughts when it comes to when you should take turmeric. Ultimately it is going to be up to you, your lifestyle, and how it makes you feel at certain times of the day. If you are uncertain, you could reach out to a holistic health professional for advice.
Who Should Not Take Turmeric?
While turmeric can be a wonderful supplement to add to your arsenal of natural remedies, some cautions need to be taken. Certain people should not take turmeric because doing so would have serious health implications.
The following groups of people should not consume turmeric:
- Those taking medication to treat diabetes: Turmeric has been known to lower blood sugar levels, which can be extremely dangerous when you are taking medications to help balance blood sugar levels.
- Individuals that are iron deficient: Turmeric makes it difficult for the body to absorb iron from foods, so it needs to be used with caution or not at all by individuals that suffer from iron deficiency.
- Anybody that suffers from an acid reflux disorder: Individuals that suffer from any form of acid reflux need to use caution when deciding to use turmeric for any purpose because it can increase the severity and amount of reflux that is experienced by the individual.
- Patients with certain cancers: Turmeric can alter the number of hormones that are produced in the body. Excess hormones can heavily impact certain cancers, such as breast cancer and ovarian cancer. While this may not always impact everyone, it is essential to check with your physician before using it.
Although this list seems discouraging, especially if you were excited to begin a turmeric journey and found your ailment on this list, it does not necessarily mean that you can never try the supplement. It does, however, mean that you need to use caution when introducing it into your daily routine. If you are suffering from something that could be worsened using turmeric, take the time to seek advice from a medical professional.
What Forms Do Turmeric Supplements Come in?
If you are ready to begin using turmeric, you are likely wondering how to take it. You will find recipes for turmeric tea and turmeric-seasoned meals as well as turmeric supplements in the form of pills and powders. Turmeric is versatile, so you have options when it comes to adding it to your diet and turmeric can also be used topically.
The most common ways to take turmeric are:
- Capsule: You can find turmeric supplements in a range of capsule forms. When looking at capsulated turmeric, pay attention to the composition of the capsule. You want to make sure you are not putting unnecessary chemicals into your body. Most capsules are vegetable, so they are harmless.
- Powder: If you are planning to cook with turmeric or use it to make tea, you will want to stick to the powder. A word of caution when using powder: turmeric can stain very easily, so you need to make sure you rinse your mouth well and maybe even brush your teeth to avoid unnecessary staining. It will also stain surfaces, so make sure you wipe any spills right away.
- Liquid: Turmeric comes in a liquid form that may not taste wonderful, but it eliminates the need for your body to break down a capsule. The liquid is typically more potent, so keep a close eye on dosing recommendations.
- Chewable: If you want to go old school and take a chewable supplement, you can find turmeric supplements in a chewable form. Again, make sure you brush your teeth well to eliminate the risk of staining.
- Gummies: Like most vitamins and supplements, you can find turmeric supplements in the form of gummies. The dosing is likely like capsules, but check for added ingredients in the gummies. There can be a lot of hidden sugars in gummies that can impact your health over time.
Each of these options will have similar measurements of turmeric; however, you must pay close attention to the dosing information for each. For example, gummies may require that you take two, while capsules may only require one to achieve the same results.
(There are combinations such as CBD and Turmeric which have great benefits as well.)
Final Thoughts
Turmeric can provide a gold mine of health benefits, and the risk of taking too much is relatively low. However, if you happen to ingest a bit too much turmeric, the worst that is going to happen is likely an upset stomach and some bathroom issues. In extreme cases, you may begin to vomit.
There are many forms of turmeric you can choose to take, depending on your needs and lifestyle. No matter how you choose to take it, pay close attention to dosing instructions, and always check to make sure it will not interact with any current medications and supplements you are taking.
FAQs
What is the best amount of turmeric to take daily? ›
“It's safe to take up to 8 grams per day, but my recommendation would be somewhere on the lighter side: 500 to 1,000 milligrams a day for the general population,” says Hopsecger. For optimal absorption, try taking with heart-healthy fats like oils, avocado, nuts and seeds, she adds.
How much turmeric should I take daily for inflammation? ›The Arthritis Foundation recommends 400 to 600 milligrams (mg) of turmeric capsules, three times per day, or half to three grams of the root powder per day for inflammation relief.
Is one tablespoon of turmeric too much? ›Can eating too much turmeric be harmful? The U.S. Food and Drug Administration (FDA) has recognized turmeric as generally safe and has not associated it with any adverse effects. However, excess of anything can be bad for health. High doses of turmeric intake can often lead to stomach complications.
How long should I take turmeric for inflammation? ›Turmeric products that provide up to 8 grams of curcumin daily seem to be safe when used for up to 2 months, Also, taking up to 3 grams of turmeric daily seems to be safe when used for up to 3 months. Turmeric usually doesn't cause serious side effects.
Do you take turmeric in the morning or at night? ›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 long does it take for turmeric to work? ›Unfortunately, turmeric doesn't offer a quick fix, so you'll need to take it daily to notice results. If you were wondering how long it takes turmeric to work, this can vary from person to person. However, you should usually expect to start noticing improvements in around 4-8 weeks when taken daily.
What medication should be avoided with turmeric? ›Taking turmeric supplements may put you at a higher risk of getting kidney stones. Don't take turmeric supplements if: You're taking aspirin, ibuprofen (Advil , Motrin ), or Acetaminophen (Tylenol ). Turmeric may lessen the effects of these medications.
Who should not take turmeric? ›Although it is safe to eat foods with turmeric, pregnant and breastfeeding women should not take turmeric supplements. Because turmeric may act like a blood thinner, you should stop taking it at least 2 weeks before surgery.
What is the best way to take turmeric for inflammation? ›The typical study dose of 500 to 2,000 mg of turmeric per day had potential benefits. The exact dose depends on the medical condition. The Arthritis Foundation suggests taking turmeric capsules (400 to 600 mg) 3 times per day. Another option is to take a half to three grams of the root powder every day.
Can turmeric cause liver damage? ›Turmeric and curcumin have been associated with a low rate of transient serum enzyme elevations during therapy and while having a long history of safety, turmeric products have recently been implicated in over a dozen instances of clinically apparent acute liver injury.
Does turmeric raise blood pressure? ›
Since turmeric can lower blood pressure, it may have additive effects with antihypertensive drugs ( 10 ). Turmeric can aid digestion by increasing stomach acid levels, which may inhibit the effectiveness of antacids ( 10 ).
What is the most effective way to take turmeric? ›As mentioned above, turmeric is best absorbed when taken with food. Fatty foods, such as eggs and vegetable oils (like coconut or olive oil), are the best to combine with turmeric. This is because they contain a compound called lecithin. Lecithin helps the body absorb turmeric.
Does turmeric interact with any medications? ›Blood-thinners include warfarin (Coumadin), clopidogrel (Plavix), and aspirin, among others. Drugs that reduce stomach acid: Turmeric may interfere with the action of these drugs, increasing the production of stomach acid: Cimetidine (Tagamet) Famotidine (Pepcid)
How long does it take for turmeric to lower cholesterol? ›The truth is, nothing will be able to lower cholesterol immediately. Almost everything takes some time to work. For turmeric and curcumin, you should expect some benefits with 4-8 weeks of consistent dosing. Pair this with a healthy diet and exercise routine, and you're likely to see some improvements.
Can turmeric burn belly fat? ›Seema Singh, chief clinical nutritionist & HOD, Fortis Hospital, Vasant Kunj, told indianexpress.com, “Besides reducing inflammation associated with obesity, consumption of turmeric increases the metabolic rate which helps burn calories faster in the body. Turmeric water or turmeric tea can help you reduce belly fat.
Is it better to take turmeric capsules or powder? ›With turmeric powder, you are going to have to consume more of it in order to get the same amount of curcumin. This means that if you are looking for purely health benefits, it is best to simply take the supplements. They are far more concentrated, and get you the curcumin you need without the bloat.
Does turmeric make you urinate more? ›Turmeric side effects
Stop using this product and call your healthcare provider at once if you have: unusual bruising or bleeding; any bleeding that will not stop; or. high blood sugar--increased thirst, increased urination, dry mouth, fruity breath odor, headache, blurred vision.
From fighting inflammation to supplying ample antioxidants, turmeric does it all. The common Ayurvedic medicinal spice is also widely used to aid in sleep quality.
Does turmeric work for joint pain? ›Turmeric's main active component — curcumin — is what gives the spice its yellow color. Curcumin has anti-inflammatory properties, making it a potential treatment for a number of health conditions, including reduced pain and increased ease of movement in people with osteoarthritis.
Is 1000 mg of turmeric too much? ›Research indicates that turmeric doses of 500–2,000 mg per day may be effective. However, high doses are not recommended long-term.
Does turmeric Lower Cholesterol? ›
The analysis included 7 eligible studies (649 patients). Turmeric and curcumin significantly reduced serum LDL-C (SMD = −0.340, 95% confidence interval [CI]: −0.530 to −0.150, P < 0.0001) and TG (SMD = −0.214, 95% CI: −0.369 to −0.059, P = 0.007) levels as compared to those in the control group.
Can I take turmeric and vitamin D together? ›Interactions between your drugs
No interactions were found between turmeric and Vitamin D3.
Boil 2 cups of water with 1 teaspoon of turmeric powder and 1/2 teaspoon of black pepper. Let it simmer for 10 to 15 minutes. Add lemon, honey, or milk to taste.
Does turmeric make you tired? ›Many turmeric lattes contain an ingredient that's energizing, which is great when you're sipping on one in the morning. But if you're looking for a latte that will lull you to sleep, this ingredient should definitely be left out of the mix.
Can turmeric cause heart problems? ›Cardiovascular. Turmeric or curcumin-containing preparations may cause heart rate or rhythm disorders.
Is turmeric good for your heart? ›Turmeric — and especially its most active compound, curcumin — have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.
What does turmeric help with? ›In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.
Can you take turmeric with other vitamins? ›Avoid using turmeric together with other herbal/health supplements that can lower blood sugar, such as alpha-lipoic acid, chromium, damiana, devil's claw, fenugreek, garlic, guar gum, horse chestnut, Panax ginseng, psyllium, Siberian ginseng, and others.
Is turmeric good for liver? ›It improves liver function
The antioxidant effect of turmeric appears to be so powerful that it may stop your liver from being damaged by toxins. This could be good news for people who take strong drugs for diabetes or other health conditions that might hurt their liver with long-term use.
In fact, they know that just one teaspoon per day of this “Queen of all spices,” which has been prevalent in natural medicine for some 4,000 years, will help keep inflammation, pain, toxins and even some cancers at bay.
Is turmeric good for your kidneys? ›
Turmeric contains oxalates and this can increase the risk of kidneys stones. “The consumption of supplemental doses of turmeric can significantly increase urinary oxalate levels, thereby increasing risk of kidney stone formation in susceptible individuals.”
Does turmeric detox your body? ›Turmeric is known for its detoxification properties and can leave you soothed if you drink it every day. One simple daily detox turmeric recipe can be prepared by adding 1/3 tablespoon of turmeric, honey (to taste), and 1 tablespoon of lemon juice in lukewarm water.
Can I take turmeric long term? ›Turmeric is generally safe. It can cause nausea and diarrhea, especially in high doses or after long-term use. It might also pose a risk of ulcers in high doses. As a topical treatment, it can cause skin irritation.
Can turmeric whiten teeth? ›While turmeric itself does not whiten teeth, it can benefit your oral health. Turmeric possesses anti-inflammatory, antioxidant, antibacterial, antiviral, and antifungal properties, and can prevent and treat gum problems.
Does turmeric raise blood sugar? ›Turmeric and its ingredient curcumin may assist in controlling diabetes. Studies have shown that it can reduce blood sugar levels, increase insulin sensitivity, and prevent weight gain.
Is a teaspoon of turmeric a day good for you? ›In fact, they know that just one teaspoon per day of this “Queen of all spices,” which has been prevalent in natural medicine for some 4,000 years, will help keep inflammation, pain, toxins and even some cancers at bay.
Is one teaspoon of turmeric a day enough? ›The recommended daily dose for turmeric powder is about 3 grams per day, which is equivalent to a teaspoon.
Is 1000 mg of turmeric too much? ›Research indicates that turmeric doses of 500–2,000 mg per day may be effective. However, high doses are not recommended long-term.
What is the best way to take turmeric for inflammation? ›You can add turmeric powder to food. It's often used in dishes like curry, soups, and roasted meat. One of the most traditional ways to consume it is in a warm drink known as golden milk. While tasty, your body doesn't absorb turmeric very well from food.
What medications should not be taken with turmeric? ›Don't take turmeric supplements if:
You're taking aspirin, ibuprofen (Advil , Motrin ), or Acetaminophen (Tylenol ). Turmeric may lessen the effects of these medications.
Who should not take turmeric? ›
Although it is safe to eat foods with turmeric, pregnant and breastfeeding women should not take turmeric supplements. Because turmeric may act like a blood thinner, you should stop taking it at least 2 weeks before surgery.
Can turmeric burn belly fat? ›Seema Singh, chief clinical nutritionist & HOD, Fortis Hospital, Vasant Kunj, told indianexpress.com, “Besides reducing inflammation associated with obesity, consumption of turmeric increases the metabolic rate which helps burn calories faster in the body. Turmeric water or turmeric tea can help you reduce belly fat.
Do you need black pepper to absorb turmeric? ›Black pepper is not necessary for turmeric to be effective, but it can be helpful. Black pepper contains a compound, piperine, which inhibits the metabolic breakdown of turmeric compounds in the gut and the liver.
Does turmeric work for inflammation? ›Turmeric's main active component — curcumin — is what gives the spice its yellow color. Curcumin has anti-inflammatory properties, making it a potential treatment for a number of health conditions, including reduced pain and increased ease of movement in people with osteoarthritis.
Does turmeric interfere with medications? ›Drug interactions
For example, turmeric has an anticoagulation effect, meaning it can interfere with blood clotting. Taking curcumin with anticoagulant drugs or blood thinners such as aspirin, clopidogrel (Plavix), or warfarin (Jantoven) can increase their effects and may lead to excessive bleeding ( 10 ).
Turmeric and curcumin have been associated with a low rate of transient serum enzyme elevations during therapy and while having a long history of safety, turmeric products have recently been implicated in over a dozen instances of clinically apparent acute liver injury.
Can turmeric cause heart problems? ›Cardiovascular. Turmeric or curcumin-containing preparations may cause heart rate or rhythm disorders.
Can a person with high blood pressure take turmeric? ›High doses of turmeric can lower blood sugar or blood pressure, Ulbricht said, which means people taking diabetes or blood-pressure medication should use caution while taking turmeric supplements. People preparing for surgery should avoid turmeric supplements because turmeric can increase the risk of bleeding.
Is it better to take turmeric capsules or powder? ›With turmeric powder, you are going to have to consume more of it in order to get the same amount of curcumin. This means that if you are looking for purely health benefits, it is best to simply take the supplements. They are far more concentrated, and get you the curcumin you need without the bloat.
How much turmeric should I take for joint pain? ›The Arthritis Foundation suggests taking turmeric capsules (400 to 600 mg) 3 times per day. Another option is to take a half to three grams of the root powder every day. Further studies revealed one gram of curcumin per day helped arthritis patients.
Does turmeric help you sleep? ›
From fighting inflammation to supplying ample antioxidants, turmeric does it all. The common Ayurvedic medicinal spice is also widely used to aid in sleep quality.