There’s no contesting that turmeric has many therapeutic benefits, but can it be taken in high dosages? How much turmeric is safe to take on a regular basis? You’ll learn about this and more as you read this article.
Turmeric is one of the experts in combating inflammation. It’s now known to be effective for knee pains, and even weight loss, among other benefits.
But it’s not for everyone though. There are certain conditions that might get aggravated because of this.
Read on and learn who can and cannot have this on their system. In the later sections, you’ll also come to understand how the magic of this yellow spice works and what is the best way to take it.
How Much Turmeric is Safe?
Studies have shown that we need to take 500 to 2,000 mg of turmeric to get a substantial amount of curcumin. It’s a lot to consume and unless this is part of your staple diet, like the Indians, you’ll need to go with the upper limit of 2,000 mg of turmeric for a 60 mg of curcumin per day.
There’s also a huge difference between taking it as a spice or an extract. Extracts have around 95% curcumin, while spices only contain 3% more or less.
Taking large amounts of turmeric as a spice definitely has its drawback. Like any other spices, has a strong flavor which can be very unpleasant to taste in large amounts on its own.
Adding it to your curry powder mix is a great approach so you won’t get overwhelmed by the flavor.
If you plan on taking supplements instead like the Curcumin 2000, you can get enough curcumin with just 2 capsules a day. You don’t have to taste the spice or prepare a meal for it.
Taking more than 3 capsules will not get you poisoned but you’re more likely to experience side effects like nausea and headache.
There are different recommended dosages for turmeric to make it more effective. However, if you want it to boost your antioxidants or your general well-being, a 500 mg capsule taken twice daily is sufficient.
Who Should Avoid This Yellow Spice?
While research has not yet found an upper limit when turmeric is considered too much for the body, there are some physical conditions that could make it harmful, even with the recommended dose. It is best to consult with your doctor first if you’re one of them.
- Pregnant and nursing moms
- Those with kidney stones
- Those with iron-deficiency
Curcumin may cause blood sugar to drop too low, which is harmful if not properly monitored.
There’s not enough research yet if it’s harmful or not, but with such a sensitive condition it’s best to avoid it during the time.
It can aggravate this condition since it can cause the formation of more kidney stones with its high oxalate content.
Turmeric may negatively affect the body’s ability to absorb iron.
The safest way to take turmeric is when it’s taken as food. With low amounts of curcumin, there are no side effects at all. Even pregnant women can eat curry without experiencing any harm (as long the doctor approves of it).
Aside from the obvious side effects like headache or nausea, taking turmeric in very high dosages, according to LiveScience, may also cause the following conditions:
- It can lower blood sugar and blood pressure too much and too quickly. People who are taking other medications to treat their condition should consult their doctor first.
- Since large amounts can slow the blood’s ability to clot, people who are scheduled to go to surgery should avoid this.
Best Way To Take Turmeric
The best way to take turmeric for its anti-inflammatory property and other health benefits is by capsules. But don’t just buy any supplement, though, you need to make sure that it has black pepper, or piperine, as well.
The table below will give you a quick idea on the proper dosage, depending on the condition you want to treat. It also includes a recommendation from the Arthritis Foundation based on their research:
|Allergic rhinitis||500 mg of curcumin; daily for 2 months|
|Depression||500 mg of curcumin; 2 times a day for 6-8 weeks|
|Cholesterol||700 mg of turmeric extract; 2 times a day for 3 months|
|Itching||500 mg of turmeric; 3 times a day for 8 weeks|
|PMS||100mg of curcumin; 2 times a day 7 days before until 3 days after a menstrual period|
|Osteoarthritis||400 mg to 600 mg; 3 times a day|
|Rheumatoid Arthritis||500 mg; 2 times a day|
You can always incorporate it with your food, but it will not be as therapeutic as capsules.
One final note if you decide to take turmeric supplements. Remember that it’s best to pop a capsule during mealtime. It is fat-soluble, so aside from having a black pepper already mixed in, the healthy fat that comes with your food can help further with the absorption.
It will require a long scientific writeup to list down all the components that turmeric has. In a nutshell, it contains vitamin C, beta-carotene, potassium, calcium, iron, and zinc to name a few. However, its most compound responsible for its magical therapeutic property is curcumin.
While it’s known to reduce knee pain effectively, improve the quality of life of those having itchiness due to kidney problems, or lift the mood up for those with depression, at the heart of these conditions and more is its ability to stop inflammation.
Inflammation is the most common source of the conditions mentioned above, as well as Alzheimer’s disease and cancer. What better way to treat this than to block the source of the problem.
Curcumin has the ability to effectively block the biological pathways that enzymes pass through to cause inflammation.
Research continues regarding the positive effects of turmeric on our body. The results are promising, some suggesting that it may even play a beneficial role in curing diabetes and heart disease.
Wrapping It Up
With so many benefits that you can get from this spice, it’s not surprising if some people have the urge to take more than what’s recommended. While there’s no associated life-threatening effect in taking high dosage, healing takes time and should not be forced. Knowing how much turmeric is safe for you to take is important but you also need to actually stick with the recommended dosage.