How much turmeric is really enough to make it effective? Is there such a thing as an overdose? Whether you’re using it as a spice or popping a capsule, knowing the right turmeric and black pepper dosage is essential to experience its benefits.
Turmeric has been used since ancient times, particularly in India, as an antiseptic. Today, recent research has revealed it to be more than that. It’s the most common property when ingested is anti-inflammatory.
In the following sections, you’ll also come to understand why mixing black pepper with turmeric is important for its success.
Turmeric and Black Pepper Dosage
Let’s get this cleared out first. There’s no overdose in turmeric or nothing has been proven in research yet. However, some people who ended up taking too much experience headache or nausea.
Still, we take turmeric to make us feel better and not add some unwanted effects. So it’s important to follow these dosages from WebMD:
|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|
Allergic rhinitis is actually hayfever. Curcumin, the active compound in turmeric, reduces symptoms of sneezing, congestion and runny nose.
Itching, or pruritis, is literally an itchy skin condition that can be caused by dry skin or internal factors such as kidney issues. The combination of turmeric and black pepper helps relieves the itchy sensation. You can take turmeric while your doctor diagnoses the cause of the itching.
Arthritis Foundation has also conducted research on this and recommends the following:
|Osteoarthritis||400 mg to 600 mg; 3 times a day|
|Rheumatoid Arthritis||500 mg; 2 times a day|
The dosages we presented on the table are for turmeric in capsule form. In powdered form, a 600 mg can be measured as around 3 g of powdered root.
Turmeric capsules from different brands have different ratio curcumin and black pepper. If you’re going to take turmeric to help maintain your general well-being, you can confidently follow the instructions on the bottle. Normally, that would be 2 capsules twice a day.
Turmeric as Spice
If you’re looking to include turmeric in your diet, there’s no specific dosage for this. As a matter of fact, using it as a spice may not have any immediate at all. The best way to make it part of your diet is to actually include at least a teaspoonful of turmeric powder and 1/4 teaspoon of black pepper as an ingredient.
This works well with tea too. If you find the flavor too strong, you can always just add it to your favorite smoothie. You can also mix in a teaspoon to your curry mix for large batches.
Unless you really have that strong determination, adding black pepper to your smoothie or tea can be too strong though.
The best way to take it, whether as a supplement or for treatment, is in capsule form. Most of these capsules, such as the Super Bio-Curcumin, are concentrated with boosted amounts of curcumin mixed in with the right ratio of piperine.
Why Mix Turmeric with Black Pepper?
Curcumin, a chemical compound extracted from turmeric, is the source of this spice’s therapeutic success. it has a lot of “anti” properties such as anti-inflammatory, antioxidant, anti-fungal, and anti-bacterial.
While curcumin is abundantly found in turmeric compared to other natural sources, it still has a low ratio. There are only around 136 milligrams of curcumin found in every tablespoon of turmeric powder.
Additionally, curcumin has low bioavailability. This means that that it’s not easily absorbed by the body.
That’s why it’s important that turmeric is mixed with black pepper.
The piperine found in black pepper helps in the absorption of curcumin. This active compound is also found in chili powder and cayenne pepper.
Piperine is also known to relieve nausea and headaches, plus it also has anti-inflammatory properties. As we have mentioned earlier, the side effects of too much turmeric are nausea and headache. Black pepper not only helps prevent this but also adds to combating inflammation.
Inflammation is not something to be trifled with. It’s actually a contributing factor to the development of some of the most debilitating medical conditions such as diabetes, Alzheimer’s disease, and even cancer.
Research shows that curcumin is a natural blocker. It can effectively block the pathways within our body that leads to inflammation. This is also the reason why it has been found effective in treating knee pains, caused by arthritis or otherwise.
Turmeric and Black Pepper for Weight Loss
While it is true that the combination of turmeric and black pepper are effective in helping us to lose weight, it is not the all-in-one solution for this.
Curcumin’s blocking ability helps in preventing fat cells from growing.
If you include this with your diet plan, you’ll see significant improvements with regards to weight gain. Piperine also plays a major role in this by boosting your metabolism, which helps to naturally burn the fat away.
Wrapping It Up
Knowing the proper turmeric and black pepper dosage to take depending on your needs is essential in making it effective. As with all else in life, everything has to be in moderation. You’ll see faster results when you regularly take the prescribed dosage every day.