Turmeric is a bright orange-yellow spice that is a staple ingredient in Asian and now world cuisine. Its popularity has to do with research showing that curcumin, the powerful component of turmeric, has potential anti-inflammatory benefits. Check the amounts to take of curcumin to help reduce inflammation of arthritis.
This spice has numerous health benefits, but it is not a cure-all. Turmeric is an orange-yellow spice that is widely used in Asian cooking. This ingredient can be found in many places, from teas, lattes, protein bars and supplements.
The popularity of this ingredient is due to its anti-inflammatory properties, which have been proven through various studies. But how much turmeric should you consume in order to reap these benefits? According to experts, this depends on a few factors.
Various ways to consume turmeric
First of all, there are a few different ways to consume turmeric. The most common ways include root powder, turmeric extract, or a curcumin supplement. Curcumin, the main active component that gives turmeric its anti-inflammatory and antioxidant properties, only makes up 3 percent of dried turmeric.
Turmeric extracts or isolated curcumin found in dietary supplements are much higher in curcumin, so they are more likely to have an impact on inflammation than the dried spice.
Therefore, a pinch of turmeric in an occasional recipe may not have long-lasting anti-inflammatory effects, unless a person also regularly consumes turmeric or curcumin supplements.
Recommended Dosages of Turmeric to Reduce Inflammation
Most research indicates that taking at least one gram of curcumin per day is necessary to receive measurable anti-inflammatory effects. The Arthritis Foundation recommends 400 to 600 milligrams (mg) of turmeric capsules, three times a day, or one-half to three grams of the root powder per day to relieve inflammation.
A study published in the Journal of Medicinal Food found that people with arthritis benefited from consuming one gram of curcumin per day.
It is also important to note that the body does not absorb the spice on its own very well. For this reason, it is recommended to combine turmeric with black pepper and a source of fat such as olive oil or avocado in order to have maximum absorption. (Just make sure not to combine it with any foods that can cause inflammation.)
Although the amount of turmeric commonly used in cooking is safe for human consumption and probably won’t cause any side effects, consuming extremely high amounts could cause gastrointestinal problems. Such as upset stomach, nausea, diarrhea, and dizziness.
What we can conclude from this information
The main takeaway is that if you’re considering taking turmeric or any other supplement for inflammation, it’s important to tell your doctor first, especially if you’re taking other medications.
All of them should be reviewed to determine if there are any potential drug interactions that could pose a health risk. For example, if one were taking certain blood-thinning medications, taking turmeric might increase the risk of bleeding.
More research is still needed to determine a specific dose of turmeric or curcumin that guarantees health benefits, but it doesn’t hurt to add some of the ground spices to your recipes or talk to your doctor about possible supplements and proper dosages.