Turmeric is a spice commonly used in Indian food, but is also an incredible plant with plenty of health benefits. It works tremendously when digested via food and/or supplements but it also does wonders for the skin when applied externally. This yellow coloured spice, known as Curcuma longa, has anti-inflammatory, antimicrobial and antioxidant properties and in this article we’ll discuss how much turmeric to take daily.
Curcumin, the main active ingredient found in turmeric, is probably the most researched dietary supplement in the world and it has been used in the Ayurvedic medicine for thousands of years, because of its amazing properties. But the turmeric spice has a low percentage of curcumin and it isn’t efficiently absorbed by your body. That’s when turmeric supplements come in very handy. Turmeric supplements give you the appropriate dosage of curcumin, irrespective of whether you go for capsules, elixirs, gels, creams or powder blends. Let’s begin by taking a look at the health benefits of this compound:
The Health Benefits of Curcumin / Turmeric
Let’s also mention that most of these claims are backed up by multiple scientific studies.
- It Reduces Inflammation
Whether it is acute or chronic, inflammation can lead to a variety of health problems, including arthritis and joint pain. Curcumin extracts can be as efficient as ibuprofen, reducing pain and inflammation. For even better effects, you can combine curcumin with Boswellia serrata.
- It Is a Strong Antioxidant
Thanks to the polyphenols it contains, curcumin is a powerful antioxidant that may protect you against cancer, heart disease and other conditions, as well as slowing down the aging process.
- It Helps with Prostate Issues
Studies have shown that this substance reduces the size of the prostate, reduces the inflammation caused by prostatitis, helps manage pelvic pain and can even prevent prostate cancer. Tiny particles found in curcumin (known as nanocurcumins) also have anticancer properties and can be beneficial for prostate cancer.
- It Helps The Memory
Multiple studies have shown that turmeric improves memory and learning by increasing the expression of certain receptors.
- It Reduces Depression
When it comes to mild cases of depression, curcumin can be as efficient as Prozac. A recent meta-analysis looked at multiple studies and found out that curcumin is safe, well tolerated and has great effects on depressed patients.
- It Helps Manage or Prevent Diabetes
Scientists have discovered that curcumin lowers the levels of hemoglobin A1c in patients with type 2 diabetes and it improves the tolerance to glucose. The nanocurcumins we discussed earlier, have been shown to lower fasting levels of blood sugar, total glucose and the bad cholesterol (LDL). Keep on reading to find out how much turmeric to take daily.
- It Helps With Weight Loss
Curcumin is able to increase the body’s sensitivity to insulin, but it also has the ability to increase the fat burning process. Multiple studies have shown that subjects that took turmeric supplements highly improved the amount of weight they lost. Curcumin interacts directly with the fat tissue and reduces chronic inflammation. It also induces adiponectin expression, which regulates levels of blood sugar and breaks down the fatty acids. It is always recommended to combine turmeric with black pepper extract in order to improve its absorption, but black pepper also has weight loss benefits itself.
- It Preserves Brain Function
Studies have shown that curcumin is beneficial for those suffering of depression, Parkinson’s disease, Alzheimer’s and dementia.
- It Helps The Liver
Turmeric can assist the liver with the detoxification process of the entire body, making you feel better and look better.
- It Aids Digestion and Stomach Disease
When it comes to inflammatory disorders of the stomach, turmeric can help with bloating, constipation, pain, the irritable bowel syndrome, ulcerative colitis and Crohn’s disease.
- It Helps The Skin
Turmeric gels and creams are beneficial for lightening the skin, slowing unwanted hair growth, soothing psoriasis, reducing acne and fading acne scars, reducing sun damage and wrinkles, healing wounds, treating scabies and improving a few other skin conditions.
- It’s Good for the Heart
Studies have shown that curcumin benefits the vascular endothelial function, improving the blood flow, reducing blood pressure and cholesterol.
How Much Turmeric To Take Daily?
Now that you know the extensive health benefits of this substance, you may want to try it yourself. You are probably wondering how much turmeric/curcumin to take every day. The dosage depends on the condition you are trying to heal and how your body responds to curcumin.
When talking about how much turmeric to take, most people are actually referring to the quantity of curcuminoids contained in the capsules, powder or liquid. The usual dosage is 500 to 2,000 mg of curcumin per day. So the number of capsules to take each day (or the amount of powder or liquid to use) depends on the concentration of curcumin in the product you are using. Besides taking the supplements, you may also sprinkle turmeric in your meals or drink turmeric tea for extra benefits.
Some studies even used dosages as high as 8 grams per day and found out they were not toxic. But there is no need to take this much. As mentioned before, also make sure that the supplement you are using includes black pepper extract (piperine), in order to improve absorption. In this case, a smaller dosage that is absorbed 100% is better than a higher dosage that is absorbed poorly.
Turmeric Side Effects
While the plant and its main compound curcumin are well tolerated by most people, some do get side effects. These include bruising or bleeding, low blood sugar, kidney stones or gallbladder disease, stomach pain, nausea, vomiting, diarrhea, constipation or allergy and a reduced absorption of iron in the body. If any of these symptoms occur, stop the treatment and consult with your doctor immediately.
So now you know how much turmeric to take daily. Make sure to stick to the treatment for 4 to 8 weeks, and then let us know your results in the comments area below. For a wide variety of turmeric products, you can check out this page.|