Turmeric: an overview of its benefits, dosage, and side effects

Turmeric: an overview of its benefits, dosage, and side effects

Learn everything there is to know about turmeric food supplements, including what it does, the benefits of taking it, and how much you might require.

What exactly is turmeric and what is it used for?

Turmeric is a yellow spice that has been used as both a cooking ingredient and a medicinal herb for thousands of years.

It is derived from the root of the turmeric plant and belongs to the Zingiberaceae family, which also includes ginger.

Turmeric is available in powder form, tea form, essential oil form, and scrub form. Turmeric capsules are also available.

What exactly is curcumin and what is it used for?

Scientists have isolated curcumin, the compound that gives turmeric its yellow colour, as the most important active ingredient in turmeric.

Curcumin has anti-inflammatory properties and may aid digestion, according to research. Curcuminoids, active plant compounds, account for 2-6 percent of turmeric, the majority of which is curcumin.

Black pepper and turmeric

Scientists have also discovered that black pepper aids in the absorption of curcumin, so turmeric and black pepper are sometimes found together.

Turmeric Advantages

What effect does turmeric have on the body?

Traditional Ayurvedic medicine, a holistic approach to medicine that originated in India, has long praised turmeric's health and wellbeing benefits, which Western studies are now discovering.

  • It can reduce inflammation – According to a 2013 study published in the journal Biofactors, curcumin may be responsible for reducing inflammation and swelling. According to researchers, it accomplishes this by inhibiting enzymes and other proteins that cause an inflammatory response in the body.
  • It may help your joints – Because curcumin reduces inflammation, it may help protect your joints from wear and tear. According to a 2016 study published in the Journal of Medicinal Food, this includes reducing arthritis symptoms such as joint movement and stiffness.
  • It can help with digestion issues – Curcumin can help support gut health by reducing excess gas, abdominal pain, and bloating. 9 Curcumin stimulates the gallbladder to produce bile, an essential substance required to break down fat in foods, according to a 2013 study conducted by the University of Nottingham.

Top Turmeric Applications and Dosage

How much turmeric is considered safe to consume?

Turmeric tablets have no reference nutrient intake (RNI), but do not exceed the dosage stated on any label. Curcumin, on the other hand, has an RNI.

The World Health Organization recommends curcuminoids, which include curcumin, in doses of up to 3mg per kg of bodyweight.

In an Indian diet, the average daily intake is much higher, ranging between 60 and 100mg per kg of bodyweight.

Turmeric should be combined with black pepper for maximum effect. According to a 2017 study conducted by Central Michigan University in the United States, piperine, an important compound in black pepper, can increase the body's ability to absorb curcumin by 2000%.

Children under the age of 12 and women who are pregnant or breastfeeding should avoid taking turmeric because its safety in these groups has not been established.


What are the risks of taking turmeric?

When taken in large quantities, they can include:

  • stomach upset, including diarrhoea
  • yellow stools
  • headache
  • rash

Side effects are uncommon.