Curcumin Dosage Recommendations and How to Take Safely

Recommended curcumin dosages will differ based on a number of variables, including weight and reason for use.

According to the European Food Safety Authority Panel, the acceptable daily curcumin dosage is 3 mg/kg bodyweight (3 mg for every kg of bodyweight). Research studies have used between 0.5 g and 7.5 g curcumin per day, divided into three or four even doses.

Curcumin is the main bioactive component of turmeric, a plant that has been used as both food and medicine for millennia. Turmeric spice is made from the rhizomes (underground stems) of the plant Curcuma longa. Curcumin is particularly concentrated in the rhizomes of this plant; on average, turmeric contains between 2 and 7 % curcumin.

Curcumin supplements are standardized to contain a specific dosage and concentration of curcuminoids. These supplements contain significantly more curcumin extract than turmeric supplements; some supplements are standardized to contain a 95 % concentration of curcuminoids. This means that a lower dosage is required to achieve beneficial effects.

Curcumin

Anti-Inflammatory

Joints

Health

Anti- Aging

How It Works:

• Effective anti-inflammatory supplement
• Shown to improve joint functionality
• Anti-oxidant to supper general health

Dosage:

Between 1 - 3 g per day

Safety:

Rated Likely Safe

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Why Take Curcumin?

Turmeric (Curcuma longa) is a perennial plant indigenous to tropical regions of South Asia.

Curcumin is one of more than 200 phytonutrients (plant nutrients) found in turmeric. In addition to possessing multiple therapeutic properties, curcumin is responsible for the golden pigmentation of turmeric spice.

Turmeric powder is commonly used in a number of culinary traditions. It is produced by boiling, drying and grinding the rhizomes of C. longa. It is the main ingredient in curry powder and is often consumed daily in Indian cuisine. For example, the average person in India consumes between 2 and 2.5 g of turmeric per day.

Both curcumin and turmeric exhibit anti-inflammatory and antioxidant properties. This natural supplement also demonstrates anticancer, anti-diabetic, cardioprotective and neuroprotective properties in laboratory and animal studies.

Curcumin is thought to exhibit many of these effects by impacting cellular communication and regulating the production and efficacy of some enzymes.

Population studies indicate that elderly Asians who consume daily doses of turmeric exhibit improved cognitive performance, but a study found giving curcumin to individuals with Alzheimer’s had no effect.

As a dietary supplement, dosages of curcumin are sometimes recommended to improve digestive health, reduce inflammation, alleviate symptoms of arthritis, prevent weight gain and for cancer prevention.

Curcumin Bioavailability

When calculating the appropriate curcumin dosage to take, it is important to consider the low oral bioavailability of this supplement. Bioavailability is a measure of how much of a medicinal agent is able to reach its target in the body following consumption.

Curcumin and turmeric supplements exhibit low bioavailability because they are absorbed poorly from the gastrointestinal tract.

Some reformulation efforts have been successful at increasing systemic bioavailability and absorption of curcumin. Bromelain and black pepper are often added to curcumin supplements to enhance bioavailability and thereby reduce the effective dosage requirement. Fish oils, lecithin and essential fatty acids may also be added to increase absorption.

Curcumin Dosages

Recommended curcumin dosages vary according to use. The following curcumin dosages are reported by the Natural Medicines Database:

• For antioxidant purposes, 500 mg curcumin doses have been used twice daily for three months.
• For Crohn’s disease, 360 mg doses have been taken two or three times a day for two months.
• For type II diabetes, 22.1 mg doses of curcumin have been used with each meal for two months.
• For dyspepsia (indigestion), 250 mg of turmeric has been taken four times a day for over seven days.
• For liver function, 3,000 mg (3 g) of turmeric has been taken three times a day for 12 consecutive weeks.
• For vision, 375 mg of curcumin has been taken three times a day for up to 22 months.
• For IBS (irritable bowel syndrome), 1,000 mg (1 g) of curcumin has been taken twice daily for up to six months.
• For rheumatoid arthritis, an autoimmune disease, 400 mg of curcumin has been taken three times a day for two weeks.
• For cardiovascular dysfunction and disease, 150 mg of curcumin has been consumed daily for eight weeks.

Turmeric Doses and Traditional Medicine

Turmeric has a long history of use in Ayurvedic and traditional Chinese medicine. Ayurveda is a traditional practice that emerged in India over 3,000 years ago.

In traditional medicine practice, turmeric is often consumed as a tea. Turmeric tea can be made by gently steeping 1-1.5 g of organic turmeric rhizomes in 150 mL of purified water. Be sure to let the mixture steep for at least 15 minutes. Do not boil. Turmeric tea may be consumed two or three times a day.

Alternatively, turmeric is applied topically for inflammatory skin conditions like psoriasis. In Ayurvedic medicine a poultice is made from a paste of turmeric and water and applied to affected areas four times a day.

Safe Dosage Range for Curcumin

Curcumin is generally well tolerated by healthy adults. The Natural Medicines Database rates turmeric as “Likely Safe” when consumed orally and appropriately.

Individuals have consumed 2.2 g of turmeric extract daily for eight months without severe side effects. Additionally, taking 4 g of curcumin a day for 30 days did not result in serious side effect. Single doses of 12 g have also been taken without severe side effects.

Mild side effects may include gastrointestinal upset, diarrhea, bloating and nausea. These side effects are usually mild and temporary.

Turmeric and curcumin may interact with some prescription and over-the-counter medications. Additionally, the supplements may exacerbate existing medical conditions. Be sure to speak with your doctor before taking either turmeric or curcumin to establish a safe dosage and to make sure the supplement is right for you.

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