How to Use Turmeric Root Powder, Tea or Capsules

Turmeric (Curcuma longa) is commonly used in cooking as a spice and flavoring agent.

Recently, more people have been wondering how to use turmeric as a supplement and not just in food recipes.

Turmeric has a long history of culinary use as the principal spice in curry powder, but it also has an equally long history of medicinal use. Turmeric has been used for thousands of years in both Ayurvedic (a traditional medicine practice originating in India) and traditional Chinese medicine.

Turmeric rhizomes (underground stems) have been traditionally used for treating depression, inflammation, digestive upset, liver ailments, chronic stress and fatigue.

Modern uses include the treatment of heart disease, diabetes mellitus type II, liver disease, indigestion and numerous other ailments. Turmeric and its active constituent, curcumin, have been the subject of many laboratory, animal and clinical studies over the past 25 years.

What is the right way to use turmeric for general health and wellness? This article will examine the recommended uses, dosages and guidelines for avoiding negative side effects.

Turmeric

Herbal Supplement

Joints

Heart Health

Anti- Aging

How It Works:

• Contains anti-inflammatory curcuminoids
• Promotes brain & cardiovascular health
• Supports the immune system & anti-oxidant enzymes

Dosage:

Between 400 - 1800 mg per day

Safety:

Rated Likely Safe

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How to Use Turmeric Root for Supporting Health

Researchers have demonstrated that a constituent of turmeric root called curcumin is largely responsible for the plant’s medicinal properties.

Both turmeric and curcumin exhibit anti-inflammatory and antioxidant effects and both are available as dietary supplements.

On average, turmeric contains between 2 and 7% curcumin. Alternatively, individual curcumin supplements are standardized to contain a specific concentration of curcumin, which can be as high as 95 %.

Piperine, an extract of black pepper, is sometimes added to turmeric and curcumin supplements to help facilitate absorption.

Both turmeric and curcumin are available as dietary supplements. Depending on which of these products you decide to purchase, there will be different guidelines on how much to take per day.

Generally, raw turmeric powder will require a higher dosage than concentrated curcumin extract. However, there may be cases in which turmeric root provides more health benefits than using pure curcumin supplements.

Turmeric is sometimes also added to creams and other topical applications. Finally, turmeric can be used for cooking or to make tea.

Turmeric Mechanisms of Action

Turmeric demonstrates anti-inflammatory, antioxidant, antitumor, chemopreventive, cardioprotective, anti-diabetic, anti-lipid and antibacterial properties.

Both turmeric and curcumin have been the subject of extensive research and a great deal has been published on their effects. However, there is little consensus in conventional Western medicine about the use of these supplements in the treatment of any disease or ailment.

The German Commission E, the regulatory agency charged with overseeing the prescription of herbals, has approved the use of turmeric for digestive upset. Additionally, the anti-inflammatory and antioxidant properties of both curcumin and turmeric have been established in a number of scientific studies.

Many of the contemporary uses of curcumin and turmeric relate to these properties. In addition, curcumin appears to broadly affect cellular signalling, which allows it to impact a number of physiological systems.

This supplement is considered effective for reducing symptoms associated with osteoarthritis. Consumer reviews show that taking turmeric extract for arthritis can also help in reducing pain and improving joint functionality.

What is Turmeric Used For?

Turmeric and curcumin are used for a number of conditions, including:

• cancer;
• arthritis;
• high cholesterol;
• metabolic syndrome (prediabetes) and type II diabetes;
• autoimmune conditions (such as rheumatoid arthritis, plaque psoriasis and AIDS);
• inflammatory skin conditions (such as acne, boils, rashes, dermatitis and eczema.

Turmeric is also used for fever, headaches, muscle sprains, the common cold, allergies and more. Some of these uses are based on historical practice and may not be definitively supported by modern research.

Some uses may have some supporting evidence, based on laboratory or animal studies, but lack evidence from large-scale human research trials to confirm efficacy.

How to Take Turmeric for Health Benefits

As noted, turmeric and curcumin exhibit anti-inflammatory properties. These supplements are often taken to help reduce chronic inflammation, which is becoming increasingly tied to the development of several diseases, including type II diabetes and cancer.

Supplementing the diet with turmeric may be beneficial for reducing chronic inflammation. In India, turmeric is used very commonly in food preparation. It is estimated that the average Indian consumes 2 – 2.5 g of this spice a day.

The spice is made by boiling, drying and grinding the rhizomes (underground stems) of Curcuma longa. However, the rhizomes and roots of the plant can also be incorporated into salads, soups, stews, potatoes and most other foods.

Another popular way to consume turmeric in the diet is to drink tea made from the roots and rhizomes of C. longa. Traditionally, turmeric tea is consumed several times a day to support good health, reduce inflammation and increase antioxidant protection.

How to Use Turmeric Tea

You can make turmeric tea at home using the following recipe.

• Thinly cut or grate approximately 2 g of raw, organic turmeric rhizomes.
• Place the rhizomes in a medium saucepan with 150 mL of purified water.
• Set the heat to simmer and slowly heat the mixture.
• Allow the mixture to simmer and steep for at least fifteen minutes, being careful to avoid boiling.
• Remove the mixture from heat, strain the rhizomes from the mixture and serve the tea.

Many people like to add honey, lemon and other flavor enhancers. Turmeric teas are golden in color, offering bright, earthy flavors and aromas.

Other Ways to Take Turmeric Supplements

Turmeric can serve many functions beyond its uses as a culinary ingredient and dietary supplement. Other ways to use turmeric are listed below.

• Turmeric powder can be added to organic coconut oil and used as toothpaste.
• Use turmeric powder in makeup, skin creams and body scrubs to enhance skin tone and overall skin health.
• Add 3 or 4 tsp of turmeric root powder to homemade soaps and enjoy the added antioxidant and antibacterial effects.
• Add turmeric powder to olive oil and use as a dandruff-controlling shampoo.
• Use turmeric rhizomes and salt in a poultice to heal muscle strains and sprains.
• Add grated turmeric to meat dishes to reduce HCA’s (heterocyclic amines), which are associated with carcinogenesis.
• Use turmeric powder and rhizomes to add color to Easter eggs and other home crafts.

Turmeric Safety

The Natural Medicines Comprehensive Database rates turmeric as “Likely Safe” when taken orally and appropriately.

Some clinical trials have used 2.2 g of turmeric daily for eight months without severe side effects. Doses up to 4 g have been used daily for 30 days with no reports of adverse effects. Single doses of 12 g have also caused no ill effects.

Turmeric is non-toxic and side effects are generally limited to mild and temporary gastrointestinal distress. Dizziness has also been reported.

Serious adverse side effects may occur when turmeric is used inappropriately or by people who are allergic to Curcuma longa. Some have reported skin irritation from this product.

Using this herb may interact with certain diseases and prescription medications. Speak with your doctor about how to use turmeric if you have estrogen-sensitive cancer, heart disease, gallbladder disorder, type II diabetes or any other diagnosed condition.

Do not combine turmeric with medications that exhibit antihypertensive, anti-platelet or anti-diabetic effects without speaking with your doctor.

Additionally, this extract may interact with medications that involve the p450 cytochrome substrate, P-glycoprotein substrate, or medications that are metabolized in the liver. This interaction may increase the risk of adverse effects.

In all cases, be sure to speak with your doctor to better understand how to take turmeric for medicinal purposes.

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