How Much Turmeric Should I Take Daily?

Determining how much turmeric to take on a daily basis depends on how it is being consumed (for example, via supplementation or cooking) and why it is being consumed.

Turmeric dosage guidelines can range between 0.5 to 6 grams per day, though dosages as high as 12 grams daily have been used in studies.

Turmeric (Curcuma longa) is a perennial plant indigenous to South India and other tropical regions in Asia. Turmeric spice has been used in Indian, Indonesian, Chinese and other culinary traditions for thousands of years. Studies indicate that the average Indian person consumes between 2 and 2.5 g of turmeric per day.

It is also used in both Ayurvedic and traditional Chinese medicine. Traditional medicinal uses for turmeric powder include the treatment of digestive upset, liver ailments and infections, as well as relief from the effects of stress, depression and fatigue.

The correct amount of turmeric to take daily will depend on your reasons for using it as well as the specific formulation of the product you are using.

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 Much Turmeric Should You Take Daily?

The list of modern turmeric uses is extensive. Over the past 25 years a great deal of research has been conducted on both turmeric and its active constituent, curcumin.

Curcumin and turmeric exhibit antioxidant and anti-inflammatory properties. Many traditional and contemporary uses rely on these effects.

Contemporary research reveals that curcumin has the ability to modulate a wide array of cell signaling processes. This may explain why both turmeric and curcumin are claimed to affect many of the body’s major systems, including the cardiovascular, immunological, hepatic, endocrine and pulmonary systems.

Curcuma longa is generally regarded as safe by the Food and Drug Administration (FDA). However, the FDA has not approved the use of turmeric for the treatment or prevention of any disease. Consequently, there are no standardized dosage guidelines for turmeric supplementation.

However, data from numerous preclinical and clinical trials can provide a framework for supplementation and give users a range of safe amounts to use daily.

Taking Turmeric Turmeric for Arthritis

Clinical studies focused on the use of turmeric for osteoarthritis are generally positive. Osteoarthritis is characterized by the breakdown of the cartilage in joints, which can cause pain, inflammation and decreased mobility.

In a six week study, four 500 mg doses of turmeric extract per day was observed to be effective as two 400 mg doses of ibuprofen per day in reducing knee pain in individuals with osteoarthritis.

It is recommended to take between 1.5 – 3 grams daily of turmeric powder for arthritis. This dosage yields between 50 to 250 mg of curcumin extract, depending on the concentration of product used.

Turmeric and Curcumin for Cancer

Research indicates that daily turmeric doses between 500 mg and 12,000 mg have been used daily for certain forms of cancer, including colorectal, prostate, lung, breast, liver, skin, brain and other cancers. These studies have commonly lasted for 90 days.

Topical administration of Vaseline-based turmeric ointments has also been used against skin lesions caused by some forms of cancer.

It is important to note that taking turmeric and curcumin supplements may interact with conventional cancer therapies. Be sure to speak with your oncologist before combining turmeric or curcumin with conventional treatments.

The University of Maryland Medical Center also notes that neither turmeric nor curcumin should be used as an alternative to conventional cancer treatments. In some cases, they may be used as adjunct therapies.

How Much Turmeric to Take for Depression

There is significant research interest into the link between inflammation and mood disorders, such as depression.

Some naturopathic medicine practitioners have begun recommending turmeric supplements for anxiety and depression.

A study published in Phytotherapy Research reported that 1,000 mg per day of curcumin was approximately 97% as effective as fluoxetine at managing depression. Further, curcumin administration caused no adverse side effects.

Fluoxetine is a SSRI (selective serotonin reuptake inhibitor) and is prescribed as an antidepressant. It is commonly known by brand names Prozac and Sarafem.

The results of animal research also indicate that turmeric and curcumin may be helpful for depression; however, further clinical studies are required to verify these observations in a human population.

As noted, curcumin has been observed to broadly affect cell signalling pathways. It has been observed to affect serotonin and dopamine levels and inhibit the enzyme monoamine oxidase A (which may play a role in the observed serotonin and dopamine effects).

Turmeric and curcumin are also used for other neurological, cognitive and psychiatric disorders. Some of these include Alzheimer’s disease, Parkinson’s disease, poor memory, schizophrenia, OCD (obsessive compulsive disorder), bulimia nervosa and panic attacks.

Turmeric Dosage for Weight Loss

Turmeric and curcumin exhibit lipid-lowering and anti-obesity effects in animal and laboratory experiments. In general, turmeric’s association with weight loss and obesity relates to the spice’s anti-inflammatory properties. Obesity is associated with chronic inflammation, which is being increasingly tied to diseases like type II diabetes.

Turmeric and curcumin have been observed to produce a number of effects that may support weight loss, but these observations have been largely untested in human populations. In animal and laboratory studies, turmeric and curcumin have been observed to:

• inhibit blood vessel formation (angiogenesis) in fat cells;
• inhibit the formation of mature adipocytes (fat cells);
• promote natural death (apoptosis) of fat cells;
• increase bile production by the gallbladder, which may support digestion;
• lower triglyceride levels and low density lipoprotein cholesterol (LDL-C).

There are no guidelines to establish how much turmeric to take daily for weight loss. Few clinical trials are available that profile the relationship between turmeric supplementation and weight loss. In general, turmeric should only be taken as a complement to a weight-loss plan that includes a healthy diet and exercise.

Turmeric Doses for Inflammation & General Health

Chronic inflammation is associated with the onset and progression of many diseases, including Alzheimer’s, type II diabetes and some cancers.

Curcumin has been observed to reduce the expression of enzymes involved in the inflammatory pathway. The anti-inflammatory effects of turmeric and curcumin continue to be explored in clinical trials.

According to the Natural Medicines Database, for use as a general anti-inflammatory and health-boosting compound, a daily dosage of 3mg per kg of bodyweight is recommended. Studies have used doses between 1.5-7.5 mg of daily turmeric extract intake.

Improving the Effectiveness of Turmeric

Turmeric – and its active ingredient curcumin- are known to have low oral bioavailability outside of the gastrointestinal tract. This means that when it is ingested in powder or supplement form, only a small percentage of the ingredient consumed will be active in the body.

To improve the absorption of turmeric supplements in the blood, this supplement is often taken with other ingredients such as bromelain or piperine. It may also be formulated in a liposomal liquid or mixed with other lipids such as lecithin, essential fatty acids or fish oil.

These combinations increase the bioavailability of curcumin and thereby reduce the effective dosage that is required to be taken in order for benefits to be observed. It is recommended to seek out turmeric supplements that have been designed to improve absorption and to follow the dosage recommendations on those specific products to avoid taking an incorrect amount.

Conclusions

Turmeric is a staple of Indian cuisine. Epidemiological studies suggest that Indian populations are less prone to pro-inflammatory diseases, such as Alzheimer’s. For this reason, curcumin and turmeric have been implicated as agents that could prevent these diseases linked to chronic inflammation.

However, neither curcumin nor turmeric was effective in treating the symptoms of Alzheimer’s in individuals who already suffer from the disease.

Turmeric and curcumin are generally well tolerated by otherwise healthy individuals. However, both substances may interact with prescription and over-the-counter medications. Be sure to speak with your doctor to find out how much turmeric to take on a daily basis to ensure safety and efficacy.

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