4 Essential Tips on How to Take Turmeric

Now you have heard so much about turmeric. It is an excellent anti-inflammatory agent, a strong antioxidant, helps elevate mood and benefits brain health, reduces cholesterol levels, etc.

ReadLong List of Turmeric Benefits

Excellent! So now you plan to take it..but the first thing how do you take it? After all, it is a spice you can’t consume it directly as a spice or fresh root?

Even if you do, how much should you have? Also what about curcumin’s bioavailability issue?

No worries! Here are a few tips on how to take turmeric daily and what are the benefits of taking turmeric daily.

Please feel free to use the Table of Contents below to jump to the relevant section in the article.

4 tips on how and why to take Turmeric

These short steps will guide you on how to take turmeric daily and how this will help you.

1. Select the right brand and quality

The first step is to select the right brand of turmeric. We have a few suggestions regarding the brand of turmeric to help you get started which you can check here.

The most important thing is that the turmeric you use should be organic. Here is a guide to identify organic turmeric. (Read How To Identify Genuine Organic Turmeric?)

The next important test is with regards to the quality of the turmeric powder. Turmeric powder can be adulterated with fillers or coloring matter.

Here is a quick guide that can help you identify whether your turmeric powder is adulterated or not. (Read How To Test Turmeric Powder For Quality and Avoid Adulterated Products)

Once you get these things checked, you are sure about the fact that you have genuine good quality organic turmeric powder.

2. Make it a part of your diet

One of the simplest ways to include turmeric in your life is to start including it in your diet. You can sprinkle it on your different food items such as soups, salads or even include it in your cooking.

Here are some interesting recipes that include turmeric in food items with a twist. (Read 4 Awesome and Surprising Turmeric Recipes)

Coming to the bioavailability part. Curcumin, the principal active ingredient of turmeric is poorly soluble in water.

Research proves that piperine present in black pepper increases absorption of curcumin in the body and since curcumin is soluble in fats these are essential for its absorption in the body. (Read How To Improve Bioavailability of Turmeric, Health Benefits Of Turmeric and Black Pepper)

A good formula combining these ingredients is The Golden Paste. Here is the recipe for it. You can start with 1 teaspoon daily and slowly build the dose as to how it suits you. Some individuals can’t tolerate the taste.

Here are some interesting recipes on how to incorporate The Golden Paste in your food. (Read 10 Easy and Awesome Ways To use Turmeric Or Golden Paste)

You can add the Golden Paste to soups, salads, smoothies, rice preparations, etc. Some people enjoy it in their coffee while some even freeze it in a silicon mould and pop them as a whole.

Another delicious recipe is Turmeric Milk. This is a good elixir for cough and colds and a great immunity booster.

Turmeric tea is another great way of reaping the benefits of curcumin. There are two recipes for two different versions which you can find here.

You can also add cinnamon to your Golden Paste or other turmeric recipes to enhance its flavor and therapeutic effect. (Read Why should you add Cinnamon to Turmeric?)

4 Essential Tips On How To Take Turmeric

3. Benefits of taking turmeric daily

Coming to taking turmeric daily, what are the benefits? Here are a few pharmacological properties of turmeric:

1. It is an anti-inflammatory agent.
2. Its antioxidant property reduces oxidative stress and improves the antioxidant defense.
3. It a potent anti-microbial agent.
4. It boosts immunity.
5. It reduces cholesterol.
6. It is good for brain health.
7. It helps in weight loss.
8. It hastens wound healing.
9. It is a natural painkiller.
10. It is beneficial in skin diseases.

A study was conducted by researchers at Ohio State University where healthy middle-aged individuals were given curcumin in conjunction with lipids at a dose of 80mg per day and the effects of this supplementation were observed.

The aim was to see how a dose as small as 80mg could make a difference to those who are already healthy.

Curcumin lowered blood lipid levels and affected certain heart health-related measures which reduced the risk of atherosclerosis and high blood pressure. It boosted immunity and raised antioxidant defenses.

It reduced the level of enzymes which are at high levels are indicative of liver injury. Curcumin reduced plasma beta amyloid protein concentrations reducing the risk of Alzheimer’s.

4. Certain Precautions to be Taken

Turmeric in the diet is absolutely safe. In fact, Asian countries use this spice daily in cooking. Studies show that doses up to 8g are safe, but there is no need to take that much.

ReadHow much turmeric to take in a day

You might face slight gastric symptoms when you take turmeric for the first time, but these fade away. But high doses of turmeric could cause serious gastric side effects. Also, those who are at risk of developing kidney stones should take turmeric in moderation due to its high oxalate content.

Turmeric supplements are to be taken with caution for they are a concentrated version of curcumin and also contain bioenhancers which if taken in excess could cause adverse effects. Please consult a doctor before taking turmeric supplements.

Turmeric supplements should be avoided in pregnancy and lactation.

Curcumin has anti-platelet activity and hence curcumin supplements should be avoided when taking blood thinners.

If scheduled for surgery, discontinue taking turmeric supplements two weeks prior to surgery.

Turmeric supplements should be avoided if you suffer from gallbladder obstruction.

Turmeric supplements could have possible drug interactions with blood thinners, blood sugar lowering drugs, stomach acid reducing medications and certain antidepressants.

Conclusion

These 4 short tips are directed towards guiding you to take turmeric daily. Research shows that turmeric, especially curcumin, can help in the treatment of various diseases.

However if consumed daily, as a part of the diet, it can even serve as a preventive measure against diseases. Start taking Turmeric for Health!

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About the Author

Fazila (B.Sc Biotech. & Bioinformatics)

Turmeric for Health's writer team consists of passionate writers from the fields of biotechnology, pharmacy, nutrition, Ayurveda & microbiology.Our writers are highly qualified with many having Ph.D., M.Tech & MSc degrees while others having B.Tech, BSc, B.Pharm. Our differentiation lies in researching and presenting ONLY FACTUAL SCIENTIFIC information. We spend 10s of hours to write a single article. Info of our articles is sourced from reliable scientific sources which are also provided as a link alongside for readers to refer if they want. You can read more about our team in the " About us" section.

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14 Comments

  1. I keep meaning to use turmeric on a regular basis. I have multiple issues it help. About years ago I did the organic powder by itself for at least 3 months and noticed no results. A few years ago I learned about increasing the bioavailabilty with black pepper. I am eager to get going on this but when I have too many options I never act. So to my question, what is the most efficient way, whether palatable or not, to take turmeric? Also the exact amounts to use of each item needed. I once made a paste and added it to food but basically it ruined the taste of everything I added it to. I don’t mind a bad taste by itself even multiple times a day though. Anyway, thank you so much if you are able to respond. BTW I will update on any improvements of my issues which are no doubt inflammation issues and maybe more.
    Thanks…

    1. Hi. You can take Golden Paste. Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose gradually to 1 tsp 2-3 times a day over a few weeks. Best taken with food to avoid acid reflux. Avoid taking it at the same time when you take meds.
      http://www.turmericforhealth.com/turmeric-recipes/how-to-make-turmeric-paste-or-golden-paste
      http://www.turmericforhealth.com/turmeric-recipes/how-to-make-golden-paste-from-raw-fresh-turmeric

  2. In one of your E-mails to me, you mention the best way to use turmeric is to sprinkle it into your soups or in your cooking or on your salads, and the next time you tell me it isn’t any good by itself that you have to make a paste out of it to be efficient.
    Now, which way do you want a person to go?????????????

    1. Larry turmeric in diet that is included in cooking is the best way of taking it. That is great if you are doing it on a daily basis as in Asian diet. Heating increases the solubility of turmeric and dietary components like fat help in the absorption.
      However by itself, that is if you just take turmeric powder in a spoon and eat it directly, most of it is going to go unabsorbed. Also if you are looking for turmeric as a remedy for a particular health condition then you should opt for the paste. Since people find it difficult to include it in their diet daily they prefer taking it as paste; some go for both.
      If your diet lacks fat and black pepper or if you are looking for a more therapeutic version stick to the paste. Hope this helps.

  3. Hello ,Thanks alot for your precious inormation about Turmeric , I’m using Curcumin powder nowadays cause i read alot about the benefits of Turmeric , i also has given turmeric to a friend ( He used to have a bit high cholesterol in his blood test: 280 mg/dl but when i told him about turmeric he started taking the powder ( 1 tsb a day ) and GUSS WHAT !?
    in less than 2 weeks his cholesterol level dropped to 170 mg/dl !! and that was marvelous!
    i have a question please : i’m thinking about mixing Turmeric with Ginger and cinnamon ! ( all in powders) so i start taking half a tea spoon of each and mix them all in one smoothie! ( i only take curcumin) cause i read alot about the benefits of Cinnamon and Ginger ! so what do you think ? should i take the three powders separately or i can mix them all with no worries !
    Thanks alot and keep doing the right thing!

    1. Hi. That’s fantastic new about how turmeric improved cholesterol levels in just 2 weeks. Thank you for sharing this. Yes you take all the three powders at the same time. Wish you and your friend great health!

  4. thanks for such valuable article.. I am very old friend and consumer of turmeric but I discovered through your interesting newsletters that I am junior in the knowledge of Turmeric..I do not use powder I buy dried roots and convert to powder at home..In my country Syria I have no chance to select roots brands hence I have to buy what is available.. many thanks to all you team

    1. You can buy the capsules. That’s what I take. They’re located with the other supplements if your local store carries it.

    2. Yes you can take turmeric powder and a pinch of black pepper powder in a capsule and consume it after meals. Cooking with turmeric, black pepper and oil would enhance the absorption.

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