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.
Table of Contents
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 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.
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.
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.
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!