If you are reading this, you already must be knowing about turmeric benefits. If not here is a list of some awesome health benefits of turmeric.
Okay, so lately there has been a lot of confusion on how much turmeric one can take in a day and how many times one should take it.
The primary reason for the confusion on “how much” arises from the fact that one can take turmeric (and thus its active ingredient – curcumin) in so many ways:
- Fresh turmeric root
- Turmeric dried root powder
- Supplement with various % of curcumin present
- Fluid extract
Now the key difference in each of them is the quantity of “curcumin“. So how much of this one can take in a day?
If you are confused what curcumin is – curcumin is the “most active” ingredient of turmeric, it is also the most studied (A quick search on Greenmedinfo will throw more than 1,500 results!)
According to numerous studies, curcumin is known to have fantastic anti-inflammatory (1, 2, 3), anti-oxidant (1, 2), anti-microbial (1, 2, 3) and natural painkilling (1, 2) properties, just to name a few.
If you want to read more about Curcumin and its benefits, read our detailed article here>
Recommended Turmeric Dosage Per Day
If you already know about turmeric and looking specifically for turmeric recommended dosages, use the table below. If you want to know more, we encourage you to read the full article first
Turmeric Dosage – Quick Reference
|Turmeric Type||Dosage||Keep in Mind|
|3 - 4 gms per day||
Can be eaten as it is, already bioavailableWash before use
|1 tsp / 2 - 4 gms per day||
Start small - 1/4 tsp, then gradually increase
Choose Quality powderLow absorption, take with black pepper/fats
Turmeric / Curcumin Supplements
|1,000-1,800 mg per day||
Go for reputed brands
Look and follow the recommended dosage on the pack
Do not use for a long duration
Before we go and dive deeper into Turmeric dosage, let’s discuss the three most popular ways to take turmeric/curcumin and their pros and cons. Please use the following Table of Contents to jump to sections of interest –
Table of Contents
- Recommended Turmeric Dosage Per Day
- Popular Ways to Take Turmeric
- How much turmeric can I take in a Day?
- But then why some Research Study use High Dosages?
- Turmeric Dosage – what experience tells us
- Possible side effects – large dosage for a long time
- How to choose Right Turmeric Powder?
- Key Takeaways On Turmeric Dosage
Popular Ways to Take Turmeric
Three ways stand out when it comes to taking turmeric / curcumin –
Raw turmeric is what you get from the turmeric plant directly and it has amazing health benefits. In fact, as many beneficial ingredients of turmeric (e.g. Turmeric Oil) are lost when it is converted to powder or supplement if you want to get the full spectrum of turmeric benefits, this is the best way to do so.
Another great benefit of raw turmeric is that thanks to turmeric oil, you do not need to worry about its low bioavailability (turmeric is not water soluble, but fat soluble) (1).
But, the problem with raw turmeric is not readily available, difficult to use and difficult to store.
Turmeric powder which is made by drying raw turmeric can be stored for a long time and much easier to use at any time of the year. (Read: How to make powder turmeric from raw turmeric)
Turmeric powder can be used in various ways. It can be added to curries, smoothies, milk and so on. The list is endless. This is what makes it the most popular choice. In the case of powder, you need to take it with black pepper/fats to increase its bioavailability.
But, many people do not like the taste of turmeric powder, also in case of severe pain, cancer, etc, the quality of powder required is too much and thus almost impossible to take. This is where supplements can help.
Turmeric / Curcumin Supplements
Turmeric supplements are an easy way to get benefits of Turmeric’s key ingredient – curcumin. There are several types of supplements (Meriva, Theracurmin, Longvida, etc.) on the market and most of them, also address the problem of poor bioavailability by using proprietary methods etc. They also have their recommended dosage on the bottles.
If you are interested in knowing more about the supplements types and how they are different, read this –Types of Tumeric / Curcumin Supplements
The key issue with supplements is that they should not be taken for a long duration. This issue is not when you are taking turmeric powder or raw turmeric.
Thus, supplements are best for a short period of time.
How much turmeric can I take in a Day?
Now, let’s discuss on how much turmeric one can actually take in a day. As turmeric is not a drug, the opinion on how much you can safely take vary a lot.
Here is what Research Studies Reliable Sources have to say about it –
According to University of Maryland Medical Center
The permissible dosages of various forms of turmeric (for adults):
- Cut root: 1.5 – 3 g per day
- Dried, powdered root: 1 – 3 g per day
- Standardized powder (curcumin): 400 – 600 mg, 3 times per day
- Fluid extract (1:1) 30 – 90 drops a day
- Tincture (1:2): 15 – 30 drops, 4 times per day
Both fluid extracts and Tinctures are not commonly used.
According to WebMD:
- For upset stomach (dyspepsia): 500 mg of turmeric four times daily.
- For osteoarthritis: 500 mg twice daily of a specific turmeric extract (Meriva, Indena); 500 mg four times daily of a non-commercial product has also been used.
- For rheumatoid arthritis (RA): 500mg twice daily of a specific formulation of the turmeric constituent, curcumin (BCM-95®, Arjuna Natural Extracts, India), has been used.
The first two are related to normal turmeric powder and the third one – BCM-95®, Arjuna Natural Extracts – with a 95% standardized powder (a supplement).
As you can see the dosage is within 2g range.
Dosage Used in Research Studies
Most of the research conducted on turmeric has been done using turmeric extract or supplements.
But, these dosages are recommended for short periods of time, 2-3 months.
Summary of info
If you are using the powder we would like to mention that you can take 1 tsp of powder on a daily basis without any issues. In terms of gms, the figures are mentioned below:
These are very conservative figures and taking up to 4-5 gms per day is also fine.
In terms of tsp – ideal turmeric dosage is thus around 1 tsp per day.
But then why some Research Study use High Dosages?
While researching over dosages we found a very interesting thing and looking back and thinking about it, we were just wondering why a thing so simple and logical did not strike me!
While we were researching over dosages, I came across studies where researchers were giving dosages as high as 8 g per day to patients. This we observed in several studies. But then why the University of Maryland Medical Center and others suggest such a small dosage?
The answer may lie in the fact that the dosages are high when we need them i.e. when we are not well.
For example, if you have back pain, you may want to take a high dosage for a day or two and get well. But once you do, you come to the normal “preventive” dosage.
Thus, in our opinion, there are two kinds of turmeric dosages we can take:
- Preventive – which are low and which we can continue for the lifetime
- Curative – required when we have some issues. For example, some of the studies mentioned high dosages to cancer patients and it makes all the sense to do so as we need quick action here.
So when you are suffering from say arthritis pain and you take large dosages, it acts like a strong painkiller and helps you.
This can go on for some time and then one should get back to preventive dosage as soon as our body is back in shape.
Turmeric Dosage – what experience tells us
Turmeric has been used in India for thousands of years. Millions of people take milk with turmeric on a daily basis and it is included in almost every curry / vegetable we make.
Thus, experience tells that taking even 1 tsp turmeric a day will not have any issues. Of course, if you are new to it, start small – maybe 1/4 tsp and then increase.
So, 1 tsp good quality turmeric powder (check for recommended brands here) should not have any issues at all.
Possible side effects – large dosage for a long time
There are no side effects when you use turmeric as a spice, why? Because the dosage is always limited. But things may be different when you take supplements or large amounts of turmeric powder for a long period of time.
It is important to understand that the side effects occur when you take them for a long period of time and not immediately.
Thus we can always take curative dosages whenever we require and shift to preventive ones when fine. Also when the preventive dosage limit says 3.0 g per day, nothing wrong is going to happen if you take 6-8 g per day.
Most of the times the dosages mentioned are on a much safer side.
Typical side effects are related to the digestive system – stomach upset, diarrhoea, ulcers. The side effects may also vary from person to person too. I was not able to find any “very” serious side effects though except ulcers.
Again, we would not like to create a panic here and thus would like to highlight that turmeric is very very safe, only its very high dosage for a very long period of time is known to cause issues.
How to choose Right Turmeric Powder?
If you are new to turmeric, then use any of these 3 methods to get the right turmeric powder:
- Ask people you know well who are using turmeric and get their recommendations
- Go to an online portal and look for organic brands / certified brands (we are saying this because if you do not know what good turmeric is, it will be difficult to figure it out in hundreds of brands, some very cheap and some with a lot of reviews
- You can check the list of our recommended brands here>
Key Takeaways On Turmeric Dosage
- It is safe to take up to 1 tsp good quality turmeric powder a day
- There are indeed some limits of turmeric usage on a daily basis if you are taking a preventive dose. (see details above). Regarding turmeric powder (and not supplements) – you can exceed them to a certain extent with no issues at all.
- In case of disorder, a curative dosage can be as high as 8-10g per day (note – this is not prescribed dosage, but we found this to be the highest quantity among all the used dosage in research studies we analyzed).
- Turmeric (powder) is very safe to use and side effects only occur when high dosages are taken for the long duration of time
It is very very difficult to do so. You will have to take a HUGE quantity to overdose turmeric powder / raw turmeric. But you can overdose supplements.
We would not say ” better” but a properly certified turmeric powder will not have issues of contamination which is so common. But make sure you take a proper certified one. Here are some guideines>
Turmeric can be made part of your life and diet can be taken lifelong! In fact, that is when the best results are likely to come.
Do share your views on Turmeric! Stay healthy!