Turmeric is a bright yellow-orange spice that is a staple in Asian and now world cuisine. Its popularity has to do with research showing that curcumin, which is the powerful component of turmeric, has potential anti-inflammatory benefits. Check how much curcumin to take to help reduce arthritis inflammation .

How Much Turmeric Do You Need to Reduce Your Inflammation Levels?

This spice has numerous health benefits, but it is not a panacea. Turmeric is an orange-yellow spice that is widely used in Asian cuisine. This ingredient can be found in many places, from teas, lattes, protein bars and supplements. 

The popularity of this ingredient is due to its anti-inflammatory properties, which have been proven through various studies. But how much turmeric should you consume to take advantage of these benefits? According to experts, this depends on a few factors.

Various ways to consume turmeric

First of all, there are a few different ways to consume turmeric. The most common ways include root powder, turmeric extract, or a curcumin supplement. Curcumin, the main active component that gives turmeric its anti-inflammatory and antioxidant properties, only makes up 3 percent of dried turmeric. 

Turmeric extracts or isolated curcumin found in dietary supplements are much higher in curcumin, so they are more likely to have an impact on inflammation than the dried spice.

Therefore, a pinch of turmeric in an occasional recipe may not have long-lasting anti-inflammatory effects, unless a person also consumes turmeric or curcumin supplements on a regular basis.

Recommended dosages of turmeric to reduce inflammation

Most research indicates that taking at least one gram of curcumin per day is necessary to receive measurable anti-inflammatory effects. The Arthritis Foundation recommends 400 to 600 milligrams (mg) of turmeric capsules, three times a day, or half to three grams of the root powder per day to relieve inflammation. 

study published in the Journal of Medicinal Food found that people with arthritis benefited from consuming one gram of curcumin per day.

It is also important to note that the body does not absorb the spice on its own very well. For this reason, it is recommended to combine turmeric with black pepper and a source of fat such as olive oil or avocado for maximum absorption. (Just make sure you don’t combine it with any food that can cause inflammation.)  

Although the amount of turmeric normally used in cooking is safe for human consumption and probably does not cause any side effects, consuming extremely high amounts could cause gastrointestinal problems. Such as an upset stomach, nausea, diarrhea, and dizziness. 

What we can conclude from this information

The main conclusion is that if you are considering taking turmeric or any other supplement for inflammation, it is important that you inform your doctor first, especially if you take other medications. 

All of them should be reviewed to determine if there are any potential drug interactions that may pose a health risk. For example, if one were taking certain blood-thinning medications, ingesting turmeric could increase the risk of bleeding. 

More research is still needed to determine a specific dose of turmeric or curcumin that guarantees health benefits, but it doesn’t hurt to add some of the ground spices to your recipes or talk to your doctor about possible supplements and appropriate dosages.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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