If you know about the wonderful abilities of turmeric, it is possible you are wondering how much turmeric you should take. Many still use turmeric only in their cooking though. However, this spice is more than just a cooking ingredient, and it can be the key to helping your body feel and work better.
But how much turmeric is right for me?
That’s an excellent question, and worth taking some time to find out the answer to. First, you need to know that turmeric contains curcuminoids, of which curcumin is the most powerful. To get real benefits, you need turmeric extract, which is a concentrated version of all the curcuminoids. Turmeric powder, on the other hand, doesn’t contain enough curcuminoids and active compounds to make any difference for your health.
Several studies have determined that 750 mg a day of curcumin can help reduce inflammation in chronic conditions, such as arthritis, sciatica, and inflammatory bowel disease. However, a dose of 1,500mg daily for 30 days can be more effective in treating inflammation and poses no dangerous side effects. Afterward, you can maintain a healthy inflammatory response in your body with a dose of around 750mg per day.
How does turmeric extract reduce inflammation?
Inflammation is the body’s normal response to injury or disease, but during chronic illness, inflammation remains and pain can set in. Turmeric extract reduces inflammation by blocking certain inflammatory pathways and cytokines, including CRP, TNF alpha, and IL-6.
Since turmeric is also antioxidant, it will reduce the risk of oxidative damage that leads to cancer and further tissue damage. Using a turmeric extract even when you are healthy is a great way to prevent any future disease or inflammatory process.
Will any turmeric extract work?
Not all turmeric products are the same. In this case, you want a 95% turmeric extract, but even still, bioavailability may be as low as 40%. This means, that even if you take a high potency turmeric extract, your body may not be able to utilize it properly.
Even more so, in some cases, commercial turmeric extract products only have 50-100mg of turmeric per capsule. This means you would have to consume about 10 pills a day to get a therapeutic dose. What you need is a turmeric extract supplement that contains at least 750 mg per tablet, and you should consume 1,500mg a day if you are trying to target inflammation aggressively.
Be sure to check the label supplement facts label before you buy a turmeric supplement. For example, if you look at Active Atoms Turmeric, you’ll see that it contains 750mg of turmeric extract per capsule which is the highest potency turmeric available. Also, check for BioPerine, a trademarked compound of black pepper extract that has been proven to increase bioavailability. The brand mentioned above also provides a healthy dose of BioPerine.
Don’t forget to change your habits too!
Now that you know you should consume at least 750 mg of turmeric a day to keep inflammation at bay, you can also do some other things to improve its efficacy. For one, you can begin to sleep at least 8 hours a day, work out and move more, eat a balanced diet, and try stress management strategies.
If you are wondering how much turmeric you should take, then you can learn more about the optimal dose of turmeric for inflammation here. Remember to consult with a doctor if you suffer from other illnesses or have a bleeding disorder.