- Turmeric Dosage: How Much Curcumin Should You Take Per Day?
- What is Turmeric Curcumin?
- Turmeric Dosage
- Final Thoughts on Turmeric Curcumin Dosage Recommendations
- Is Turmeric Safe? 5 Side Effects of Turmeric to Know About Before You Take It
- Most Common Turmeric Side Effects
- Recommended Turmeric Dosage
- Always Consult with Your Health Care Provider
- You May Also Like
- Curcumin, Cancer, Bowel and Liver Disease
- I Was a Pooping Machine
- I Could Barely Handle the Taste
- I Definitely Had More Energy Than Usual
- The Soreness From My Workouts Went Away Faster
- My Stomach Hurt If I Didn’t Take It With Food
- Turmeric Side Effects
- 1. May Cause Gastrointestinal Problems
- 2. May Cause Gallbladder Contractions
- 3. May Cause Diarrhea And Nausea
- 4. May Increase Risk Of Kidney Stones
- 5. May Increase Bleeding Risk
- 6. May Cause Allergic Reactions
- 7. May Lead To Infertility
- 8. May Cause Iron Deficiency
- 9. May Lower Blood Pressure Way Too Much
- 10. May Be Risky During Surgery
- 11. Unclear Information On Its Effects On Pregnant And Breastfeeding Women
- Top 7 Positive Turmeric Side Effects
- Top 3 Negative Turmeric Side Effects
- Turmeric’s primary effect on the body is that it decreases inflammation, which is associated with many health conditions.
Turmeric Dosage: How Much Curcumin Should You Take Per Day?
Turmeric is perhaps the most researched dietary supplement in modern science. This powder maintained prominence for thousands of years in Ayurvedic medicine as a holistic approach to healing common ailments, while bringing very few side effects in the process.
Evidence continues to emerge, demonstrating that our ancestors may have been correct about the numerous health benefits of turmeric. Study after study has verified a wide variety of claims. As a result, we’ve witnessed the rapid emergence of turmeric supplements on store shelves worldwide.
What is the recommended turmeric dosage, and how much should you take per day to achieve maximum benefits? This article will explore daily dosing recommendations, safety, and more.
What is Turmeric Curcumin?
Turmeric powder is the primary spice in the Indian dish, curry. This powder derives from the ground-up roots of a species of ginger plant known as Curcuma longa. The curcumin content within turmeric provides the bright orange color as well as the majority of turmeric’s benefits. (1)
The problem is that turmeric powder only contains about 3% curcumin, which is the potent antioxidant and anti-inflammatory agent. When you’re buying a supplement, it should contain at least 150-250 mg of curcuminoids per serving to have any real positive effect. (2)
Another issue with turmeric is the poor bioavailability (absorption) into the bloodstream. The body struggles to make use of turmeric by itself without the help of bioavailability enhancers, such as piperine (black pepper). Piperine, usually in the form of trademarked ingredient BioPerine, significantly increases the absorption of turmeric.
Turmeric Benefits and Uses
Why do people use turmeric, and what are the health benefits? Curcumin’s therapeutic properties offer numerous practical uses in daily life. Here are several of the proven benefits.
- It Lowers Inflammation: Turmeric is an excellent all-natural anti-inflammatory. It helps reduce chronic inflammation associated with arthritis and joint pain, and skin conditions such as psoriasis and eczema. It also acts as an antihistamine and reduces asthma flare-ups, and may help manage back pain.
- It’s a Potent Antioxidant: Curcumin is a powerful antioxidant that has demonstrated an ability to reduce oxidative stress throughout the body. Turmeric’s disease-fighting potential has shown promise as a complementary treatment for fibromyalgia symptoms and cancer.
- It’s Good for Heart Health: Studies show that curcumin can enhance vascular endothelial function, which typically declines with age. This attribute improves blood flow, which has shown beneficial effects for regulating blood pressure and lowering cholesterol levels.
- It Manages Weight: Researchers have discovered that turmeric has an innate ability to improve metabolic disorders by increasing insulin sensitivity and enhancing lipid metabolism. Thus, curcumin may be useful for people with diabetes or individuals trying to lose weight.
- It Enhances Brain Function: Curcumin has shown that it can preserve brain function in those with Parkinson’s disease, Alzheimer’s or dementia and also slow the progression of these conditions. Additional research shows that turmeric can improve brain health and even reduce symptoms of depression.
- It Supports Liver Health: The liver is the body’s central filtration system and is responsible for dispelling toxins from the body. Studies show that turmeric can assist the liver in its detoxification process, helping to cleanse the body of foreign substances.
- It Improves Digestion: Turmeric can also aid digestion if you struggle with certain inflammatory disorders. Curcumin can diminish uncomfortable symptoms like bloating, abdominal pain, and constipation associated with irritable bowel syndrome (IBS) and ulcerative colitis and Crohn’s disease.
How much turmeric should you take per day? Most studies use a turmeric dosage between 500-2,000 mg of curcumin per day. This dose comes in the form of an extract, which contains much higher concentrations of curcumin that you’d find in turmeric root powder or food.
Studies have shown that short term dosages as high as 8 grams are non-toxic to humans in clinical trials. While higher dosages may be useful, we do not recommend them for long-term use. Currently, there is not have enough data available to confirm safety or tolerability of such high dosages for extended periods.
The World Health Organization (WHO) deems 1.4 mg per pound (0–3 mg/kg) of body weight to be the recommended allowable daily intake (ADI) for curcumin. This amount should be a safe and tolerable dosage for the vast majority of users looking to reduce arthritis pain, lower inflammation, or improve overall health. (3)
Popular turmeric supplements often contain a mixture of 150-250 mg of curcumin per serving, with the rest of the capsule filled with turmeric root powder. Any product within this dosing range should be acceptable for daily use.
If you are looking for an encapsulated product for health benefits, keep the following tips in mind:
- Do not buy pure turmeric root powder unless the label discloses the exact curcumin content. Otherwise, you may not be getting enough curcumin to experience the full range of benefits.
- Do not buy a turmeric supplement unless it contains some form of black pepper extract to increase absorption and bioavailability.
How long does it take for turmeric to work?
How long do you need to take turmeric before noticing results? The answer depends on the reason you’re using a curcumin supplement. For example, turmeric starts to work almost immediately after taking it for improving overall health and providing temporary pain relief.
However, if you’re dealing with chronic inflammation or arthritis and joint pain, you need to stay consistent. It may take 2-4 weeks before noticing any improvement in the arthritic condition. To achieve maximum benefits, you need to remain on a steady dosing schedule for 4-8 weeks.
The results achieved also depend on many other factors, including activity levels, age, body mass, other medications, and the severity of the condition. Turmeric works well, but it’s essential to give curcumin time to build up in your system so it can reduce systemic inflammation.
Precautions and Adverse Effects
The side effects of turmeric are quite rare and usually moderate. Keep the following in mind when deciding on whether or not curcumin is right for you.
- Turmeric is a blood thinner which can increase the risk of bruising or bleeding. Discontinue use of curcumin at least two weeks before any surgery or if you are using anticoagulants.
- Be extra careful if you’re using turmeric for diabetes as it may cause blood sugar to drop too low.
- Turmeric may inhibit iron absorption. If you have an iron deficiency, you may want to avoid curcumin.
- If you are pregnant or breastfeeding, you should not use turmeric. There is not enough reliable evidence to confirm the safety of curcumin during pregnancy.
- Curcumin may also increase the risk of kidney stone formation and can worsen symptomology associated with gallbladder disease.
- In a small number of individuals using higher dosages, turmeric may cause stomach pain, nausea, vomiting, diarrhea, allergic reactions, or constipation.
Final Thoughts on Turmeric Curcumin Dosage Recommendations
The recommended turmeric dosage is between 500-2,000 mg of curcumin per day. This daily dose should be enough to yield significant health benefits to those who remain consistent with the supplement.
- Difference between turmeric vs. curcumin.
If you’re struggling with arthritis, inflammation, high blood pressure, high cholesterol, or any other number of issues, turmeric may be able to help. Contact your doctor or primary care physician to see if curcumin can improve your condition.
Is Turmeric Safe? 5 Side Effects of Turmeric to Know About Before You Take It
Everyone is talking about the health benefits of the Indian spice turmeric. But there are 5 side effects of turmeric – and its active ingredient, curcumin – that you need to be aware of before adding it to your diet.
It’s best to avoid taking turmeric in food or as a turmeric supplement if you have any of the medical conditions below.
Before I jump into an explanation of turmeric’s side effects, I want to point out that turmeric in reasonable doses is considered safe for anyone in general good health. As a spice, it’s been used in traditional Indian cuisine for centuries.
According to the University of Maryland Medical Center, “Turmeric in food is considered safe. Turmeric and curcumin supplements are considered safe when taken at recommended doses.” The National Institutes of Health (NIH) classifies turmeric as “likely safe”.
Many positive health benefits are associated with turmeric’s anti-inflammatory properties. Turmeric has been used to ease many inflammation-related disorders and conditions including upset stomach, intestinal gas relief (including for lactose intolerance), psoriasis, eczema, rheumatoid arthritis, fibromyalgia, sciatica, and osteoarthritis.
Researchers are investigating turmeric’s ability to protect brain cells after a stroke. And as I’ve reported, turmeric may even protect against the effects of Alzheimer’s dementia.
Note: Take a look at coconut oil as well if you are looking for alternative treatments for Alzheimer’s or for ways to lower your risk.
However, there are potential negative health-related side effects of turmeric. Turmeric is not for everyone, and there are situations when you likely should discontinue taking it.
Most Common Turmeric Side Effects
Below I’ve outlined the 5 most common turmeric side effects as reported in the medical literature. If any of these conditions apply to you, proceed with extreme caution and only under the advice of your health care provider.
Blood Thinning. According to the National Institutes of Health, turmeric may slow blood clotting. Avoid combining turmeric with anticoagulant and/or antiplatelet drugs. If you take blood thinning medication, consult with your health provider before eating turmeric in food or taking turmeric supplements.
Examples of medications that act as blood thinners include aspirin, ibuprofen (Advil, Motrin, etc.), warfarin (Coumadin), naproxen (Anaprox, Naprosyn, etc.), and others. Don’t take turmeric with these or related drugs.
Since turmeric can slow blood clotting, avoid it if you take herbal supplements that slow clotting. The NIH website mentions angelica, clove, danshen, garlic, ginger, ginkgo, Panax ginseng, red clover, and willow as examples.
Due to blood thinning side effects of turmeric, stop taking turmeric at least two weeks before any surgical procedure.
Diabetes. Turmeric may lower blood sugar. Avoid turmeric if you take diabetes medications, since turmeric could cause your blood sugar to fall even further. This could result in hypoglycemia.
Gallbladder. The NIH recommends avoiding turmeric if you currently have problems with your gallbladder. If you have gallstones or a bile duct obstruction, turmeric may cause your condition to worsen.
Pregnancy. Turmeric should be avoided during pregnancy. According to the NIH, turmeric may stimulate the uterus or promote a menstrual period. NIH also recommends not taking it during breast feeding.
Stomach Complications. Interference with antacid medications is a possible side effect of turmeric, according to the University of Maryland Medical Center. Turmeric may cause increased stomach acid if taken with antacid drugs such as Tagamet, Pepcid, Zantac, Nexium, or Prevacid.
Although research shows turmeric may be effective as a treatment for upset stomach, it may aggravate gastric reflux disease. If you have gastroesophageal reflux disease (GERD), pay attention to how turmeric affects you. Discontinue taking it if you experience side effects like worsening reflux.
Recommended Turmeric Dosage
Ground Turmeric: 1 Teaspoon (2 grams)
What’s an appropriate dosage to avoid the side effects of turmeric? According to the medical community, about 2,000mg is the maximum amount of standardized turmeric curcumin you should take per day.
When cooking with ground turmeric powder, the University of Maryland recommends 1 to 3 grams per day. One gram of ground turmeric powder is about ½ teaspoon. Three grams is about 1½ teaspoons of ground turmeric powder.
According to the University of Maryland Medical Center, there is no recommended dose for children. For adults, the general recommended dose is 400-600mg of standardized curcumin powder 1-3 times per day. The NIH suggests you can take up to 500mg up to 4 times per day.
The NIH’s specific dosage recommendations include:
Osteoarthritis: 500mg twice daily of a turmeric supplement containing Meriva. Or, 500mg four times daily of a non-commercial product.
Rheumatoid Arthritis: 500mg twice daily of a Curcumin BCM-95 extract.
Upset Stomach (Dyspepsia): 500mg of turmeric four times daily.
The turmeric supplement I take, Nutrigold’s Turmeric Curcumin Gold, contains 500mg of turmeric per capsule. To avoid side effects of turmeric, don’t take more than 3 to 4 capsules of supplements like this one per day based on NIH recommended dosages. The dose shown on the label is 1 to 3 capsules per day.
Always Consult with Your Health Care Provider
Now you’re armed with information on possible side effects of turmeric, as well as recommended dosages. Be smart with how you take turmeric as a herbal supplement or use it in cooking.
Especially steer clear of turmeric if you are pregnant or have issues related to blood sugar, blood clotting, gall bladder, or stomach acid. And remember, do not take turmeric within two weeks of surgery.
Are the turmeric side effects above the only issues you can encounter? The medical community doesn’t rule out other problems.
There have been scattered reports of altered heart beat, delusion, mild fever, even kidney stones after taking extremely large doses of turmeric.
When in doubt, talk to your personal doctor about whether turmeric is safe for you. Enjoy the benefits of turmeric if appropriate for your situation, but as with all supplements, don’t take unnecessary risks.
References for Side Effects of Turmeric
References for the Side Effects of Turmeric:
1. Turmeric. University of Maryland’s Medical Reference Guide,
2. National Institutes of Health MedlinePlus: Turmeric.,
3. LiveScience: What is Turmeric?,
4. Spice Drug Fights Stroke Damage,
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For best results, timing is everything.
Turmeric has been a mainstay of traditional medicines—and some pretty incredible cuisine—for thousands of years. But don’t be so quick to dismiss this powerful adaptogen as just another health food fad. Turmeric is a source of curcumin, which has been widely studied for its believed positive effect on a number of conditions:
- digestive issues
Consuming turmeric in your favorite recipes isn’t enough to get its many possible health benefits, though, because the curcumin in turmeric has what’s called poor bioavailability. Essentially, your liver and intestine metabolize curcumin and remove it from your system quickly, before all the good bits can take hold. To gain the maximum advantage from curcumin, you need to be aware of the best time of day to take turmeric supplements and know how much you need to take in order to reap the rewards.
What Is the Recommended Turmeric Dosage?
The appropriate daily dose of turmeric depends on what issue you’re targeting. For example, according to the Arthritis Foundation, people with osteoarthritis should take a 400 milligram arthritis (mg) to 600 mg capsule three times per day, whereas for those with rheumatoid arthritis, 500 mg twice daily is ideal. (If you are hoping to incorporate ground turmeric directly into your meals, 400 to 600 mg is about ½ to 1 gram of powder, which is about ½ teaspoon.)
But keep in mind, turmeric and curcumin are not one in the same, so the amount of curcumin in the turmeric needs to be considered in its own right.
To improve curcumin’s bioavailability, it is best taken along with piperine, an alkaloid found in black pepper that improves the body’s efficiency in transporting nutrients and slows the metabolism of curcumin by the liver. The curcumin may stay in your system longer. Look for a supplement with piperine and standardized curcumin. RECHARGE HEALTH™ power healing turmeric is one to try; its all-natural formulation contains 5 milligrams of piperine, 600 mg of Turmeric Powder and 50 mg of Turmeric (95% curcuminoids).
When Is the Best Time of Day to Take Turmeric Supplements?
The best time to take curcumin is three or more hours before or after eating a meal; in other words, after fasting. This is when curcumin absorption will be higher. And according to NutritionFacts.org, it has also been found that consuming turmeric in recipes containing fat can increase absorption of curcumin.
How to Know if Curcumin Is Effective
It is best to think of supplements like curcumin as having a long arc when it comes to witnessing the benefits to your overall health and well-being. To determine if turmeric is having a beneficial effect for you, keep a journal and note your dosage and how you’re feeling or any results you can point to. Adapting your dosage can be very important if you need to minimize any adverse effects, so having a record in a journal can help you figure out what amount is suitable for you.
Using Curcumin With Supplements, Herbs, and Medicine
Before taking any supplement, you should always speak with your healthcare practitioner. It is especially important to have a discussion if you are taking other medications. That’s because, although curcumin is a natural nutritional supplement, it’s still a chemical that can react with other substances, including Kratom, other alternative herbs and drugs.
Turmeric has blood-thinning properties, so taking it along with other herbs that have the same effect is a bad idea, since it could lead to bleeding and bruising. A few herbs and plants that have an impact on blood clotting include cloves, angelica, danshen, garlic, ginger, ginseng, red clover, Panax ginseng, and willow.
Be equally as cautious if you take antiplatelet and anticoagulant medicines or NSAIDs (nonsteroidal anti-inflammatory medications)—they all inhibit platelet aggregation. Taking curcumin at the same time as blood-thinning drugs may increase the chance of swelling and bleeding.
When taking curcumin at the same time as medications, monitor the effects on your body. Some other drugs with blood-thinning effects include these formulations:
People who have allergies to ginger and some other foods are at a higher risk of suffering from a turmeric allergy. There have been instances of contact dermatitis or rashes following skin contact with curcumin. Consuming large amounts of turmeric tea can also lead to adverse effects:
- Stomach pain
- Allergic reactions
- Skin rash (after long-term usage)
- Stomach ulcers (after long-term usage)
Who Should Avoid Curcumin?
Some groups of people should take special care when considering adding turmeric to their diet. So it bears repeating: before taking any supplement, always speak with doctor.
- Pregnant women: Avoid curcumin if you are pregnant or breast-feeding. There have been no studies to test the safety of curcumin supplements during pregnancy or lactation.
- People with an upcoming surgery: Stop taking turmeric supplements a minimum of two months before surgery. Curcumin has been shown to slow blood clotting, which puts you at risk for excessive bleeding during and after the operation.
- People susceptible to kidney stones: Turmeric is high in oxalates, a chemical that is related to kidney stone development. Earlier research has noted that people prone to kidney stones tend to absorb more oxalate, which could increase their levels beyond the permissible limits.
- People with certain GI issues: If you have a bile duct blockage or infection, gut disorders, or a hyperacidity ailment, steer clear of curcumin supplements. Turmeric root may exacerbate the symptoms related to these conditions.
Armed with information about side effects and recommended dosages, you can be smarter with how you use turmeric.
Figure out the best time of day to take turmeric supplements and you can maximize the powerful anti-inflammatory benefits of curcumin.
Curcumin, Cancer, Bowel and Liver Disease
Written by Chrystal Moulton, Staff Writer. This review covered several studies on the safety and possible use of curcumin in treating gastrointestinal disorders. One of these studies showed a 16% reduction in the recurrence of active ulcerative colitis using curcumin compared to a placebo group.
Curcumin is the active component found in a traditional Indian spice called turmeric. Curcumin is a lipid loving molecule (lipophilic) that is mostly insoluble in water. Due to its bulkiness, administering curcumin has been a challenge. Routes of administration for this compound are primarily oral, but very little is taken up by the body. Few studies that examine uptake of curcumin have observed trace amounts in the liver, kidneys, and colorectal region.(1,2) Due to poor absorption of the molecule, various formulations have emerged to enhance uptake of curcumin by the body. Trials comparing traditional curcumin powder or capsule to new formulations that enhance absorption of curcumin have been positive. The most notable of these new formulations include curcumin phytosome, which demonstrates an 18-fold increase in absorption and 30-50 fold increase in the presence of curcumin related metabolites in the body. (3) In these studies also, significant levels of curcumin were found in the liver and intestine. (4)
Curcumin is generally safe with general complaints related to mild gastric disturbances, diarrhea, yellow stool, headache, and skin rash. (See Table 1) Common dosing for curcumin phytosome (the more bioavailable form) ranges between 1-2g. Long-term safety of curcumin still needs to be determined.
|24 healthy adults (5)||500-12000mg Curcumin in a standardized turmeric extract||72 hours||Yellow stool, headache, rash, and diarrhea in 30% of participants|
|15 patients with colorectal cancer (6)||450mg, 1800mg, or 3600mg/day Curcumin in a standardized turmeric extract||1-4 months||Nausea, diarrhea in 13% of participants|
|44 eligible smokers with precursors for colorectal cancer (7)||2g or 4g/day pure curcumin powder||30 days||Diarrhea, bloating, acid reflux in 61% of participants|
|25 cancer patients (8)||500-1200mg Curcumin powder||90 days||No adverse effects up to 8000mg/d; at 12000mg complaints about bulkiness of capsule and abdominal pain|
Curcumin is a strong anti-inflammatory and antioxidant agent.(9,10) Some studies have demonstrated anti-tumorigenic effects mainly due to its strong anti-inflammatory and antioxidant capabilities.(11-13) For this same reason, other potential uses of curcumin are being examined specifically its use in gastrointestinal related diseases. The authors of the current article presented the role of curcumin in treating symptoms related to inflammatory bowel disease (IBD), colorectal cancer, and liver disease.
Inflammatory Bowel Disease
Ulcerative colitis and Crohn’s disease are two major forms of inflammatory bowel disease. Ulcerative colitis is marked by inflammation in the colon while Crohn’s disease is identified by inflammation in any part of the gastrointestinal system. (14) It is believed that these conditions arise from improper inflammatory response to microbes in the intestinal tract. (15) In both cases, due to curcumin’s anti-inflammatory properties, it was proposed as a possible therapeutic agent. The authors cited two studies to date that were conducted in humans. In the first trial (a pilot study), five patients who were already taking medications for their ulcerative colitis were supplemented with 550mg of curcumin twice daily for one month and then three times daily for an additional month (total trial lasted 2 months). Within this same study, five patients with Crohn’s disease were given 360mg of curcumin 3 times daily for the first month and then 4 times daily for the second month. At the end of the trial, researchers observed significant improvement in patient symptoms in all 5 patients with ulcerative colitis (p<0.02). Four out of five patients with ulcerative colitis reduced their medications, while 4 out of 5 patients with Crohn’s disease saw an average 55 point decrease in scores on the Crohn’s Disease Activity Index. At the end, all patients improved after two months of supplementation as inflammatory markers decreased to normal levels. (16)
In the second human trial (a double-blind randomized placebo controlled study), 89 patients with inactive ulcerative colitis were assigned to receive 2g curcumin daily with medication or placebo with medication for 6 months. At the end of the trial, they found a significant reduction in recurrence of active ulcerative colitis in the patients supplemented with curcumin (4.65%; 2 out of 43 patients) versus placebo (20.51%; 8 out of 39 patients) (p<0.05). Curcumin also significantly improved symptoms related to ulcerative colitis as well as the tissue lining of the colon. (17)
The authors believed that continued research into the use of curcumin for inflammatory bowel diseases may prove curcumin to be a very useful tool to improve the long-term health of patients suffering from these diseases.
Curcumin has already demonstrated in both animal and in vitro studies to inhibit metabolic pathways that affect the growth and spread of cancer. In one study researchers found that supplementation with curcumin resulted in a reduction of markers of cancerous activity in the body. (6) Other research showed that 3.6g of curcumin reduced inflammatory proteins that stimulate cancer growth. (6) In yet another study examining a condition known as Familial adenomatous polyposis or FAP (a definite precursor to colorectal cancer), combined treatment with 480mg of curcumin and 20mg of quercetin three times daily for 6 months resulted in 60% reduction in the number of polyps and an average 50% reduction in the size of polyps in all patients (p<0.05).(18) Further data also reported a reduction in abnormal growth of tube-like glands in the colon called aberrant crypt foci. These abnormal growths are also precursors to colorectal cancer. (19) Research on the effects of curcumin on ACF observed 40% reduction in these abnormal growths when curcumin was given at 4g/d for 30 days (p<0.005). (7)
There are very few human studies assessing the effects of curcumin on liver diseases. However, curcumin is known to stimulate bile production and secretion even up to 62%. (20). Curcumin has also been shown to prevent liver fibrosis by inhibiting proteins that cause the disease. Also curcumin, due to its antioxidant effects, has been shown more effective than vitamin E and C in neutralizing oxidative species, especially attacking liver cells. (21)
In all, with the current evidence available on the effects of curcumin on different digestive disorders, the authors believe that curcumin is a viable tool to treat and combat the effects of gastrointestinal disease—especially since the current treatments used have not been very successful. Since, much research has already been done to evaluate the various capabilities of curcumin, applying this nutrient as a treatment to gastrointestinal disorders should be the next step in medical research. Furthermore, with new formulations that enhance the absorption of curcumin, researchers believe that curcumin might be a more favorable option to conventional treatments for gastrointestinal disorders. However due to the high level of adverse events reported in some studies, those using it should be cautious and aware of these effects.
Source: Wilson, Valerie K., et al. “Relationship Between 25‐Hydroxyvitamin D and Cognitive Function in Older Adults: The Health, Aging and Body Composition Study.” Journal of the American Geriatrics Society 62.4 (2014): 636-641.
© 2014, Copyright the Authors, Journal compilation © 2014, The American Geriatrics Society
Posted June 27, 2014.
Chrystal Moulton BA, PMP, is a 2008 graduate of the University of Illinois at Chicago. She graduated with a bachelor’s in psychology with a focus on premedical studies and is a licensed project manager. She currently resides in Indianapolis, IN.
- Ravindranath V, Chandrasekhara N. Absorption and tissue distribution of curcumin in rats. Toxicology. 1980;16:259–265.
- Ravindranath V, Chandrasekhara N. Metabolism of curcumin–studies with curcumin. Toxicology. 1981;22:337–344.
- Cuomo J, Appendino G, Dern AS, Schneider E, McKinnon TP, Brown MJ, Togni S, Dixon BM. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. J Nat Prod. 2011;74:664–669
- Marczylo TH, Verschoyle RD, Cooke DN, Morazzoni P, Steward WP, Gescher AJ. Comparison of systemic availability of curcumin with that of curcumin formulated with phosphatidylcholine. Cancer Chemother Pharmacol. 2007;60:171–177.
- Lao CD, Ruffin MT, Normolle D, Heath DD, Murray SI, Bailey JM, Boggs ME, Crowell J, Rock CL, Brenner DE. Dose escalation of a curcuminoid formulation. BMC Complement Altern Med. 2006;6:10.
- Sharma RA, Euden SA, Platton SL, Cooke DN, Shafayat A, Hewitt HR, Marczylo TH, Morgan B, Hemingway D, Plummer SM, et al. Phase I clinical trial of oral curcumin: biomarkers of systemic activity and compliance. Clin Cancer Res. 2004;10:6847–6854.
- Carroll RE, Benya RV, Turgeon DK, Vareed S, Neuman M, Rodriguez L, Kakarala M, Carpenter PM, McLaren C, Meyskens FL, et al. Phase IIa clinical trial of curcumin for the prevention of colorectal neoplasia. Cancer Prev Res (Phila) 2011;4:354–364.
- Cheng AL, Hsu CH, Lin JK, Hsu MM, Ho YF, Shen TS, Ko JY, Lin JT, Lin BR, Ming-Shiang W, et al. Phase I clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions. Anticancer Res. 2001;21:2895–2900.
- Brasier AR. The NF-kappaB regulatory network. Cardiovasc Toxicol. 2006;6:111–130.
- Anand P, Sundaram C, Jhurani S, Kunnumakkara AB, Aggarwal BB. Curcumin and cancer: an “old-age” disease with an “age-old” solution. Cancer Lett. 2008;267:133–164.
- Aggarwal BB, Kumar A, Bharti AC. Anticancer potential of curcumin: preclinical and clinical studies. Anticancer Res. 2003;23:363–398.
- Nowell PC. Tumor progression: a brief historical perspective. Semin Cancer Biol. 2002;12:261–266.
- Gao X, Kuo J, Jiang H, Deeb D, Liu Y, Divine G, Chapman RA, Dulchavsky SA, Gautam SC. Immunomodulatory activity of curcumin: suppression of lymphocyte proliferation, development of cell-mediated cytotoxicity, and cytokine production in vitro. Biochem Pharmacol. 2004;68:51–61.
- Inflammatory Bowel Disease (IBD). http://www.cdc.gov/ibd/. Accessed June 25, 2014.
- Barrett JC, Hansoul S, Nicolae DL, Cho JH, Duerr RH, Rioux JD, Brant SR, Silverberg MS, Taylor KD, Barmada MM, et al. Genome-wide association defines more than 30 distinct susceptibility loci for Crohn’s disease. Nat Genet. 2008;40:955–962.
- Holt PR, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005;50:2191–2193.
- Hanai H, Iida T, Takeuchi K, Watanabe F, Maruyama Y, Andoh A, Tsujikawa T, Fujiyama Y, Mitsuyama K, Sata M, et al. Curcumin maintenance therapy for ulcerative colitis: randomized, multicenter, double-blind, placebo-controlled trial. Clin Gastroenterol Hepatol. 2006;4:1502–1506
- Cruz-Correa M, Shoskes DA, Sanchez P, Zhao R, Hylind LM, Wexner SD, Giardiello FM. Combination treatment with curcumin and quercetin of adenomas in familial adenomatous polyposis. Clin Gastroenterol Hepatol. 2006;4:1035–1038
- NCI Dictionary of Cancer terms: Aberrant Crypt foci. http://www.cancer.gov/dictionary?cdrid=524194. Accessed June 25, 2014.
- Gupta SC, Patchva S, Aggarwal BB. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS J. 2013;15:195–218
- Motterlini R, Foresti R, Bassi R, Green CJ. Curcumin, an antioxidant and anti-inflammatory agent, induces heme oxygenase-1 and protects endothelial cells against oxidative stress. Free Radic Biol Med. 2000;28:1303–1312
If you’ve spent any time online in the last year, you’ve heard about the wonders of turmeric. Derived from a plant called curcuma longa, turmeric is a yellow spice commonly used in Asian or Indian foods, and it’s said to have many health benefits when taken regularly. Turmeric is anti-inflammatory, and it’s said to improve digestion, relieve joint pain, and prevent heart disease.
There are all sorts of ways to get turmeric into your body, but I kept hearing that the best way is to make a tonic or take a shot of it. To be honest, juicing the turmeric root for the tonic sounded like a pain in the ass, so I decided to try homemade turmeric shots. After reading around online and asking various people who have had success with turmeric in the past, I decided my turmeric shots would include the following:
- 1 tablespoon of ground turmeric
- Freshly cracked black pepper (which is meant to help with absorption)
- Freshly squeezed lemon juice from half a lemon
- Coconut water
I also took a small spoonful of extra virgin coconut oil after the shot, because I heard this is also meant to help with absorption. I don’t know how true that is, but I figured it couldn’t hurt. This is what happened when I took my homemade shot every day for one week.
I Was a Pooping Machine
I didn’t really feel much in the first couple of days, but about halfway into the week, I noticed a change in my digestion. I was suddenly running to the bathroom two or three times a day. I’m pretty regular as it is and I never have trouble relieving myself, so to see myself poop this much on the daily was a little alarming. The strange part was that my business was — sh*t’s about to get real here — much runnier and more watery than usual. It felt like I was in the middle of a detox.
Nothing else in my lifestyle changed over this week, so I’m sure it was the turmeric working its magic. I’m still waiting for my bowel movements to return to normal again, and I’m wondering if my digestion will improve as my body gets used to the shots. Time will only tell.
I Could Barely Handle the Taste
I love cooking with turmeric, but this whole week may have turned me off of it for a while. Downing that shot was torture for me. Turmeric has a pretty potent taste, and I didn’t like how it tasted with the pepper and coconut water together. Those flavors just do not mix if you ask me. I had to have something at arm’s length to chew on right after I took the shot, like a spoonful of coconut yogurt or peanut butter toast. Just the taste alone is almost enough for me to never take those shots again.
I Definitely Had More Energy Than Usual
During the second half of the week, I woke up with a pep in my step every morning. I don’t know if it was because I felt lighter from all the bathroom trips, but whatever it was, I had a lot of energy in the a.m. Turmeric is said to boost serotonin and dopamine in your brain, so this may have been why I had more energy and was in a better mood every morning.
The Soreness From My Workouts Went Away Faster
This was certainly the best part of my turmeric experiment. The anti-inflammatory benefits of turmeric helped me recover from my workouts even faster. I had a particularly difficult lower-body session at one point during the week, which left me pretty sore the next morning. But I noticed that this soreness faded away much quicker than usual. Rather than walking around for two whole days sore AF, I only really noticed the soreness for one full day. It was like my muscles were building and getting stronger at a faster rate. How sci-fi!
My Stomach Hurt If I Didn’t Take It With Food
I practice intermittent fasting, so I stop eating after 4 p.m. Two out of the seven days, I took my turmeric shot at night before bed (only because my lazy ass forgot to in the morning), and I soon realized this was a mistake. I woke up with a tummy ache. It felt slightly like I was gassy, but it wasn’t exactly the same sensation as having to fart. The feeling went away once I had a full meal. I can almost definitively say this was because I took it without food, though, because the mornings when I took my turmeric shots with breakfast, I didn’t have that issue at all.
I’m not sure I’ll continue taking these shots every single day. However, because I did see some good results, I would certainly consider another kind of tonic or drink that tasted better than this one. I’d like to see what happens to my body if I continue to take turmeric supplements every day. I have a feeling it would do wonders for my recovery time outside of the gym in the long run.
Image Source: POPSUGAR Photography / Gina Florio
Everyone is tooting the Turmeric trumpet these days (isn’t that a good alliteration?!) At Amino Mantra, every ingredient we incorporate in our products is solely for improving the overall health, especially gut health. For us, Turmeric is one of those everyday heroes that quietly battles bad guys & saves the day.
With the latest trends and marketing noise around the Turmeric or specifically the active compound – Curcumin, it’s easy to overlook the fact that humans have been using this humble spice for 4000 years throughout South-east Asia in their food and herbal medicines. Let’s blow the fluff off our frothy Turmeric chai latte and refresh our knowledge about Terra Merita, Latin for Meritorious Earth – referring to the mineral yellow colour of the ground Turmeric (good to learn something new, right!)
Turmeric spread from ancient India to China in 700AD, then to Africa around 1200AD and as far as Jamaica in 1800s. Intrepid traveller – Marco Polo, was boggled by the similarity between the properties of saffron and Turmeric – how the colour extract was identical. It must have been his party-trick for while before others cottoned on to the difference.
Turmeric known as Curcuma longa, a rhizomatous herbaceous perennial plant belongs to the ginger family Zingiberaceae, which is native to tropical South Asia. India is the biggest producer of high-quality Turmeric and consumes 80% of it. Turmeric rhizomes are grown & matured underground before being harvested and processed for consumption. Traditionally, Turmeric rhizomes were processed by boiling them in pot of water which was then covered with leaves and cow-dung i.e.cow-poop! Ammonia in the cow-dung reacted with Turmeric to give its deep yellow colour. With globalization and exports, this method was discontinued as it was unhygienic and secretly because the guys cooking the Turmeric could not bear the stink of cow-poop.
Since ancient times, Turmeric has been used for strengthening the overall energy of the body, relieving gas, dispelling worms, improving digestion, regulating menstruation, dissolving gallstones, relieving arthritis, an antiseptic for cuts, burns, and bruises, as an antibacterial agent, as an anti-inflammatory agent, as a remedy for gastrointestinal discomfort associated with irritable bowel syndrome, to purify blood and remedy skin conditions.
Turmeric in its standard form contains 5-6% of Curcumin along with moisture, fibre and volatile oils. Nutritional analysis showed that 100gms of whole Turmeric contains 390 kcal, 10 g total fat, 3 g saturated fat, 0 mg cholesterol, 0.2 g calcium, 0.26 g phosphorous, 10 mg sodium, 2500 mg potassium, 47.5 mg iron, 0.9 mg thiamine, 0.19 mg riboflavin, 4.8 mg niacin, 50 mg ascorbic acid, 69.9 g total carbohydrates, 21 g dietary fiber, 3 g sugars, and 8 g protein. Turmeric is also a good source of the ω-3 fatty acid and α-linolenic acid.
In modern clinical use, Curcumin extract from Turmeric is used as an anti-inflammatory, antioxidant, anticarcinogenic, antimutagenic, anticoagulant, antifertility, antidiabetic, antibacterial, antifungal, antiprotozoal, antiviral, antifibrotic, antivenom, antiulcer, hypotensive and hypocholesteremic activities. Curcumin has been used in clinical trials to alleviate post-operative inflammation.
At Amino Mantra, we prize Turmeric for its effect on gastro-intestinal system. Active compounds in Turmeric make it an ideal digestive stimulant. Turmeric encourages mucus secretions in intestines which then acts as a gastro-protectant against irritants and helps ease digestion. Turmeric lessens intestinal spasms which help in alleviating stomach discomfort. Regular intake of Turmeric reduces flatulence and bloating for people on plant-based diet who mostly rely on beans & lentils for nutrition. Turmeric has healing effect on gastric & duodenal ulcers caused due to Helicobacter pylori bacteria (H. pylori).
Regular usage of Turmeric helps increase positive enzymatic activity in pancreas and liver and improves bile excretion through gallbladder, which increases body’s ability to digest fats. It has been clinically proven that Turmeric aides in preventing diabetes-induced oxidative stress.
Modern nootropics are delving deeper into the benefits of Curcumin compounds and volatile Turmeric oils. Good thing about Turmeric & Curcumin is that our body can tolerate them in very high doses without toxic side-effects. There are many fascinating possibilities yet to be discovered for the uses of Turmeric and its extracts.
However, at Amino Mantra, our approach is consuming wholefoods rather than chemically derived extracts or compounds. Key thing to remember is “Whole is always greater than sum of its parts”. Our body recognizes food in its whole form easily which is why our products are based on wholefood plant-based principles. If you are plant-based every day or some days, you can trust that our products will nourish your body, bring a smile to your soul and leave a lighter footprint on our planet.
You can view our Fijian Turmeric and Cumin Plant Patties here.
P.S. – If you are not “Netflix & Chill” type, you can read more about benefits of Turmeric here:
– Turmeric and Curcumin: Biological actions and medicinal applications Ishita Chattopadhyay1 , Kaushik Biswas1 , Uday Bandyopadhyay2 and Ranajit K. Banerjee1,* 1Department of Physiology, Indian Institute of Chemical Biology, 4, Raja S.C. Mullick Road, Kolkata 700 032, India 2Deptartment of Biochemistry, Central Drug Research Institute, Chhattar Manzil Palace, Lucknow 226 001, India.
11 Side Effects Of Turmeric + How To Prevent Them Ravi Teja Tadimalla Hyderabd040-395603080 December 31, 2019
Turmeric is a popular spice known for its potent antioxidant and anti-inflammatory benefits. However, excess intake of the spice seems to do more harm than good. For instance, turmeric may cause diarrhea in certain individuals (1).
There are other possible ways turmeric may cause adverse effects. In this post, we will explore them, along with ways of prevention.
Turmeric Side Effects
1. May Cause Gastrointestinal Problems
Turmeric hasn’t been found to cause any kind of stomach issues or other gastrointestinal reactions when consumed as a part of a cooked curry. However, evidence suggests that taking turmeric by itself or as part of a treatment for arthritis may lead to gastrointestinal issues (2).
The curcumin in turmeric, when taken by those with pancreatic cancer, caused abdominal fullness and pain in some of the patients (3).
Though turmeric is generally recognized as safe, it may cause gastrointestinal upsets in certain individuals (4).
In a small rat study, the ingestion of curcumin for 6 days produced stomach ulcers (5).
Also, if you have dyspepsia or hyperacidity, you may want to avoid turmeric. The curcumin in turmeric may aggravate dyspepsia (6).
Anecdotal evidence suggests that turmeric supplements might also cause issues of the stomach. However, we need more research here, especially in adults who consume more than the recommended dosage (400 mg to 3 g) of the supplements for prolonged periods.
Ensure you take turmeric only within the recommended dosage.
2. May Cause Gallbladder Contractions
Studies show that the curcumin in turmeric may cause gallbladder contractions – 40 mg of curcumin was found to produce a 50% contraction in the gallbladder (7).
Turmeric supplements of 20-40 mg were also reported to increase gallbladder contractions (7).
Some experts believe that the oxalate in turmeric may also increase the risk of gallstones. However, direct research is limited in this aspect. If you are at risk of gallstones or have gallbladder issues, please check with your doctor before using turmeric in your diet.
Stop taking turmeric if you have any type of gallbladder issues or are on medication for the same.
3. May Cause Diarrhea And Nausea
Diarrhea and nausea are two of the common symptoms associated with turmeric supplementation (1). This is because the curcumin in turmeric has a tendency to irritate the gastrointestinal tract.
As per certain clinical studies, individuals supplemented with 0.45 to 3.6 grams of curcumin per day for 4 months experienced mild nausea (3.6 grams of curcumin per day is a relatively high dose). Even low doses of curcumin can provoke nausea in certain individuals (8).
Take turmeric within the prescribed limit. If you observe any symptoms, stop the intake and consult your doctor immediately.
4. May Increase Risk Of Kidney Stones
As per a study, too much turmeric might increase the risk of kidney stones. This is because of the presence of oxalates in turmeric. The oxalates can bind to calcium to form insoluble calcium oxalate, which is primarily responsible for kidney stones (9).
In the study, turmeric ingestion had lead to a higher urinary oxalate excretion when compared to cinnamon, thereby substantiating the fact that it can cause kidney stones (9).
Avoid turmeric if you have any kind of kidney issues, especially kidney stones.
5. May Increase Bleeding Risk
Curcumin in turmeric has shown to decrease platelet aggregation (10). This may increase the risk of bleeding.
Daily intake of turmeric may help maintain anticoagulant status, and this may also elevate bleeding risk (11).
The curcumin in turmeric was also found to alter the functioning of blood thinners (like warfarin). However, it had no effect on the anticoagulation rate of the medication (12).
To be on the safe side, individuals on medications like Warfarin or Coumadin (an anticoagulant) must steer clear of curcumin as it may magnify the effects of these medications.
Avoid turmeric if you are on blood-thinning medication.
6. May Cause Allergic Reactions
Curcumin can be a contact allergen. Certain individuals have reported contact dermatitis and urticaria (a form of round rash) due to contact with turmeric. Since turmeric belongs to the ginger family, one is more likely to be allergic to it if they are allergic to ginger. You can also be allergic to turmeric if you are allergic to yellow food coloring (13).
Applying turmeric to your face may cause your skin to turn yellow. This effect is harmless. However, those allergic to turmeric may develop rashes or dermatitis on their faces. Research is limited, and more studies are required to find out how turmeric can affect the skin.
Turmeric can also cause shortness of breath. Reactions can occur from both skin contact and ingestion (14).
If you have an allergy for yellow food coloring, it is best to stay away from turmeric.
7. May Lead To Infertility
The curcumin in turmeric was found to reduce sperm function in a mice study. It also inhibited fertility. The mice study considered turmeric to be an ideal contraceptive (15).
In another study involving fish, turmeric was found to suppress the development of ovarian follicles. It also resulted in subfertility (a delay in conception) (16).
It is also believed that turmeric may lower testosterone levels and decrease sperm movement in men. However, there is no evidence to support this yet.
Take turmeric in moderation and avoid excess usage.
8. May Cause Iron Deficiency
As per mice studies, compounds in turmeric were found to bind to iron. This could decrease the body’s ability to absorb iron from food, thereby leading to iron deficiency (17).
If you have iron deficiency, avoid turmeric, and consult your doctor regarding its usage. Check your iron levels in your blood before including turmeric in your diet.
9. May Lower Blood Pressure Way Too Much
Well, this could sound like a benefit. But lowering blood pressure way too much can cause complications.
Turmeric may have hypotensive effects (18). If you are taking it along with medications for lowering blood pressure, you may experience excessively low levels of the same.
Avoid turmeric if you are already on blood pressure medication.
10. May Be Risky During Surgery
This has to do with turmeric’s tendency to inhibit the blood-clotting process. Though there is no direct research here, it is likely that turmeric may interfere with blood clotting during surgery. Patients who are considering surgery may have to refrain from consuming turmeric one to two weeks before surgery and consult their doctor.
If you are considering surgery, you must refrain from consuming turmeric one to two weeks before surgery.
11. Unclear Information On Its Effects On Pregnant And Breastfeeding Women
There is not enough information available on turmeric side effects on pregnant and breastfeeding women. Since they are crucial periods in any woman’s life, it is best to keep turmeric supplements away temporarily.
Turmeric has been rarely studied in breastfeeding women, and it is quite unknown if its active compounds would pass through breast milk. The resultant effects on breastfed infants are also unknown.
As there is insufficient information in this regard, avoiding turmeric supplements completely (including the supplements) during pregnancy and breastfeeding will be ideal. Also, please consult your doctor.
Those were the major turmeric side effects. Turmeric might also interact with certain medications.
Interactions With Medications
Following is the list of medications turmeric might interact with. Stay away from the spice as long as you are taking these medications:
Interactions With Herbs
Turmeric may also interact with certain herbs. Though the effects of its interactions with herbs like black pepper and ginger are unclear, it is better to consult your doctor before you use turmeric with any of the two.
Though turmeric has certain side effects, it is essential for optimal health. The only way to avoid the side effects is by using the right dosage.
The recommended dosage for adults, as per some reports, is 400 to 600 mg (thrice) a day (21).
Certain sources have put up the dosage as followed. However, research is needed to substantiate these. Please check with your doctor.
- Powdered dry root: 1.5 to 2.5 grams per day.
- Standardized powder: 1.2 to 1.8 grams per day.
- Turmeric tea: You can steep 15 grams of turmeric root in 135 ml of boiling water. You can take this preparation twice daily.
- Water-based extract: 30 to 90 drops of the extract per day.
- Tincture: 15 to 30 drops of the tincture 4 times per day.
Turmeric has a lot of benefits for human health, but it also has its share of side effects. This doesn’t mean you totally eliminate it from your diet. Use it in moderation and as required. If you have any of the conditions mentioned in this post, stop its usage temporarily. Most importantly, talk to your doctor.
Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Role of curcumin in systemic and oral health: An overview, Journal of Natural Science, Biology and Medicine, US National Library of Medicine, National Institutes of Health.
- Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study, BioMed Central Journals.
- Discovery of Curcumin, a Component of the Golden Spice, and Its Miraculous Biological Activities, Clinical and experimental pharmacology & physiology, US National Library of Medicine, National Institutes of Health.
- Turmeric (Curcuma longa) and its major constituent (curcumin) as nontoxic and safe substances: Review, Phytotherapy Research, US National Library of Medicine, National Institutes of Health.
- Generally Recognized As Safe, Department of Health and Human Services, Food and Drug Administration.
- Curcumin supplementation for relief of pain associated with osteoarthritis, James Madison University.
- Effect of different curcumin dosages on human gall bladder, Asian Pacific Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials, The AAPS Journal, US National Library of Medicine, National Institutes of Health.
- Effect of cinnamon and turmeric on urinary oxalate excretion, plasma lipids, and plasma glucose in healthy subjects, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- Inhibitory effect of curcumin, a food spice from turmeric, on platelet-activating factor- and arachidonic acid-mediated platelet aggregation through inhibition of thromboxane formation and Ca2+ signaling, Biochemical Pharmacology, US National Library of Medicine, National Institutes of Health.
- Anticoagulant activities of curcumin and its derivative, BMB Reports, US National Library of Medicine, National Institutes of Health.
- Curcumin alters the pharmacokinetics of warfarin and clopidogrel in Wistar rats but has no effect on anticoagulation or antiplatelet aggregation, Planta Medica, US National Library of Medicine, National Institutes of Health.
- Curcumin, A Contact Allergen, The Journal of Clinical and Aesthetic Dermatology, US National Library of Medicine, National Institutes of Health.
- CURCUMIN, National Oceanic and Atmospheric Administration.
- Can curcumin provide an ideal contraceptive?, Molecular Reproduction and Development, US National Library of Medicine, National Institutes of Health.
- Subfertility effects of turmeric (Curcuma longa) on reproductive performance of Pseudotropheus acei, Animal Reproduction Science, US National Library of Medicine, National Institutes of Health.
- Iron Deficiency Anemia Due to High-dose Turmeric, Cureus, US National Library of Medicine, National Institutes of Health.
- Hypotensive and endothelium-independent vasorelaxant effects of methanolic extract from Curcuma longa L. in rats, United States Department of Agriculture.
- The dark side of curcumin, International Journal of Cancer, Wiley Online Library.
- Possible Interactions with: Turmeric, PennState Hershey.
- Health benefits of turmeric, Michigan State University.
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Ravi Teja Tadimalla
Ravi Teja Tadimalla is a Senior Content Writer who specializes in writing on Health and Wellness. He graduated from SRM University, Chennai, and has been in the field for well over 4 years now. His work involves extensive research on how one can maintain better health through natural foods and organic supplements. Ravi has written over 250 articles and is also a published author. Reading and theater are his other interests.
Turmeric is a spice that has been well-studied for its many medicinal properties over the past few years. In addition to bringing a vibrant color to recipes, turmeric is jam-packed with powerful compounds like curcumin that are responsible for the multitude of benefits associated with this superstar ingredient. While there are plenty of positive ways that turmeric can impact your health, there are also several potential turmeric side effects that need to be taken into account as well, especially when using high doses or starting supplementation.
So what are the side effects of turmeric? Here are the top 10 serious side effects of turmeric, both good and bad, plus how to use turmeric to help improve your health.
Top 7 Positive Turmeric Side Effects
There are plenty of side effects of turmeric/curcumin to consider, many of which can actually be beneficial. Let’s start by exploring a few of the positive turmeric supplement side effects and why you may want to consider upping your intake.
1. Decreases Inflammation
Curcumin, the active ingredient found in turmeric, has been shown to have powerful antioxidant and anti-inflammatory properties. In particular, it can help block the activity of several enzymes involved in the inflammation process, which could have far-reaching effects on the prevention of chronic conditions like heart disease, cancer and diabetes.
2. Fights Depression
Some research suggests that turmeric may have powerful mood-boosting effects and could be especially beneficial in the treatment of certain mental health conditions. For example, a review published in the Journal of the American Medical Directors Association found that supplementation with curcumin was well-tolerated and able to decrease symptoms of both depression and anxiety in adults.
3. Improves Skin Health
Thanks to its ability to relieve inflammation, there are numerous potential turmeric benefits for skin. It may even be effective in the treatment of inflammatory skin problems like acne, psoriasis and dermatitis. A 2016 animal model out of China found that treating mice with curcumin reduced several markers of inflammation and helped significantly improve symptoms of psoriasis, a condition characterized by scaly, itchy dry patches and rashes on the skin.
4. Lowers Blood Sugar
According to a review published in the International Journal of Endocrinology Metabolism, curcumin can help stabilize blood sugar levels through several different mechanisms. In particular, curcumin is thought to decrease the production of glucose, increase insulin secretion, reduce inflammation and optimize the uptake of sugar, all of which can help promote better blood sugar control.
5. Reduces Joint Pain
One of the most powerful side effects of turmeric supplements is the ability to decrease inflammation and reduce chronic pain, especially for those with rheumatoid arthritis. Rheumatoid arthritis is a chronic inflammatory condition that causes pain, swelling and redness in the joints. A study conducted by the Nirmala Medical Centre in India actually found that curcumin helped reduce joint swelling and tenderness in those with rheumatoid arthritis. It was even more effective than diclofenac sodium, a medication commonly used to treat chronic pain.
6. Decreases Cholesterol Levels
Turmeric can support heart health by helping balance cholesterol levels, preventing plaque buildup in the arteries and promoting blood flow throughout the body. In fact, one study out of Indonesia actually showed that administering 15 milligrams of curcumin three times daily decreased levels of both total cholesterol and “bad” LDL cholesterol in the blood.
7. Aids Digestion
Several studies have found that turmeric can improve digestion and foster a healthy gut. Not only can it reduce gut inflammation to protect against issues like irritable bowel syndrome, but it may also help preserve gut permeability to aid in the prevention of leaky gut syndrome.
Top 3 Negative Turmeric Side Effects
Although there are plenty of beneficial side effects of turmeric, there are some adverse turmeric/curcumin side effects that need to be considered as well. So what are the side effects of turmeric supplements? Let’s take a look at a few of the most common negative symptoms associated with this super spice.
1. Reduced Blood Clotting
Turmeric helps thin the blood, which can be useful for those with blood-clotting disorders, such as thrombophilia. However, this could increase the risk of excessive bleeding and may interact with anticoagulants, such as coumadin or Warfarin. Therefore, it’s important to consult with your doctor prior to consumption if you are taking any of these medications or suffer from any conditions related to blood clotting.
2. Not Suitable for Pregnancy
When used in normal food amounts, turmeric can be a safe and effective way to add a dose of flavor and health benefits to your meals. However, in supplemental form, it is not suitable for pregnant women as it may potentially stimulate contractions. Although research on the effects of turmeric supplementation during pregnancy are very limited, it’s best to stick to turmeric as a seasoning instead of a supplement to reduce the risk of turmeric powder side effects while pregnant.
3. Digestive Issues
Digestive issues like nausea, diarrhea and stomach pain are a few of the most common turmeric tea side effects. This is because turmeric is thought to increase the secretion of stomach acid, which could potentially cause digestive distress in some people. If you do notice any of these negative side effects, it’s best to decrease your dosage and see if symptoms persist.
How Much Turmeric Can You Take a Day?
Adding a sprinkle of turmeric to your foods here and there is a simple and effective method for how to take turmeric and boost the benefits of your favorite dishes. You can use it to brighten up stir-fries, omelets or roasted vegetables. It can even be used to brew up a cup of turmeric tea or milk. Not only is it delicious and versatile, but using it in spice form is also the best way to minimize the risk of negative symptoms and prevent any potential turmeric tea or turmeric milk side effects.
However, keep in mind that turmeric spice contains a very small amount of curcumin, which is the chemical that is responsible for the many benefits associated with turmeric. In fact, according to one study published in the journal Nutrition and Cancer, turmeric powder contains only about 3 percent curcumin by weight.
Turmeric in supplement form is also available, making it even easier to squeeze your daily dose into a single serving. Although there are no official recommendations or guidelines set for turmeric dosage, most studies have found that 500–2,000 milligrams per day of turmeric extract may be most effective. Be sure to look for a supplement that also contains piperine, which is a compound found in black pepper that helps boost curcumin absorption to maximize the potential benefits.
Turmeric can have a powerful impact on health and has been associated with a number of side effects, both good and bad. While it can have positive effects on cholesterol levels, blood sugar, inflammation and more, taking high doses may cause digestive issues and is not suitable for those who are pregnant or taking anticoagulants.
Although there is no official recommended turmeric dosage for inflammation and improved health, most studies show that taking 500–2,000 milligrams per day of turmeric extract could be beneficial. As always, however, it’s best to start with a lower dosage and work your way up gradually to assess your tolerance and reduce the risk of side effects. Additionally, if you have any underlying health conditions or concerns, talk to your doctor before starting supplementation.
Read Next: Turmeric Essential Oil Benefits in the Fight Against Cancer
Turmeric is a spice that supplies the skin with amazing benefits but has side effects when it’s not properly used.
Turmeric’s primary effect on the body is that it decreases inflammation, which is associated with many health conditions.
Turmeric is safe for most people when consumed in the required amounts found in food, but turmeric can have side effects when taken in large doses. Some supplements contain up to 500 milligrams of turmeric extract, and their labels recommend taking four capsules per day.
When applied topically, there are little to no side effects of using turmeric on the face. The most common one is the formation of yellow stains on the skin. These usually fade away after a few days.
Here are the side effects of consuming turmeric.
Turmeric is very beneficial but has side effects that needs to be monitored FirstCry Parenting
1. May cause nausea and diarrhea
Curcumin, the active compound found in turmeric, tends to trouble the gastrointestinal tract, which causes diarrhea and nausea with excess consumption.
2. Iron deficiency
Excess consumption of turmeric may inhibit the absorption of iron. Therefore, people with iron deficiency should be careful not add too much turmeric in their daily meals, as it could decrease the body’s ability to absorb iron.
ALSO READ: These are side effects of eating too many carrots
3. Reduced blood pressure
While high blood pressure is bad, low blood pressure is also a problem. The spice present in turmeric has been shown to lower the blood pressure significantly to the lowest level. So, you need to consume turmeric according to the recommendation.