What is the recommended amount of Turmeric for women, men and pregnant women?
In studies, turmeric is usually consumed in doses between 500 and 2000 mg per day. This can be in the form a Curcumin extract with a concentration slightly higher than what occurs naturally in food. The normal Indian diet provides approximately 2000-2500mg of turmeric each day (60-100mg of curcumin). In extract form, the exact amount of Curcumin could be between 1900-2375mg. In other words, turmeric spice contains almost 3% Curcumin compared to 95% Curcumin when it is extracted. Turmeric may still have some benefits when used in a spice. Every observational study on older people has positively linked the consumption of curries with cognitive health.
There is no consensus on the most effective Curcumin or Turmeric doses. However, these have been used by researchers with real results.
- To lower cholesterol: Take 700mg of turmeric extract twice a day, for about 3 months.
- For osteoarthritis : Turmeric extracts 500mg twice a day, for 2-3 months
- Turmeric 500 mg, three times per day for nearly 2 months.
Curcumin and Turmeric are not recommended in higher doses until the research to ensure their safety has been reduced. The World Health Organization (WHO), therefore, has determined that 1.4 mg per pound (0-3mg/kg) is an adequate daily intake. All herbal supplements should be taken with caution. Be sure to inform your doctor of all supplements that contain Curcumin or turmeric. According to research, turmeric doses between 500-2000mg per day may be effective. Hence, it is not recommended to increase the dose over time. Although turmeric is generally safe, some people may need to avoid it. The following conditions warrant extreme caution:
- Gallbladder Disease: Turmeric may cause gallbladder to contract, worsen symptoms
- Pregnancy and breastfeeding: Not enough research has been done to determine if turmeric supplements can be effective for pregnant or nursing women
- Kidney Stone: It is rich in oxalate, which could bind to calcium and cause kidney stones.
- Diabetes can cause blood sugar levels to drop too low
- Bleeding Disorders: This medication may reduce your blood’s ability to form a clot, which could worsen bleeding disorders
- Iron deficiency It might contribute to iron absorption
Also, turmeric supplements may interact with certain medications like diabetes medications and blood thinners. In such conditions, turmeric in normal food quantities appears to be safe. Turmeric supplements should not be taken if you’re pregnant, nursing, or suffer from any other health condition. The supplements may also interfere with blood thinners and diabetes medications. Turmeric is therefore more likely to be safe and effective when used as a food spice. In the short term, researchers may have used doses as high as 8 grams per day without experiencing any negative effects. Some side effects have been reported. Most commonly reported side effects include nausea, vomiting, stomach pain, and allergic reactions.
