Turmeric supplement dosage
Turmeric supplements are most commonly extracted. These supplements are very concentrated and contain up to 95% Curcumin. Curcuminoids are present in a much smaller percentage than spices or powders. Extracts are less likely than other compounds, such as heavy-metals, to be contaminated. Depending on the type of turmeric you choose, black pepper is a great way to enhance your supplement. Black pepper contains piperine, a compound that increases Curcumin absorption 2000%. As always, make sure to buy from a reputable brand. Select supplements that have undergone testing by an independent third-party, such as the US Pharmacopeial Convention or NSF International Informed choice. These companies ensure that you get what’s on the label, and your product is free of contaminants.
Extracts of Turmeric are high in Curcumin concentration and less likely than other substances to be contaminated. It is important to buy supplements from a reputable source. Researchers recommend 500-2000mg of turmeric per day, mainly in the form of extract. It is possible that the exact dosage will depend on your medical condition, although official recommendations are not available. Turmeric supplements can have minimal side effects, but they are not recommended for some people. Turmeric should be used with caution, just like any other supplement. You must also discuss its use with your doctor.
The Food and Drug Administration has slowly begun to recognize spices such as turmeric, ginger and cinnamon as safe. Mixing this bright yellow spice into your food may not have any negative effects. Curcumin and turmeric supplements can therefore be harmful. The reason for this is that supplements contain a higher concentration of Curcumin, and other curcuminoids, than in-ground turmeric. According to Consumer Lab, 0.5g of turmeric extract in a supplement contains 400mg of curcuminoids. 0.5g of ground turmeric, however, only has 15mg.
According to a review in Critical Reviews in Food Science and Nutrition, it is possible to consume up to 12g (12000mg) of Curcumin per day. The dose used in most research studies is less than 12g, so you may want to consider the benefits of such low doses. In August 2016, a review in the Journal of Medicinal Food showed that daily doses can range between 100 and 2000 mg (0.01 to 2g), with 500 mg (0.5g). Curcumin and turmeric may be linked to medicines listed above.
Turmeric and its Curcumin, which is the main component, may have anti-inflammatory and antioxidant health benefits. Studies have shown that this supplement could reduce the pain associated with inflammation due to medical conditions such as arthritis. Curcumin is a powerful antioxidant that protects against cell damage, which could otherwise cause other diseases. Turmeric extract may help reduce knee pain from osteoarthritis compared to placebo.
