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How do you take turmeric?

January 15, 2021
health benefits of turmeric

Many people are interested in the properties of this tuberous root, but they do not know  how they should take it to do it safely , or what is the ideal dose of turmeric to obtain all its healthy benefits.

Keep reading below to learn more about this topic: how and how much turmeric to take , useful tips depending on the product you are going to use, recommended doses for a specific use, as well as other related aspects to consider.

Ways to take turmeric as a natural remedy

The traditional way of consuming turmeric is, of course, as a condiment in recipes and drinks, but in recent times this spice has gained great popularity as a natural treatment, hence the promotion of other forms of consumption specifically designed to take advantage of its medicinal effect. .

The most common options include:

  • The tea turmeric . This can be prepared at home with the fresh tuber , powdered, or with a commercial tea bag.
  • The turmeric supplements . There is a wide variety of products, for example turmeric in capsules, pills, extracts, tinctures, oils, etc.).

It may interest you: Turmeric Tea – Properties, Dosage, Combinations and Contraindications

Other options include:

Raw turmeric

Raw, pure, unprocessed turmeric has the highest curcumin content and therefore the most health benefits.

To take advantage of all the nutrients and benefits of this root, it will always be better to obtain it in its pure and unprocessed state. Curcumin, or turmeric’s most powerful ingredient, breaks down during industrial processing. As long as the turmeric is available in its natural form, we can grate it or cut it finely to use it in the kitchen, to make home remedies or beauty treatments. There are roughly 200 milligrams of curcumin in a teaspoon of fresh turmeric, a dose that will need to be increased to 1,000 milligrams to see real anti-inflammatory effects.

Turmeric powder

It is easy to add to any meal or to take in capsule form.

Turmeric powder may not be as pure as raw turmeric, but it is definitely the most convenient option for many people. It is often used as a condiment for many recipes and is the basis for the manufacture of capsule supplements. Several studies have recommended taking a turmeric capsule a day, much better if it is accompanied by ground black pepper to increase its absorption.

This type of turmeric also works very well for making facial masks, as it has a beneficial effect on the skin. Helps control acne, fades scars, and minimizes pore size. Specifically, the powder called Turmeric Kasturi is not intended for human consumption, but is used in the cosmetic branch for its properties and ability to not stain the face.

Turmeric essential oil

It is a wonderful essential oil that provides relaxation and a feeling of balance.

Turmeric oils are said to only contain 7% raw turmeric after being processed, which leads to a very low level of curcumin. Despite this, the oil retains relaxing, antiallergic, antibacterial and anti-inflammatory powers.

Turmeric paste

You can buy it in health food stores, or prepare your own homemade turmeric paste.

Turmeric paste or golden paste is prepared from raw turmeric or turmeric powder. It is not a type of preparation that you can find in any store, so it is easier to make your own pasta to have it on hand whenever you need it. You should only add ½ cup of turmeric powder, 1 teaspoon of black pepper, 1 piece of grated ginger (optional), 1 cup of water and 1 tablespoon of coconut oil to a casserole. Heat over medium heat and cook, stirring frequently, until the mixture is doughy. Then remove from the heat, let it cool down and reserve in a glass jar. The paste can last up to 2 weeks, but ideally it is used within 1 week.

How Much Turmeric Should I Take?

Organizations like the Department of Agriculture (USDA) 1  and the United States Food and Drug Administration (FDA) have not given an official recommendation on the daily dose of turmeric that a person should take. However, the Food and Agriculture Organization of the United Nations (FAO)2 and the World Health Organization (WHO) have provided some guidelines for its consumption.

It is considered that a person can consume  between 1.5 and 3 grams of turmeric per day, or approximately 1.4 mg of turmeric for each pound of body weight , several times a day3.

There are numerous successful investigations that have exceeded this recommendation, so you may want to consider the amounts used in those studies. Ultimately, the amount of turmeric to take will depend on the supplement chosen, the reason for its use, and whether you have experienced any sensitivity to turmeric.

It is necessary to always follow the instructions of the product and consult your doctor or pharmacist if you are considering the option of taking a dose higher than that recommended on the package.

The quality and source of the supplements  are also important factors.

Avoid any product that contains additives, proprietary blends that seem unnecessary, or whose ingredient list does not allow you to understand what you are actually taking.

Below we list various doses of turmeric based on the amounts that have been used in different clinical trials. It should be noted that these doses refer to the use of turmeric in controlled situations4 5 6.

To lose weight (lose weight)

  • The standard dose ranges from 300 to 600 mg, 2-3 times a day.

More details in How to Take Turmeric to Lose Weight?

To lower cholesterol levels

  • 4 grams of turmeric extract, divided into 2 daily doses, for 3 months.

To improve skin health

  • 500 mg of turmeric, in 3 daily doses, for 8 weeks.

To promote joint health

  • 500 mg of non-commercial turmeric, 4 times a day, for 4-6 weeks.

To promote good digestive function

  • 200 mg of turmeric, 4 times a day for 7 days; consider using a turmeric supplement in capsules combined with ginger.

To reduce inflammation in the body

  • Taking 500-1000 mg of turmeric every day can have a great anti-inflammatory effect on our body.

To regulate blood glucose levels and fight diabetes

  • In this case it is advisable to adjust to the amounts of the spice that we normally add to drinks and food.


For the use of turmeric in children and adolescents , doses of 1.4 grams daily (divided into 2 doses) have been administered for 3 months, specifically to reduce high cholesterol levels. In the case of women during pregnancy and lactation , there is no recommended standard dose, since the consumption of turmeric as a supplement is not recommended in both stages.

If you are considering incorporating ground turmeric directly into your meals, keep in mind that 400-600 mg represents ½ to 1 gram of powder, which is approximately ½ teaspoon.

Other recommended doses depending on the product or type of preparation

  • Dried root powder : 1.5 to 2.5 grams per day.
  • Standardized powder : 1.2 to 1.8 grams per day.
  • Turmeric tea : Soak 15 grams of turmeric root in 135 ml of boiling water. You can take this preparation 2 times a day.
  • Turmeric aqueous extract : 30 to 90 drops of the extract per day.
  • Tincture : 15 to 30 drops, 4 times a day.

Take turmeric supplements or curcumin supplements?

There is still some debate about it …

Turmeric powders and supplements offer a content closer to the root itself, since they retain a greater amount of its nutrients and natural properties. For their part, curcumin supplements are made from an isolated form of the most active antioxidant in turmeric, that is, curcumin. So  if curcumin comes from turmeric, does it make sense to choose between one and the other?

Most experts agree that we must always obtain nutrients and compounds from whole foods, that is, in the way that nature conceived it, since the entire set of vitamins, minerals, oils and other compounds can play a role in how our body processes it and what benefits we receive from consuming it. Logically,  turmeric roots contain other substances in addition to curcumin , so it is recommended to consume it in its most natural form whenever possible.

On the other hand, several researchers assure that, to obtain real benefits, isolated and highly concentrated curcumin must be consumed , in doses higher than those normally found in food. After all, it is curcumin that has been credited with the medicinal properties of the tuber.

It may interest you: Benefits and Medicinal Properties of Turmeric (Scientific Findings)

Considering both positions, we can say that the choice between one type of supplement and another will ultimately depend on personal preferences, the doctor’s recommendations and the condition to be treated.

The absorption of turmeric and curcumin

Another factor to consider is the absorption of each one. Neither curcumin nor turmeric are well absorbed in the absence of fats. Turmeric root has a small advantage here, as it contains some natural oils that can improve the bioavailability of curcumin in the body. But generally,  both are better absorbed when consumed with an additional fat source .

The  black pepper  can also enhance bioavailability of turmeric, as its principal active compound, piperine, can prevent the components of this root decompose during digestion, allowing them to stay in the body longer.

See: Turmeric with Black Pepper – Properties, Benefits and Consumption

Including turmeric as a condiment in recipes with fats and black pepper is an excellent idea to take advantage of its properties, as is taking the supplements during a meal or with an omega-3 fatty acid supplement.

Note : Piperine can increase the bioavailability of curcumin by up to 2,000%.

Is it possible to take too much turmeric?

Consuming too much turmeric  is a rare risk . Some studies have recorded that after using doses between 490 mg and 2,100 mg, no obvious adverse effects were observed; however on rare occasions some people have experienced mild side effects from taking higher doses. It is recommended to always follow the instructions on the package and consult your doctor about what the correct dose of turmeric could be in each case.

7 Useful Tips When Taking Turmeric

  1. Opt for “phytosome technology . ” When purchasing a supplement, check the product label for the name ” phytosome technology .” The combination of phosphatidylcholine with curcumin results in a higher absorption rate (29 times higher than in standard curcumin extracts).
  2. Identify your dose . While taking 500 mg two or three times a day is recommended, there is no one size fits all. The appropriate dose depends on several factors and the health status in each case.
  3. Go from less to more . Although most people tolerate turmeric very well, there are cases of allergy or intolerance. Start taking a small amount and gradually increase it until you reach your target dose.
  4. It pays to be picky . The quality of raw materials can make a big difference. Look for a powder made from true turmeric root for cooking. For supplements, find a product with the fewest inactive ingredients / fillers as possible.
  5. Don’t buy more than you are going to use in the near future . This is true for both the spice and the supplements. Buy a moderate amount, since the properties of turmeric diminish with the passage of time and its repeated exposure to air.
  6. Don’t stop your medications . Taking or eating turmeric is not a substitute for any medical treatment. Stay informed about possible interactions and adverse effects.
  7. Listen to your body . Stop taking turmeric if you notice unusual or bothersome symptoms.

Uses of turmeric in the kitchen

Turmeric is a root widely used as a seasoning and culinary coloring in many eastern countries (India, Morocco, Iran, Malaysia, among others), however its use in cooking is no longer limited to these regions, but has expanded throughout all the world.

It is generally used to flavor vegetables, rice, casseroles, dressings, and meats, especially chicken, lamb, and fish. A teaspoon of turmeric can add a whole new dimension to any recipe as it adds a deep, warm, tangy, and earthy flavor . In India, turmeric is always added at the beginning of the cooking process and sautéed alongside other aromatic ingredients such as onion , ginger, and garlic . This favors the proper release of curcumin, a fat soluble compound.

It is also used to color some dishes and to make curry powder , hence the seasoning has that special vibrant yellow color.

Another popular use of this tuber in the kitchen is the preparation of golden milk (Golden milk). Considered an anti-inflammatory elixir, this drink is used to treat many health conditions, from the common colds to arthritis. Likewise, turmeric tea is an infusion that cannot be absent from the daily routine of many people.

Tip: It’s important to be careful when using turmeric, as its deep color can easily stain fingers, hands, countertops, and cutting boards. To avoid a long-lasting stain, quickly wash any area with soap and water. Consider wearing oven mitts while handling the turmeric.

5 recipes with turmeric that you should not stop trying

Golden milk

Preparing the golden milk is incredibly easy. There are many variations, as some people prefer to add other ingredients like ginger, cinnamon or cardamom, but this is the basic recipe to make the original golden milk. You will need to:

  • 1 cup of milk (cow’s milk or vegetable drink)
  • 1/2 teaspoon turmeric powder (or an inch of grated turmeric root)
  • 1 teaspoon honey or other natural sweetener (maple syrup)
  • 2-3 black peppercorns (increases absorption of curcumin)

Put everything in a pot and simmer, stirring well to dissolve the turmeric in the warm milk. Once the ingredients have been integrated, the golden milk is ready. This drink is ideal for strengthening the immune system and avoiding inflammatory processes in the body.

Turmeric avocado dressing

This is the perfect solution to make a dish stop being boring. You will need to:

  • ½ avocado
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon turmeric powder
  • ½ teaspoon of salt
  • 2 teaspoons of raw honey
  • ¼ cup apple cider vinegar
  • ¼ cup olive or avocado oil

Place all the ingredients in a blender or food processor and mix very well until you get a homogeneous dressing. You can try it to rectify any of the ingredients to your liking … and voila! Remember to keep the leftover portion in the refrigerator to reuse for up to 1 week.

Tropical Turmeric Banana Smoothie

If you like trying new things and want to enjoy a nutrient-dense shake, don’t miss this recipe. You will need:

  • 1 cup of coconut or hemp milk
  • ½ ripe banana
  • ½ cup of frozen tropical fruits (mango, pineapple)
  • ½ teaspoon turmeric root powder
  • 1 tablespoon of hemp seeds
  • 1 small piece of fresh ginger
  • ¼ teaspoon cinnamon
  • 1 teaspoon chia seeds
  • 1 scoop unflavored protein powder (optional)

Mix all the ingredients well in a blender and drink immediately.

Turmeric Eggs with Kale and Bacon

The recipes for breakfast shouldn’t take us 1 hour in the kitchen to make; This hearty dish will be ready in minutes and makes two servings. The ingredients are:

  • 4 slices of bacon / bacon
  • 1 bunch kale (remove stems and cut leaves into chunks)
  • 3 tablespoons of extra virgin olive oil
  • 4 large eggs
  • 1/2 teaspoon ground turmeric
  • Salt and pepper to taste

Place the bacon strips on a preheated griddle over high heat for 10 minutes to release most of their fat and crisp up. Meanwhile, massage the kale leaves with 1 tablespoon olive oil, season with salt, and sauté in a pan for 3-5 minutes; remove from heat and set aside. Once the bacon and cabbage are done, add the remaining oil to the skillet and heat over medium heat; add the eggs and cook until desired point. Right after removing them, add the turmeric powder to the skillet and stir so that the residual oil soaks in the spice. Quickly take a teaspoon of this oil and drizzle the eggs on the plate, add salt and pepper to taste, place the kale leaves around it, and cut the bacon strips into small pieces to sprinkle on top.

Braised chicken with artichokes and olives

In this recipe the ingredients and spices are combined very well to create a delicious and exotic dish, but simple and very nutritious. Are needed:

  • 8 boneless skinless chicken thighs, preferably organic
  • Salt and freshly ground black pepper
  • 3 tablespoons of extra virgin olive oil
  • 1 yellow onion, diced
  • 3 garlic cloves, thinly sliced
  • 1 teaspoon turmeric
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ of red pepper flakes
  • 1 bay leaf
  • 2 cups of chicken broth, homemade or supermarket
  • 2 teaspoons fresh lemon zest
  • 3 tablespoons freshly squeezed lemon juice
  • 8 artichoke hearts
  • 1/2 cup pitted green olives
  • 2 tablespoons minced fresh coriander

Pat the chicken pieces dry and season to taste with salt and pepper. Heat the olive oil in a saucepan over medium-high heat; add chicken and cook until browned, about 3 minutes on each side; then transfer to a plate. Lower the heat to medium, add the onion, a pinch of salt, and sauté until soft and lightly browned, about 5 minutes. Now add the garlic and sauté for 1 more minute.

Add the turmeric, cumin, coriander, red pepper flakes, and bay leaf and cook, stirring constantly, until fragrant, about 1 minute. Pour in 1/4 cup of the stock to deglaze the pot, stirring to loosen any chunks that have stuck together; add a pinch of salt and cook until the liquid is reduced by half. Add remaining chicken broth, lemon zest, and 2 tablespoons lemon juice; Reduce heat to medium-low, cover the pot and simmer for 15 minutes.

Next add the chicken, artichoke hearts, and olives, stirring gently to combine. Raise the heat to medium-high and cook uncovered, stirring occasionally, for about 5 minutes. To finish, add the remaining tablespoon of lemon juice, let it rest for a few minutes and serve.

Quick answers to Frequently Asked Questions

What is the best time of day to take turmeric capsules?

As reported by some researchers, the best time to take these supplements, especially curcumin capsules, is 3 hours before or after eating ; In other words, after a fast. The absorption of curcumin is said to be greatest at this point.

How do you know if turmeric is working?

A good way to know if turmeric is having beneficial effects on your health is to keep a daily log to note the dose taken, indicate how you have felt, or note any other perceived results. Depending on the condition you want to treat and the adverse effects that it presents, you may have to modify the way of consumption and the amount.

Recommended Article: Turmeric – What is it, Uses, Types and Frequently Asked Questions

Can I take turmeric if I have gastrointestinal problems?

Although different studies have found that turmeric improves symptoms of indigestion and ulcerative colitis, it is true that a small percentage of people may experience nausea, diarrhea and mild stomach upset, especially when taking high doses for long periods of time.

Is it true that turmeric is only effective when taken in combination with black pepper?

While black pepper is not strictly necessary for turmeric to be effective, the truth is that it can be very useful. The piperine in black pepper has been shown to inhibit the metabolic breakdown of turmeric compounds in the gut and liver. This helps increase its bioavailability, that is, it allows higher levels of curcuminoid compounds in the body and therefore increases its effectiveness.7.

Be aware that this can also affect the breakdown of other compounds, including certain medications.

Now, it is also necessary to ensure that these compounds will be absorbed by the intestine, something that black pepper cannot help. Don’t forget to take turmeric in combination with a fat source , either in supplement form or as part of a meal.

Is it true that taking turmeric / curcumin with food can reduce the absorption of iron from food?

Although it is true that curcuminoids can bind to iron and reduce its availability , this should only be of concern to people who have anemia or low iron stores. It should be noted that this effect is usually greater with curcumin supplements, and less with the use of turmeric as a spice in cooking.

Is it safe to take turmeric for a long period of time?

So far there is not much scientific evidence on the safety of turmeric or curcumin in the long term . While some studies have not reported major signs of toxicity after using high doses, a small percentage of people have experienced abnormal liver function after taking turmeric or curcumin supplements for more than a month, even at typical doses. In addition, it is noted that the bioavailability enhancers found in some of these supplements may interfere with certain medications and medical conditions.

Does taking turmeric cause side effects?

Most people can take turmeric (fresh root, powder, capsules) without adverse effects, but consumption can be counterproductive in some cases. To know all the details on this topic, visit What Contraindications and Side Effects does Turmeric have?



My name is Louise Hammond, and I am the creator of this website, a place to find information about tubers, bulbs and medicinal roots. In I show the properties, benefits, characteristics, photos and images, ways of growing and how to make delicious meals from starchy vegetables.