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How to Take Turmeric: A Look at the Most Effective Dosing Methods

“What is the best way to take turmeric?

This is a question we hear a lot, and it’s understandable. Curcuma longa or turmeric is most commonly known as the key ingredient for most Middle Eastern and South Asian dishes.

person grinding turmeric powder to paste

So if you’re unfamiliar with its potential health benefits, you may just know it as the spice that makes your curry yellow.

However, as turmeric's popularity as an Ayurvedic herb and a health supplement grows, many are wondering how best to take this spice.

Will simply adding it to your meal give you the boost of nutrients you need, or are there other ways to consume turmeric that can boost absorption and provide optimal benefits?

In this article, we’ll explore some of the most effective ways to add turmeric to your daily routine and help you to establish the correct dosage for your specific needs.

How to Take Turmeric in General

Turmeric is a valuable dietary supplement that offers a variety of potential health benefits.

In general, to optimize absorption, turmeric can be taken with meals and divided into two doses, taken 8 to 12 hours apart.

Additionally, incorporating a source of fat, such as olive oil or coconut oil, when consuming turmeric can enhance its absorption and help the body access its beneficial compounds.

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Adding Turmeric To Your Food

If you’re looking at the turmeric powder in your spice rack right now, you’re probably thinking about adding a teaspoon to your next meal. Cooking with turmeric may be a pretty tasty way to get your daily dose, but is it optimal? Unfortunately not.

Taking turmeric in food is a convenient way to incorporate turmeric into your daily diet, but unfortunately, it’s not a great way to manage your dosage. You’re also unlikely to consume the amount required to see actionable results.

For example, if we look at some of the studies exploring the benefits of turmeric, patients received high dosages (between four to eight grams in some studies), which is typically more than you’ll get in one serving of your favored turmeric dish.

Although you’re unlikely to get all the benefits you need through your food, it is a great way to still get a boost of nutrients if you can’t swallow capsules or are not fond of them.

However, if you’re taking turmeric in your diet, we’d advise aiming to consume between the four to eight grams range per day (unless advised otherwise by your doctor as turmeric may have drug interactions).

This may mean consuming more than one meal or beverage daily containing turmeric to meet this requirement.

*Remember: there is no official recommended dosage guideline for turmeric consumption; however, studies report the most benefits when patients receive doses between four and eight grams of turmeric.

Turmeric as a Supplement in Capsule Form

If you want the most health benefits from your turmeric, you may want to consider taking it in capsule form.

However, turmeric supplements are not the only option available in the market. Turmeric contains curcumin, which is the active compound in turmeric that gives it its health benefits. In fact, there are curcumin supplements available in high concentrations as well.

But, keep in mind that although turmeric capsules are widely available, their price point and the quality of their ingredients can vary significantly between manufacturers.

Finding a suitable capsule for you can be tricky. However, it does make it easier to take control of and monitor your dosage, and you won’t have to work as hard to get the highest and most effective turmeric dosage!

If you prefer taking turmeric supplements in capsule form, we’d always advise choosing a reputable and well-known brand.

If you take a trip to your local health store, you may be able to find out more about the manufacturer and where the ingredients of your capsules come from. If you have the time, you can also find this information online.

If you really want to boost your turmeric absorption, we’d recommend choosing a capsule that contains piperine, a compound found in black pepper.

Piperine is believed to improve how our bodies absorb turmeric and curcumin, which ensures you’ll get as many benefits as possible with each dose.

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Taking Liquid Turmeric Shots

turmeric powder in a bowl and turmeric supplement capsules beside it

Have you ever heard of liquid turmeric shots?

Although these supplements aren’t as well known as capsules and ground spices, turmeric liquid shots can be an excellent way to ensure you’re consuming a high concentration of turmeric with each dose.

The ingredients in turmeric shots can vary; however, most contain the following:

  • Fresh turmeric root
  • Black pepper
  • Additional flavors such as pineapple and lemon
  • Flax oil

Turmeric shots often have a significantly higher amount of turmeric than capsules, so if you're wondering how to take turmeric for inflammation and other benefits, this may be your best bet.

Some turmeric shots contain as much as 35g of turmeric per serving - for reference, you’d have to take between thirty and thirty-five capsules of turmeric per day to achieve this dose! But is it safe?

Most turmeric studies appear to use doses between four to eight grams, so there’s not enough evidence to confirm whether or not consuming large amounts of turmeric regularly will have any adverse side effects.

However, studies show that turmeric is safe for human consumption, and although it can produce some side effects, these are extremely rare. If you do experience any unwanted effects from turmeric consumption, your symptoms may include:

  • Stomach upset
  • Dizziness
  • Nausea
  • Diarrhea

If you experience any of these effects when taking turmeric, you should stop using it immediately. If you have any concerns about turmeric's side effects or dosage, consult your doctor for more information.

Using a Turmeric Essential Oil

Did you know that turmeric can also be found in essential oils? Although these often smell incredible, there’s not enough science to confirm the benefits of turmeric oil and how well these ingredients absorb into the body and how they might benefit us.

If you want the most health benefits from your turmeric, we’d recommend taking it as a shot or a capsule. Unfortunately, turmeric essential oils are unlikely to give you the help you need.

However, they smell incredible, so if you want to create a calmer and more relaxing environment in your home, try to use turmeric oil and some jasmine or lavender oil for a relaxed and inviting scent.

There are also other ways to take turmeric, including:

  • Drink turmeric tea
  • Adding turmeric extracts to drinks
  • Consuming turmeric raw

However, these methods of ingestion aren’t as effective as taking your turmeric in capsule or shot form, as it can be hard to establish the correct dosage.

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The Bottom Line

Turmeric has some awe-inspiring benefits. It’s no wonder that so many of us are looking for new ways to incorporate this incredible spice into our daily diets.

Although turmeric has been used mainly in food, if you want to get the most out of its benefits, we’d recommend taking this spice in shot or capsule form.

These supplements contain higher doses than other methods, and they’re often easier to consume and prepare compared to creating a turmeric-based dish!

Before beginning your turmeric supplement journey, it's important to talk to your doctor to ensure it's the right fit for you.

And, if you're curious about how long it takes for turmeric to start working its magic, be sure to check out our article that delves deeper into the topic.

By following the right approach and incorporating turmeric into your daily routine, you can potentially harness the power of this spice to improve your overall health and well-being.

Darcy Ogdon-Nolan

Holding a Bachelor Of Science (Hons.) combined with close to a decade now in the health food and wellness industry, I believe I'm uniquely positioned to provide a depth of knowledge and first-hand experience on emerging health products, trends and ideas! From greens powders and medicinal mushrooms through to protein powders and workout nutrition - I'm particularly interested in what modern science can uncover about what human cultures have been using to treat ailments for millennia!

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