Turmeric Dosage: How Much Turmeric Per Day Should You Take?

For over 3,000 years, turmeric has been used as much more than just as a spice. This incredible compound has also been used in holistic medicine and is reported to have an abundance of health benefits and therapeutic effects.

Now, different turmeric products, including turmeric capsules and tinctures, are widely available, with thousands of people now using it as a staple to support their general well-being.

Like all alternative medicines, though, knowing how to take turmeric can be confusing. Which supplement is best, and more importantly, how much turmeric per day should you be taking?

Are there risks associated with long-term use, or is this spice completely safe to ingest at high doses?

To help ease your confusion, we’ll dive into the science behind turmeric dosing, its benefits, and its risks, so you can begin your journey with confidence.

Curcumin and Turmeric Dosage And Ingestion Methods

First up, a little background on turmeric.

Turmeric’s active ingredients are curcuminoids, which include curcumin. This group of compounds can be found in the root of the plant and is considered to be where all the beneficial properties come from. Take a look at all the research and studies into the power of turmeric.

You’ll find that curcumin, in particular, is the most commonly documented and measured component of curcuminoids. This is because it’s believed to contain powerful antioxidants, anti-inflammatory effects, and antimicrobial properties.

However, it's important to note that the other curcuminoids in turmeric also have their own beneficial effects and properties.

Curcumin And Supplements

Although curcumin is where all the power lies, it isn’t found in abundance. In fact, the average curcumin content found in turmeric powder is only approximately 3%.

This means if you were to rely solely on the spice to get all the health benefits, you probably wouldn’t reach the beneficial levels used in clinical trials. This is why most people choose to take supplements.

However, there’s still a catch. Although supplements contain more milligrams of curcumin than the spice alone, curcumin isn’t absorbed well into the bloodstream.

To improve the bioavailability of curcumin, most people opt for supplements that contain black pepper or its natural compound piperine, which has been proven to increase curcumin absorption by as much as 2.000%.

So, if you’re wondering which method of ingestion is best - curcumin supplements are a clear winner.

However, if you choose to take a supplement, check the levels or grams of curcumin, and make sure you buy from a manufacturer that includes black pepper or piperine, so you can reap the full potential health benefits.

Curcumin and Turmeric Dosage

If you’ve chosen to take a turmeric supplement, you probably still have one nagging question - how much turmeric per day should you be taking?

The truth is, there’s no ‘official’ amount. That’s why we need to use the research surrounding turmeric and curcumin to make an informed decision.

You should also consult your manufacturer's guidelines for the recommended turmeric dosage and talk to a doctor before starting treatment.

First, a word of warning: turmeric can interact with some medications, including blood thinners and medications for diabetes.

So, if you’re thinking to incorporate turmeric into your diet but you’re on either of these medications, talk to a doctor first.

However, turmeric seems to be safe in small doses for these patients, as long as you’re not exceeding the amount of turmeric you’d usually consume in your food.

Most studies use a turmeric dosage between 500 and 2000 mg per day; this also contains a much higher dose of curcumin than is found to occur naturally in food.

While spices contain just 3% of curcumin, most extracts can contain up to 95%. Sticking to a supplement within the 500-2000 mg of turmeric level appears to be safe for consumption, but how do you know which turmeric or curcumin dosage works for you?

Well, although you’re free to experiment with your turmeric dose, some studies into the benefits of turmeric on specific ailments have shown promising results.

We can use this evidence to help us make informed choices about how much curcumin or turmeric to take per day. Let’s look at some examples below for turmeric daily dosage for different benefits:

• Dosage for itchy skin and skin conditions: 500mg 3x a day for 2 months.
• Turmeric dosage for high cholesterol: 700mg 2x a day for 3 months.
• Turmeric dosage for osteo arthritis: 500mg 2x a day for 2-3 months.
• Dosage of turmeric for inflammation: 500mg 3x a day for 2 months.

*Most studies have not treated participants with turmeric for over three months; therefore, it’s unclear whether using high doses will cause adverse effects in the long term.

Although we need more research to determine the long-term effects, for now, the World Health Organization (WHO) states that approximately 1.4mg of turmeric per pound of weight is safe for daily consumption.

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.

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.

Taking Liquid Turmeric Shots

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!

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.

How Long Does Turmeric Take To Work?

If you’re looking for a quick fix, turmeric supplements probably aren’t for you. Unfortunately, the health benefits of turmeric can take a while to surface, so you won’t see quick results like you would from downing a cup of coffee.

It’s thought that turmerics' primary compound, curcumin, takes a while to establish actionable levels in the body. This means that supplements must be taken consistently over a long period before you start seeing actual results.

Unfortunately, there’s no exact time frame for this. However, it’s thought to be somewhere between four to eight weeks. This is when you’ll start to see improvements in both the mind and body.

So, remember: if you’re taking a turmeric supplement, don’t be tempted to skip doses, and stick to a routine to ensure the curcumin builds up steadily in your system. Taking turmeric once in a blue moon is unlikely to give you the desired benefits.

Be aware that the time it takes for turmeric to start working may depend on your dosage, general health, body type, and well-being.

For example, if you’re more physically active and eat healthy foods, you may start to see results faster. However, this has not been proven.

When Is the Best Time to Take Turmeric Supplements?

There is no right or wrong time to take turmeric. If it suits you to take your tablet in the morning with a generous dose of fruit juice, there’s no evidence to suggest that this is more or less effective than washing it down with water before you sleep.

Although there's no best time of day to take turmeric, it is essential to take it every day if you want to see results. Turmeric is safe to consume every day, but only at the correct dosage.

If you want to see faster, actionable results, we recommend taking your turmeric with piperine. Most curcumin or turmeric supplements may already contain it, which makes them substantially more effective.

Should I Take Turmeric on an Empty Stomach?

Like most supplements and vitamins, manufacturers will advise taking turmeric in the morning and on an empty stomach.

This will allow the body to absorb turmeric quickly, without competing for absorption with other foods and drinks in the stomach.

However, remember that the benefits of curcumin are what you want from your turmeric and research suggests that curcumin is fat-soluble, which will break down into either oil or fat.

So, if you’re taking an exclusive curcumin supplement, it may be worth consuming it with a naturally high-fat meal. This will enhance the amount of curcumin your body absorbs.

How Long Does Turmeric Stay In Your System?

Studies have shown that turmeric has an estimated half-life of 6-7 hours. This means that, after taking turmeric, it takes approximately 6-7 hours for half of the supplement to be eliminated from the body.

Turmeric & Curcumin Side Effects

While turmeric is safe to consume at low, managed doses, some possible side effects have still been reported. The most common adverse effects of turmeric consumption include:

• Nausea
• Vomiting
• Allergic reactions
• Stomach cramps
• Constipation
• Diarrhea

However, studies show that turmeric side effects appear to be rare and only occur in patients taking high doses of turmeric. For short periods, taking up to 8mg of turmeric a day is safe and will not cause any toxic effects on the body.

Turmeric is safe for most people, but some may need to avoid it. If you have any of the conditions below, you may need to take extreme care when taking turmeric or curcumin. Talk to a health care provider first before starting treatment.

• Anemia: Turmeric may interfere with iron absorption, but this has not been proven.
• Diabetes: In some patients, turmeric can also cause blood sugar levels to be dangerously low. You should avoid high doses of turmeric if you have diabetes.
• Gallbladder Disease: If you have gallbladder disease, your symptoms may be exacerbated by turmeric, which can cause the gallbladder to contract.
• Pregnancy: Unfortunately, the effects of turmeric supplements on pregnant and breastfeeding people are unknown.
• Bleeding Disorders: Turmeric may prevent blood from clotting, which can be dangerous for patients with bleeding disorders.
• Kidney Stones: Turmeric extract and supplements are high in oxalate, which can form kidney stones. Take extreme care with products that contain turmeric if you have kidney stones.
• Iron Deficiency: If you have an iron deficiency, you should avoid taking turmeric. It’s thought that turmeric may interfere with how the body absorbs iron, which could make you more deficient.
• Diarrhoea: Can turmeric cause diarrhea? It is possible for turmeric, particularly its active ingredient curcumin, to cause diarrhea when taken in large doses or when consumed with certain medications or food.

The Bottom Line

Choosing the correct dose of turmeric can be tricky, especially because long-term research is so limited. However, preliminary studies are promising, and we can use their results and dosages to help us determine our own.

Turmeric may have an incredible range of purported health benefits, but it’s important to take it safely, and understand how it works before starting treatment.

Unfortunately, turmeric supplements may take time to produce noticeable effects, but consistency is key. 

If you stick with it, turmeric supplements may be the alternative medicine you’ve been dreaming of. 

Remember to consult a healthcare provider before taking turmeric or curcumin supplements, stick to only taking the recommended dosage stated on the manufacturing guidelines, and choose supplements that contain piperine to enhance absorption.