Turmeric isn’t just a spice for curry. It’s been used in Ayurvedic medicine for over 3,000 years — and now it’s one of the most popular supplements on the market.
The tricky part? Figuring out how much to take. Dosing varies widely depending on what you’re using it for.
Here’s what the research says about turmeric benefits, effective doses, and safety concerns.
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Available on the App StoreUses and benefits of turmeric
The active compound in turmeric is curcumin. It’s a potent anti-inflammatory — and chronic inflammation plays a role in heart disease, diabetes, Alzheimer’s, and cancer.1
Turmeric is one of several anti-inflammatory foods worth adding to your diet. But what does the research actually show?
Osteoarthritis: Multiple studies found turmeric reduces knee pain and improves joint function. One study even suggested it works as well as ibuprofen.
Cholesterol: In a trial of 120 overweight people, three months of turmeric supplements reduced total cholesterol by 32%, LDL (“bad”) cholesterol by 42%, and triglycerides by 39%.
Itchy skin (kidney disease): People with chronic kidney disease who took turmeric had lower inflammation markers and reported less itching.
Other trials suggest potential benefits for heart disease, diabetes prevention, surgery recovery, and IBS — though the evidence isn’t as strong.
Summary: Curcumin, the active compound in turmeric, has anti-inflammatory properties. Randomized controlled trials support benefits for joint pain, cholesterol, and skin health.
Effective doses of turmeric
Most studies use 500–2,000 mg of turmeric daily, usually as an extract. Here’s why that matters:
Turmeric spice contains only about 3% curcumin. Extracts contain up to 95%. So the amount you’d get from cooking with turmeric (even eating curry daily) is far less than what’s used in clinical trials.
That said, cooking with turmeric isn’t useless. One study linked regular curry consumption in older adults to better cognitive function.
Doses used in research:
- Osteoarthritis: 500 mg turmeric extract, twice daily, for 2–3 months
- High cholesterol: 700 mg turmeric extract, twice daily, for 3 months
- Itchy skin: 500 mg turmeric, three times daily, for 2 months
There’s no official recommended dose. The WHO considers up to 3 mg/kg of body weight (about 1.4 mg per pound) safe for daily intake.
High doses aren’t recommended long-term — the safety data just isn’t there yet. Always tell your doctor about any supplements you’re taking.
Summary: Research uses 500–2,000 mg of turmeric daily, usually as extract. Long-term high doses aren’t recommended due to limited safety data.
Who should avoid turmeric?
Turmeric is safe for most people. But supplements (not food amounts) can cause problems in certain situations.
Avoid turmeric supplements if you have:
- Pregnancy or breastfeeding — not enough safety research exists
- Gallbladder disease — may trigger gallbladder contractions
- Kidney stones — high oxalate content can worsen stone formation
- Bleeding disorders — may slow blood clotting
- Diabetes — can drop blood sugar too low
- Iron deficiency — may interfere with absorption
Turmeric can also interact with blood thinners and diabetes medications. If you take any prescriptions, check with your doctor first.
Using turmeric as a cooking spice? That’s generally fine even with these conditions.
Summary: Turmeric supplements aren’t safe for everyone. Avoid them during pregnancy, with gallbladder issues, kidney stones, or bleeding disorders. Cooking with turmeric is usually fine.
Adverse effects of turmeric
Short-term, doses up to 8 grams per day haven’t shown toxic effects in studies.2 But side effects do happen.
Turmeric allergy
Some people are allergic to turmeric. Symptoms include skin rashes, hives, and digestive upset. If you notice any reaction, stop taking it immediately.
Suggested read: Turmeric and Ginger: Combined Benefits and Uses
Common side effects
The most frequent complaints are digestive: stomach pain, diarrhea, constipation, nausea, and vomiting.
In one case, someone taking very high doses (1,500–2,250 mg twice daily) developed an abnormal heart rhythm. This is rare, but worth noting.
Long-term effects still need more research.
Summary: Side effects are usually digestive and mild. Allergic reactions can occur. Long-term safety data is limited.
How to choose the right turmeric supplement
Go for extracts over powders. Extracts contain up to 95% curcumin. Powders and cooking spices? Only about 3%.
Extracts are also less likely to contain contaminants like heavy metals.
The black pepper trick: Curcumin is poorly absorbed on its own. Black pepper contains piperine, which boosts curcumin absorption by up to 2,000%. Many quality supplements include it.
Look for third-party testing. Brands verified by NSF International, Informed Choice, or USP (US Pharmacopeial Convention) have been tested for purity and accurate labeling.
Summary: Choose curcumin extracts (95% concentration) over powders. Look for products with added black pepper and third-party testing.
Summary
The research supports 500–2,000 mg of turmeric daily for potential benefits, especially using concentrated extracts. Your ideal dose depends on what you’re trying to address — joint pain, cholesterol, or skin issues all use different amounts.
Side effects are usually mild and digestive. But if you’re pregnant, have gallbladder problems, or take blood thinners, skip the supplements and stick to cooking with turmeric instead.
Always talk to your doctor before starting any supplement. Interested in similar options? Check out other anti-inflammatory supplements or the health benefits of ginger.
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