Turmeric is a spice, so it is generally safe to consume in amounts found in food. However, these days, many take turmeric in other forms, including capsules, tea, powder, and liquid extract. It is also often taken along with ground black pepper for added benefits.
Among the many benefits that can be derived from turmeric is protection from oxidative stress, prevention or reduction of inflammation, maintaining insulin and cholesterol that are already within their normal levels, and, as shown in some studies, may help prevent certain types of cancer.
Black pepper is known for its ability to help reduce pain and increase fat metabolism. It also enhances the bioavailability of any nutrient, which is why turmeric is best taken with this for better and faster absorption.
Exactly how turmeric is beneficial for us and how much is considered safe to consume? It may be beneficial to the health, but ingesting more than what is recommended may cause big trouble.
In food, turmeric is mainly used in cooking curry and the amount put into the dish is generally safe. Too much turmeric will make the food taste so bad that you just can’t eat it. So there is no harm in being overdosed with the spice at all.
Next to food, this is the most common form of turmeric that is now being taken by consumers. The most popular supplement is one that also contains black pepper extract, which reads as Bioperine on the product label. Consumers are advised to buy turmeric supplement that has curcumin standardized at 95 percent to be assured that it is of superior quality.
The recommended turmeric dose for adults is not more than 1,000 mg daily. Some supplements have capsules that contain 750 mg to be taken once a day, while others have 400 mg to 500 mg to be taken twice daily. There are other products circulating that have 600 mg capsules and instructions on the label say that it has to be taken three times a day, which is more than the recommended dose. Ask your doctor before taking these capsules.
For those who prefer the liquid form of curcumin or turmeric, it is safe to take 30 to 90 drops each day. It can be added to your juice, milk or water, but can also be taken on its own. Liquid turmeric extract can be purchased over the counter.
Cut, Dried, or Powdered Root
Raw turmeric is also very common and many grow their own turmeric at home. For cut, dried, or powdered turmeric, the safe dose for most adults is 1.5 to 3 g per day.
Turmeric tincture is also available in the market. This is an extract of turmeric root that usually contains anywhere from 20 to 85 percent ethanol or alcohol. It is safe to take 15 to 30 drops of the tincture three to four times a day.
Taking note of the safe dose is very important as consuming too much turmeric may result in side effects. The most common side effects are stomach upset, nausea and diarrhea. Prolonged use of any supplements may damage the stomach lining.
Any form of turmeric supplement is not recommended to pregnant and breastfeeding women. If you are allergic to alcohol, you have to avoid using the tincture form. Likewise, if you are taking medications or have a chronic medical condition, you should not take turmeric supplements at all as this could have fatal results.