A powerful new spice on the block turning eyeballs and offering amazing health benefits is Turmeric.
The incredible physical and spiritual benefits of Turmeric like reduced inflammation, boost in immunity, weight loss and an overall feeling of happiness has made it hugely popular.
But how much turmeric do you need a day? And what happens if you take too much? Should you take capsules or make Golden Paste?
If you’re looking for answers to all these questions, you’re in the right place.
In this article, we talk about exactly how much turmeric dosage you should take and for how long.
Turmeric (or Curcuma Longa) is derived from the rhizome or root of a flowering plant, the same family as ginger.
While it contains many plant compounds, much of its anti-inflammatory and antioxidant credit goes to Curcumin.
Curcumin is one of the 3 important plant compounds in Turmeric — collectively known as curcuminoids.
Turmeric spice (Root Powder) typically contains about 3–4% Curcumin while Turmeric Extract Capsules can contain up to 95% Curcumin.
Forms Of Turmeric Consumption
Turmeric can be consumed in various forms.
From freshly ground Turmeric Root turned into Golden Paste, to Turmeric Extract Capsules or even just sprinkling dried Turmeric Powder in your food.
The possibilities are endless and really depends on your individual needs and preferences.
So if you’re wondering – is Turmeric powder better than capsules, there is no one size fits all.
How much Turmeric do you need a day depends largely on why you are taking it.
People just looking to stay healthy sprinkle it into food or make golden milk, while those looking for a speedy recovery from workouts, running and have acute inflammation tend to prefer Turmeric Extract Capsules.
People with severe joint pains and arthritis, like making homemade Golden Paste.
The best way to decide what form of Turmeric to take depends on whether you are taking it for severe pain or general fitness.
The money you want to spend and the time you have available is also an important factor.
How Much Turmeric Do You Need A Day And For How Long?
Most research studies involving Turmeric contained 500–2,000 mg of spice and found significant health benefits at this level.
The average Indian curry diet provides around 2,000–2,500 mg of turmeric (60–100 mg of curcumin) per day. The same amount in extract form may pack up to 1,900–2,375 mg of curcumin.
It’s important you stick to the dosage range (between 500–2000 mg Turmeric) to experience the health benefits.
It’s also important to stay consistent for at least 4–6 weeks to see long term health benefits. After all, Turmeric is not a pharmaceutical drug designed to get results right away.
Start slow, build up your tolerance and always stay within the recommended servings especially in the case of capsules. With dried root powder, try and stick to a maximum of 2 teaspoons per day.
And don’t forget to add Black Pepper and a fat source (like Coconut Oil, flaxseed) to boost Turmeric absorption.
What Happens If You Take Too Much?
Long term high doses of Turmeric (more than 2,500 mg per day) is not recommended due to lack of research in this area with some possible mild side effects like acid reflux, diarrhoea, bloating, headaches and nausea.
So do not take more than the recommended intake, whether in the form of Capsules, Root Powder or Golden Paste.
I hope this article has answered an important question you’ve had – how much turmeric do you need a day. It’s highly recommended to stay within the limit of 500 – 2,000 mg of Turmeric so don’t overdo it.
Test capsules, root powder and Golden Paste and see what works best for you, what gives you maximum health benefit.
Start in small doses and gradually build it up. Stay consistent for at least 4- 6 weeks before expecting any sort of results.
As a next step, check out our Organic Turmeric With Ginger And Black Pepper capsules, it may just be the thing you’re looking for.
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