Turmeric is a popular Indian spice that contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Turmeric has been used for centuries in Ayurvedic and Chinese medicine to treat a variety of ailments. More recently, Western medicine has begun researching its potential health benefits. However, questions remain about how much turmeric is safe and effective to consume on a daily basis.
Quick Summary
- The recommended daily intake of turmeric is 500-2000 mg of curcumin per day for adults.
- High doses above 2000 mg may cause side effects like nausea, diarrhea, increased risk of bleeding, and low blood pressure.
- It’s best to start with lower doses around 500 mg per day and work up to 2000 mg if you don’t experience any side effects.
- Look for turmeric extract supplements standardized to 95% curcuminoids.
- Turmeric spice only contains around 3% curcumin, so amounts over 1-3 grams may be needed.
- Combining turmeric with black pepper enhances absorption in the body.
- More research is still needed to confirm long-term safety and optimal dosing of turmeric supplements.
Background on Turmeric
Turmeric contains a class of compounds called curcuminoids, the most abundant of which is curcumin. This main active ingredient gives turmeric its golden color and provides most of its therapeutic effects.
Extensive research over the past few decades suggests that curcumin has potent anti-inflammatory and antioxidant activities. It has been found to match or even exceed the effectiveness of some anti-inflammatory drugs in relieving symptoms of arthritis and autoimmune conditions (1).
In addition, curcumin appears to have protective effects on the cardiovascular, digestive, and nervous systems. It has shown promise for helping treat or prevent chronic conditions like heart disease, Alzheimer’s, cancer, and diabetes in animal and human studies (2, 3).
Considering its demonstrated medicinal benefits, it’s no surprise that turmeric has become popular as a daily supplement. However, many people are unsure just how much they should be taking each day to enjoy optimal health perks without unwanted side effects.
Recommended Daily Intake
Currently there is no official recommended daily allowance (RDA) for turmeric or curcumin. Reputable organizations have published tentative recommendations based on clinical studies done so far.
The Joint FAO/WHO Expert Committee on Food Additives (JECFA) has set the acceptable daily intake (ADI) for turmeric extracts at 0–3 mg/kg body weight (4).
For a 150 lb (70 kg) adult, this amount translates to:
- 0 mg/day (minimum safe dose)
- Up to 210 mg/day (maximum safe dose)
However, therapeutic doses of curcumin typically range from 500–2000 mg per day, divided into multiple doses. This is based on clinical research that has used these amounts to achieve health benefits with minimal side effects (5).
Therefore, many integrative medicine doctors recommend taking 500–2000 mg of curcumin per day, especially for therapeutic use. Higher doses above 2000 mg may be prescribed for certain conditions under medical supervision.
Maximum Safe Dosage
Studies looking at mega-doses of curcumin indicate that single doses up to 12,000 mg and daily amounts around 2,500–8,000 mg for 3–4 months did not result in serious adverse effects (6, 7).
However, minor side effects like nausea, diarrhea, rash, and headache have been reported at doses above 2000 mg per day. Extremely high single doses above 10,000 mg could also pose a risk of GI ulcers or kidney injury (8).
So while curcumin intakes up to 8,000 mg daily have been found to be generally safe in clinical studies, amounts above 2,000 mg per day carry an increased risk of adverse effects without providing much additional therapeutic benefit.
Key Takeaways
- Doses over 2,000 mg per day may cause side effects and are likely unnecessary.
- Single doses above 10,000 mg could damage the digestive system.
- It’s unwise to exceed 2,000 mg per day for long periods without medical supervision.
- Start low around 500 mg and increase gradually if needed.
Forms of Turmeric
Turmeric is available as a ground spice, extract, or powder supplement. Each form contains varying concentrations of curcumin, so the amounts needed to achieve benefits will differ:
Turmeric Powder
Regular turmeric powder only contains around 3% curcumin. Doses of 1–3 grams per day spread over meals are often recommended for general health benefits (9).
Keep in mind that 1 gram (g) is equivalent to 1000 milligrams (mg). So consuming up to 3 grams per day provides only around 90 mg of curcumin.
Turmeric Extract
Extracts of turmeric contain higher concentrations of curcumin, ranging from 30–95% curcuminoids. They are prepared by distilling and purifying key compounds from the turmeric root.
Turmeric extracts standardized to 95% curcuminoids provide about 1000 mg curcumin in a 1100 mg dose. Doses of 500–2000 mg extracts can deliver therapeutic amounts of active ingredients.
Cut Root Powder
Turmeric cut root powders contain pure, dried and ground turmeric rhizome. They tend to be more concentrated than regular ground spice, with higher curcumin contents around 10–30% (10).
Doses of 500–2000 mg cut root powder can provide enhanced therapeutic benefits. However, amounts over 1000 mg may be challenging to tolerate due to texture and taste.
How to Take Turmeric
Timing
It’s best to split up your daily intake into smaller doses throughout the day. Taking turmeric all at once may result in poor absorption and rapid elimination from the body.
Aim for 3–4 intakes spaced over meals to achieve steady therapeutic blood levels of curcumin. You can mix turmeric powder into foods and drinks or take capsules with meals.
Enhancing Absorption
Curcumin is absorbed mainly through the intestines. But it’s quickly metabolized and eliminated, so only a small fraction enters the blood intact (11).
Studies show that combining turmeric with black pepper enhances curcumin absorption by up to 2000%! Piperine, the active ingredient in black pepper, inhibits enzymes that break down curcumin (12).
Adding about 1/4 teaspoon of black pepper to meals cooked with turmeric powder ensures you reap the full benefits. Turmeric-piperine capsules may also help boost effects.
Potential Side Effects
When used short term in typical culinary amounts, turmeric is considered very safe. But when taken medicinally in larger doses, potential side effects can include (13):
- Nausea, diarrhea, dizziness
- Increased risk of bleeding
- Lowered blood pressure
- Liver toxicity (rare except at extremely high doses)
These effects seem to occur most often at intakes above 2000 mg per day or in sensitive individuals. Some reports suggest turmeric may trigger symptoms of acid reflux, but more research is needed (14).
Turmeric is considered safe during pregnancy at usual dietary intakes. But supplemental doses over 1500 mg per day are not recommended.
Special Considerations
Drug Interactions
Turmeric can inhibit enzymes involved in drug metabolism and interact with some medications. These include (15):
- Blood thinners
- Diabetes medications
- NSAIDs
- Blood pressure drugs
- Antidepressants
Talk to your healthcare provider before taking large supplemental doses of turmeric if you take any medications. A dose reduction may be needed.
Bleeding Disorders
Curcumin may slow blood clotting. If you have a bleeding disorder or are scheduled for surgery, stop taking turmeric supplements 2 weeks beforehand.
Gallstones
Turmeric can cause gallbladder contractions so should be avoided if you have gallstones or a bile duct obstruction.
The Bottom Line
Research suggests the beneficial range for supplemental turmeric is 500–2000 mg of curcumin per day. While occasional large culinary doses up to 1.5 grams of turmeric powder are likely safe, amounts exceeding 2 grams per day on a regular basis are not recommended.
Turmeric intake should be limited to food amounts during pregnancy and lactation or if you have gallstones or blood clotting issues. And some medications can interact with turmeric’s compounds.
At the end of the day, using turmeric as a spice is very safe. But all supplements carry some risk, so stick to the recommended dosing guidelines unless advised otherwise by your doctor.
Conclusion
Turmeric is an anti-inflammatory superstar spice containing curcumin and other active compounds that provide impressive health benefits. While there is no official RDA for turmeric, doses between 500–2000 mg of curcumin per day appear beneficial and safe according to research.
Consuming up to 1.5 grams of turmeric powder or supplements with non-therapeutic doses up to 1000 mg daily is unlikely to cause side effects in healthy adults. However, amounts exceeding 2 grams per day for extended periods could cause GI, liver, kidney, and bleeding problems.
It’s important to pick an appropriate turmeric supplement containing a standardized curcuminoid content of 95% and pair it with black pepper. Split doses throughout the day for better absorption. And avoid taking mega-doses long-term unless under medical guidance.
Turmeric offers a wide safety margin when used wisely. By consulting the latest clinical data and integrating turmeric into your diet gradually, you can take advantage of its far-reaching benefits for your health.
