Curcumin , an active compound in turmeric , is a natural substance known for its anti-inflammatory and antioxidant properties. It has long been used in traditional Chinese and Indian medicine to treat various ailments.
Several scientific studies have shown that curcumin has many health benefits. for example, it can help prevent or treat cancer, cardiovascular diseases, neurodegenerative diseases, etc.
The recommended dose of curcumin is around 500 to 1000mg per day. However, it is important to note that curcumin is a dietary supplement and not a drug.
What is Curcumin?
Simply put, turmeric is the root of the Curcuma longa plant and curcumin is the main bioactive compound in the root. There are other bioactive compounds in the turmeric plant (called curcuminoids), but curcumin is the main standout.
So every time you eat turmeric powder, you're taking in curcumin molecules along with other nutrients that are naturally found in the root. You can also take turmeric or curcumin capsules containing more concentrated root extracts.
If you choose to take turmeric or curcumin capsules, you need to be careful with the dosage. Unlike turmeric powder, you can easily take too much curcumin if you just swallow one capsule.
In general, the safe dose of curcumin is less than 1g per day when taken by mouth. Exceeding this dose can cause some side effects, such as dizziness, nausea, and digestive issues.
The benefits of curcumin
The benefits of curcumin go far beyond giving turmeric a nice yellow color. This curcuminoid is known to cause a number of positive effects on the body.
So why take turmeric?
Some of the many benefits of curcumin are:
- Reduction of inflammation in the body
- Antioxidant action, which means reducing oxidative stress in cells
- Reduced risk of a number of diseases including cardiovascular disease, diabetes and cancer
- Neuroprotective effects and reduced risk of neurodegenerative diseases
- Improved gut microbiome
- Reduced risk of depression
- Improved sleep and reduced risk of sleep apnea
- Better mood
8 ways to get more curcumin in your diet
If you want to start enjoying all of the amazing health benefits of curcumin, you need to start adding turmeric and curcumin to your diet.
There are many easy and effective ways to do this, and we'll cover them below!
Before that, let's talk about bioavailability . It refers to the amount of a certain substance that is absorbed by your body.
When a substance enters your digestive tract, it will not fully enter your bloodstream. Some goes straight into your device and is excreted without being used at all.
Studies show that the bioavailability of curcumin in foods like beverages is only 10% . So about 90% of the curcumin you ingest through food ends up in the toilet, not your body!
This is why it is often difficult to get a very effective dose of curcumin by adding turmeric powder to your diet. Unless you mix turmeric powder into everything you eat, you won't hit the 1 gram limit and you won't get the maximum benefits from the plant.
For this reason, we always recommend taking a turmeric or curcumin supplement with turmeric powder . Supplements have a higher and more concentrated dose that will be more effective for your health and well-being.
However, there is nothing wrong with adding turmeric to your diet to get the most out of the curcumin. Additionally, you can enjoy turmeric in doses of just 500 to 1000 milligrams.
If you want to improve the bioavailability of curcumin, add a pinch of black pepper to your dishes or combine turmeric with high-fat substances such as olive oil, avocado and nut oils.
Peppers and fats are known to increase the absorption of curcumin in the gut, which means you will get more from turmeric powder and supplements.
Here are some amazing ways to include turmeric in your diet and supplement it with curcumin
1. Make a hot latte with turmeric
If you love hot beverages, why not mix some turmeric powder into your morning coffee?
Turmeric latte can be a soothing and enjoyable way to enjoy curcumin. As a result, it is a remedy known to reduce anxiety, stress, and even muscle soreness after a workout.
You can buy ready-made turmeric hot drink mixes or you can also make your own from scratch. Here is a simple recipe you can follow to make a delicious, healthy turmeric latte.
Ingredients
- 300 ml of milk (any type)
- ¼ tsp ground turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- 1 teaspoon vanilla extract or vanilla syrup
- Sprinkle with black pepper
Method of using curcumin powder
1 . Mix everything in a saucepan and put on medium heat.
Continue to heat until the ingredients are combined and the mixture is hot. If you prefer an extremely bubbly latte, use a frothing agent.
To serve, pour into your favorite mug and sprinkle cocoa powder or cinnamon on top.
2 . Add it to your curry
One of the most obvious ways to increase turmeric intake is to mix it into curry. If you often cook curry dishes from scratch, try adding a teaspoon of turmeric powder to the pan along with all the other spices.
Turmeric will add great taste, aroma, and color to your curries, along with many additional health benefits.
3 . Add it to scrambled eggs or tofu
Those of you who like to scramble eggs or tofu on toast in the morning can sprinkle some turmeric powder on the pan. Don't forget to add some black pepper to improve the absorption of curcumin!
4 . Sprinkle it over the vegetables
Turmeric tastes amazing when sprinkled over vegetables. Before putting the pan with the baked vegetables, add a little turmeric powder and black pepper on top.
5 . Incorporate it into rice dishes
Why not brown your rice by stirring in some turmeric powder? Whether you like to eat vegetable rice or Mexican spiced rice, turmeric can be a great addition to your meal.
6 . Add it to smoothies and shakes
If you enjoy drinking smoothies or shakes, this is the perfect opportunity to up your turmeric intake. Add a generous amount of yellow spice to your drinks along with seven healthy fats, such as peanut butter, almond oil, or avocado, to boost your curcumin absorption.
7 . Incorporate it into homemade soups
Turn your soup into a bowl with kindness and add a tablespoon or two of turmeric the next time you make a hearty soup or broth. Thus, it becomes the perfect addition to homemade soups with meat, vegetables and other herbs and spices.
8 . Add to your salads
Turmeric can add flavor and color to your salads. You can sprinkle the powder on the food itself or stir the turmeric into the dressing before adding it to the dish.
If not, how can you take turmeric?
Capsules are a convenient way to get a higher dose of curcumin if you're struggling to get enough turmeric powder.
The recommended dose of curcumin?
Curcumin dosage recommendations vary based on use. Most studies use doses ranging from 500 to 2,000 mg per day.
To prevent disease, a dose of 500 mg per day is usually sufficient.
However, to treat illnesses, doses of up to 8g per day may be required.
Where to buy curcumin?
Curcumin can be purchased as a dietary supplement at most pharmacies and health food stores. It is also available online.
Curcumin can be found in many forms, including capsules , tablets, powders, and CBD oils. The most common form is capsules, which are usually dosed at 300 mg or more.
Curcumin can also be found in many foods, including turmeric, ginger, black pepper, and cumin.
However, it is important to note that foods do not contain as much curcumin as dietary supplements. For example, 28 grams of turmeric contains only 3 mg
Frequently Asked Questions
How long should you take turmeric per day?
According to experts, it is recommended to consume between 1 and 3 grams of turmeric per day. This can be added to food or taken as a supplement.
How many grams of turmeric per day is recommended?
Turmeric is a popular spice used in many cuisines. It is often found in traditional Indian and Chinese medicine. Turmeric is rich in curcumin, an active compound responsible for its many medicinal properties.
Turmeric is usually consumed in powder form, but it also comes in capsule, tincture, or extract form. The recommended dose of turmeric is about 1 gram per day. However, it is important to note that high doses of turmeric can be toxic. Therefore, it is important to follow the guidelines of a healthcare professional before starting a turmeric supplement.
Can turmeric be consumed in capsule form?
Turmeric capsules are a great way to consume this powerful spice. Turmeric is known for its many anti-inflammatory and antioxidant properties, making it an excellent dietary supplement for those looking to improve their overall health.
Turmeric capsules are usually easy to find in supplement and health stores, and it's easy to follow instructions on how to take them.
Are there any side effects to consuming turmeric?
There is no evidence on the side effects of consuming turmeric because it has not been studied enough. However, it is known that curcumin, the main active compound in turmeric, can cause side effects such as flatulence, bloating, nausea, heartburn, diarrhea, and headache.
Curcumin can also interact with certain medications, so it's important to speak with a doctor before consuming turmeric.
