Ok. You know that turmeric has significant health benefits, but how much should you take?
Everyone has an opinion on this.
So, I looked it up in references. The "correct" dose to use can be important. Too little and you don't get much benefits. Too much and you might experience some minor side effects and "waste" money.
The general approach is to start low and increase gradually until you reach a dose that gives you results.
It is easy to decide the appropriate dose for arthritis, since you can feel how effective it is for reducing pain. Increase the dose until you get pain relief.
But for treating and preventing cancer, it is not so easy to determine an effective dose, not that there are many good clinical studies to clearly show that it works. For this, we will have to rely on the available clinical trials and suggestions from researchers.
We won't discuss all the health benefits of this herb as the article Known Benefits of Taking Turmeric fully covers this.
Read on to find out the correct dosage to use based on results from clinical trials and experts in natural medicine...
To avoid confusion, we need to clarify the difference between turmeric and curcumin.
Curcumin is the active substance found in the spice turmeric. Typically, turmeric contains about 2-5% of curcumin.
Thus 1,000 mg of turmeric has 20 to 60 mg of curcumin. And standardized turmeric root extract contains up to 95% of curcumin.
In general, most clinical trials used dosages between 250 mg to 500 mg of standardized turmeric (95% curcumin content) taken up to three times daily.
Some studies used up to 2 grams daily. When buying turmeric pills, look for standardized powdered extract as they will tell you how much curcumin is found in each pill. (Indeed, most sold in stores and online are.)
Here are the general dose recommended for adults:
|Dosage Format||Recommended Adult Dose|
|Root||1.5 to 2 grams daily|
|Powdered root||1 to 3 grams daily|
|Standardized powder (curcumin)||400 to 600 mg up to three times daily|
|Tincture (1:2)||15 to 30 drops up to four times daily|
|Liquid extract (1:1)||30 to 90 drops per day|
|Note: 1 gram = 1,000 mg|
Experts suggest taking 500 mg up to four times daily. For treating acne, a cream or paste can be made and applied to the skin. The cream can be left on the skin overnight and the paste can be left on for 30 minutes and then washed off.
See Using Turmeric to Treat Acne to get detailed information on this specific use as well as how to make it.
There is no clinical trials to show that turmeric works for acne scars. Anecdotal reports suggest that applying a paste to the scars can reduce its appearance.
See Does Turmeric Reduce the Apperance of Scars? to find out how to make a paste that you can try.
Adding turmeric to your diet has been suggested to help with weight loss as shown by animal studies. Go with the general recommended dose for adults until clinical trials are available.
See Would Taking Turmeric Reduce Your Weight? to get detailed information on this specific use.
There is several clinical trials showing that curcumin is as effective for controlling knee osteoarthritis pain as ibuprofen (Advil). Dosage ranges up to 500 mg three times daily.
It works and it would be worthwhile to take turmeric to see if it will help your joint pains.
Experts suggest taking 500 to 1,000 mg three times daily to help with psoriasis lesions. A paste can be made as well to apply to the affected areas.
See Using Turmeric to Treat Psoriasis to get detailed information on this specific use as well as instructions on how to make the paste.
Turmeric has been reported to lower high blood pressure in animal studies. Human trials are not available but you can easily monitor your own blood pressure to see if it works for you.
There are many other natural remedies for high blood pressure that are shown to work and they are worth considering.
Use the general recommended dose for adults (1 to 3 grams daily in two or three divided doses).
See Taking Turmeric to Lower High Blood Pressure to get detailed information on this specific benefit.
Population studies show that a diet high in turmeric seems to protect a person for developing cancer. Animal studies do show the anti-cancer benefit of turmeric.
One clinical trial showed that subjects given 480 mg of curcumin three times daily were able to shrink the size of their lesions in their intestines. (These lesions are pre-cancerous and not at the cancerous stage.)
See Using Turmeric for Preventing and Treating Cancer to get detailed information on this specific use.
See Best Natural Remedies for Cancer for a list of herbs and supplements that are used to prevent and treat cancer.
There's no clinical trials to show the correct turmeric dosage for helping with depression (although animal studies showed that it worked). Stick within the range of 250 to 500 mg up to three times daily.
It may take up to 3 weeks to see the benefits.
See Does Turmeric Help wth Depression? for a full discussion on this particular use.
One Swedish study showed that volunteers given turmeric had significant increase in insulin production. The dose used in that study is a single 6 grams of turmeric. We suggest using 1 grams of turmeric three times daily and increase gradually.
You can easily track your blood sugar levels with a blood glucose monitor (and you should).
We suggest monitoring your levels more frequently when you start turmeric. Then discuss the results with your pharmacist or your family doctor.
See Turmeric for Diabetes to get the full discussion on using turmeric for diabetes management.
Start low and gradually increase the turmeric dosage until you get the results you are looking for. If you experience any stomach-related side effects, taking it with food usually eliminates the problem.
Turmeric is known to have anti-inflammatory benefits and many diseases seem to have their root cause from excessive inflammation. It has a long tradition of use in India for over 2,500 years. The active ingredient curcumin, found in turmeric, is what gives it all the health benefits.
For health conditions where the benefits can be very difficult to judge (e.g. cancer), use the dose suggested by experts. In these cases, it is essential that you inform your doctor exactly what you are taking.
It would be worth your time to investigate further and discover if you could benefit from taking turmeric.