- What is the consensus on turmeric?
– How does it help the body or how can it help the body?
Turmeric is being used worldwide in many different forms for multiple potential health benefits. The health benefits of turmeric attribute to its active ingredient called Curcumin which has antioxidant and anti-inflammatory properties. Curcumin has been shown to reduce oxidative stress by neutralising harmful free radicals in the body and stimulating the action of other antioxidants.
– Which conditions or physical/mental factors can be affected by turmeric or curcumin?
With its ability to help reduce oxidation and inflammation, turmeric could help to lessen pain associated with arthritis, improve memory, fight depression, lower risk of heart disease, prevent cancer and support wound healing.
2. What is the difference between turmeric and curcumin?
Turmeric is a common spice with a vibrant, bright yellow-orange colour. It comes from the root of a flowering plant (Cucurma longa) of the ginger family.
Cucurmin is actually the primary bioactive component in turmeric that has antioxidant and anti-inflammatory properties
- Should one take turmeric/curcumin supplements? What is the ideal dose for turmeric supplements to have an effect on the body?
It is generally safer to get curcumin from whole food form instead of turmeric supplement. High doses of turmeric especially in supplement form may increase your risk of kidney stones due to its oxalates content. Do note that high doses of curcumin can interact with certain medications such as pian relievers (aspirin, ibuprofen, acetaminophen), chemotherapy, blood thinners (warfarin) and immunosuppressive drug (tacrolimus). If you do opt for curcumin supplement, a relatively low dose of the complex (10-80mg curcumin) can provide health benefits for people who do not have health conditions. The Allowable Daily Intake (ADI) value of curcumin is 0–3 mg/kg body weight.
- How should turmeric/curcumin be consumed, e.g. is it okay to have with water or should it be had alongside some fatty food to help absorption.
By itself, curcumin is poorly absorbed. Its absorption can be enhanced with fat containing food as it is fat soluble. It is recommended to take with heart healthy fats like unsaturated oils, avocado, nuts and seeds.
I’ve heard that black pepper/piperine can also boost turmeric’s effects, is this correct?
Yes, piperine which is the major active component of black pepper can increase bioavailability of curcumin by 2000%.
5. Is it possible to overdose on turmeric? Yes
– What is considered an overdose?
It is generally safe to take up to 8 gram curcumin per day but doses of 450mg or higher may cause headache and nausea in some people. Some may experience mild digestive issues such as bloating, acid reflux, flatulence and diarrhea with daily doses exceeding 1000mg/day. People also reported skin rash after taking a dose of 8000mg per day or more although this seems to be rare.
– What can happen if one overdoses?
Adverse effects like nausea, diarrhea, headache, skin rash, and yellow stool can happen if one overdoses.
- What should laypersons know about turmeric/curcumin supplementation?
Pure turmeric is considered safe for most people. However, turmeric powders may sometimes be adulterated with cheap fillers, such as wheat starch and questionable food colorants. They may even contain lead.
No dietary supplement can replace medications or a well-balanced diet. Always talk to your doctor before starting a dietary supplement, since they could potentially interact with other medications you’re taking.