How much turmeric should i take a day for inflammation

By now most of the people know the fact that inflammation is the root cause of many major health ailments. This has made the inflammation-fighting turmeric so popular. People are putting it in lattes, pies, smoothies, shakes and markets have even come up with turmeric capsules.
But what is more effective? Consuming a milk latte? A turmeric capsule? Or using it as a spice?

The active ingredient in turmeric is curcumin – it’s where the superpower lies. So, if you are consuming a turmeric capsule you need to check the amount of curcumin it has. The noticeable thing is curcuminoids only comprise a small part of turmeric. So, in order to get the anti-inflammatory effect, one needs to get 500 to 1,000 milligrams of curcumin per day.
One fresh teaspoon of ground turmeric has around 200 milligrams of curcumin. The quantity varies a bit depending on the origin and source.

Popping a pill would be the easiest way to get the required curcumin, but it doesn’t necessarily have to come from one source. You can take different turmeric products every day, which will add up to the dosage. You can use it as a spice in your food, put it in your coffee and smoothies.

Consuming the right amount of turmeric may help maintain your health but it won’t fix or cure problems.

Benefits of adding turmeric to your diet

Apart from giving bright yellow colour to your curry, turmeric has some potential health benefits. Both Ayurveda and science vouch for its health benefits due to its anti-inflammatory and antioxidant properties. Turmeric contains a compound called curcumin, which is responsible for its potent health benefits. Here are some reasons to add turmeric to your diet.

Weight loss: Studies suggest that curcumin may reduce the Body mass index (BMI) and obesity-related inflammation in the body. When taken regularly it may also speed up the fat-burning process.

Improve mood: This golden spice can also reduce the symptoms of depression and anxiety but may also lift your mood.

Manage blood pressure: Turmeric may also lower and help to control blood glucose in people suffering from type 2 diabetes

Make your skin healthy: The anti-inflammatory, antimicrobial, and antioxidant properties of turmeric can also help to make your skin healthy and blemish-free.

Can eating too much turmeric be harmful?
The U.S. Food and Drug Administration (FDA) has recognized turmeric as generally safe and has not associated it with any adverse effects. However, excess of anything can be bad for health.

High doses of turmeric intake can often lead to stomach complications. Common adverse effects of excess turmeric consumption include allergic reactions, diarrhea, constipation, abdominal pain, nausea and vomiting.

However, there are more long term benefits of turmeric than side effects, which is why it makes for a common staple in every household.

The exact amount of turmeric you should consume in a day
500 milligrams of curcuminoids is a good dose for promoting gut health and keeping inflammation away.

Power pairing
Curcumin is powerful but is poorly absorbed on its own. So, even if you are taking the recommended dosage and it’s not making its way into the gut, you are not getting the benefits.

The solution is to pair it with another powerful spice – black pepper. Black pepper when combined with turmeric, increases your body’s ability to absorb the inflammation-fighting agent. That’s why many turmeric capsules also have black pepper as an ingredient.

Beware of the market-gimmicks
Some brands are taking advantage of the buzzword by not exactly selling what they claim. For example, a healthy turmeric bar, which is loaded with 20 grams of sugar and preservatives, and has a dash of turmeric, is obviously not healthy for you.

It has so much more inflammation causing substance (sugar), which makes the anti-inflammatory present in it negligible. So, in disguise of a healthy turmeric bar, they are selling the most unhealthy bar, full of sugar.

Turmeric is a common spice that comes from the root of Curcuma longa. It contains a chemical called curcumin, which might reduce swelling.

Turmeric has a warm, bitter taste and is frequently used to flavor or color curry powders, mustards, butters, and cheeses. Because curcumin and other chemicals in turmeric might decrease swelling, it is often used to treat conditions that involve pain and inflammation.

People commonly use turmeric for osteoarthritis. It is also used for hay fever, depression, high cholesterol, a type of liver disease, and itching, but there is no good scientific evidence to support most of these uses. There is also no good evidence to support using turmeric for COVID-19.

Don't confuse turmeric with Javanese turmeric root or tree turmeric. Also, don't confuse it with zedoary or goldenseal, which are unrelated plants that are sometimes called turmeric.

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