1(904)362-3629 [email protected]

How Much Turmeric You Need to Reduce Inflammation

Turmeric is a bright orange-yellow spice thats a staple ingredient in Asian cooking. Now, you can find it as an ingredient in everything from teas and lattes to protein bars and supplements. Its popularity has to do with research showing turmeric has potential anti-inflammatory benefits. But how much should you take to achieve these benefits? Experts note that the best, safest amount to take depends on a few factors.

First, there are a few different ways to take turmeric.

Common options includethe root powder, a turmeric extract, or a curcumin supplement.Curcuminthe main active componentthat gives turmeric its anti-inflammatory and antioxidant propertiesonly makes up 3 percent of dry turmeric, according toAli Webster, PhD, RD, associate director of Nutrition Communications at theInternational Food Information Council Foundation in Washington, DC.Turmeric extracts or isolated curcumin found in dietary supplements are much higher in curcumin, so theyre more likely to have an impact on inflammation than the dried spice, she says. So a dash of turmeric in the occasional recipe may not havelasting anti-inflammatory effectsunless a person consumes turmeric or curcumin supplements on a regular basis, too.Most research says that taking in at least one gram of curcumin per day is necessary for measurable anti-inflammatory effects, Webster says.TheArthritisFoundationrecommends 400 to 600 milligrams (mg) of turmeric capsules, three times per day, or half to three grams of the root powder per day to help reduce inflammation.One study in theJournalof Medicinal Foodfound that people with arthritisbenefited from one gram of curcumin per day. (Here aresome delicious turmeric recipes that you’ll want to make right away.)Its also important to note that the body doesnt absorb the spice well by itself, according toMalina LinkasMalkani, RDN, a dietician in Rye, New York and spokesperson for theAcademy of Nutrition and Dietetics.Malkani recommendscombining turmeric with black pepper and a source of fat like olive oil or avocado for maximum absorption.Although the amount normally used for cooking is safe for humans and likely wont cause side effects,consuming extremely high amounts could cause gastrointestinal issues like an upset stomach, nausea, diarrhea, as well as dizziness, according to both Malkani and Webster.

Considering taking turmeric to reduce inflammation?

The main takeaway is that you really need to let your doctor knowespecially if you take other medications.All of them must be reviewed to determine if any potential drug interactions exist that would pose a health risk,saysNesochi Okeke-Igbokwe, MD, a New York City-based internist.For instance, if one were taking certain blood thinner medications, taking turmeric as well may heighten the risk of bleeding.More research is necessary to determine a specific dose of turmeric or curcumin guaranteeing health benefits, but it wont hurt to add some of the ground spice to your recipes or to speak with your doctor about possible supplementation and proper dosage.Now that you know how much turmeric can help reduce inflammation, next check outwhich foods nutritionists never eatso you shouldnt either.

The post How Much Turmeric You Need to Reduce Inflammation appeared first on Best Health Magazine Canada.

Site Link