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How to properly take a turmeric supplement based on the latest research available.
Taking a turmeric supplement is a great way to support your overall health. Curcumin, the active ingredient in turmeric, is a powerful antioxidant that supports your body's response to inflammatory reactions. Research has linked curcumin consumption with the following benefits: (1)
We’ve designed our Daily Turmeric supplement to provide you with a convenient way to benefit from turmeric. Each capsule contains 500mg of organic turmeric and 50mg of turmeric’s active ingredient, curcumin, concentrated at 95%.
In this article, we’re going to answer some common questions we get about how to properly take a turmeric supplement based on the latest research available.
You can consume turmeric through your diet or as a supplement. However, supplements help you obtain more of turmeric’s active compound, curcumin, than you can get through your diet alone. Turmeric root and powder are only made up of about 3% of curcumin. (2)
Although eating foods seasoned with turmeric may have some benefits, we recommend taking a turmeric supplement to reach the doses of curcumin found to be effective in research.
Curcumin taken by itself has poor bioavailability. The substance known as piperine (black pepper extract) is often included in turmeric supplements to increase the amount of curcumin your body absorbs. Research shows that it may help your body absorb as much as 20 times more curcumin. (1)
You can take turmeric any time of day. However, it’s a good idea to take turmeric on an empty stomach to minimize competition with other nutrients. You may want to take it before a small meal to increase bioavailability.
Curcumin is fat-soluble, meaning that your body needs to dissolve it in fat to absorb it. Taking turmeric along with a source of fat slows your digestion and gives your body more time to digest the curcumin. (3) Until more research comes out, it’s unclear what the optimal amount of fat to take with turmeric is.
As we’ve mentioned, turmeric is fat-soluble. If you don’t take turmeric with food containing fat or oil, you likely won’t absorb as much. Some healthy sources of fat you could eat when taking a turmeric supplement include the following:
You can take a turmeric supplement with water, coffee, or a smoothie. However, since your body doesn’t absorb turmeric well without fat, it’s a good idea to add a fat source to your meals.
If you’re taking turmeric with water, you may want to also eat one of the fat options we listed in the previous section. For example, you could take a turmeric capsule with a glass of water and a piece of avocado.
If you’re taking turmeric along with coffee or a smoothie, you may want to include something like coconut milk or coconut oil to help with absorption.
You can take turmeric with a carbonated drink without changing the absorption.
However, there’s some evidence suggesting that regular soda consumption may negatively affect your bone density. Carbonated beverages contain a substance known as phosphoric acid. Phosphoric acid may interfere with calcium absorption. However, there’s no research suggesting that it would affect curcumin absorption. Many carbonated beverages are also filled with sugar or artificial sweeteners that may have negative effects on your health. You may want to avoid most carbonated drinks to lower your intake of these substances.
Keeping turmeric at room temperature helps it maintain its bioavailability longer. In one study, curcumin was stored at either at 39° F, 81°F, or 118°F. (5) The study found that turmeric stored at a room temperature of 81 degrees maintained the best bioavailability. It’s also a good idea to keep your turmeric out of direct sunlight.
You can combine turmeric with other antioxidants to receive the benefits of each. However, stacking antioxidant supplements on top of your turmeric may not be as effective as aiming to get most of your antioxidants through your diet. Research shows that extreme doses of antioxidant supplements may actually cause more of an imbalance for healthy people. (6)
Some foods that are naturally high in antioxidants include the following:
If you’re taking any type of medication, it’s always a good idea to talk with your doctor before taking a supplement containing ginger, black pepper, or turmeric.
People with any existing health conditions, those who have recently had surgery, as well as pregnant and breastfeeding women should also talk to their doctor before taking Daily Turmeric.
You may benefit from pairing Daily Turmeric with a probiotic supplement such as our Daily Probiotic supplement. The healthy bacteria in your gut feed on a special kind of fiber called prebiotics. Early research shows that turmeric may act as a prebiotic to help support your digestive and immune health. (7)
Likewise, taking a turmeric supplement may help enhance the probiotic effects of other foods and supplements you may be taking. The benefits of fermented beets, kimchi, kefir, sauerkraut, kombucha may all be amplified.
Omega 3 supplements may also have complementary benefits with turmeric. Research shows that taking turmeric can enhance levels of Docosahexaenoic acid (DHA) in your brain. (8) Most plant sources of omega 3 contain it in the form alpha-linolenic acid (ALA). Your body can convert ALA to DHA but usually very inefficiently. Curcumin increases the rate that your body can convert ALA into DHA. DHA is one of the two omega 3 fatty acids found in supplements like Krill Oil. Increasing DHA in your brain may have benefits for supporting overall brain function. (9)
In general, it’s not a good idea to open capsules and medications without consulting your doctor first. The capsule controls the rate of absorption, which helps us to receive its contents in the most efficient way. (10)
If you want to add turmeric to teas or make golden milk, it might be a better idea to use turmeric powder.
You can still include ginger and turmeric in your diet while taking Daily Turmeric. As we’ve mentioned, turmeric is about 3% curcumin. The amount of curcumin you get through your diet alone will likely be significantly less than the amount you get through a supplement.
Each capsule of Daily Turmeric also contains 100mg of ginger extract. According to the FDA, it’s safe to consume up to four grams of ginger per day in most people. (11)
If you are pregnant, or are currently on any type of medication, it’s a good idea to consult your doctor before starting to consume turmeric or ginger regularly.
Your lifestyle habits play a big role in determining how your body will respond to inflammatory reactions. Most of these habits will also support your general health.
Here are some good habits to adopt:
1. We recommend taking turmeric in supplement form to reach the most effective dose of curcumin.
2. You can take Daily Turmeric any time of the day, however, it’s a good idea to take turmeric on an empty stomach to minimize competition with other nutrients.
3. Turmeric is fat-soluble so we recommend taking turmeric with food containing fat or oil for optimal absorption.
4. You can take a turmeric supplement with water, coffee, smoothie, or a carbonated beverage, however, since your body doesn’t absorb turmeric well without fat, it’s a good idea to add a fat source to your meals.
5. Storing turmeric at room temperature helps it maintain its bioavailability longer.
6. You can combine turmeric with other antioxidants to receive the benefits of each, however, stacking antioxidant supplements on top of your turmeric may not be as effective as aiming to get most of your antioxidants through your diet.
7. We always recommend speaking with your doctor before taking any new supplement, especially if you’re currently on any kind of medication.
8. You may benefit from pairing Daily Turmeric with a probiotic supplement such as our Daily Probiotic supplement. Omega 3 supplements, like our Krill Oil, may also have complementary benefits with turmeric.
9. In general, it’s not a good idea to open capsules and medications without consulting your doctor first.
10. You can still include ginger and turmeric in your diet while taking Daily Turmeric. If you are pregnant, or are taking any type of medication, it’s a good idea to consult your doctor before starting to consume turmeric or ginger regularly.
11. Some good lifestyle habits to help support a healthy inflammatory response include, minimizing processed foods, sugar and alcohol consumption, eating plenty of fruits and vegetables, exercising regularly, and reducing stress.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the author(s) nor the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All readers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
