Turmeric: what exactly is it, what benefits does it offer, and what’s the recommended dosage?
A plant that’s been used for thousands of years, turmeric is popular both as a cooking ingredient and as a phytotherapeutic agent. Discover its health virtues and the right dose to take to gain maximum benefit.
Turmeric: an age-old Ayurvedic plant
A key ingredient in curries, turmeric, or Curcuma longa to give it its scientific name, is a perennial plant that grows in the world’s tropical regions. It is part of the zingiberaceae family (1).
Like ginger, to which it is closely related, turmeric is primarily used for its fast-growing roots: the plant’s flowers, however magnificent, are of no culinary or medicinal interest.
Bitter, slightly spicy, light, dry, clarifying and warm, turmeric has been enjoyed as a condiment for thousands of years ... but it also features widely in phytotherapy. Like many Asian spices, it frequently crops up in Ayurveda, the ancient Indian system of medicine (2).
Tip: if you like to cook with turmeric, choose the fresh root, as it is more fragrant and subtle than the dry powder.
Spotlight on curcumin, its main active ingredient
Curcumin, a phenolic compound with low water-solubility, is the most potent active ingredient in turmeric (3).
As well as giving turmeric its distinctive, warm, ochre-yellow colour, curcumin is largely responsible for its health benefits too. It appears, in particular, to help inhibit a number of harmful molecules (4-5).
Turmeric’s many health benefits
Remarkably versatile, turmeric has important antioxidant properties (6). It also helps to:
- maintain an effective immune system and resistance to allergies (7);
- support nervous system function (8);
- maintain a healthy liver, stimulate appetite, prevent the accumulation of fat and facilitate its elimination via the liver (9-10);
- maintain healthy lungs and upper respiratory tract (11) ;
- support the formation and quality of blood, and healthy circulation(12) ;
- and maintain healthy skin (13).
Turmeric: what dose should you take for maximum benefit?
A daily dose of between 1500 mg and 3000 mg turmeric powder is generally recommended. In terms of herbal teas, drink two cups a day, infusing 1000-2000mg of turmeric in 15cl of boiling water for 15 minutes. Be aware, however, that turmeric has poor bioavailability.
An easy way of increasing your turmeric intake is to take a course of dietary supplements in capsule form (we recommend up to 2500 mg of turmeric a day):
- you could, for example, opt for micronized curcumin, a form of delivery which ensures good absorption in the blood, with Curcumin Solution (14). Take two capsules a day;
- a very popular supplement, Natural Curcuma offers a high curcumin content, compensating for the low bioavailability of this valuable polyphenol. Take 5 capsules a day;
- Or there’s Super Curcuma, which combines standardised curcuminoids with natural phosphatidylcholine for optimal absorption (15). Take 2 capsules a day.
It’s best to take these supplements with food, as turmeric is absorbed better with fat. So there you have it – all the key information on this amazing Ayurvedic spice. If you’ve been struck by the unique characteristics of this medicinal root, it simply remains for us to wish you happy turmeric supplementation!
References
- LEONG-ŠKORNIČKOVÁ, J. A. N. A., ŠÍDA, OTAKAR, WIJESUNDARA, Siril, et al. On the identity of turmeric: the typification of Curcuma longa L.(Zingiberaceae). Botanical Journal of the Linnean Society, 2008, vol. 157, no 1, p. 37-46.
- GOEL, Ajay, KUNNUMAKKARA, Ajaikumar B., et AGGARWAL, Bharat B. Curcumin as “Curecumin”: from kitchen to clinic. Biochemical pharmacology, 2008, vol. 75, no 4, p. 787-809.
- AKRAM, Muhammad, SHAHAB-UDDIN, Ahmed A., USMANGHANI, K. H. A. N., et al. Curcuma longa and curcumin: a review article. Rom J Biol Plant Biol, 2010, vol. 55, no 2, p. 65-70.
- HE, Yan, YUE, Yuan, ZHENG, Xi, et al. Curcumin, inflammation, and chronic diseases: how are they linked?. Molecules, 2015, vol. 20, no 5, p. 9183-9213.
- https://www.has-sante.fr/jcms/c_2911396/fr/helicobacter-pylori-recherche-et-traitement
- JAYAPRAKASHA, Guddadarangavvanahally Krishanareddy, RAO, L. Jaganmohan, et SAKARIAH, Kunnumpurath K. Antioxidant activities of curcumin, demethoxycurcumin and bisdemethoxycurcumin. Food chemistry, 2006, vol. 98, no 4, p. 720-724.
- JAGETIA, Ganesh Chandra et AGGARWAL, Bharat B. “Spicing up” of the immune system by curcumin. Journal of clinical immunology, 2007, vol. 27, no 1, p. 19-35.
- CONCETTA SCUTO, Maria, MANCUSO, Cesare, TOMASELLO, Barbara, et al. Curcumin, hormesis and the nervous system. Nutrients, 2019, vol. 11, no 10, p. 2417.
- RIVERA‐ESPINOZA, Yadira et MURIEL, Pablo. Pharmacological actions of curcumin in liver diseases or damage. Liver International, 2009, vol. 29, no 10, p. 1457-1466.
- PANAHI, Yunes, KIANPOUR, Parisa, MOHTASHAMI, Reza, et al. Curcumin lowers serum lipids and uric acid in subjects with nonalcoholic fatty liver disease: a randomized controlled trial. Journal of cardiovascular pharmacology, 2016, vol. 68, no 3, p. 223-229.
- LIANG, Zhaofeng, WU, Rui, XIE, Wei, et al. Curcumin reverses tobacco smoke‑induced epithelial‑mesenchymal transition by suppressing the MAPK pathway in the lungs of mice. Molecular Medicine Reports, 2018, vol. 17, no 1, p. 2019-2025.
- AWASTHI, Himani, TOTA, Santoshkumar, HANIF, Kashif, et al. Protective effect of curcumin against intracerebral streptozotocin induced impairment in memory and cerebral blood flow. Life sciences, 2010, vol. 86, no 3-4, p. 87-94.
- THANGAPAZHAM, Rajesh L., SHARMA, Anuj, et MAHESHWARI, Radha K. Beneficial role of curcumin in skin diseases. In : The molecular targets and therapeutic uses of curcumin in health and disease. Springer, Boston, MA, 2007. p. 343-357.
- SCHIBORR, Christina, KOCHER, Alexa, BEHNAM, Dariush, et al. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Molecular nutrition & food research, 2014, vol. 58, no 3, p. 516-527.
- ANAND, Preetha, KUNNUMAKKARA, Ajaikumar B., NEWMAN, Robert A., et al. Bioavailability of curcumin: problems and promises. Molecular pharmaceutics, 2007, vol. 4, no 6, p. 807-818.
Keywords
4 Days
Very happy with the order and the…
Very happy with the order and the prompt team's response to an identified issue with my order.
KUQI Fatmir
11 Days
15 + years as a customer
I have been using their products for over 15 years as I find both the quality and pricing excellent.
Del Chandler
12 Days
Good quick delivery
Good quick delivery
Timothy O Shea
13 Days
Good service
Good communication following order. Product came within the time frame and was well packaged. The only confusing thing I found was in checking out. For some reason it is not clear how to do so and the current system should be improved.
Joe O Leary
23 Days
Simple and fast.
Simple and fast.
Nina
23 Days
Great product was definitely what is…
Great product was definitely what is says and arrived on without issue
customer
29 Days
I love reading those product facts on…
I love reading those product facts on Supersmart.com. Effective health products making permanent changes to my blood-work results and testes. However, I also have to order capsules from other websites.
NORDGULEN Olav
32 Days
Great products
Great products Very easy to choose, to order… and to get at home
Federica mastrojanni
34 Days
Service rapide et bons produits
Service rapide et bons produits
customer
36 Days
Good products and fast delivery
Good products and fast delivery
Trusted
40 Days
Does what it says on the can
I believe in this product Made to highest standard The ordering process is straightforward Delivery time prompt Excellent product, excellent service Happy customer ❤️
Sheba Kelleher
45 Days
Excellents produits
Excellents produits. Rien à dire si ce n'est qu'ils sont très chèrs.
MJS_France
48 Days
Very good supplement
Very good supplement
Glaveash
49 Days
Supersmart supplements are really…effective
Supersmart supplements are really effective and have helped me and family members and friends to improve their health including some of us with severe health problems including some with no existing medical treatment.
Anne Georget
50 Days
SuperBig Supersmart
SuperBig Supersmart
Pierre