It contains a yellow-colored chemical called curcumin, which is often used to color foods and cosmetics. Turmeric is commonly used for conditions involving pain and inflammation, such as osteoarthritis. It is also used for hay fever, depression, high cholesterol, a type of liver disease, and itching.
Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
Most research in adults supports the safe use of 400 to 600 milligrams (mg) of pure turmeric powder three times daily, or 1 to 3 grams (g) daily of grated or dried turmeric root. Grating the turmeric yourself is the best way to ensure a pure product.
The Turmeric Takeaway
Studies suggest 500–2,000 mg of turmeric per day has potential benefits.
High doses of turmeric and curcumin are not recommended long-term since research confirming their safety is lacking. However, the World Health Organization (WHO) has determined 1.4 mg per pound (0–3 mg/kg) of body weight an acceptable daily intake ( 18 ).
Due to their ability to increase bile secretion, turmeric and curcumin should not be taken by individuals with obstruction of the bile duct, cholangitis, liver disease, gallstones and any other biliary disease.
Turmeric contains oxalates and this can increase the risk of kidneys stones. “The consumption of supplemental doses of turmeric can significantly increase urinary oxalate levels, thereby increasing risk of kidney stone formation in susceptible individuals.”
The fun part of turmeric is the compound called curcumin, which has been researched and proven to increase testosterone levels that can in turn increase your libido.
Turmeric and weight loss
Animal studies indicate that this compound may promote weight loss, reduce fat tissue growth, curb weight regain, and enhance your sensitivity to the hormone insulin ( 3 , 4 , 5 , 6 ).
Anti-inflammatory golden milk is your bedtime go-to
Initial mice studies have found that turmeric can protect against oxidative damage and sleep deprivation. Slip this super spice into your bedtime ritual to relax, improve mood, help depression , and potentially lower your anxiety levels (as seen in mice).
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.
While doctors commonly recommend taking 500 milligrams twice daily with food, the dose that's right for you depends on your overall health. More isn't always better, so talk to your doctor.
The issue is complicated by the fact that the curcumin in turmeric is not easily absorbed by the body, so you may get little or no benefit. We therefore don't recommend turmeric supplements. Turmeric supplements are safe for most people.
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