From the Research
The recommended dose of turmeric for arthritis management is typically 500-1000 mg of curcumin taken 2-3 times daily with meals, as supported by the most recent and highest quality study 1.
Key Considerations
- When using standard turmeric powder, a higher dose of 1-3 teaspoons (approximately 2-6 grams) daily may be needed, though this provides much less curcumin.
- For best results, look for supplements that contain piperine (black pepper extract) or are formulated for enhanced absorption, as curcumin is poorly absorbed on its own.
- It's essential to start with a lower dose and gradually increase to assess tolerance.
Mechanism of Action
- Turmeric works by reducing inflammation through inhibition of inflammatory enzymes and cytokines, particularly COX-2 and NF-κB pathways.
- Effects may take 2-4 weeks to become noticeable.
Important Precautions
- Those on blood thinners, with gallbladder disease, or scheduled for surgery should consult their healthcare provider before using turmeric supplements, as it may increase bleeding risk and interact with certain medications.
Evidence Summary
- A systematic review and meta-analysis of randomized controlled trials found that curcuminoids have similar pain relief effects and adverse events in knee OA, regardless of dose 1.
- Another study found that turmeric therapy improved pain and function in individuals with knee OA, with effects similar to those of NSAIDs 2.
- The most recent and highest quality study 1 supports the use of 500-1000 mg of curcumin daily for arthritis management.