From the Research
The recommended starting dose for turmeric supplements is typically 500-1000 mg of curcumin per day, divided into 1-2 doses, as this dosage range has been shown to provide health benefits while minimizing potential side effects 1. When considering the starting dose for turmeric, it's essential to prioritize the most recent and highest quality study, which in this case is from 2022 1. This study highlights the regulatory effects of curcumin on platelets, which is crucial for maintaining cardiovascular health.
Key Considerations
- The dosage range of 500-1000 mg of curcumin per day is recommended for its anti-inflammatory and antioxidant properties, with curcumin being the compound responsible for most of these benefits 2.
- For culinary turmeric powder, starting with 1/4 to 1/2 teaspoon (approximately 500-1000 mg) daily added to foods or beverages is a good starting point.
- It's best to begin at the lower end of the dosage range and gradually increase as tolerated, taking turmeric supplements with meals containing some fat or with black pepper (which contains piperine) to enhance absorption, as curcumin is poorly absorbed on its own 2.
- Most people can safely consume turmeric at these doses, but the supplement may interact with blood thinners, diabetes medications, and acid reducers, so caution is advised 3, 4, 5.
Potential Interactions and Side Effects
- Turmeric may interact with certain medications, such as blood thinners, diabetes medications, and acid reducers, so it's essential to consult with a healthcare professional before starting supplementation.
- Potential side effects of turmeric supplementation include digestive issues, such as stomach upset, so starting with a lower dose and gradually increasing as tolerated is recommended.