How to Take Turmeric: Dosage, Side Effects, and More - GoodRx (2024)

Turmeric (Curcuma longa) is gaining popularity as a natural way to fight inflammation and boost your mood. You can find it just about anywhere — from a turmeric latte at your local coffee shop to turmeric supplements on the pharmacy shelf. But what is it actually good for? And what’s the best way to take turmeric?

It may seem simple to add turmeric to your routine — but there’s more to taking turmeric than meets the eye. These eight tips will help you get the most out of turmeric and make sure you take it safely.

1. What form of turmeric should you take?

There are several different ways to add turmeric to your healthcare routine. You can apply it topically to your skin, add it as a spice to food or drink, or take it as an oral supplement.

Topically

Turmeric can be applied topically to the skin. When you apply turmeric topically, it’s not absorbed into the body. This means it only has effects on the skin itself. Topical turmeric may help with a variety of skin issues, including:

• Eczema

• Acne

• Psoriasis

• Vitiligo

• Wound healing

• Skin aging

Good to know: The yellow color of turmeric may stain your skin if you use the spice to make your own topical treatment. To avoid this, you might find it easier to use cosmetic products that contain turmeric.

Food and drink

You can add turmeric powder to food. It’s often used to flavor dishes like curry, soups, and roasted meat. One of the most traditional ways to consume turmeric is in a warm drink known as golden milk.

While tasty, your body doesn’t absorb turmeric very well from food. Also, there’s actually very little curcumin (the main active ingredient in turmeric) in each teaspoon of turmeric powder. This means that adding turmeric to your food or drink may not be the best way to benefit from it.

Supplements

Turmeric and curcumin supplements are available over the counter. They come in different forms, such as gummies, tablets, and capsules. And many of these supplements are specially formulated to help the body absorb them. This makes oral supplements the best choice for most people looking to maximize the benefits of turmeric.

Most supplements contain turmeric extract. The extract contains much more curcumin than turmeric powder. Supplements may also contain fat compounds or use a process called nanoformulation to help with absorption. Nanoformulation makes it easier for the body to absorb turmeric by breaking it down into very tiny pieces. In fact, certain curcumin formulations may boost the amount you absorb by up to 20 times compared to regular curcumin.

Good to know: The FDA doesn’t regulate turmeric and curcumin supplements the same way as prescription medications. This means they may not always contain what the label says they should. A helpful tip is to look for the USP-verified mark on the bottle. This ensures it has been made within the safety guidelines set by the U.S. Pharmacopeia (a nonprofit that sets quality and safety standards for medications). You can also search for USP-verified products right on their website.

2. How much turmeric should you take daily?

The average recommended daily dose of curcumin is up to 3 mg per kg of body weight. This is according to the Joint FAO/WHO Expert Committee on Food Additives. For a 150 lb person, this would be around 200 mg of curcumin per day.

Keep in mind that many supplements will list the turmeric content. This is not the same as the curcumin content. Most clinical studies used a turmeric dose of 500 mg to 2,000 mg daily. But doses up to 8,000 mg per day are generally considered safe. Look for products that list the actual amount of curcumin in the supplement for best results.

Doses of over 8 grams of curcumin per day are not recommended due to the risk of side effects.

3. Should you take turmeric with food?

Yes, turmeric is best absorbed when taken with food. Fatty foods, such as eggs and vegetable oils (such as coconut oil or olive oil), are the best to combine with turmeric. This is because they contain a compound called lecithin. Lecithin helps the body absorb turmeric.

Another ingredient that helps the body absorb turmeric is black pepper. Black pepper contains a chemical compound called piperine. It helps the body absorb as much as three times more curcumin when you take the two together.

4. What time should you take turmeric?

As mentioned, food helps your body absorb turmeric. So the best time to take it is shortly before or after a meal or large snack.

It’s also a good idea to divide your daily turmeric dose into two doses and take them 8 to 12 hours apart. This will help increase absorption and keep turmeric levels steady in the body. Dividing the dose may also help reduce possible side effects.

5. What are the benefits of turmeric?

Turmeric, and curcumin in particular, has been touted as having numerous health benefits. More research is needed, but possible turmeric benefits include:

• Reducing swelling

• Fighting cancer

• Boosting mood

• Treating pain

• Improving memory

• Protecting the heart

Keep in mind: Much of the research on turmeric is on animals, not humans. This means we don’t have a lot of clinical research information on turmeric. And since it has drug interactions and side effects to consider, it’s best to get your healthcare team’s OK before you take it.

6. Can you take turmeric with your other medications?

Turmeric may interact with some medications, including:

• Blood thinners such as warfarin (Coumadin, Jantoven) or apixaban (Eliquis). The combination may increase your risk of bleeding.

• Diabetic medications, such as insulin or metformin. Taking these with turmeric may cause your blood sugar to drop too low.

• High blood pressure medications such as metoprolol (Lopressor, Toprol XL) or amlodipine (Norvasc). This combination may cause your blood pressure to become too low.

• Acid reflux medications such as Tums or famotidine (Zantac 360, Pepcid AC). Turmeric can increase stomach acid, which can make these medications less effective.

• Certain chemotherapy medications, such as cyclophosphamide and irinotecan. Turmeric may block these from working properly to fight cancer.

Nanoformulated turmeric supplements have shown fewer drug interactions than other forms of turmeric. But you should always speak to your healthcare team before starting a new supplement. This will help prevent against any potential issues.

7. What are the side effects of turmeric?

Turmeric is generally well-tolerated by most people. But it can cause side effects, including:

• Diarrhea

• Headache

• Nausea

• Rash

• Yellow stool

These side effects are more common with higher doses of curcumin (500 mg or more daily). If these symptoms occur, try taking the supplement with food if you aren’t already. You can also try dividing the dose into several smaller doses or lower the dose altogether.

8. Who should not take turmeric?

Turmeric is not advised for people who have any of the following conditions:

• Pregnant or nursing

• Kidney stones (past or present)

• Gallstones (past or present)

• Diabetes

• An allergy to turmeric, ginger, or other members of the Zingiberaceae family

Speak to your healthcare team if you have any of the above conditions. They will help you decide if turmeric is safe for you.

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