You’ve probably heard or read that tumeric is great for a variety of conditions. Well – that’s right, it is. However, there are a couple of things to know along with that.
So what is it used for?
Tumeric has been shown to be effective for/as:
good for anxiety
age related chronic diseases
The above are a few of the most common health uses for tumeric (curcumin) – there are many more documented benefits.
Tumeric is commonly used as a spice and colorant in currys, cheese and mustard. It comes from tumeric root.
It is curcumin found in tumeric that has the health benefits. Curcumin has 3 main curcuminoids that produce the health effects – We won’t get into that here.
So what you want to know is how much curcumin do you need and are you getting it.
Here’s the issue — curcumin has poor bioavailability, meaning it is not well absorbed.
To get the curcuminoids into your system it should be taken with black pepper (piperine is the alkaloid in pepper that helps your body absorb it). Studies show that black pepper can increase curcumins absorption up to 2000%.
A therapeutic dose of curcumin ranges from 500 mg to 2000 mg per day (some sources recommend up to 8000mg/d). Most recommend 1500mg/d.
There is generally 200 mg of curcumin in 1 teaspoon of fresh ground tumeric. So if you want 1000 mg of curcumin – you will have to take 5 Tsp of tumeric. Capsules are likely easier.
If you want to get that into your system – you should take 20 mg of piperine (¼ Tsp of black pepper) for 2000 mg of curcumin (2 Tsp curcumin).
So that’s ⅛ Tsp (100 mg) of pepper per 1 Tsp (1000 mg) of curcumin.
So – in short tumeric (curcumin) has many health benefits and should be taken with pepper to help absorption.