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How much Curcumin / Turmeric should I take? Recommended & Safe daily dosages

Turmeric is a spice full of flavour, colour and health benefits that makes a worthy addition to a healthy diet. At the heart of the various benefits of turmeric, is curcumin, a chemical that’s responsible for its potent anti-inflammatory and antioxidant properties.

Want to take advantage of the many benefits of Turmeric and its active ingredient Curcumin? In our review we will highlight the recommended and safe dosages based on over 6,000 peer-reviewed articles.

While adding turmeric to your diet can bring some significant benefits regarding nutrition, going straight to the source and getting in a concentrated dose of curcumin is even better.

This incredible compound may influence just about every aspect of health inside and out, from your skin all the way to your brain.

Curcumin is a chemical with an intense yellow hue found mainly in turmeric, a healthy medicinal plant that from the same family as ginger. It’s a type of curcuminoid, which is a natural plant pigment that possesses potent antioxidant and anti-inflammatory properties.

Turmeric is usually dried and ground up into a rich spice used to bump up the flavour, colour and nutritional value of many curries and cuisines.

To help you evaluate the optimal curcumin dosage for your needs, lets review the beneficial dosages used in recent studies:

Curcumin as an anti-oxidant

80mg Curcumin for four weeks was found to increase serum nitric oxide, and catalase[1].

Although the specific enzyme that increases is not overly reliable (SOD, glutathione, and catalase), all three proteins have individually been noted to be raised, and they tend to do so in no small degree.[2]

Curcumin and depression

A study found 500mg twice daily (total daily dose of 1g, 88% curcuminoids) compared favourably to 20mg fluoxetine in reducing symptoms of major depressive disorder[3].

In another study Curcumin was found to be more effective than placebo in decreasing symptoms of depression, but it may take 2-3 months.[4]

Curcumin and inflammation

In one study of post surgery patients, a 400mg dose of curcumin was found to be superior than phenylbutazone (a prescription nonsteroidal anti-inflammatory drug (NSAID)) at reducing inflammation measured as spermatic cord edema, spermatic cord tenderness, operative site pain, and operative site tenderness[5].

In another study this time with Rheumatoid arthritis patients, a 500mg dose of curcumin showed better improvements in tenderness and swelling of joint scores than diclofenac sodium (a prescription nonsteroidal anti-inflammatory drug (NSAID))[6].

Disease states or conditions characterised by inflammation seem to decrease when associated with curcumin ingestion.[7]

Curcumin and blood pressure

A study of postmenopausal women found supplementing with 150mg Curcumin for 8 weeks may help decrease in blood press[8]

Curcumin and pain management

There appears to be a decrease in pain associated with Curcumin consumption at higher doses (400-500mg) which extend to post-operative pain, arthritic pain, and general pain symptoms[9].

Curcumin and nitric oxide

A study found that 80mg of curcumin combined with fat may increase nitric oxide in serum by 40% or so, which is significantly larger than many other[10]

Curcumin and osteoarthritis

Curcumin appears to have promising potential for treating OA and 2g/day of Curcumin extract has been found to have an effect comparable to ibuprofen for the treatment of knee osteoarthritis[11].

That said, there are more than 6,000 peer-reviewed articles published proving the benefits of turmeric and curcumin, one of its healing compounds and we’ve only covered the most recent studies in this review.

How to get the best results with Curcumin & Turmeric Supplementation

It is important to note that regular turmeric powder only contains around 3% curcumin, which means you need a lot of turmeric powder to get its active ingredient.

Also, purity may vary from one producer to another, with many batches tainted with heavy metals due to poor extraction and storage methods.

The second problem concerns curcumin’s relatively low bio-availability, which means only a limited amount of Curcumin gets absorbed in the body…

However, there are two scientifically proven ways to reduce these problems:

  • First, you can now get standardised turmeric in a much higher strength featuring up to 95% curcumin.
  • Second, combined with the piperine or fat you scan increase bioavailability by up to 2,000%.

This is the particular combination we used in our own Curcumin complex supplement, which combines piperine with a high strength standardised turmeric powder featuring (95% curcumin).


[1] http://www.ncbi.nlm.nih.gov/pubmed/23013352

[2] Masuda T, et al. Chemical studies on antioxidant mechanism of curcuminoid: analysis of radical reaction products from curcumin. J Agric Food Chem. (1999)

[3] https://www.ncbi.nlm.nih.gov/pubmed/23832433

[4]” Curcumin as an add-on to antidepressive treatment: a randomized, double-blind, placebo-controlled, pilot clinical study.” PubMed. Web. 13 Jun. 2018 < https://www.ncbi.nlm.nih.gov/pubmed/23673908>.

[5] https://www.ncbi.nlm.nih.gov/pubmed/3546166
Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation.

[6] Chandran, B. and Goel, A. (2012), A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis. Phytother. Res., 26: 1719–1725. doi:10.1002/ptr.4639

[7] ” Oral supplementation of turmeric attenuates proteinuria, transforming growth factor-β and interleukin-8 levels in patients with overt type 2 diabetic nephropathy: a randomized, double-blind and placebo-controlled study.” PubMed. Web. 13 Jun. 2018 < https://www.ncbi.nlm.nih.gov/pubmed/21627399>.

[8]ure (no influence on diastolic nor heart rate was noted) “http://www.ncbi.nlm.nih.gov/pubmed/23146777

[9] http://www.ncbi.nlm.nih.gov/pubmed/23526055

[10] dietary supplements.  https://www.ncbi.nlm.nih.gov/pubmed/23013352

[11] http://www.ncbi.nlm.nih.gov/pubmed/19678780


2018-06-29T06:59:12+00:00

About the Author:

Dara is passionate about health and wellness, and loves sharing the latest findings from the leading thinkers in nutrition.

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