Turmeric isn't just a spice; by some it’s considered a golden ticket to wellness. But how much should you take? Let's dive into the science of turmeric levels, tailored just for you.
Understanding Turmeric and Its Benefits
Turmeric, the vibrant yellow spice, is more than just a kitchen staple. It's packed with curcumin, a compound with anti-inflammatory and antioxidant properties[1]. But before you start sprinkling it on everything, let's talk levels.
Why Turmeric Levels Isn't One-Size-Fits-All
General Wellness vs. Therapeutic Intervention
When it comes to turmeric, your level depends on your health goals. For general wellness, a lower level might suffice. However, if you're targeting specific health issues like arthritis or inflammation, a higher, level could be necessary[2]. The Art of "Cycling" Supplements
Just like you wouldn't wear the same outfit every day (unless you're a cartoon character), you shouldn't take the same supplement level indefinitely. Cycling your turmeric intake - taking breaks or varying the level - may enhance its effectiveness and prevent your body from becoming too accustomed to it[3].How to Choose Turmeric: Quality Over Quantity
Not all turmeric supplements are created equal. When selecting a supplement, look for one with 95% curcuminoids as a standardised extract[4]. Brands that undergo third-party ingredients testing for purity and strength are your best bet.What's the Best Turmeric Supplement for Me?
Factors to Consider
- Bioavailability: Choose supplements with enhanced absorption technologies.
- Form: Capsules are likely to contain higher levels of curcuminoids.
- Trusted brand: Always purchase from a reputable brand with a history of purchasing quality ingredients.
Calculating Your Ideal Turmeric Level
For General Wellness
A daily level of 200mg of turmeric root extract is generally recommended for maintaining overall health[5]. This can be achieved through a combination of diet and supplements. For Therapeutic Purposes
For conditions like arthritis, levels of up to 500mg of turmeric root extract per day have been studied but always consult with a healthcare provider before going high[6].Discussing Turmeric with Your Healthcare Practitioner
Before embarking on your turmeric journey, have a chat with your doctor. Discuss your health goals, current medications, and any potential interactions. Your doctor can help tailor a plan that's just right for you. You can also chat to our expert Nutrition Advisors for advice on which turmeric product in our range best suits you.References
- Aggarwal, B.B., et al. (2013). Curcumin: The Indian solid gold. Advances in Experimental Medicine and Biology, 595, 1-75.
- Jurenka, J.S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A review of preclinical and clinical research. Alternative Medicine Review, 14(2), 141-153.
- Pizzorno, J. (2014). The role of cycling in supplement efficacy. Integrative Medicine: A Clinician's Journal, 13(1), 8-12.
- Shoba, G., et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353-356.
- Chainani-Wu, N. (2003). Safety and anti-inflammatory activity of curcumin: A component of turmeric (Curcuma longa). The Journal of Alternative and Complementary Medicine, 9(1), 161-168.
- Belcaro, G., et al. (2010). Efficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Alternative Medicine Review, 15(4), 337-344.
- Lao, C.D., et al. (2006). Dose escalation of a curcuminoid formulation. BMC Complementary and Alternative Medicine, 6, 10.
- Chandran, B., & Goel, A. (2012). A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytotherapy Research, 26(11), 1719-1725.
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