How much Turmeric should I take daily?

Introduction

Turmeric (Curcuma longa L.) is a widely used spice known for its potential health benefits, primarily due to its active component, curcumin. Research has explored various dosages and forms of turmeric to determine its safety and efficacy for different health outcomes.

Key Insights

Safe Dosage for Adults:
- The European Food Safety Authority (EFSA) suggests that tetrahydrocurcuminoids from turmeric are safe at a daily intake of 140 mg for adults, excluding pregnant and lactating women.
General Health Benefits:
- A study on overweight and obese females found that a daily intake of 2 grams of turmeric for 90 days significantly reduced body weight, body fat percentage, systolic blood pressure, and anxiety levels.
Animal Studies:
- In common carp, a dietary inclusion of 2 grams of turmeric powder per kilogram of diet was found to be optimal for growth and immunity.
- For native chickens, a dose of 324 mg of turmeric powder per chicken per day significantly increased egg weight.
- In old laying hens, up to 4% turmeric powder in the diet improved egg production and reduced cholesterol content.
- For crossbred rabbits, a diet with 1.5% turmeric powder improved feed intake, daily weight gain, and final body weight.
Bioavailability and Safety:
- A novel highly bioavailable turmeric extract was found to be safe at doses up to 3000 mg/kg body weight per day in rats, with no observed adverse effects.
Curcuminoid Intake from Food:
- The estimated daily intake of curcuminoids from commercial curry products is approximately 0.339 mg per person per day for males and 0.299 mg per person per day for females, indicating a wide variation in curcuminoid content across different products.

Conclusion

The safe and effective daily intake of turmeric varies depending on the form and purpose. For general health benefits in adults, a daily intake of up to 2 grams appears beneficial. However, for specific formulations like tetrahydrocurcuminoids, a lower dose of 140 mg per day is recommended. Animal studies suggest varying dosages for optimal health benefits, indicating the need for context-specific recommendations.

How much Turmeric should I take daily?

Summary

Introduction

Key Insights

Conclusion

Sources and full results

Safety of tetrahydrocurcuminoids from turmeric (Curcuma longa L.) as a novel food pursuant to Regulation (EU) 2015/2283

The EFSA Panel on Nutrition, Novel Foods and Food Allergens found that tetrahydrocurcuminoids from turmeric (Curcuma longa L.) are safe for the target population at 140 mg/day, lower than the proposed 300 mg/day maximum dose proposed by the applicant.

Turmeric Powder, Curcuma longa L., in Common Carp, Cyprinus carpio L., Diets: Growth Performance, Innate Immunity, and Challenge against Pathogenic Aeromonas hydrophila Infection

Turmeric powder supplementation at 2.0 g/kg in common carp diets improves growth performance, innate immunity, and prevents aermoniosis, with no significant impact on body contents.

Toxicological safety evaluation of a novel highly bioavailable turmeric extract formulation

The novel highly bioavailable turmeric extract formulation shows no evidence of genotoxicity and no observed adverse effects in rats at 3000 mg/kg body weight/day.

Effects of Turmeric on Cardiovascular Risk Factors, Mental Health, and Serum Homocysteine in Overweight, Obese Females.

Turmeric, when taken at 2g/d for 90 days, can reduce weight, decrease body fat percentage, lower systolic blood pressure, and relieve anxiety in young, obese, and overweight females.

Performance of Gallus gallus domesticus Induced by Turmeric (Curcuma longa L.) Powder before Puberty

Turmeric powder supplementation at a dose of 324 mg/ chicken /day before puberty significantly increases the weight of free-range chicken eggs.

Egg Production Performance of Old Laying Hen Fed Dietary Turmeric Powder

Turmeric powder supplementation up to 4% significantly improves egg production performance and lowers cholesterol content in old laying hens, while maintaining feed intake levels.

Effect of Addition Level of Turmeric Powder (Curcuma domestica) in Diet on Growth Performance of Crossbred Rabbit

Turmeric powder, at 1.5% in ration, positively impacts the growth performance of crossbred rabbits, with the highest feed intake and feed conversion ratio achieved.

Estimation of daily curcuminoid intake from commercial curry products

The daily intake of curcuminoids from commercial curry products varies widely, with 0.339 mg/person/day for males and 0.299 mg/person/day for females, highlighting the need for consistent testing methods.

EVALUATION OF GROWTH, REPRODUCTIVE PERFORMANCE AND ECONOMIC BENEFITS OF RABBITS FED DIETS SUPPLEMENTED WITH TURMERIC (CURCUMA LONGA) POWDER

Turmeric inclusion at 1.0% in rabbit diets leads to higher weight gain, efficient feed utilization, and increased litter size and litter weight at kindling, without negatively impacting growth performance.

Effect of turmeric on glycemic status, lipid profile, hs‐CRP, and total antioxidant capacity in hyperlipidemic type 2 diabetes mellitus patients

Turmeric supplementation improved lipid profile and decreased body weight in hyperlipidemic type 2 diabetes patients, but had no significant effect on glycemic status, hs-CRP, and total antioxidant capacity.

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