How much Turmeric should I take daily?
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Optimal Daily Turmeric Dosage: Insights from Research
Turmeric Dosage for Diabetes Management
Turmeric and Type 2 Diabetes
Research has shown that turmeric supplementation can have beneficial effects on lipid profiles and body weight in hyperlipidemic type 2 diabetic patients. In a study involving 80 patients, a daily intake of 2,100 mg of powdered turmeric rhizome over 8 weeks resulted in significant reductions in triglycerides (TG), low-density lipoprotein cholesterol (LDL-c), and body weight compared to baseline measurements1. However, it did not significantly affect glycemic status, high-sensitivity C-reactive protein (hs-CRP), or total antioxidant capacity1.
Turmeric and Nonalcoholic Fatty Liver Disease (NAFLD)
Another study focused on patients with nonalcoholic fatty liver disease (NAFLD) found that a daily intake of 3,000 mg of turmeric (six 500 mg capsules) over 12 weeks significantly improved serum glucose indices and leptin levels2. This suggests that turmeric can be beneficial for managing insulin and leptin resistance, which are risk factors for NAFLD2.
Safety and Regulatory Guidelines
Safety of Tetrahydrocurcuminoids
The European Food Safety Authority (EFSA) has evaluated the safety of tetrahydrocurcuminoids, derivatives of curcuminoids from turmeric. They concluded that a safe level for adults is 140 mg per day, based on a 90-day oral toxicity study and a reproduction/developmental toxicity screening test4. This is lower than the 300 mg/day proposed by the applicant for food supplements4.
Variability in Turmeric Supplement Content
A study analyzing various turmeric dietary supplements found significant variability in curcuminoid content. The most common labeled dosage was 500 mg of turmeric per day, but actual curcuminoid content ranged from 16 to 554 mg3. This highlights the importance of choosing supplements with verified curcuminoid content to ensure consistent intake3.
Dietary Intake of Turmeric
Curcumin Intake in Different Populations
In South Asia, where turmeric is commonly used in food, the daily intake of curcumin is significantly higher compared to regions like Korea. In Korea, the estimated mean daily intake of curcumin from turmeric and curry powder is between 2.7 to 14.8 mg, which is about one-fourth of the intake in South Asia5. This suggests that dietary habits significantly influence curcumin intake.
Conclusion
Based on current research, a daily intake of 2,100 mg of turmeric may benefit lipid profiles and body weight in type 2 diabetic patients, while 3,000 mg can improve glucose indices and leptin levels in NAFLD patients. However, safety guidelines suggest a lower intake of 140 mg/day for tetrahydrocurcuminoids. Given the variability in supplement content, it is crucial to select products with verified curcuminoid levels. Dietary habits also play a significant role in curcumin intake, with higher consumption observed in regions where turmeric is a staple ingredient.
Sources and full results
Most relevant research papers on this topic
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.
RCT
Rigorous JournalTurmeric Supplementation Improves Serum Glucose Indices and Leptin Levels in Patients with Nonalcoholic Fatty Liver Diseases
Turmeric supplementation improves glucose indexes and serum leptin levels in patients with nonalcoholic fatty liver disease, potentially aiding in the control of complications.
RCTComparison of Label Claims, Measured Curcuminoid Content and Dosage Form Performance Quality With Industry Standards for Turmeric Dietary Supplements
Current labeling requirements for turmeric dietary supplements may be insufficient to inform consumers about actual curcuminoid content, but voluntary claims for curcuminoid amounts were generally accurate and most met USP disintegration and composition standards.
Very Rigorous JournalSafety 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.
Estimation of curcumin intake in Korea based on the Korea National Health and Nutrition Examination Survey (2008-2012)
The Korean diet contains 2.7-14.8 mg of curcumin per day, corresponding to nearly one fourth of South Asia's daily intake, despite curcumin being rarely consumed.
Observational StudyRigorous JournalTurmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study.
Turmeric extract may help reduce irritable bowel syndrome symptomology in otherwise healthy adults.
RCT
Large Human Trial
Highly CitedTurmeric (Curcuma longa) and its major constituent (curcumin) as nontoxic and safe substances: Review
Turmeric and its major constituent curcumin are nontoxic and safe for human use, with potential benefits for anti-inflammatory, antihyperlipidemic, and antimicrobial properties.
Highly CitedDietary turmeric (Curcuma longa L.) supplementation improves growth performance, short-chain fatty acid production, and modulates bacterial composition of weaned piglets
Dietary turmeric supplementation improves growth performance, short-chain fatty acid production, and modulates gut microbiota in weaned piglets, suggesting it could be a potential alternative growth promoter.
RCT
Animal StudyRigorous JournalToxicological 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.
Non-RCTAnimal StudyEstimation 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.
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