How much Turmeric/Curcumin should I take daily?

Introduction

Turmeric, a spice derived from the rhizomes of the plant Curcuma longa L., contains compounds known as curcuminoids, which have been associated with various health benefits. The daily intake of these compounds, particularly curcumin, is of interest for their potential therapeutic effects.

Key Insights from Research Papers

The European Food Safety Authority (EFSA) Panel on Nutrition, Novel Foods and Food Allergens (NDA) has determined that a safe level of tetrahydrocurcuminoids, derivatives of curcuminoids, is 140 mg/day for adults, which is lower than the proposed maximum dose of 300 mg/day by the applicant for use in food supplements.
Clinical research has shown that a daily dose of 3.6 g of curcumin can achieve pharmacologically active levels in the colorectum of humans, with negligible distribution outside the gut, suggesting this dose is efficacious for colorectal applications.
Analysis of commercial curry products, which contain curcuminoids, indicates that daily intake of curcuminoids from a curry-based diet is relatively low, with an estimated intake of 0.339 mg/person/day for males and 0.299 mg/person/day for females.

Conclusion

The research suggests that a daily intake of up to 140 mg of tetrahydrocurcuminoids is considered safe for adults, while higher doses up to 3.6 g of curcumin may be used for specific therapeutic purposes in the colorectum. However, typical dietary consumption of curcuminoids through curry is much lower than these amounts. It is important to note that the appropriate dosage may vary depending on the form of curcuminoids, the target health outcome, and individual health conditions.

How much Turmeric/Curcumin should I take daily?

Summary

Introduction

Key Insights from Research Papers

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.

Consumption of the putative chemopreventive agent curcumin by cancer patients: assessment of curcumin levels in the colorectum and their pharmacodynamic consequences.

A daily dose of 3.6 g curcumin achieves pharmacologically efficacious levels in the colon, potentially reducing oxidative DNA damage and COX-2 protein expression in colorectal cancer patients.

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.

Turmeric (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.

Turmeric (Curcuma longa) whole powder reduces accumulation of visceral fat mass and increases hepatic oxidative stress in rats fed a high-fat diet

High doses of turmeric powder reduce high-fat diet-induced obesity but also increase oxidative stress in rats.

Curcumin as "Curecumin": from kitchen to clinic.

Curcumin, a yellow pigment in turmeric, shows potential as an antiproliferative, anti-invasive, and antiangiogenic agent, with potential therapeutic roles in various diseases.

The effects of curcumin supplementation on high‐sensitivity C‐reactive protein, serum adiponectin, and lipid profile in patients with type 2 diabetes: A randomized, double‐blind, placebo‐controlled trial

Curcumin supplementation may reduce diabetes complications by decreasing triglyceride levels and inflammation indicators.

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.

Diverse effects of a low dose supplement of lipidated curcumin in healthy middle aged people

A low dose of lipidated curcumin can produce various health promoting effects in healthy middle aged people, including lowering triglyceride values and increasing antioxidant activity.

Further Evidence of Benefits to Mood and Working Memory from Lipidated Curcumin in Healthy Older People: A 12-Week, Double-Blind, Placebo-Controlled, Partial Replication Study

Longvida supplementation improves mood and working memory in healthy older individuals, potentially alleviating cognitive decline in some populations.

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