For medicinal benefits, capsules (supplements) are generally better than powder because they offer a much higher, concentrated dose of the active compound, curcumin, and often include black pepper (piperine) for better absorption, though powder in food is still beneficial and safer for some, especially with fat and pepper, while high-dose capsules carry risks of side effects or interactions.
Based on available pharmacokinetic data, micellar and micronized formulations of curcumin appear to provide greatest absorption and bioavailability of free, bioactive curcumin and its reduced metabolites with >100-fold enhanced absorption as compared to unformulated curcumin.
Experts say to stick with curcumin supplements, preferably the high-quality extracts used in clinical trials, which contain up to 95% curcumin. Look for brands using black pepper (piperine), phospholipids (Meriva, BCM-95) antioxidants (CurcuWIN) or nanoparticles (Theracurmin) for better bioavailability.
Supplements Not To Mix with Turmeric
Conventionally formulated oral turmeric or curcumin (not modified to enhance bioavailability) is likely safe in the recommended amounts for up to 2 or 3 months. Oral turmeric can cause adverse effects such as nausea and vomiting, acid reflux, stomach upset, diarrhea, or constipation.
While the spice itself is generally regarded as safe, turmeric supplements can cause liver damage if taken at high dosages. “The World Health Organization recommends a daily turmeric dose of no greater than approximately 200 mg daily for a 150-pound individual or 270 mg daily for a 200-pound individual.
Turmeric may help reduce inflammation and joint pain, and it may support heart and gut health. Safe intake of turmeric supplements is considered up to 8 g, but long-term effects are unknown. Possible side effects include nausea, diarrhea, liver injury and medication interactions.
Turmeric may interact with some medications, including: Blood thinners such as warfarin (Coumadin, Jantoven) or apixaban (Eliquis). The combination may increase your risk of bleeding. Diabetic medications, such as insulin or metformin.
Turmeric and vitamin D can be taken together, and you'll find them combined in supplements like our Ultra Turmeric product. While each nutrient plays a different role, they can work well alongside one another as part of your daily routine.
With that in mind, incorporating the spice regularly into your meals can safely boost your intake. Combining the spice with black pepper may help increase your body's ability to absorb turmeric's beneficial compounds.
The recommended daily dose varies widely (100 to >1,000 mg daily), depending on the preparation used (curcuminoids vs turmeric extract), formulation (tablets, liquid, root extract, tea) and indications. Side effects are uncommon and mild but may include dermatitis and gastrointestinal upset.
9 turmeric side effects
Pepper active component piperine has been found to increase the bioavailability of turmeric by twofolds (Arcaro et al., 2014). Adding black pepper in combination with turmeric can increase bioavailability (Upasani et al., 2013).
Lakadong turmeric is having the highest curcumin content; considered as the best turmeric in the world. Handpicked turmeric is sorted and washed three to four times, then slice it into small pieces, sun dried and make powder in small batches.
Turmeric is a whole spice that provides a broad spectrum of natural compounds that work together for general wellness and culinary uses. Curcumin, the main active compound in turmeric, can be taken as a concentrated supplement to address health concerns such as joint pain and heart health.
Can Help Relax Blood Vessels. Some evidence also shows that turmeric can improve the dilation (or widening) of blood vessels, which helps blood move more easily through your body and contributes to decreased blood pressure. 8 However, its ability to reduce blood vessel stiffness may be limited.
A dash of turmeric blends well with coconut water, honey, and a variety of fruit, like pineapple, blueberries, and mango.
The Time of Day Does Not Matter
Your body can benefit from turmeric powder whether it's taken in the morning or at night.
Because 70-80 % of our immune cells are located in our gut, turmeric is a good choice to work as an antioxidant to protect the thyroid, modulate the immune system and provide digestive healing and support.
Turmeric contains curcumin, an anti-inflammatory and antioxidant that may decrease arthritis pain. It may take a month or two for you to notice any effects from taking turmeric supplements. In addition to taking turmeric in pill or capsule form, you can also use turmeric in cooking or apply it as a paste.
Liver disease: There is some concern that turmeric can damage the liver, especially in people who have swelling (inflammation) of the liver (hepatitis) or reduced or blocked flow of bile from the liver (cholestasis).
Healthy eating tips to help reduce inflammation
This dose of curcumin is not completely harmless, however, as human studies have shown that curcumin at doses ranging from 0.9 to 3.6 g day−1 for 1–4 months originates some adverse effects including nausea and diarrhea and causes an increase in serum alkaline phosphatase and lactate dehydrogenase.