Turmeric is a root commonly used in Ayurverdic medicine – a natural and holistic approach to wellness, which has been linked to conditions such as asthma and arthritis.

As ayurvedic practices are less ‘mainstream’ as those of the global pharmaceutical industry, there are understandably a few questions around their effectiveness.

In this article, we'll dive into the world of turmeric, its active compound curcumin, and examine whether making turmeric a daily habit is a wise choice for your health:

What’s the difference between turmeric and curcumin?

Curcumin is a bioactive compound found in turmeric - it is a polyphenol, and shows potential in neutralising free radicals and influencing cellular components.

Naturally, the bioavailability of curcumin is limited, which means that the body has trouble absorbing its nutrients. However, studies note that consuming curcumin alongside piperine (an extract of black pepper) is suggested to help curcumin to pass through the intestine into your bloodstream.

turmeric being crushed

What happens to your body when you take turmeric?

Similar to consuming most nutrients, the curcuminoids in turmeric interact with various molecules in the body.

The antioxidant properties of curcumin may also neutralise harmful free radicals, which contribute to cellular damage. 

What are the benefits of turmeric?

With its unique natural attributes, turmeric has attracted attention for its potential to nutritionally promote overall wellbeing.

But like all things natural, consistency is key to feel any nutritional benefits. The following benefits have been linked to consuming turmeric daily:

Lowered risk of disease

Turmeric is full of antioxidants. By neutralizing harmful free radicals, turmeric may help protect cells and tissues from oxidative stress, a factor in aging and chronic ailments.

Reduced joint discomfort

The purported benefits of turmeric suggest the root as contributing to improved joint wellbeing.

Balanced gut health

Studies suggest that turmeric may reduce the symptoms of indigestion, such as bloating and gas. Traditionally used for digestive support, turmeric's gentle influence on the digestive system may make it an ally for those wanting to diversify their gut microbiome. 

professional athletes drinking turmeric shots

What is the recommended dose of turmeric?

The curcumin content of raw turmeric root is on average 3-5%, but how much turmeric per day is safe?

A recommended dose of curcumin is between 500-2000mg per day, studies suggest up to 12000mg is considered safe. For example, The Turmeric Co.’s formula contains 35g of raw turmeric, which delivers around 1050-1750mg of curcumin.

What is the best way to take turmeric?

You’d be surprised to hear that not all turmeric supplements are made the same!

Turmeric capsules and turmeric powders have been ultra-processed, meaning that the nutritional value has been lost during manufacturing.

The production process that turns turmeric root into powder involves a significant amount of heat, which has a detrimental effect on curcuminoids. To preserve any nutritional benefits, turmeric must be consumed in a way that maintains its most natural form.

the best turmeric shots

With that in mind, turmeric is best consumed in liquid form, cold-pressed from the root. Unprocessed, whole plants are significantly more effective than isolates, so make sure to opt for turmeric in its most natural form – raw turmeric root, which is found in high quality turmeric shots.

Choose a turmeric formula that has purposefully-selected functional ingredients, as they offer the best nutritional support. Essentially, if you’re looking to introduce turmeric and curcumin into your diet, be sure to check the label of any products you buy!

So, is it ok to take turmeric everyday?

In short – yes!

A study conducted by Nottingham Trent University found that taking two shots of 35g turmeric a day had a positive impact on recovery, effectively nutritionally supporting the body’s functions.

Crafted to fit seamlessly into the daily routines of people from all walks of life, The Turmeric Co. offer a range of raw turmeric shots that contain a safe dose of raw turmeric root. Some professional athletes even take up to four shots a day!

turmeric falafel recipe

Incorporating turmeric into your daily routine can offer a range of potential nutritional benefits, thanks to the presence of curcumin.

Whether it's for the daily dose of antioxidants, or an overall vitality boost, turmeric has secured its place in the wellness spotlight.

But remember - as with any lifestyle change, consulting a healthcare professional is key to determining whether daily turmeric consumption aligns with your unique health aspirations and circumstances.

Thomas Robson-Kanu

The Hal Robson-Kanu Guide To Fitness & Nutrition

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