What is the best way to take Turmeric? We explain the optimum dosage
What is the best way to take turmeric? It’s a question we hear a lot!
Turmeric is a key ingredient used in many dishes, particularly in South Asian and Middle Eastern cuisine. However, turmeric is becoming an increasingly popular ingredient that consumers actively look out for because of its benefits, and as such can now be found in everything from tablets and teas to lattes and even popcorn. But what is the best way to take turmeric in order to ensure that as many of its benefits as possible are efficiently absorbed by your body, and what is the optimum turmeric dosage?
In this blog, we compare the various different ways you can take turmeric, as well as the forms it can commonly be purchased in and balance the pros and cons of each.
The correct medicinal turmeric dosage
One of the most impressive aspects of turmeric is its concentration of curcuminoids, thought to be the main contributors to its purported anti-inflammatory powers. Medicinal studies have shown that doses of up to 2,000mg of curcumin are safe to be consumed and contribute to the body’s natural functions.
Our shots contain 35g of raw turmeric root, an extract with a high concentration of curcumin. Without going into too much mathematical detail, this means each shot contains approximately 1,750mg of curcumin, as well as other beneficial compounds and ingredients.
What is turmeric good for?
Our turmeric shots aren’t just packed full of curcuminoids, but fresh ingredients and extracts to aid in the delivery of the many benefits that turmeric is good for.
Our shots also include crushed black pepper, a crucial ingredient that aids in the body’s absorption of turmeric by 2000%. Paired with flax seed oil, another of our ingredients with similar properties, you can receive the optimum dosage.
Rather than trying to get your turmeric and black pepper dosage yourself by mixing up a spicy smoothie, we’d recommend trying our professionally formulated shots.
The best way to take turmeric
The most effective way to take turmeric is with a liquid, such as in liquid shot form or even blended within a drink or smoothie.
This is because when you take any vitamin or supplement in a solid form (such as in a tablet or within food) the body needs to break down the solids before the properties of the active ingredients are absorbed. For this reason, taking any vitamin or supplement in liquid form means that the body does not need to break down any solids, and so more of the nutrients can be absorbed more quickly and effectively into the body (Medicare Europe).
More effective absorption: According to Medicare Europe, the body uses 98% of our liquid extracts, while it only utilises ~39-53% of capsules or tablets.
Acts faster: Liquid extracts take between 1-4 minutes to be absorbed. Capsules or tablets (pills) can take from 20-30 minutes just to break down before the body can even start to assimilate them. According to The Physician’s Desk Reference, 85-90% of nutrients in liquid supplements are absorbed in 22 to 30 seconds.
Taking turmeric in food
One of the most common ways to up your intake of turmeric is by eating more foods containing the ingredient. Curries like rendang and Goan contain turmeric within their traditional recipes, while more modern foods have recipes purposefully created to include turmeric as a key ingredient - such as crisps and popcorn.
The pros of taking turmeric within a meal or snack is that it is a convenient way to get more of it into your diet. Particularly if you are not able to take tablets or not fond of taking them, then this is a way to avoid having to do that while adding a turmeric dosage into your daily diet.
The drawbacks of taking turmeric in these ways are two-fold. Firstly, when eating a meal or taking a tablet, your body first needs to break down the solids before the nutrients within that meal or tablet can be absorbed. This means that overall, the body will absorb the benefits of turmeric more slowly and less effectively. Secondly, it is difficult to manage exactly how much turmeric your body is getting, as this comes down to the amount of ingredient used, portion size and the proportion of the ingredient compared to the rest of the meal.
Taking turmeric in tablets
Turmeric tablets are widely available, but also vary significantly in price and the quality of ingredients. Although it can be difficult to find the right tablet among the myriad of choices, taking a tablet does make it easy to control your dosage and is a very simple and easy way to increase the amount of turmeric in your diet. The biggest downside is that tablets are solids and so your body cannot absorb the nutrients as quickly or effectively as when taken as a liquid or within a liquid capsule (as mentioned above). Many people also choose to take turmeric in liquid form rather than through a tablet as they find it difficult to swallow tablets whole.
Taking turmeric as a shot
One of the most effective ways to take turmeric is to take a liquid shot which contains a high concentration of turmeric. Achieving your medicinal turmeric dosage in a shot means the ingredients will be absorbed much more quickly by the body than other methods, with a higher percentage of the nutrients being properly processed too.
Here at The Turmeric Co., we specialise in creating great-tasting shots that are packed with goodness and easily ingested. Whether you are on-the-go, at the gym or at home, these convenient turmeric shots allow your body to quickly and efficiently reap the benefits of turmeric. Shop the range here.
Turmeric within drinks
Another great way to take turmeric is within a drink, as this means that just like with a shot, the nutrients within turmeric can be absorbed quickly and easily by the body, meaning you can reap the benefits sooner.
Drinks such as smoothies, lattes and teas infused with turmeric are becoming increasingly popular and can be found in boutique cafes and restaurants around the country. Getting your turmeric juice dosage is easy when all you need to do is add your shot into your morning fruit drink and enjoy.
Turmeric in oils
Turmeric can also be found in essential and aromatherapy oils. There’s very little concrete science to support the use of aromatherapy oils to absorb the benefits of any active ingredients used.
It’s unlikely that you’ll receive the correct turmeric dosage for the potential in supporting inflammation, nerve pain, or muscle soreness by using this application. Medicinal turmeric dosages have been shown to improve the aforementioned health concerns, but these studies comprise of taking the supplements orally.
However, if you are looking to create a relaxing atmosphere at home, then you can combine turmeric oil with ginger, lemon and nutmeg oils to create a bespoke fresh scent, or blend turmeric oil with lavender, jasmine and ylang-ylang for a relaxing fragrance.
Alternatively, turmeric essential oils can be added to drinks such as tea and coffees as another way to incorporate more turmeric into your existing diet as an alternative to adding a shot or raw turmeric.
Eating fresh, raw turmeric may be unpleasant due to the strength of flavour and texture, but it does allow you to be precise with your intake. There are numerous ways to eat your required raw turmeric dosage, including as a powder or freshly grated, but to improve the taste and also ensure it is effectively absorbed by your body, we recommend combining turmeric with a liquid such as a flavoured turmeric shot, tea or smoothie.
If you’re looking to increase your daily turmeric intake, then we highly recommend taking turmeric in shot form. The reason we have developed our range of turmeric shots is that we feel passionately that consuming turmeric in a concentrated, raw liquid form is the fastest and most effective way to reap the benefits of this amazing active ingredient. Shop our full range of turmeric shots here at The Turmeric Co.