Your questions about turmeric supplements answeredWhat to look for in a turmeric supplement?<\/p>\n
Registered nutritional therapist Georgie Grant<\/a> says: \u201cTo maximise absorption, look for a supplement containing black pepper extract (piperine), which has been shown to increase the bioavailability of curcumin by up to 2,000 per cent in humans<\/a>, or a liposomal or lipid-based formula where lipid molecules have been integrated to improve bioavailability. <\/p>\n \u201cTaking non-liposomal supplements with a meal containing healthy fats will further support absorption,\u201d she adds.<\/p>\n \u201cA daily dose of 500 to 1,000mg of standardised curcumin extract<\/a> is a good starting point for most people, however enhanced bioavailability formulas can deliver meaningful benefit at lower doses. As with any supplement, it is worth checking with a healthcare professional first \u2013 particularly at higher doses, where some people may experience mild digestive side effects.\u201d<\/p>\n How well is turmeric absorbed?<\/p>\n Curcuminoids are beneficial for health but they have a low bioavailability, meaning the body absorbs them poorly when consumed. To improve absorption, curcuminoids should be combined with piperine \u2013 a compound found in black pepper. This is often why you will find black pepper in quality turmeric supplements, turmeric recipes and products like golden milk powder. <\/p>\n However, due to maximised absorption, one must be mindful of taking the correct dose when taking turmeric with black pepper. Taking taking too much of this combination can result in heartburn, stomach pain and liver damage. Always read the label and consult your doctor if you are concerned.<\/p>\n How much turmeric do you need?<\/p>\n The primary bioactive substance in turmeric, curcumin may be beneficial in doses of 500\u20132,000mg per day, though this will vary according to what you\u2019re trying to treat and the type of turmeric you take. If your supplement combines curcumin with piperine for optimal absorption, it\u2019s advised 500 mg of curcumin paired with 5 to 6.7 mg of piperine three times daily. This provides a total daily dosage of 1,500 mg of curcumin and 15 to 20 mg of piperine.<\/p>\n Who would benefit from taking turmeric supplements?<\/p>\n As it\u2019s been studied for its natural anti-inflammatory properties, turmeric supplements could possibly help those with rheumatoid arthritis<\/a>, a type of inflammatory bowel disease<\/a> called ulcerative colitis, osteoarthritis<\/a>, among others. Evidence currently also shows small to moderate improvements in the symptoms of depression<\/a> and anxiety<\/a>. It\u2019s also been shown to make small improvement in blood lipids<\/a>, markers of glycemic control <\/a>and liver enzymes<\/a>, though further studies in all areas are needed. <\/p>\n What cannot be mixed with turmeric?<\/p>\n According to the NHS<\/a>, caution should be taken when taking medicinal doses of turmeric at the same time as medicines with significant side effects like anti-cancer or immunosuppressant agents, or medicines with a narrow therapeutic index (where careful dose control is needed) like warfarin, lithium, digoxin and phenytoin. It notes that the evidence is limited and in majority comes from in vitro (test tube) or animal studies. It\u2019s always best to speak to a healthcare professional before starting to take a turmeric supplement. <\/p>\n Why you can trust IndyBest reviews<\/p>\n Alice Reynolds<\/a> is a writer at IndyBest. She\u2019s passionate about fitness, particularly running, the gym and Pilates, and has previously reviewed the best protein bars<\/a>, found the best activewear brands for women<\/a>, and got the low down on electrolytes from a nutritionist<\/a>. Each turmeric supplement in this list was recommended by registered nutritional therapist Georgie Grant<\/a>.<\/p>\n