If you’ve recently discovered turmeric as an
incredibly powerful healing herb that fights inflammation and reduces chronic
pain, you’re on the right track to feeling better!
However, one lingering question you might
still have is “how much turmeric do I need in a day?”
And it’s a very valid — and important —
question to be asking as there is a lot of conflicting and confusing
information out there on turmeric.
First off, let’s differentiate between
turmeric root powder and turmeric extract. You want to make sure you are using
turmeric extract that is paired with black pepper extract to maximize the
absorption and unlock the anti-inflammatory benefits. This is because the
turmeric extract is much more potent and concentrated than the root powder,
which is commonly used in many ethnic cooking dishes.
The active component of turmeric that offers
the anti-inflammatory and antioxidant benefits you’re probably searching for is
known as curcumin, a flavanol that gives turmeric its bright orange color.
Curcumin is only present in raw turmeric powder in a concentration of 3-5%.
One bowl of large curry may only contain 20-40
milligrams of pure curcumin.
That’s not nearly enough to help ease your
chronic pain and inflammation. You need a therapeutic dose of at least 1500
milligrams a day in order to reap the many health benefits of turmeric.
But, that’s not the whole story! Turmeric
companies can alter the curcumin concentration in their products, which can
range from 20-95%. That means that a turmeric extract company could offer a
product that contains only a 50% concentration of curcumin.
Why does this matter? Because for years
scientists have been exploring the effectiveness1 of curcumin using
a 95% concentration, which has clearly been identified as the most potent
dosing. That’s why quality and transparency matter when searching for a
For instance, one capsule of Active Atoms
contains 750 mg of turmeric extract at 95% curcumin concentration, which is 15
times more than many other supplement companies. The capsules also contain 5 mg
of BioPerine, a purified and potent form of black pepper extract shown in
studies2 to enhance turmeric absorption by 2000%. Plus, there are no
hidden sketchy ingredients, so you know exactly what you are getting when you
make a purchase.
If you’re ready to upgrade your turmeric, then
learn more about the best turmeric to fight
- Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092
Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450