In a world of wellness trending towards natural remedies and preventative healthcare, the use of nutritional supplements like curcumin is on the rise. From its many health benefits to the precise style of consumption, we’ll guide you through the essentials of understanding and dosing curcumin correctly.
After reading this guide, you will know exactly how much curcumin you need to consume, how often you need to do so, and when you should do so. Let’s dive right in.
Understanding Curcumin: Its Origins and Benefits
Before you start consuming any supplement, it’s vital to truly understand what it entails. Curcumin is no different. So let’s quickly delve into the fascinating world of curcumin, explore its origins, and discuss some of the benefits it offers.
What is Curcumin?
Curcumin is a bioactive compound found in turmeric, a spice commonly used in Indian cuisine. It is what gives turmeric its distinct yellow color. Turmeric has been used for centuries in traditional medicine and is known for its various health-promoting properties. However, it is curcumin that is responsible for many of the therapeutic effects associated with turmeric.
Curcumin is derived from the underground stems of the turmeric plant. These root-like stems are harvested, dried, and ground into a fine powder, which is then used in various culinary dishes and medicinal preparations.
Health Benefits of Curcumin
From anti-inflammatory and antioxidant properties, you’ve probably heard about the numerous health benefits scientific research has attributed to curcumin. But while this article isn’t about why you should think about consuming curcumin, we still want to quickly highlight some of the compound’s science-backed effects that were reported after human consumption.
One of the most researched benefits of Curcumin is its capability to reduce inflammation throughout the body. As a result of its inflammation-reducing effect, Curcumin has also been shown to alleviate symptoms of arthritis, joint pain, and other conditions typically arising from inflammation. This makes it a promising natural alternative for those seeking relief from arthritis-related discomfort.
One of the most notable benefits of curcumin is its potential to improve brain function. Studies have shown that curcumin can cross the blood-brain barrier and has the ability to enhance cognitive function and protect against age-related cognitive decline.
In addition to its brain-boosting effects, curcumin has also been linked to a lower risk of heart diseases. It has been found to improve the function of the endothelium, the lining of blood vessels, which is essential for maintaining a healthy cardiovascular system. Curcumin’s anti-inflammatory properties also help reduce inflammation in the arteries and prevent the buildup of plaque, reducing the risk of heart attacks and strokes.
Last but not least, curcumin has been found to have potential benefits against depression. It may help increase levels of serotonin and dopamine, neurotransmitters that play a crucial role in regulating mood. Some studies suggest that curcumin may be as effective as certain antidepressant medications in treating mild to moderate depression.
How to Determine Your Curcumin Dosage
When integrating curcumin into your wellness routine, understanding the dosage is vital to optimize its benefits and avoid potential risks.
Why Dosage Matters
Proper dosage ensures that curcumin reaches therapeutic levels in the body, allowing it to exert its beneficial effects. Studies have shown that curcumin’s bioavailability is relatively low, meaning that the body doesn’t absorb it easily. Therefore, taking the right dosage is essential to ensure that an adequate amount of curcumin is available for the body to utilize.
Furthermore, curcumin’s effects are dose-dependent, meaning that the magnitude of its benefits may vary depending on the dosage. Taking too little may not provide noticeable effects, while taking too much may overwhelm the body’s capacity to process and utilize curcumin effectively.
How much Curcumin should you consume every day?
When determining the appropriate curcumin dosage, several factors come into play. Firstly, an individual’s health status plays a crucial role. If you have any underlying health conditions or are taking medications, it’s important to consider how curcumin may interact with them.
Secondly, the reason for curcumin supplementation can also influence the dosage. Whether you’re taking curcumin for its anti-inflammatory properties, to support joint health, or for other specific reasons, the dosage may vary.
While there is no official consensus on effective turmeric or curcumin doses, the following have been used in research with promising results
Curcumin dosage for osteoarthritis or rheumatoid arthritis: 500–1,500 mg of curcumin daily for 3 months.
Curcumin dosage for depression: 500 milligrams of curcumin taken twice daily.
Curcumin dosage for itchy skin: 500 mg of curcumin three times daily for 2 months.
Curcumin dosage for ulcerative colitis: 100–10,000 mg of curcumin extract daily.
Curcumin dosage for allergic rhinitis: 500 milligrams of curcumin daily for 2 months.
Curcumin dosage for pre-menstrual syndrome: 100 milligrams of curcumin twice daily starting 7 days before a menstrual period, continuing during the menstrual period and for 3 days after the end of the menstrual period, for 3 menstrual cycles in a row.
In other words: the generally recommended dosage for curcumin is two capsules containing 500mg of curcumin, or 1,000mg in total, per day – for at least 2-3 months.
How to get the most out of your curcumin dosage
As already explained, curcumin does not have a particularly impressive absorption rate in the human body. That’s why most experts recommend opting for an absorption-enhanced curcumin supplement rather than basic curcumin extract or even plain turmeric powder. Here are a few popular options for significantly increased curcumin absorption.
Buying a nano-curcumin supplement
Nano-curcumin is one of the latest technological revolutions in the turmeric industry and features tiny curcumin particles (measured in nanometers). Thanks to their small size, nano-curcumin can easily penetrate fat tissues and thus directly enter cells in the human body. At the moment nano-curcumin is considered to be the most efficient curcumin supplement type, as it comes with a whopping 42.6 times higher absorption rate than regular curcumin extract.
Thanks to its ultra-high absorption rate, nano-curcumin supplements also don’t require quite as much weight as conventional curcumin while still achieving the same or better effects. This is interesting to those suffering from any of the rare side effects that may occur with high curcumin dosages.
NanoCumin is currently the most popular and trusted nano-curcumin brand in the US. The company works with globally-renowned curcumin manufacturer Theracurmin and is known for safe and high-quality products. One bottle of NanoCumin capsules is on sale for only $33, available through the company’s website and select retailers.
Pairing Curcumin with Piperine
Piperine, the active ingredient in black pepper, is also known to enhance the absorption of curcumin by inhibiting certain enzymes in your body that break down curcumin. Therefore, many supplements often come with piperine mixed in. If yours doesn’t, consider consuming the supplement with a black pepper-containing meal.
Consuming Curcumin with Fats
Since curcumin is fat-soluble, pairing it with a fat source (like avocados or oil) can also enhance absorption. This ensures you get the most bang for your buck when using your curcumin supplement.
Can you overdose on curcumin?
Despite being a natural supplement, curcumin overdosing could possibly cause stomach discomfort and nausea. This is particularly true when curcumin is consumed in high doses (upwards of 2,500mg per day) or for extended periods. It is important to note that the tolerable upper intake level for curcumin has not been established, so it’s crucial to exercise caution when determining the appropriate dosage.
In addition to gastrointestinal symptoms, excessive curcumin intake may also interfere with anticoagulants. Curcumin has been shown to possess mild anticoagulant properties, which may increase the risk of bleeding when combined with certain medications. Therefore, it’s essential to consult with a healthcare professional before incorporating curcumin into your routine, especially if you’re taking blood-thinning medications.
On a final note, curcumin has been found to affect iron absorption in the body. High doses of curcumin may inhibit the absorption of dietary iron, potentially leading to iron deficiency over time. If you have a history of iron deficiency or are at risk of developing it, it’s crucial to monitor your iron levels closely when taking curcumin supplements.
How to Take Your Curcumin Dosage
When it comes to literally taking your curcumin dosage, it’s generally advised to consume your supplement with a meal. This is especially true if your meal contains black pepper and fats, which are proven to improve the absorption of curcumin in your body.
As discussed above, most curcumin supplements require you to take two capsules per day to achieve a dosage of 1,000mg. Some suppliers argue that you should take each capsule with a separate meal to optimize absorption by your body. However, at this time there is no scientific research supporting this argument, and it may very well make no difference at all if you consume two capsules at the same time or with two different meals.
That said, also remember to be consistent with your dosing and give your body time to adjust to the supplement. Only with patience and proper usage can curcumin can become a valuable addition to your wellness routine.
Finally, make sure that your curcumin supplements are in a cool, dry place to maintain their efficacy and safety. Exposure to heat, moisture, or direct sunlight can degrade the quality of the supplement, making it less effective and potentially even dangerous to consume.
With these steps in mind, you’re all set for a fruitful journey with curcumin. Remember that supplements are most effective when combined with a healthy lifestyle. Embrace the power of curcumin and pave the way towards optimized wellness!
