Turmeric Dosage: How Much Should You Take Per Day?

What are the uses and benefits of turmeric?

Curcumin, a potent plant chemical in turmeric, is believed to have powerful anti-inflammatory effects. Many studies indicate that chronic, low-grade inflammation may be a key factor in developing conditions like heart disease, diabetes, Alzheimer’s disease, and cancer.

A 2021 review of 32 studiesTrusted Source found that curcumin supplementation could help reduce several markers of inflammation, including C-reactive protein, interleukin-6, and tumor necrosis factor alpha.

In another recent meta-analysis, researchers found that individuals with ulcerative colitis (UC) who took curcumin and mesalamine, a drug used to treat UC, were almost three times more likely to achieve remission than those who took mesalamine alone.

A 2022 meta-analysis of 14 studies found that oral curcumin, derived from turmeric, may help prevent end stage kidney disease for some people.

Though less conclusive, other studies indicate that turmeric may be beneficial in preventing heart diseaseTrusted Source, diabetes, and irritable bowel syndromeTrusted Source.

What is the effective dose of turmeric?

Studies typically use doses of 500–2,000 mg of turmeric per day, often in the form of an extract with a curcumin concentration that is much higher than the amounts naturally occurring in foods.

For instance, the average Indian diet provides around 2–2.5 grams of turmeric per day for a 60 kg individual (around 132 lbs), which only translates to around 60–100 mg of curcumin. For reference, turmeric spices contain around 3% to 8% curcumin, compared to 95% curcumin in extracts. Nonetheless, turmeric may still have benefits when used as a spice.

One observational studyTrusted Source in older adults found that curcumin consumption was associated with improvements in the maintenance of attention, short-term working memory, language, and executive function over time.

While there is no official consensus on effective turmeric or curcumin doses, the following have been used in research with promising results:

• For osteoarthritis: 500–1,500 mg of turmeric daily for 3 months.
• For itchy skin: 500 mg of turmeric three times daily for 2 months.
• For ulcerative colitis: 100–10,000 mg of turmeric extract daily.

High doses of turmeric and curcumin are not recommended long-term since research confirming their safety is lacking.

However, the World Health Organization (WHO) has determined 1.4 mg per pound (0–3 mg per kilogram) of body weight as an acceptable daily intake. As with all herbal supplements, use turmeric with caution. Always notify your doctor or healthcare professional of any supplements you’re taking, including turmeric and curcumin.

Who should not take turmeric?

Although turmeric is believed to be safe for most individuals, certain people may need to avoid it.

These conditions warrant extreme caution:

• Pregnancy and nursing: There is not enough research to determine if turmeric supplements are safe for people who are pregnant or nursing.
• Gallbladder disease: According to some older researchTrusted Source, turmeric may cause the gallbladder to contract, worsening symptoms.
• Kidney stones: It’s high in oxalate, which can bind with calcium and cause the formation of kidney stones.
• Bleeding disorders: It may slow the ability of , which can worsen bleeding problems.
• Diabetes: It may cause blood sugar levels to drop too low.
• Iron deficiency: It may interfere with iron absorption.

In addition, turmeric supplements can interact with certain medications, such as blood thinners and diabetes medications. However, turmeric seems to be safe under these circumstances in the amounts typically eaten in food.

What are the potential adverse effects of taking turmeric?

Doses of up to 12 grams per day have been used in research for short periods without any toxic effects. Still, some side effects have been reported. The more common adverse effects include allergic reactions, stomach pain, diarrhea, constipation, nausea, and vomiting.

Additionally, in one 2011 case study, an individual taking high doses of 1,500–2,250 mg twice daily experienced an abnormal heart rhythmTrusted Source. However, the supplement they were taking also contained other ingredients, including mulberry leaves, black soybean, garlic, and arrowroot starch.

A 2019 articleTrusted Source noted two cases of liver damage related to turmeric supplements, though other studies have linked curcumin to reduced liver toxicity. More studies are needed to determine possible additional adverse effects associated with long-term use.

How can you choose a turmeric supplement?

Extracts are the most potent form of turmeric supplements. They’re concentrated, packing up to 95% of curcumin. In contrast, powders and spices can contain as little as 2% of curcuminoids. Extracts are less likely to be contaminated with other substances such as heavy metals.

Whatever form of turmeric you choose, consider combining your supplement with black pepper. Black pepper contains the compound piperine, which was shown to increase curcumin absorption by 2,000% in one older studyTrusted Source.

Consider supplements that have been tested by a third party, such as NSF International, Informed Choice, or the United States Pharmacopeia (USP). These companies ensure you are getting what’s on the label and that your product is free from contaminants.

Takeaway

Research suggests 500–2,000 mg of turmeric per day may have potential benefits, particularly in extract form. The exact dose may depend on the medical condition you’re trying to treat, though official dosing recommendations are unavailable.

The risk of side effects is minimal, but turmeric supplements are unsuitable for some people. As with any supplement, use turmeric with caution and discuss its use with your doctor or healthcare professional.