Curcumin is the key active ingredient in turmeric. Curcumin has strong antioxidant properties and is a powerful anti-inflammatory agent.
Nonetheless, the content of curcumin in turmeric is quite low. Therefore, you need to know how and when to take a curcumin supplement.
Taking Curcumin Supplements
Most of the researchers have used turmeric extracts containing mainly curcumin, with dosages normally more than 1 gram per day.
If you want to enjoy the full benefits, therefore, you need to take a supplement that contains high amounts of curcumin.
Since curcumin is normally poorly absorbed into the body, it is highly recommended to consume curcumin with black pepper, which contains high amounts of piperine, a substance that significantly boosts the absorption of curcumin.
Curcumin supplements are formulated to contain a given amount of curcuminoids.
Such supplements contain a significant amount of curcumin, with some curcumin supplements containing up to 95 percent concentration of such curcuminoids.
Therefore, a lower dosage is normally needed to experience the full beneficial effects.
Generally, it is recommended to take 400 to 800 mg of curcumin supplement at least 30 minutes before taking a meal or two hours after having one.
If you suffer heartburn, it is advisable to take a curcumin supplement with food.
The recommended curcumin dosages also differ based on purpose. Here are the curcumin dosages that have been published by the Natural Medicines Database:
• For antioxidant effects, take 500 mg of a curcumin supplement twice per day for 3 months.
• To boost liver function, 3 grams of turmeric is taken thrice per day for twelve weeks.
• To boost vision, take 375 mg of a curcumin supplement thrice per day for 22 months.
• For Type II Diabetes, it is advisable to take 22.1 mg of a curcumin supplement with each meal for up to eight weeks.
• For Crohn’s disease, 360mg of a curcumin supplement has been taken twice or thrice per day for eight weeks.
• To curb indigestion, it is recommended to take 250 mg of a turmeric supplement 4 times each day for more than a week.
• For cardiovascular problems, 150mg dose of a curcumin supplement is taken per day for two months.
• For irritable bowel syndrome (IBS), 1 gram (1,000mg) of a curcumin supplement is taken two times each day for 6 months.
• When it comes to rheumatoid arthritis, 400mg of a curcumin supplement is consumed thrice per day for 14 days.
Curcumin Safe Dosage
Curcumin is usually safe for healthy individuals when taken orally and properly. Individuals have taken 2.2g of turmeric extract on a daily basis for 8 months without any adverse side effects.
Moreover, 4 g of a curcumin supplement taken each day for up to a month did not cause any adverse side effects. Additionally, single doses of 12g have been consumed without any unpleasant side effects.
Curcumin and turmeric supplements may interact with certain over-the-counter drugs and prescription medications. Moreover, the supplement may worsen existing health problems.
In conclusion, it is best to take 400 mg to 800 mg of a given curcumin supplement at least 30 minutes before taking a meal or two hours after having one.
Make sure you contact your physician before consuming a curcumin supplement to determine a safe dosage and the best time to take the supplement.