How Much Turmeric Should You Take Per Day? Experts Weigh In

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So, how much turmeric do you need to take to see these incredible health benefits?

While there is no recommended daily requirement for botanical herbs (like we have for essential macronutrients and micronutrients), the science indicates a range of anywhere from 500 milligrams of turmeric root extract to 1,000 milligrams on up. That range is a result of variability from the turmeric source, bioavailability, and health outcome being studied.

In the food realm it’s estimated that one teaspoon of turmeric has about 200 milligrams of curcumin. For anyone looking to reap the anti-inflammatory benefits daily in a targeted (and thus, reliable) dose,  that’s squarely turmeric supplement territory.*

That said, not every turmeric supplement is created equal. While many forms of turmeric root are available on the market, their bioavailability profiles differ depending on the formula. For example, a buddy phytonutrient called piperine (found in black pepper) can help enhance the absorption (and thus, bioavailability) of curcuminoids.*

If you choose a turmeric supplement that optimizes bioavailability, then less is more. For example, mbg’s turmeric potency+ features 500 milligrams of turmeric from full-spectrum turmeric root extract (plus ginger root extract and piperine from black pepper fruit, for extra antioxidant and anti-inflammatory benefits).*

While a 500-milligram dose may subjectively appear lower than other supplements, objectively (per science), it’s not. As nutrition scientist Ashley Jordan Ferira, Ph.D., RDN explains, “the full-spectrum form of turmeric found in mbg’s supplement utilizes polar-nonpolar-sandwich, aka PNS, technology. This cutting-edge design leverages the native turmeric root plant compounds: I’m talking about the full array of curcuminoids, but also the intrinsic fiber, protein, and turmeric oil components, too. This is turmeric at its best, tapping into its full-on potential.”

In fact, this full-spectrum turmeric has been clinically shown to increase bioavailability tenfold when compared to several other turmeric forms (e.g., 95% curcuminoid design, volatile oil, and liposomal turmeric); thus, its inherently superior potency means you need less to achieve the same biological effects.*†

Ferira says turmeric options and their differential bioavailability and efficacy are like cars: “Listen, lots of lovely cars can get you from point A to point B, but a gorgeous sports car with optimized torque and horsepower will get you there more efficiently and effectively. Full-spectrum turmeric is the ‘Ferrari’ of turmeric options.”

It’s also important to pay attention to the ingredients and sourcing. For turmeric supplements that means seeking out a clean formula with clinically meaningful doses of quality botanical extracts, a clear Supplement Facts panel, and minimal “Other ingredients.” Read the label, it’s important! Vegan turmeric supplement options that are free of GMOs, gluten, soy, dairy, and other major food allergens are available on the market (including mbg’s turmeric formula).

On the food side of things, “turmeric is generally considered safe and can be eaten without any serious side effects,” says naturopathic physician Jaime Schehr, N.D., R.D., but look closely because some “turmeric powders can be manufactured with cheap fillers, such as wheat starch and questionable food colorants.” If that’s the case, it’s probably time to find a higher-quality form. And always check the expiration date on your spices, turmeric included!

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