Is It Safe to Take Turmeric Every Day?

Turmeric is an ancient spice that has been used for thousands of years in Indian cuisine and Ayurvedic medicine. Known for its vibrant golden-orange color, turmeric comes from the root of the Curcuma longa plant.

In recent years, turmeric has exploded in popularity in the health and wellness world. Many people have started taking turmeric supplements or drinking turmeric tea daily for potential health benefits.

But is it safe to consume turmeric every single day?

In this article, we’ll dive into the research on daily turmeric consumption, potential benefits, side effects to keep in mind, and safe dosages.

What Is Turmeric?

Turmeric is a flowering plant related to ginger. The most useful part of the plant is the root, which is ground into a bright yellow powder.

For centuries, turmeric has been a major component of both Indian and Chinese medicine. Curcumin, the main active compound in turmeric, gives the spice its vibrant color.

The curcumin content of turmeric is around 3% by weight. It provides potent antioxidant and anti-inflammatory effects.

In India, turmeric is used in curry powders and mustards. It adds flavor, color, and has been traditionally used for its medicinal properties.

These days, turmeric can be taken as a supplement, brewed into tea, made into lattes, and added to everything from smoothies to fresh juices.

Let's look closer at some of the key evidence on daily turmeric consumption.

Is There Such a Thing as Too Much Turmeric per Day?

While turmeric is very safe at lower doses, consuming very high amounts daily over long periods could potentially cause issues.

Some possible side effects of excessive turmeric intake include:

• Risk of bleeding: Turmeric thins the blood. Those with bleeding disorders or on blood thinners should be cautious with daily intake and consult a doctor.
• Digestive problems: Turmeric can worsen gastroesophageal reflux disease (GERD) and may cause nausea, diarrhea or stomach pain in some people, especially at high doses.
• Iron deficiency: Turmeric is high in a form of iron that isn't absorbed well but can inhibit absorption of iron from other foods. Those with iron deficiency should take care with daily use.
• Kidney stones: Oxalates in turmeric may increase kidney stone risk in susceptible people. But on the flip side, curcumin also helps prevent kidney stones by reducing crystallization.

So what is considered a safe daily dose of turmeric? Let's find out.

What Is a Safe Daily Dosage of Turmeric?

Consuming moderate amounts of turmeric spice in cooking is considered very safe.

But when it comes to concentrated curcumin in supplements, more caution is needed with dosage.

According to the University of Maryland Medical Center, the following daily dosages are typically recommended:

• Cut root: 1.5 - 3 grams per day
• Dried, powdered root: 1 - 3 grams per day
• Standardized powder (curcumin): 400 - 600 mg, 3 times per day
• Fluid extract (1:1): 30 - 90 drops per day

For most healthy adults, taking 400 to 600 mg of curcumin supplements three times daily is considered safe long term.

However, those with medical conditions or on medication should consult a doctor before taking turmeric or curcumin supplements daily.

Always buy supplements from reputable companies and read the ingredient label carefully. Some products contain much higher concentrations of curcuminoids and other enhancements for better absorption.

Pregnant or breastfeeding women are also advised to avoid turmeric supplements due to lack of safety research. But using turmeric spice in cooking in moderation is likely fine.

To reduce possible side effects, turmeric is best taken with food rather than alone on an empty stomach. Starting with lower doses and gradually increasing intake allows the body to adjust.

Do You Need Black Pepper with Turmeric?

Black pepper contains piperine, a compound known to boost curcumin absorption by up to 2,000%. So yes, combining turmeric with black pepper may greatly increase its bioavailability.

Always look for turmeric extract supplements combined with piperine or black pepper extract. This allows for smaller effective dosages with greater results.

Simply sprinkling some black pepper on your turmeric-spiced meals can provide similar absorption benefits.

Potential Drug Interactions with Turmeric

Turmeric can potentially interact with some prescription medications and over-the-counter drugs.

Some possible turmeric interactions include:

• Anticoagulants: Turmeric may enhance the effects of anticoagulant and antiplatelet drugs such as aspirin, clopidogrel, diclofenac and warfarin. This may increase bleeding risk in some cases.
• Diabetes medications: Turmeric may enhance the effects of diabetes drugs and lower blood sugar too much. If combining, monitor blood glucose closely.
• Drugs metabolized by CYP enzymes: Turmeric may inhibit CYP enzymes in the liver which help metabolize many drugs. Best to consult a doctor when combining turmeric with any prescription medications.

If taking any medications, talk to your doctor before starting to take a turmeric supplement daily. While using turmeric spice in cooking is likely safe, consult your doctor to be sure.

Is Daily Turmeric Use Safe?

Used in moderation, turmeric is very safe for most people. The risks associated mostly come with taking very high doses of turmeric or curcumin for long periods, or combining with medications.

Spicing up your meals with turmeric or sipping some turmeric tea daily appears to be safe for healthy individuals. The benefits likely outweigh any potential risks when used in culinary doses.

For therapeutic benefits, most experts recommend 400 to 600 mg of curcumin extract up to three times daily. Look for a supplement containing piperine or black pepper extract as well.

While current research is still early, daily turmeric intake certainly appears to have more health benefits than side effects for most people. Including this ancient golden spice as part of an overall healthy lifestyle can be beneficial.

As with any supplement, start low and slow, watch for any potential side effects, and consult your doctor if you have any medical conditions or take medications. But seasoning your food with this anti-inflammatory powerhouse is a safe way for most people to boost overall health.