You may know turmeric primarily as a spice, but it’s also used in Ayurvedic medicine, a holistic approach to health that originated in India over 3,000 years ago (
Turmeric supplements are now widely available for medicinal use, but knowing how much to take can be confusing.
Here’s a look at the uses and benefits of turmeric, effective doses and safety concerns.
In test-tube and animal studies, curcumin has been shown to block certain biological pathways leading to inflammation (
The effects of turmeric and curcumin have also been investigated by randomized controlled trials (RCTs), the gold standard of research.
While some were inconclusive, many produced significant results.
For instance, several studies found that turmeric may reduce knee pain and improve function in people with osteoarthritis — one even suggests it may work as well as ibuprofen for reducing pain (
In another RCT, 120 overweight individuals took turmeric supplements for three months. On average, total cholesterol was reduced by 32%, “bad” LDL cholesterol by 42% and triglycerides by 39% (12).
Turmeric may also improve quality of life for people with chronic kidney disease who are experiencing itchy skin. In one RCT, those taking turmeric had decreased markers of inflammation and reported less itching (
Turmeric contains curcumin, a potent plant chemical with antioxidant and anti-inflammatory properties. Many suggested benefits of turmeric are supported by evidence from randomized controlled trials — the gold standard of research.
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.
In other words, turmeric spices contain around 3% curcumin, compared to 95% curcumin in extracts (19).
Nonetheless, turmeric may still have benefits when used as a spice.
One observational study in older adults positively associated curry consumption with cognitive health (
- For osteoarthritis: 500 mg of turmeric extract twice daily for 2–3 months.
- For high cholesterol: 700 mg of turmeric extract twice daily for 3 months.
- For itchy skin: 500 mg of turmeric three times daily for 2 months.
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/kg) of body weight an acceptable daily intake (
Keep in mind, all herbal supplements should be used with caution. Always notify your health care provider of any supplements you’re taking, including turmeric and curcumin.
Research indicates that turmeric doses of 500–2,000 mg per day may be effective. However, high doses are not recommended long-term.
Although turmeric is believed to be safe for most individuals, certain people may have to avoid it.
These conditions warrant extreme caution:
- Pregnancy and breastfeeding: There is not enough research to determine if turmeric supplements are safe for pregnant or breastfeeding women.
- Gallbladder disease: Turmeric may cause the gallbladder to contract, worsening symptoms (
- Kidney stones: It’s high in oxalate, which can bind with calcium and cause kidney stones formation (
- Bleeding disorders: It may slow the ability of your blood to clot, which can worsen bleeding problems (
- Diabetes: It may cause blood sugar levels to drop too low (
- Iron-deficiency: It may interfere with iron absorption (
However, turmeric seems to be safe under these circumstances in the amounts typically eaten in food.
Turmeric supplements are unsafe if you are pregnant, breastfeeding or have certain conditions. Supplements can also interact with blood thinners and diabetes medications. However, turmeric seems to be safe when used as a spice in food.
For short periods of time, doses of up to 8 grams per day have been used in research without any toxic effects.
Still, side effects have been reported.
In one severe instance, an individual taking high doses of 1,500–2,250 mg twice daily experienced an abnormal heart rhythm (
More studies are needed to determine possible additional adverse effects associated with long-term use.
Minimal adverse effects of taking turmeric supplements short-term have been reported, but more long-term studies are needed.
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 3% of curcuminoids (19).
What’s more, extracts are less likely to be contaminated with other substances such as heavy metals (19).
Whatever form of turmeric you choose, consider combining your supplement with black pepper. Black pepper contains the compound piperine, which has been shown to increase curcumin absorption by 2,000% (19,
And, as always, make sure you buy from a reputable brand.
Consider supplements that have been tested by a third party, such as NSF International, Informed Choice or the US Pharmacopeial Convention (USP).
These companies ensure you are getting what’s on the label and that your product is free from contaminants.
Turmeric extracts are highly concentrated with curcumin and less likely to be contaminated with other substances. All supplements should be bought from a reputable source.
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, for which you seek help, 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, turmeric should be used with caution and you should discuss its use with your doctor.