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Turmeric: Health Benefits, Dosage, side effects
turmeric: Photo source Google

Turmeric is a spice widely used in Asia and its main ingredients are curries. Due to its yellow colour, it is refereed to as Indian saffron.

It is extensively used for herbal treatment which raises significant interest in its health benefits. It’s a form of traditional healing.

Turmeric comes from the root of Curcuma Longa – a flowering plant of the ginger family.

Best Turmeric Supplements

Best Turmeric Supplement
Turmeric: Photo credit, Google

Turmeric supplements are common these days. It is a powder gaining popularity, and it’s one of the healthiest in the world today.

It’s not just a spice used in curry, but also an ingredient used to cure stomach aches, skin burns, menstrual problems, diarrhoea, high cholesterol.

People seek the use of turmeric powder because it fights inflammation. It has been revealed that many people encounter inflammation, knowingly or unknowingly, but once you use the turmeric supplement, you feel better.

  1. Turmeric Powder Roots Supplements

Turmeric Powder

These supplements are essentially ground turmeric roots. This is also the powder that is used as a kitchen spice to create curry. These supplements contain the amounts of the active ingredients that are useful for health benefits, which are curcumin and curcuminoids.

They are not as effective compared to turmeric extracts that are rich in healing ingredients.

2. Turmeric Bulk Powder and Capsules
Supplements can come in form of a capsule or bulk turmeric powder. You will decide which type to choose from. Capsules are convenient, but powder is less expensive and seems to be most people’s choice. This is possible because the powder form can be taken in different ways.

3. Turmeric Milk Supplement:

This is another popular way to use the turmeric powder; by adding the powder to golden milk. This popular beverage has a ton of health benefits and tastes good. It is the perfect healthy alternative for your tea or coffee.

4. Turmeric Extract Supplements:
These turmeric supplements are made of ground turmeric roots and regulated to be 95% curcuminoids. It has a higher concentration of curcuminoids than ground turmeric powder, they are more effective. But it contains a very low bio-availability of curcumin.

Curcumin is identified to be poorly absorbed into the bloodstream and quickly leaves the body, reasons that only very little amounts of curcumin actually make it to the body’s tissues, and then they typically don’t stay long enough for the body to benefit from their healing effects.

5.Turmeric Black Pepper Supplement
Turmeric supplements can be increased in its bio-availability which includes black pepper in them. The black pepper has piperine in it, which delays the elimination of turmeric and curcumin from the body, allowing higher levels of these supplements to move past the liver and stomach.

The turmeric supplements, which includes black pepper, contain numerous properties. They are:

And fights cancer

How To Take Turmeric

How To Take Turmeric
Turmeric root: Photo credit, Wikihow

Chew raw root: It can be found in the stem of the Curcuma longa plant – a ginger family. You can eat it in its raw root form, although the turmeric flavour might be bitter.
You should aim for 1.5 to 3g of the root each day.

Turmeric powder: It is commonly available in its powder form. You can add turmeric to your food and water. Aim to incorporate 400 – 600 mg, three times a day. You can add it to sauces, soups or to drinks like milk and tea.


Turmeric powder

Turmeric Pill: It is also available in capsule form. The dosage may vary between different packages, but pills are generally 350 mg. You should take one to three pills a day. If you are experiencing stomach disorder, you might take a higher dosage (three pills).

Turmeric capsule

Use a turmeric tincture: All of its benefits have been extracted into a liquid. You can easily add two to three drops of turmeric tincture to water, tea, soup, or any other liquid that you take on a daily basis.

Turmeric paste: If you are suffering from cuts or burns, a turmeric paste might be the best method for treating healing it because you can place it directly on the affected area.

Usage: Mix water, turmeric powder and ginger powder together. Get a clean, sterilized spatula or brush to apply it to the injured area. If you use your hands, make sure they are clean before you apply the paste. This should be left for a few hours.

The paste can heal minor burns, you can mix turmeric and aloe vera together. The equal amounts of turmeric powder and aloe vera together to create a paste.

Turmeric is used in several ways to heal the body. It reduces inflammation in the joints and can minimize digestive problems.

Read, Health benefits Of bitter Kola


  • To make a turmeric tea, you can add ground, grated, or powdered turmeric to boiling water.
  • Turmeric tea can be prepared from either pure turmeric powder or grated or ground, dried turmeric.
  • Fermented turmeric preparations, commonly sold as tea products, claim to have higher concentrations of biological available or absorbable curcumin.

Benefits Of Turmeric Tea

Benefits Of Turmeric Tea
Ginger tea: Photo credit

Turmeric tea, which is brewed using grated turmeric root or pure powder, is considered one of the most effective ways to consume the spice.

Turmeric has numerous health benefits, which are:

  • Reduces arthritis symptoms: As anti-inflammatory curcumin may help reduce the most prominent symptoms of arthritis.
  • Boost immune function: Turmeric contains anti-inflammatory, antioxidant, and antibacterial properties, curcumin which is proved to increased the immune function in human. Curcumin has also been shown to be an immune modulation helping regulates immune cell function against cancer.
  • Reduces cardiovascular complications: Turmeric contains anti-inflammatory and antioxidant properties which help to increase heart health.
  • It Prevents Cancer: One of the most clinical established therapeutic properties of turmeric is by acting as an anti-cancer. Research confirmed that the antioxidant and anti-inflammatory properties in turmeric help in reducing the risk of cell mutations and cancer.
  • It Prevents Alzheimer’s: Turmeric helps to reduce the chance of several neurodegenerative conditions. Also, turmeric aid to slow the progress of Alzheimer’s disease and prevent certain cancers.
  • It cures diabetes: Turmeric has been used for thousands of years as a traditional means of treating diabetes. The curcumin contains anti-diabetes properties.

The steps to follow to make turmeric tea are:

  1. Boil 4 cups of water on a stove or a gas
  2. Add 1 to 2 teaspoons of ground, grated, or powdered turmeric
  3. Allow the mixture to simmer for approximately 10 minutes
  4. Turn the tea into a container and leave it for 5 minutes
  5. You can put additional ingredients into the turmeric tea to improves the flavour or help with its absorption. Common additives include:

Turmeric milk tea and Fresh turmeric tea

Turmeric milk tea

Fresh turmeric tea: You can add honey, to sweeten the tea and give the mixture more anti-microbial properties.

Lemon, lime, or ginger, to enhance antioxidant and antimicrobial properties in the mixture and improve taste.

Turmeric milk tea: Turmeric milk contains whole milk, cream, almond milk, coconut milk, or 1 tablespoon of coconut oil or ghee (unclarified butter) to help with absorption, as curcumin requires healthy fats to dissolve properly.

Turmeric milk tea

Also, black pepper, which contains piperine, a chemical known to help promote curcumin absorption, and that can add a spicy flavour to the tea.

Turmeric Dosage:

Turmeric Dosage
Turmeric, photo credit, Facebook

There is no specific recommended daily intake of turmeric. Based on available research, the suggested daily intake depends largely on the condition it is being used to treat.

One of the research studies published in “Food and Chemical Toxicology,” looked at turmeric’s composition to predict the presence of toxicity.

It was revealed that only turmeric’s 200 elements are found in it, 184 are likely able to be toxic. Of these 184 elements, 64 are considered to be hepatotoxic, meaning they are toxic to the liver. The study also found that curcumin may be hepatotoxic if taken in high doses.

Clearly, turmeric has lots of benefits at normal doses but can be harmful if taken in high quantities. Recommended doses for turmeric are:

  • 1-3 grams (g) daily of grated or dried root.
  • 300-600 (mg) 3 times a day for standard powder.
  • 15-30 drops 4 times daily for tincture.

Grating the turmeric yourself is the best way to ensure a pure product.

Start slowly, and you can gradually increase the amount you take depending on your symptoms. If you have a lot of pain and inflammation, you can increase your dose and monitor your body’s response.

Turmeric Benefits For Skin

Turmeric Benefits For Skin

It Heals would: This plant contains anti-inflammatory and antibacterial properties which can help in healing cuts and wound in the body.

It Prevents Eczema: Turmeric plant contains an antibacterial and anti-inflammatory agent which is condition-riddled skin, it also reduces redness from blemishes in a woman.

An Anti-aging treatment: The Curcumin is suggested to help counteract the effects of the aging or age-related disease because it contains antibacterial and anti-inflammatory properties.

Corrects Oily Skin: Turmeric contains sebaceous properties it prevents your skin from becoming too dry oil and waxes are secreted in this root.

It prevents Skin Cancer: It is an anti-cancer treatment it is able to select and kill tumour cells while leaving the normal one intact.

It Clears Stretchmark: Research has confirmed that turmeric creams which are topically applied on the skin which are affected by stretchmark can easily clean it up.

How To Use Turmeric For Skin

How To Use Turmeric For Skin

Foods: You can add the pleasant spice into the food you cook or you can sprinkle the powder on your food after being cooked and inside your bath water.

Oral Capsules: Curcumin is components of turmeric, oral supplements offer a concentration of curcumin with a lot of bang for your buck.

Topical Application: Applying a turmeric cream straight to your face will leave your skin feeling refresh and dehydrated. You can get it in a grocery store or you can prepare it for yourself.

For Acne-prone skin: Mix a tablespoon of turmeric, a tablespoon of lemon juice, a tablespoon of chickpea powder and a touch of water.

All-purpose mask: Mix a tablespoon of turmeric powder, one tablespoon of honey, one tablespoon of milk or a tablespoon of plain yoghurt. It can be taken alongside with black pepper or a peperine.

Oily Skin Types: Mix a half teaspoon of turmeric powder, one tablespoon of gram flour and a touch of water

Moisturizing Cream: Mix a half tablespoon of turmeric powder, one tablespoon of rose water and a tablespoon of fresh cream

For Skin Toner: A teaspoon of turmeric powder, one white egg and a tablespoon of oats

Note: A word of warning, before using turmeric creams, it’s has a tendency to temporarily dye the skin. Although turmeric-stained skin doesn’t happen with everyone who uses it, you may wish to experiment using these turmeric recipes on an inconspicuous spot on your body to see how your skin reacts.

Also recommended: Proven Health benefits of ginger- All there is to know