Whats The Optimal Turmeric Dose
Studies indicate that a dose of 1200-1500mg per day, will produce analgesic and produce anti-inflammatory effects, for those that experience joint related issues.
If youre taking Turmeric for its anti-inflammatory effects and associated benefits on joint health and mobility for athletic performance, the dosage required is between 500-1,200mg per day. For recovery purposes and to benefit post-workout muscle soreness and pain, 2g of curcumin is recommended .
When using Turmeric as a spice on its own, the common rule of thumb is that there are 200 milligrams of curcumin in one teaspoon of fresh ground turmeric. However, to soak up those superpowers that lie within curcumin, youll need to spice up your dish with black pepper to improve bioavailability.
Black pepper, piperine or Bioperine are known as bioavailability enhancesr and can increase the absorption of curcumin by 2,000% .
Other Treatments For Arthritis
If youre going to take turmeric for your arthritis, just remember that this should not be thought of as a replacement for other treatments, especially those prescribed by your doctor.
You can manage your symptoms by:
- Doing more exercise and maintaining a healthy weight
- Taking over-the-counter and prescription painkillers
- Applying capsaicin cream or using topical drug pain relief like Flexiseq
- Using insoles, walking aids or splints
- Using hot or cold packs
- Having physiotherapy
In combination, these treatments, lifestyle changes and medication prescribed to you by a healthcare practitioner should help to make your symptoms more manageable. You should not take supplements as a substitute for a varied, balanced diet or a healthy lifestyle.
Turmeric Is Effective And Not Toxic
The active ingredient in turmeric is curcumin, and research finds that it has a surprisingly wide range of beneficial properties.
Curcumin, unlike some NSAIDs, has also been determined to be nontoxic. NSAIDs, such as ibuprofen, taken in excess can cause symptoms that include convulsions, coma, and acute renal failure.
Experts say that given turmerics known health benefits, including it in meals is best.
Eating turmeric with fats or oils can improve absorption.
Turmeric however, specifically the phytonutrient curcumin, has so many health benefits, so definitely incorporating turmeric into meals would be ideal as part of an overall healthy lifestyle plan, said Reema Kanda, RD, a clinical dietitian at Hoag Orthopedic Institute.
Incorporating turmeric into meals that contain fats and oils or black pepper will enhance absorption.
Kanda emphasized that the quality of the turmeric powder can also affect bioavailability. She also said, You want to be sure the turmeric powder is free of contaminants that are often found when making powders.
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Turmeric Still Has Potential
While this is a large, well-designed trial, it looks at a very specific population and situation. The average age of the subjects was 76, and most had one or more medical complicationssuch as diabetes, heart disease, or high blood pressure.
The results need to be looked at in that context, says Chris DAdamo, Ph.D., director of research and education at the Center for Integrative Medicine at the University of Maryland School of Medicine in Baltimore. This study shows that curcumin did not reduce postsurgical inflammation in older adults with serious medical conditions, but those findings may not be applicable to younger, healthier populations.
DAdamo notes that surgery is a unique source of inflammation and that this study doesnt necessarily mean curcumin cant help alleviate some of the inflammation involved in arthritis, colitis, or IBS.
For example: A 2015 study of 50 patients with ulcerative colitis found that those who took 3,000 mg of curcumin capsules on top of their regular treatment were more likely to be in remission a month later than those who took a placebo. Other research is underway investigating how curcumin might be used alongside conventional cancer treatment.
The authors of the new study acknowledge that this one study isnt the final word on curcumins potential. We are advocating for additional testing of it, Garg says. I wouldnt say that it couldnt potentially be effective in other settings or formulations.
How To Use Turmeric For Ra
Turmeric is widely available as a powder as well as in whole root form. The powder or sliced root can make a good addition to a variety of meals, including curries, soups, and rice dishes.
Many people use ground or grated turmeric to brew herbal tea. A variety of prepackaged turmeric tea bags are also available.
Although people can add turmeric to their diet in these ways, much of the research around the anti-arthritic effect of the spice focuses specifically on curcumin, which is available in dietary supplement form.
There are many curcumin supplements on the market, which tend to come in the form of capsules or tablets. Manufacturers may also add other ingredients, such as black pepper, to make the compound easier for the body to use.
The recommended dosage for curcumin supplements can vary. The authors of a 2016 systematic review recommend taking 1,000 mg of curcumin each day to treat the symptoms of arthritis. Highly bioavailable forms of curcumin may be effective at lower dosages.
However, it is important to purchase dietary supplements from reputable manufacturers and to follow their guidance on what constitutes a safe and appropriate dosage.
It is also advisable for people to speak with their doctor before taking turmeric or curcumin to relieve some of the symptoms of arthritis. It is vital not to stop or replace any other treatments without consulting a doctor first.
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Turmeric Dosing For Specific Conditions
What is the best turmeric daily dosage? The answer to this question can depend upon the specific reason youre taking a turmeric curcumin dosage.
Other turmeric dosing recommendations
For ulcerative colitis, 140 milligrams of a specific turmeric extract in 20 mL water, has also been given as a daily enema for eight weeks. For high cholesterol in children at least 15 years old or older , 1.4 grams of turmeric extract in two divided doses daily for three months. Recommendations for a turmeric dosage for high blood pressure in adults include taking 400 to 600 milligrams of standardized curcumin powder 3 times daily 30 to 90 drops of extracts daily or a 1.5 to 3 gram turmeric powder dosage per day.
Wondering about an appropriate turmeric cancer dosage or turmeric anxiety dosage? Its always best to talk with your health care provider before taking a turmeric supplement for these health concerns as well as any of the other health concerns mentioned or not mentioned above.
Choosing The Right Product And Dosage
Turmeric is available as a capsule, tablet, or as an extract, the latter of which is more likely to be free of contaminants. The typical dose used to relieve pain due to inflammatory conditions such as osteoarthritis is between 400 and 600 mg, three times a day. It can also be prescribed at 500 mg, twice daily, but should not go above 2,000 mg a day.
Dr. Srinivas R. Nalamachu, founder and medical director of the Mid America PolyClinic and a PPM Editorial Advisor, says he recommends patients start out with just one dose of 500 mg a day to see if it is tolerated, and gradually increase the dosage from there. Some individuals experience mild nausea or stomach upset when using turmeric. In the absence of any undesired side effects, the supplement can be taken over a long period of time.
Individuals interested in trying turmeric should do their homework before purchasing the supplement to be sure that the product has enough curcumin in it. It may be sold as turmeric powder, turmeric root, turmeric curcumin, and other similar names. Curcumin only makes up about 3 to 5 percent of the turmeric plant and about 10 percent of most quality turmeric supplements on the market, according to Dr. Nalamachu. He suggests reading the labels of the product you are considering to be sure about how much curcumin youll be getting.
Studies suggest that combining the spice with piperine, found in black pepper, can increase the amount of curcumin that is absorbed by the body by up to 2,000%.
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How To Reduce Inflammation
Osteoarthritis refers to a degenerative joint disease in which the joints cartilage breaks down faster than the body is capable of rebuilding it. This results in the ends of the bones at joints rubbing against each other which causes inflammation and pain
Rheumatoid arthritis is a type of autoimmune disorder in which the immune system attacks the joints. It is a painful inflammatory condition that renders you less mobile due to the pain in the joint. Rheumatoid arthritis appears to be more common in women than in men.
Gout arthritis on the other hand is caused by the chemical uric acid, a by-product of protein breakdown. When you suffer from this condition, uric acid crystals are deposited on the articular cartilage of joints, tendons, and surrounding tissues which causes inflammation. Gout arthritis is twice as likely to affect African-American men as Caucasian men. This may be because more African-American men suffer from hypertension and take medication to lower their blood pressure.
Normal Joint vrs Arthritic Joint. Source: Healthy Aging for Dummies
Curcumin extracts were found to be as effective as ibuprofen for the treatment of knee osteoarthritis as reported by a research study that sought to determine the efficacy and safety of Curcuma domestica extracts in pain reduction and functional improvement. According to the report, the side effect profile was similar to ibuprofen but with fewer gastrointestinal upsets.
Turmeric For Arthritis And Joint Inflammation
Turmeric is best known as a spice used in Asian dishes it is often added to Indian curries, giving them a distinctive yellow colouring. Related to the ginger plant, turmeric grows as a root, and is typically ground into a powder and cooked into dishes in small quantities.
Arthritis is an inflammatory condition that affects the joints, causing pain and stiffness. The most common type, osteoarthritis, is caused by the protective cartilage on the joints wearing down. Another type, rheumatoid arthritis, is an autoimmune condition with this condition, symptoms are caused by the immune system attacking the cells that line the joints.
If you live with arthritis, youll know that while it is a chronic condition that cannot be cured there are a number of treatments and lifestyle changes that can be adopted to manage the symptoms.
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Studies On Turmeric And Curcumin For Arthritis
Research on the benefits of turmeric and curcumin for arthritis has focused on the most common type of arthritis, called osteoarthritis. Osteoarthritis becomes more common with older age because it is caused by the wear and tear of joints that occur over time. Other than NSAIDs to reduce pain and swelling, there are few treatments and no cure for osteoarthritis other than joint replacement surgery. NSAIDs have side effects like heartburn and can increase your risk for problems like kidney disease, high blood pressure, and cardiovascular disease, so a safe alternative would be welcome.
Studies have tested that around 1000mg of curcumin is a safe dose for osteoarthritis.
According to NCCIH, studies on curcumin and turmeric nutraceuticals have found them to be probably safe when used orally or topically on the skin. A 2015 review of available studies that included laboratory studies and a few human studies concluded that curcumin is effective for treating osteoarthritis.
In one of the few human studies that compared curcumin to a placebo for osteoarthritis, curcumin significantly reduced pain compared to the placebo, but it was a small study including only 120 people. Another human study compared curcumin to an NSAID for osteoarthritis pain and found that they worked equally well, reducing pain by about 50 percent. Curcumin had fewer side effects than the NSAIDs. However, this was also a small study of 139 people.
Should You Try Turmeric Or Curcumin For Arthritis
NCCIH recommends checking with your health care provider before using a nutraceutical to treat arthritis. These supplements are not regulated or tested by the Food and Drug Administration and may have ingredients or contaminants not listed on the label.
Turmeric can be very effective against arthritis however, it should not be overdosed because it contains large doses of oxalate, a chemical that can combine with calcium in the body, causing kidney stones, says Daniel Boyer, MD at the Farr Institute. In addition, the FDA also warned against the use of turmeric from Bangladesh due to their high concentration of lead mental, a great health hazard.
The best dose for turmeric or curcumin to treat osteoarthritis has not been established. Research studies have used about 1000 milligrams of curcumin, which seems to be safe. Although rare, both curcumin and turmeric can have side effects that include mild diarrhea, nausea, or heartburn.
One of the problems with turmeric and curcumin is that not much is absorbed from your digestive system when you take it orally, called bioavailability. That is one of the reasons they have been difficult to study. Look for supplements that include some black pepper, which makes curcumin or turmeric more bioavailable.
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Assessment Of Methodological Quality And Risk Of Bias
CONSORT 2010 is an evidence-based set of recommendations for reporting randomised trials. It provides greater accuracy, transparency and a reduction of bias in randomised studies by standardising the reporting of trial findings. The CONSORT scale is a 25-item checklist based on the CONSORT 2010 recommendations and grades the reporting of how trials are designed, analysed and interpreted. Studies were independently reviewed by two reviewers for methodological quality and risk of bias CONSORT recommendations. Scoring discrepancies were resolved by a third independent reviewer . For the purposes of this systematic review, a score greater than 20 was considered high quality, a score between 16 and 20 was considered good quality, a score between 11 and 15 was deemed fair quality and a score of 10 or less was considered poor quality.
The Cochrane Collaboration tool for assessing the risk of bias in randomised trials was used to further assess the risk of potential bias. The two reviewers independently assessed the risk of bias using this tool and supplementary material from the Cochrane handbook criteria. Any disagreement was resolved by a third independent reviewer .
Be Aware Of Drug Interactions
Turmeric is generally considered safe when taken as recommended. However, patients should also be aware that in high doses, turmeric can act as a blood thinner, so it should be avoided if you are taking blood thinners, are having surgery, or are pregnant. There has been some reported research on turmeric reducing the tolerance to and effectiveness of opioids, so be sure to speak to your doctor if you are on opioid therapy and considering trying turmeric. Prolonged use of curcumin may also result in gastrointestinal problems. As always, consult your physician before adding any supplement to your dietary regimen.
Arthritis Foundation. Turmeric. Available at: www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/turmeric.php. Accessed January 7, 2019.
Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis. Drug Des Devel Ther. 2016 0:30293042.
Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016 19:717729
Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods. 2017 6:92.
NIH National Center for Complementary and Integrative Health. Turmeric. Available at:https://nccih.nih.gov/health/turmeric/ataglance.htm. Accessed January 7, 2019.
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Know What You Are Buying
If youre shopping for a supplement, you should know that the Food and Drug Administration does not verify that supplements contain what their labels say they do. Previous testing by Consumer Reports found that supplementsincluding turmeric and curcumin productsare sometimes contaminated with lead or bacteria.
Thats why careful shopping is key. Look for products that have been tested by a third party: Confirm a seal on the label from ConsumerLab.com, NSF International, UL, or U.S. Pharmacopeia . CVS says all supplements it sells are tested by a third party.
Such seals dont necessarily mean a product is safe, or that it does what its claimed to, but they should offer some assurance that youre getting whats on the label.
Editors Note: A version of this article also appeared in the October 2021 issue of Consumer Reports on Health.
I’m a science journalist who writes about health for Consumer Reports. I’m interested in finding the ways that people can transform their health for the better and in calling out the systems, companies, and policies that expose patients to unnecessary harm. As a dad, I spend most of my free time trying to keep up with a toddler, but I also enjoy exploring the outdoors whenever possible. .
Use In Relieving Inflammatory Pain & Other Conditions
While many patients are prescribed anti-inflammatory medications to relieve symptoms of chronic pain, long-term use sometimes cannot be sustained due to side effects on the immune system as well as cardiovascular and gastrointestinal complications. Herbal therapies like turmeric offer a great way to supplement those medications with fewer side effects.
Studies have shown that patients diagnosed with conditions caused by inflammation, such as osteoarthritis, have seen improvement in pain, overall function, and quality of life when using the product.
Other uses for turmeric include treating liver and digestive problems. The substance has also shown to be effective in reducing skin irritation resulting from radiation treatments for breast cancer. Ongoing preliminary studies are looking at using curcumin as a possible treatment for other cancers and diabetes, as well as an aid in reducing cholesterol.
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