Turmeric is one of the most popular and most studied herbal supplements.
From teas to pills, golden milk lattes, to curries, and topical applications, it seems we just can’t get enough of the “golden spice”.
Turmeric’s growing popularity raises the natural question: Can you take too much Turmeric? And how much per day is safe and optimal?
The short answer is, yes, like anything, you can take too much Turmeric, especially in very high concentrations (but it would be unusual and challenging to do so).
Still, as with all supplements, it’s wise to know how much Turmeric to take daily, as well as its different forms (and why they matter), benefits, and how to choose a pure and high-quality Turmeric supplement.
The Benefits of Turmeric Supplements
Turmeric, also known as “the golden spice” or scientifically as Curcuma longa, is a bright orange rhizome (the stem below the ground) and a member of the Ginger family.
It has a long history of traditional use in Ayurveda, the Traditional Medicine of India, going back over 4000 years.
As mentioned previously, Turmeric and its primary active component, Curcumin, are also among the world’s most researched herbs and plant compounds, with over 26,900 related studies to date. 1
Some of Turmeric’s most studied benefits relate to the potent antioxidant properties* of Curcuminoids. 2
Research suggests these antioxidants may support a normal inflammatory response, providing downstream benefits to various organs and systems, as well as easing minor aches and pains.
Antioxidants are natural substances found within the body and in various foods and beverages. They work by scavenging free radicals, unstable molecules that, if left unchecked, can cause damage to cells, resulting in various ill health effects.
For example, research suggests Turmeric may help support: 2,3,4,5
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Cardiovascular function
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Cognitive function
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Digestive function
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Gut health
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Joint comfort
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Liver function
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Metabolic function
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Minor pain relief
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Musculoskeletal function
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Neurological function
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Normal inflammatory response
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Skin health
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Normal stress response
Turmeric and Curcumin continue to be the subject of various research studies, continuing to drive demand for safe and effective supplements.
How to Take Turmeric: What Form is Best?
As mentioned previously, Turmeric comes in many forms, including:
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Supplements: Capsules, powders, tinctures
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Beverages: Teas, lattes, golden milk mixes, sodas, juices, and other health elixirs
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Skin Care Products: Moisturizers, toners, facial cleansers, acne treatments, and masks
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Topical Applications: Pain relief gels, ointments, balms
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Food products: As a fresh or dried spice, as well as a natural food coloring or dye
The best form of Turmeric for you depends on your preferences and health goals—let’s unpack this further.
Turmeric Supplements
Typically offers a more convenient, bioavailable (absorbable) and concentrated form of Turmeric and/or Curcumin.
Most supplements contain 2-8% Curcumin[6], and high-quality supplements include ingredients known to improve Turmeric and Curcumin bioavailability (absorption), such as Piperine (Black Pepper). 7
Common forms of Turmeric supplements include:
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Pure Turmeric: In a capsule or powder, similar to what you’d buy in the spice aisle
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Pure Turmeric Extract: A more concentrated version of powdered Turmeric
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Turmeric with standardized Curcumin extract: Contains a guaranteed amount/dose of Curcumin per serving, plus concentrated Turmeric extract
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Pure Curcumin Extract: Contains isolated Curcumin extract from Turmeric, typically standardized to a specific dose per serving
There are varying opinions on which form of Turmeric is best.
Some experts recommend whole Turmeric supplements to take advantage of all its active plant compounds, including curcuminoids, polyphenols, polysaccharides, and other nutrients. 2
Others suggest choosing broad-spectrum Turmeric supplements with a standardized amount of Curcumin, to help ensure specific benefits related to Curcumin while still reaping the benefits of the whole plant.
Still, others recommend pure Curcumin for specific targeted health benefits, based on research.
So, which form is best? It depends on you, your health needs, and goals; so talk to your healthcare practitioner about the best supplement for you.
Turmeric-Based Beverages
Turmeric beverages have been consumed for centuries, and typically contain a smaller amount of Turmeric and much smaller amounts of Curcumin than supplements.
A classic example is Golden Milk, which contains Turmeric along with complementary spices like ginger, cardamom, cinnamon, and black pepper in dairy or non-dairy milk.
The milk provides a natural source of fat, which also helps optimize Turmeric bioavailability.
Different versions of Turmeric tea are also enjoyed worldwide.
Turmeric-Based Skin Care Products
Turmeric has become a popular ingredient in DIY and clean skincare products, used for anti-aging, acne treatment, and soothing minor skin irritations.
Turmeric in skin care products is designed to provide beauty benefits, rather than whole-body benefits, and doesn’t count toward your daily intake.
Related reading: 10 Herbal Beauty Tips for Plant-Based Skin, Hair, & Beauty Care
Turmeric Topicals
Topical Turmeric applications, such as ointments and gels, may be helpful for targeted joint or musculoskeletal support, as well as for minor pain management.
These may be recommended as a stand-alone product or in combination with a Turmeric supplement for added benefits.
Whole Fresh or Dried Turmeric Spice
Whole, fresh, or dried turmeric can be used in culinary recipes for a variety of purposes, from adding a golden color to a dish to creating functional recipes that support specific health needs.
In Ayurveda, for example, Turmeric is included in many traditional dishes for its flavor and its health benefits.
However, culinary Turmeric is typically less bioavailable and concentrated than supplements, although combining it with fat and black pepper helps improve absorption.
Again, the best form or forms for you depends on your health goals and lifestyle.
How Much Turmeric Per Day is Safe?
Healthcare practitioners generally recommend a daily intake of 500 to 2000 mg of Turmeric, which aligns with most clinical research.
However, doses up to 8,000 mg per day are generally considered safe. 8
Consuming more than 8 grams per day is not recommended and may cause unwanted side effects.
Most people won’t come close to consuming more than 8 grams, even if they’re taking multiple forms of Turmeric, such as golden milk and Turmeric supplements, or using Turmeric in cooking, in addition to taking a tincture or tea.
Supplement labels will display the amount of Turmeric in milligrams per capsule or serving in the Supplement Facts box.
Keep in mind that the amount of Turmeric will be different than the amount of Curcumin, which will be listed separately if applicable.
What Happens if you Take too Much Turmeric? Side Effects & Contraindications
Although reports of Turmeric “overdose” are rare, there have been some reports of liver damage and anemia linked to excessive supplementation. 9,10
That said, studies conducted using highly concentrated supplements have shown no adverse effects, and other studies suggest Turmeric has a protective effect on the liver; therefore, more research is needed.
Regarding liver damage, there’s also a quality issue to consider that’s rarely discussed.
Turmeric’s popularity has led to an influx of low-quality Turmeric, which may be contaminated with harmful heavy metals, like lead, as well as pesticide residue, bacteria, and other environmental pollutants. 11,12
That’s not to say you can’t take too much Turmeric, even if it’s clean, but it is an essential factor to consider when choosing a concentrated Turmeric supplement.
The bottom line is, studies suggest that unless you take excessively concentrated doses of Turmeric for an extended period of time, you’re unlikely to experience severe side effects.
The most common side effect of taking Turmeric is mild digestive discomfort.
Exceptions? Yes.
As mentioned previously, high doses of Turmeric (about 4000 mg) have been associated with anemia, suggesting it may interfere with iron absorption.[10] Therefore, people with anemia should not take Turmeric in high doses.
Turmeric supplements may also be contraindicated for individuals taking certain medications, such as blood thinners, diabetes medications, blood pressure medications, certain chemotherapy medications, and proton pump inhibitors (used for acid reflux).
As always, check with your healthcare practitioner before taking Turmeric or Curcumin supplements.
Related reading: A Consumer’s Guide to Adulterated, Fake Herbs + How to Avoid Them
How to Choose the Highest Quality Turmeric or Curcumin Supplement
Turmeric and Turmeric/Curcumin supplements are a convenient way to experience the benefits of Turmeric.
But, as you’ve just learned, choosing high-quality, pure supplements is essential!
Whether you choose a pure Turmeric, Curcumin, or a broad-spectrum Turmeric/Curcumin supplement, consider these criteria for quality, bioavailability, and efficacy:
- Look for Turmeric or Curcumin supplements with Black Pepper extract, also known as “Piperine.” Curcuminoids are generally poorly absorbed, but Black Pepper Extract (also known as piperine) has been shown to increase the bioavailability of Curcuminoids in supplements
- Pay attention to the amount of Turmeric and Curcumin/Curcuminoids per serving. Most high-quality supplements will contain 500-1500 mg of Turmeric per capsule, with a standardized (guaranteed) amount of Curcumin. This is important as Curcuminoids are Turmeric’s most beneficial plant compounds. Avoid high-dose Turmeric supplements unless recommended by your healthcare practitioner
- Insist on Turmeric products that are sustainably and naturally grown. This helps reduce the likelihood of contamination and pesticide residue, while supporting environmentally responsible agricultural practices
- Buy from supplement companies that follow Current Good Manufacturing Practice (cGMP) manufacturing practices and test for heavy metals, pesticides, mold, microbes, and other contaminants.
- Consider broad-spectrum Turmeric Supplements, which provide all the health-giving active plant compounds of Turmeric plus standardized Curcumin extract, versus isolated Curcumin only
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Avoid Turmeric supplements made using chemical solvents. Unfortunately, many Turmeric extracts are made with harsh solvents, which offer a cheap extraction method while leaving behind potentially harmful residues.
Instead, look for supplements made with a gentle extraction method, such as water or ethanol, which work just as well (or better) and won’t leave behind harmful residues.
Related: Beyond The Supplement Label: Get To Know Gaia Herbs No List
How to Get More Turmeric in Your Diet
For centuries, people took their Turmeric through food and beverages, especially in Eastern Asia and India, where it is a staple in everyday cooking.
Turmeric has an astringent, warming, and earthy flavor but is not spicy, and imparts a beautiful golden color to recipes.
Try it in curries, Golden Milk, salad dressings, chicken or chickpea salads, marinades, eggs, smoothies, yogurt dips, soups and stews, rice, other grains, and potato dishes.
Keep in mind, a little Turmeric goes a long way in recipes! Too much can impart a bitter, ultra-earthy flavor, so err on the side of less versus more.
Finally, be sure to pair with black pepper and a healthy fat, like coconut oil or ghee, to enhance the bioavailability of curcuminoids and other healthy plant compounds.
Enjoy in “golden” health!
References:
1 -https://pubmed.ncbi.nlm.nih.gov/?term=curcumin
2 -“Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine”. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.
3 -“Impacts of turmeric and its principal bioactive curcumin on human health: Pharmaceutical, medicinal, and food applications: A comprehensive review”. Frontiers in Nutrition.
4 -“Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review”. BMJ Open Sport Exerc Med.
5 -“Unraveling the Curcumin's Molecular Targets and Its Potential in Suppressing Skin Inflammation Using Network Pharmacology and In Vitro Studies”. Drug Dev Res.
6 -“Validated method for estimation of curcumin in turmeric powder”. Indian Journal of Traditional Knowledge.
7 -“Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: The Golden Pigment from Golden Spice”. Cancer Research and Treatment : Official Journal of Korean Cancer Association.
8 -“Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications”. Front Pharmacol.
9 -“Liver Injury Associated with Turmeric-A Growing Problem: Ten Cases from the Drug-Induced Liver Injury Network [DILIN]”. Am J Med
10 -“Iron Deficiency Anemia Due to High-dose Turmeric”. Cureus.
11 -“Evidence of turmeric adulteration with lead chromate across South Asia”. Science of The Total Environment.
12 -Ground Turmeric as a Source of Lead Exposure in the United States. Public Health Reports.
