When it comes to turmeric health benefits and recommended daily amount of intakes, there are several uncertainties. Here you can learn about the possible benefits, side effects and uncertainties about a recommended dosage.
The turmeric spice is one of the plants that were used in Ayurvedic medicine, the traditional practice in India that is still present to this day. Scientific evaluation has shown that the “active” components of the spices are the curcuminoids, most notably curcumin.
Curcuminoids are responsible for the yellowish orange color of the root. Researchers have learned that the compounds responsible for the various colors of plant foods act as antioxidants in the human body. Some of them have other activity, as well.
That brings us to the turmeric health benefits and recommended daily amount. Laboratory testing has concluded that curcumin has chelating, antioxidant, anti-tumor, anti-arthritic, anti-amyloid, anti-ischemic, anti-coagulant, anti-inflammatory, anti-diabetic and anti-cancer activity. It all sounds good, but there’s a problem.
As a medicine, it was traditionally used to for stomach ailments, such as ulcers, heartburn, irritable and inflammatory bowel. It was also believed to “strengthen” the liver, which has been supported by some modern studies. All of the other things that are currently being investigated require that curcumin gets to the bloodstream, but it is quickly degraded by stomach acid. Researchers have concluded that high doses, as much as 10 grams or 10,000 mg do not significantly increase the amount of curcumin in the bloodstream.
Researchers refer to this as low bio-availability and it is one of the reasons that the turmeric health benefits and recommended daily amount of intake are uncertain. You might think that a higher dose would be better, but high doses are accompanied by unwanted side effects, including nausea and stomach upset. There are other unwanted side effects that I’ll get to in a moment, but first, let’s look at the answer to bioavailability.
The actual answer is to take a moderate dose, 50-100mg, add an enteric coating to protect it from stomach acid and include other plant compounds that increase its bioavailability. An enteric coating reduces the risk of stomach upset, as well.
Taking any anti-coagulant is accompanied by risk, particularly if the dosage is too high. For example, daily aspirin intake is often recommended for people that have had heart attacks, because of the anti-coagulant effect, but the recommended dose for an adult is about what you would find in baby aspirin.
That’s one reason that there are questions about the turmeric health benefits and recommended daily amount. Anti-coagulants prevent the blood from clotting when there is an injury. Another risk has to do with the chelating activity. Chelating agents help the body rid itself of toxic heavy metals, but can also interfere with iron metabolism, which could cause anemia, in susceptible individuals.
There is no doubt that there are turmeric health benefits and recommended daily amount of intake that does not exceed 50-100mg is safe. Anything higher is risky. The best supplements contain this amount, along with a variety of other plant extracts, as well as basic vitamins and minerals.