Turmeric has been valued for its versatile properties for centuries – especially curcumin, its most important ingredient, is the focus of current research. For general health, daily doses of between 500 and 2000 mg are considered recommended. However, depending on the application, other amounts may also be appropriate.

Table of contents

1. Turmeric and curcumin at a glance

Turmeric (Curcuma longa), also known as turmeric root, is a bright yellow spice that has been used in Asian cuisine and medicine for centuries. In traditional Ayurvedic and Chinese medicine, it has been used to support digestion, reduce inflammation, and heal wounds. Turmeric's primary bioactive ingredient is curcumin, a polyphenol that is being extensively researched, particularly for its potential effects on chronic diseases.

What is curcumin?

Curcumin is the most important phytochemical in turmeric and gives the root its characteristic color. It accounts for approximately 2–5% of ordinary turmeric powder, while extracts can contain up to 95% curcumin (Nelson et al. 2017).

Curcumin has the following proven properties:

• Antioxidant: It scavenges free radicals and prevents oxidative cell damage (Hewlings & Kalman 2017).
• Anti-inflammatory: It inhibits pro-inflammatory signaling pathways such as NF-κB and COX-2 (Jurenka 2009; Gupta et al. 2013).
• Cardioprotective: Studies indicate improved endothelial function and reduced arterial inflammation (Santos-Parker et al. 2017).
• Neuroprotective: Initial evidence shows that curcumin may support cognitive performance (Ng et al. 2006).

2. Health-promoting effects of curcumin

Anti-inflammatory

Curcumin inhibits the expression of numerous pro-inflammatory cytokines and enzymes (e.g., TNF-α, IL-6, COX-2). This effect is relevant for diseases such as:

• Rheumatoid arthritis
• Inflammatory bowel diseases (ulcerative colitis, Crohn's disease)
• asthma
• Neurodegeneration (e.g. Alzheimer's disease)

Antioxidant cell protection

Free radicals promote aging and chronic diseases. Curcumin acts similarly to vitamins C or E and supports the body's own enzyme defenses (Hewlings & Kalman 2017).

cardiovascular system

According to studies, curcumin improves:

• Endothelial function, i.e. the regulation of vascular width (Santos-Parker et al. 2017).
• Lipid metabolism (LDL, triglycerides) (Panahi et al. 2016).
• Platelet aggregation, which affects blood coagulation (Srivastava et al. 1995).

Cognitive performance

In an observational study in older adults, higher curcumin intake was associated with better attention, language, and memory performance (Ng et al. 2006).

3. Dosage of turmeric and curcumin

Safe daily amounts according to WHO and EFSA

The World Health Organization (WHO) considers a daily intake of up to 1.4 mg of curcumin per pound of body weight—about 3 mg per kilogram of body weight —to be safe (WHO 2003). Since turmeric powder contains only about 3% curcumin on average, the commonly recommended 500–2,000 mg of turmeric powder per day corresponds to only 15–60 mg of curcumin. For a person weighing 50 kg, the amount of curcumin considered safe is therefore up to 150 mg per day.

The European Food Safety Authority (EFSA) also confirms this value: It also sets the acceptable daily limit (ADI) for curcumin at 3 mg per kilogram of body weight (EFSA 2010). This serves as the basis for the safe use of curcumin, including in food supplements.

Bioavailability

A key problem with curcumin is its poor bioavailability. Studies show:

• Piperine, a component of black pepper, can increase curcumin absorption by up to 2,000% (Shoba et al. 1998).
• Fat solubility: Curcumin should be taken with fatty foods (e.g., avocado, oil) to improve absorption.
• Nano-formulations (e.g. liposomal curcumin) also improve availability.

Scientific studies

Standardized turmeric extracts with defined curcumin concentrations are used for scientific studies on therapeutic applications. However, many studies are based on animal experiments with rats or mice, the results of which are not readily transferable to humans. A few clinical studies with turmeric extracts in humans exist.

Below are three examples of targeted dosages for therapeutic applications:

• Osteoarthritis: 500–1500 mg/day curcumin for 12 weeks (Kuptniratsaikul et al. 2009)
• Pruritus (itching): 500 mg turmeric 3 times daily for 8 weeks (Agarwal et al. 2015)
• Ulcerative colitis: 100–10,000 mg/day curcumin, variable (Holt et al. 2005)

4. Safety and side effects

General tolerability

Curcumin is considered safe in moderate amounts. Studies have shown that doses of up to 12,000 mg/day were well tolerated for short periods (Lao et al. 2006).

Possible side effects

At higher doses or in sensitive individuals, the following may occur:

• Gastrointestinal complaints (Hsu et al. 2002)
• Allergies, skin rashes
• Headache or dizziness

Isolated cases of liver toxicity with combination products containing turmeric have been documented, but it is unclear whether curcumin alone was responsible (Luber et al. 2019).

A case report describes cardiac arrhythmia with 1,500–2,250 mg curcumin twice daily (Park et al. 2011).

Contraindications and precautions

Who should avoid turmeric?

• Pregnancy/Breast-feeding: Insufficient safety data (Hewlings & Kalman 2017)
• Gallstones/Biliary Diseases: May promote bile contractions (Chainani-Wu 2003)
• Kidney stones: Contains oxalates, increases the risk of calcium oxalate stones (Chin & Hsu 2016)
• Blood clotting disorder: Curcumin has a blood-thinning effect (Srivastava et al. 1995)
• Diabetes: May have a blood sugar-lowering effect (Panahi et al. 2016)
• Iron deficiency: May inhibit iron absorption (Chin & Hsu 2016)

Drug interactions

Curcumin may affect the effects or side effects of the following medications:

• Blood thinners (e.g. warfarin, ASA)
• Antidiabetic drugs (e.g. metformin)
• Acid reducers (proton pump inhibitors)

Therefore, it is recommended to consult your doctor before taking curcumin supplements if you are currently taking medication.

5. Turmeric in your daily diet

Fresh turmeric

Fresh turmeric root is aromatic, slightly bitter, and tastes like a blend of ginger and orange. It can be thinly sliced ​​and added to teas or smoothies, or finely grated and used in soups and rice dishes. Fresh turmeric, like the powder, contains only small amounts of curcumin but also offers other bioactive ingredients such as essential oils.

Turmeric powder

As a kitchen spice, turmeric can easily be integrated into everyday life:

• Curries, soups, rice dishes
• Smoothies, juices
• Golden milk: A mixture of turmeric, milk, pepper, ginger, and cinnamon – a traditional Ayurvedic preparation
• One teaspoon of turmeric (approx. 2.5 g) contains around 75 mg of curcumin – too little for therapeutic effects, but sufficient for general health promotion.

Turmeric supplements

For targeted applications, such as chronic inflammation or joint pain, a concentrated turmeric supplement is recommended. Two proven forms are available:

• Turmeric powder (also available as turmeric capsules ): Delivers the full spectrum of active ingredients from the root—including essential oils, resins, and natural curcuminoids. Ideal for daily balancing.
• Curcumin capsules: High-dose extracts with at least 95% curcumin enable precise, targeted dosing – especially when there is increased need.

What you should pay attention to:

• Addition of piperine: The active ingredient from black pepper increases the bioavailability of curcumin many times over.
• Liposomal preparations: Modern formulations in which curcumin is embedded in tiny fat droplets (liposomes) improve absorption in the body and are particularly well tolerated.
• Tested quality: Pay attention to independent laboratory analyses, certified production and the absence of heavy metals or unwanted additives.

6. Conclusion

According to current scientific knowledge, curcumin offers numerous health benefits – particularly in chronic inflammatory processes. Studies show good efficacy at doses of 500 mg/day and above, preferably in the form of extracts. At the same time, good bioavailability is crucial, which can be greatly increased by piperine and by taking it with fat.

While ingestion through food is considered safe, individual risks should be considered when taking high-dose preparations and medical advice should be sought if necessary. Long-term studies on the safety of very high doses are still pending.

References

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