For ulcerative colitis: 100–10,000 mg of turmeric extract daily.For itchy skin: 500 mg of turmeric three times daily for 2 months.For osteoarthritis: 500–1,500 mg of turmeric daily for 3 months.While there is no official consensus on effective turmeric or curcumin doses, the following have been used in research with promising results ( 9, 10, 17): One observational study in older adults found that curcumin consumption was associated with improvements in the maintenance of attention, short-term working memory, language, and executive function over time ( 16). Nonetheless, turmeric may still have benefits when used as a spice. Studies typically use doses of 500–2,000 mg of turmeric per day, often in the form of an extract with a curcumin concentration that is much higher than the amounts naturally occurring in foods.įor instance, the average Indian diet provides around 2,000–2,500 mg of turmeric per day, which only translates to around 60–100 mg of curcumin ( 14).įor reference, turmeric spices contain around 3% curcumin, compared to 95% curcumin in extracts ( 15). Many suggested benefits of turmeric are supported by evidence from randomized controlled trials, the gold standard of research. Turmeric contains curcumin, a potent chemical with antioxidant and anti-inflammatory properties. Though less conclusive, other RCTs indicate turmeric may play a beneficial role in heart disease, diabetes prevention, and irritable bowel syndrome ( 11, 12, 13). One review of 50 studies also found that turmeric could ease symptoms for people with chronic kidney disease who are experiencing itchy skin, a common symptom of kidney problems ( 10). In another recent meta-analysis, researchers found that individuals with ulcerative colitis (UC) who took curcumin and mesalamine, a drug used to treat UC, were three times more likely to achieve remission than those who took mesalamine alone ( 9). Several studies have also investigated the effects of turmeric and curcumin on certain inflammatory conditions.įor instance, several older studies found that people with osteoarthritis who took curcumin supplements had reduced symptoms and were able to decrease their use of pain-relieving medications ( 6, 7, 8). Interestingly, one review of 32 studies found that curcumin supplementation could help reduce several markers of inflammation, including C-reactive protein, interleukin-6, and tumor necrosis factor alpha ( 5). Many studies indicate that chronic, low grade inflammation may be a key factor in developing conditions like heart disease, diabetes, Alzheimer’s disease, and cancer ( 4). Curcumin, a potent plant chemical in turmeric, is believed to have powerful anti-inflammatory effects ( 3).
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