Turmeric is one of the most effective herbal supplements there is, containing curcumin, added to food to boost its flavor and appeal. It is known for its anti-inflammatory properties, which reduces the risk of arthritis, heart disease and depression. It also increases antioxidant powers and improves brain function. The popularity of this spice has spiked in the U.S recently, and there are so many things a lot of people don’t know about it. Before you get your first bottle of turmeric supplement, here are some things you should know about it.
1. Proper dosage isn’t clear
Turmeric has numerous benefits and has been talked about tremendously, but the dosage isn’t clear enough. Everyone is encouraged to take turmeric to spice up their diets and different people end up on different doses. Some take 200 mg per day and some others take about 5,000 mg taken via multiple doses throughout the day. You can start slow, by taking about 500 mg daily, then keep increasing it every day according to your body’s requirements.
2. Take it with food
Only a few studies talk about the need to take turmeric with food. When you take in curcumin on its own, the body finds it hard to absorb, hence, you won’t be getting the benefits you hoped for. Take the supplement with healthy fatty foods like nuts, yogurt and olive oil. You can also add the powdered turmeric to your meals or with black pepper. This will not only help in the absorption but also help to create a balance in your system.
3. The benefits are a little uncertain
There is a lot of information nowadays about turmeric, including its many benefits and how it is a wonder spice. Several studies have shown that it reduces the risk of Alzheimer’s, improves symptoms of arthritis, provides inflammatory and anti-oxidant properties and so on. However, most of these studies were based on animal experiences or were done in the lab and not on people. So you can’t be so sure that turmeric will give you the exact result as proposed. Try not to place all your bets on turmeric and expect it to provide all the benefits as hoped for, because it might not live up to your expectations.
4. There are side effects
Turmeric supplements have been linked with an increased risk for kidney stones, and it can also run the risk of contamination or inaccurate labeling. A study recently found that more than 20% of turmeric supplements fell short of their listed amounts of curcumin—and that one was even contaminated with lead.
If you plan to take any turmeric supplement, these are the things that you should know beforehand. To be on the safe side, it’s best that you see your nutritionist for proper directions on how to use it and what to expect.