Answers to Frequently Asked Questions About Turmeric/Curcumin Supplements
Turmeric, a member of the ginger family, is probably more familiar to us as an ingredient in curry seasoning, but it also has a long history of use in alternative medicine. Currently, science is discovering its potential role in therapies ranging from treatment of disease to healthy aging.
Now, turmeric’s promise for supporting natural weight loss is making the news.
Researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University (USDA HNRCA) have found evidence that curcumin, believed to be the primary bioactive component of turmeric, can slow the growth of fat. Mice fed a high fat diet, supplemented with curcumin, had less blood vessel growth in fat tissue, and lower levels of blood glucose, triglycerides, fatty acids, cholesterol, and liver fat levels. Overall, they had less weight gain and total body fat than those on high fat diets without curcumin. Because of these results, their next step is investigating how curcumin may be effective for humans.
Turmeric has been prescribed to aid weight loss by practitioners of alternative medicine for decades, and there are some things you should know if you are considering turmeric as a diet supplement:
*As always, consult with your physician before taking any supplement.
What is the Minimum Dosage of Turmeric/Curcumin needed to see results?
The minimum effective dose for turmeric has not been formally established, but tests have shown that the minimum dosage needed to detect curcumin in the blood at all is 3.6g/day. Make sure your supplement will adequately provide at least this amount.
What is the Maximum Safe Dosage of Turmeric/Curcumin?
This too is not yet officially established. This is because of its status as an herbal supplement, hence it isn’t formally regulated by the FDA. One recent study tested 24 subjects at escalating dosages of curcumin, up to 12,000 mg (12g) and found no adverse effects due to the higher dosages. In general, it is not recommended to take more than 10g of curcumin per day.
How Can the Effects of Turmeric/Curcumin Be Enhanced?
A substance called piperine, enhances the body’s uptake of curcumin by protecting it from being immediately broken down after ingestion. Piperine is found in the plants of the Piperaceae family, which includes black peppercorn and long peppers (like Cayenne), and it is a chemical that helps give them their “heat”. Many turmeric/curcumin supplements include piperine, but always be sure to check. A dose of 20 mg of piperine has been shown to increase curcumin’s bioavailability by 2000%.
What Are the Side Effects of Turmeric/Curcumin?
Potential Side Effects Include, But Are Not Limited To:
Allergies, Digestive Upset, Contact Dermatitis and other skin problems such as rashes or swelling. Chronic use of Curcumin may have the potential for liver toxicity, particularly in those who suffer liver disease or drink a lot of alcohol. Therefore it is essential to consult with a physician.
Can Turmeric/Curcumin Interfere With Certain Medications?
YES, Turmeric and Curcumin may interact with certain medications, specifically:
Blood thinners/Anticoagulant Therapy (coumadin, warfarin, heparin)
NSAIDs (a class of anti-inflammatory medications which includes aspirin, ibuprofen, among others)
Reserpine (an anti-hypertensive medication)
*AS ALWAYS, before taking any supplement, check with your physician and pharmacist to be sure your meds will work safely together.
**If you are taking a turmeric/curcumin supplement click here for information about a recent recall issued by the UK Food Standards Agency.
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