Turmeric is a popular Asian spice that can be added to a variety of foods, but does it make you poop?
According to MedicalNewsToday, turmeric can be an excellent remedy for both constipation and diarrhea due to the healing properties of its active ingredient curcumin. That said, turmeric is often taken to treat symptoms of irritable bowel syndrome (IBS) and has even been shown to prevent and cure bowel cancer with the right dosages.
Keep reading if you would like to know more about how much turmeric you should be consuming to reap the health benefits, as well as some possible side effects you can expect.
How Much Turmeric Should You Take Per Day?
According to Healthline, 500-2000 mg of turmeric is the optimal daily amount that you should be taking in order to reap the benefits, but you should not exceed this. That said, start with a 500 mg dosage and gradually increase this in order to avoid side effects. If you’re wondering what 500 mg of turmeric equates to, it’s approximately half a teaspoon.
Always watch your body’s reactions and monitor your dosage closely. When taken in the correct dosage, turmeric has a host of health benefits. That said, too much turmeric can have the exact opposite effect, which is why it is important that you are aware of your dosage.
How Should I Take Turmeric for Best Absorption?
Take it in Extract Form
While some people choose to simply add turmeric to their meals, you can also take it in the form of an extract which makes it far more potent. For example, turmeric in spice form only contains 3% curcumin, which is the active ingredient with all the benefits. Conversely, turmeric extract contains an impressive 95% curcumin, making it far more effective in smaller doses.
Mix with Healthy Fats
One effective way of enhancing the bioavailability of curcumin in turmeric is by preparing it with foods high in healthy fats. This is because curcumins are lipophilic, meaning that they attach more easily to fats than they do in the water. So, the best way to enjoy turmeric is with a smoothie, yogurt, or with certain cooking fats such as coconut or olive oil.
If you choose to take turmeric in supplement form, then always try and take it with a meal to enhance absorption, or check the label to check whether it has a bioavailability enhancer.
Black Pepper and Olive Oil
It’s always a good idea to take turmeric with black pepper and olive oil to increase absorption, as the body often struggles to absorb turmeric itself. You should also make sure that you follow the dosage instructions if you are taking turmeric extract, as too much can cause stomach upset. That said, 400-600 mg three times per day in capsule form is generally safe.
Heat it Up
Similar to many other powders, heating turmeric causes more of its healing properties to be released as its compounds become activated. This releases more anti-inflammatory compounds and antioxidants which can help the body to fight cancer cells and disease. Essentially, the heating of turmeric causes it to mix more efficiently in water, but you need to make sure that you don’t boil it for too long or you may destroy its properties instead!
As a rule, you should not boil turmeric for more than 15 minutes. So, you should add it to your hot foods near the end of the cooking process to avoid destroying its healing properties and increase the bioavailability of the curcumin.
Utilize the Entire Root
If you decide to take turmeric in its natural form, it’s a good idea to use the entire root of the turmeric. The root contains a host of healing properties and can work together with turmeric to enhance the absorption of curcumin and maximize its healing properties.
Does Turmeric Make You Lose Weight?
According to Healthline, the anti-inflammatory properties of turmeric can help to reduce markers of obesity and can even suppress the growth of fat tissue. In fact, one study of 44 people found that taking 800 mg of curcumin and 8 mg of piperine every day resulted in a reduction in body weight, BMI, hip, and waist circumference.
The piperine (black pepper) aids in the absorption of the curcumin, which is likely why this study yielded such positive results. In terms of positive results, turmeric also helps with weight loss by stabilizing insulin levels and blood sugar which helps control appetite and prevents the body from storing extra fat.
Additionally, the consumption of turmeric causes the body to produce more bile in the stomach, which can have a really positive effect on the metabolism and the burning of fat.
What are the Side Effects of Turmeric and Who Shouldn’t Take it?
According to MedicalNewsToday, turmeric is generally safe when taken in moderate doses, but negative side effects have also been reported when too much turmeric is consumed. Some side effects of turmeric consumption include the thinning of blood, upset stomach, and the stimulation of contractions, which is why pregnant women and people on blood thinners should avoid it.
Did you know that turmeric can induce labor? While there are still more studies to be done on this, we do know that turmeric is an excellent remedy for PMS symptoms for this very reason. That said, it may be a good idea for pregnant women to avoid consuming larger doses of curcumin and stick to no more than a sprinkle in their meals!
Since turmeric is an antioxidant and helps to clear out the body, it can also thin your blood. Essentially, this means that you’ll bleed more, but this isn’t necessarily something you need to be too concerned about. That said, you should avoid taking larger doses of turmeric if you are on blood thinners, as this could cause complications.
While turmeric is typically good for your bowels, consuming too much may have the opposite effect and will have you running to the bathroom very quickly! This is because turmeric causes the body to produce more stomach acid, which can cause digestive upset for some. However, an increase in stomach acid is generally a good thing for digestion, but it can be detrimental for some.
The curcumin found in turmeric can be extremely beneficial for bowel health and overall digestion provided that it is taken in the correct dose and with methods that promote its bioavailability. So, if you’re looking to clear out your bowels, lose some weight, and improve your overall health and immunity, then you should certainly be sprinkling some curcumin into your next meal!
Is it okay to take turmeric before bed?
Taking turmeric before bed is an excellent way to set yourself up for a good night’s rest, especially when you combine it with a cup of warm milk. Simply boil some milk, add half a teaspoon of turmeric, and some sugar to taste (if you desire). Sipping on this before bed can do wonders for your immunity, quality of sleep, and regulate your blood sugar levels. You can also add a sprinkle of black pepper to increase the absorption