Turmeric is one of the healthiest spices on the planet, that’s a fact. The active ingredient in turmeric is curcumin – a substance which is responsible for the deep yellow color of turmeric, and the reason why turmeric has a wide array of medicinal properties.

But, there are a few things you should know about turmeric in order to gain most of its benefits.

turmeric best way to take

Curcumin Is Not Easily Absorbed In The Body

According to animal and clinical studies, curcumin absorption in the body is very low, which means that our body cannot fully take advantage of its health benefits. The studies have shown that concentrations of curcumin in urine, blood plasma, and peripheral tissues are very low, regardless of the dosage. This means that your body doesn’t get full benefits from this healthy spice.

How To Increase Turmeric’s Bioavailability

Fortunately, there are simple tricks that are effective in gaining the full benefits of curcumin.

1. Always Mix Curcumin With Black Pepper.

What many people don’t know is that besides providing a number of health benefits on its own, black pepper is also a potent turmeric adjuvant.

As stated in NutritionFacts,

“If people are given a bunch of turmeric curcumin, within an hour there’s a little bump in the level in their blood stream. We don’t see a large increase because our liver is actively trying to get rid of it. But what if the process is suppressed by taking just a quarter teaspoon’s worth of black pepper? Then you see curcumin levels skyrocket. The same amount of curcumin consumed, but the bioavailability shoots up 2000%. Even just a little pinch of pepper—1/20th of a teaspoon—can significantly boost levels. And guess what a common ingredient in curry powder is besides turmeric? Black pepper.”

According to a study called Influence of Piperine on the Pharmacokinetics of Curcumin in Animal and Human Volunteers, pepper and curcumin together help in increasing the bioavailability of curcumin by more than 2000%

2. Mix Turmeric With Healthy Fats

According to studies, if you mix turmeric with healthy fats such as: olive oil, coconut oil, ghee, etc. then, turmeric is fully absorbed in the body and goes directly into the blood through the lymphatic system.

3. Heating Turmeric Increases Its Bioavailability

“The better way to take it, I feel, is to use it in your cooking very extensively. If you have any sauté, just sprinkle it in. The moment you heat oil and add turmeric to it, it now becomes completely bioavailable to you.”

To Conclude: it’s highly recommended to follow these 3 advices in order to increase the effectiveness of turmeric.

  • Heat up turmeric so you can fully activate it.
  • Mix turmeric with black pepper to increase its absorption by 2,000%
  • Combine turmeric with some healthy fats

According to the University of Maryland Medical Center, the recommended daily dosage of turmeric is:

  • Cut root 1.5-3g
  • Dried powdered root 1-3g

Resources:

NutritionFacts.org

ncbi.nlm.nih.gov

umm.edu

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Turmeric is one of the healthiest spices on the planet, that's a fact. The active ingredient in turmeric is curcumin - a substance which is responsible for the deep yellow color of turmeric, and the reason why turmeric has a wide array of medicinal properties. But, there are a few...