Why Take Turmeric Tablets as a Daily Supplement?
Turmeric, a bright yellow spice commonly used in Indian cuisine, has gained popularity as a daily supplement due to its potent anti-inflammatory and antioxidant properties. The active compound in turmeric, curcumin, has been studied for its potential to help reduce chronic inflammation, support joint health, improve digestion, boost the immune system, and enhance overall well-being.
However, curcumin is not so easy to take with your food on a daily basis. It’s also not easily absorbed into the body if you take it alone. This is why turmeric tablets, formulated to enhance absorption, are a more convenient way to get a consistent, effective dose of curcumin daily.
Turmeric supplements are particularly beneficial for people dealing with conditions associated with chronic inflammation, such as arthritis, or people looking to support heart health, cognitive function, and immune resilience. Taking turmeric tablets can help reduce joint pain and stiffness, improve mobility, and promote a healthy inflammatory response throughout the body.
Who Are Lower Dose and Higher Dose Turmeric Tablets Recommended For?
When considering turmeric supplements, here’s how to pick the right dose for you.
Lower Dose (1300 to 1500 mg per day)
Recommended if you need mild joint support, a gentle immune system boost or preventative measures against inflammation.
Suitable For: People looking for moderate health support, those sensitive to supplements, or anyone with mild joint discomfort or occasional digestive issues. This dose is also appropriate for those looking to support a healthy inflammatory response. Dysregulated inflammatory responses are common in people who struggle to lose belly fat or suffer from insulin resistance, type 2 diabetes or metabolic syndrome, and play a role in perpetuating these problems.
Likely Effect: A daily dose of 1300 to 1500 mg is usually sufficient for those without severe inflammation or chronic conditions. It helps maintain overall health, provides mild to moderate anti-inflammatory effects, and supports digestion and immune function. This dosage is also ideal for beginners who want to see how their body responds to turmeric before considering a higher dose.
Higher Dose (1800 to 2200 mg per day)
Recommended for people with moderate to severe inflammation, joint pain, or chronic conditions like arthritis.
Suitable For: People with chronic inflammatory conditions, moderate to severe joint pain, or people recovering from surgery or injury who need additional anti-inflammatory support. It’s also suitable if you have tried the lower dose already and didn’t find it was effective enough.
Likely Effect: A daily dose of 1800 to 2200 mg offers a more noticeable anti-inflammatory effect, which can help reduce pain and swelling in joints, improve mobility, and help to manage symptoms of arthritis or other inflammatory conditions. This higher dose may also support cardiovascular health by reducing inflammation that can lead to heart disease.
How Long Before You Feel the Benefits?
The time it takes to feel the benefits of turmeric tablets can vary from person to person, and depend on the amount you take and the symptoms you are treating. For mild joint discomfort or stiffness, some people may notice improvements within 4 to 8 weeks of consistent use. For more chronic conditions, like arthritis, it may take up to 3 months to experience noticeable relief from pain and inflammation.
It is essential to take turmeric tablets consistently and as directed to achieve the best results. Because turmeric works gradually by modulating inflammatory pathways and improving overall cellular health, patience and regular use are key to gaining its full benefits.
Do Turmeric Tablets Have Side Effects?
Turmeric is well-tolerated by most people when taken in recommended doses. However, occasional side effects can include:
- Digestive Issues: Nausea, stomach upset, or diarrhoea. This normally happens if you already had a stomach problem like GERD, hiatus hernia or gastritis, and typically happens you take your turmeric tablets on an empty stomach or at the higher dose.
- Increased Risk of Bleeding: Turmeric can thin the blood, so people taking blood-thinning medications (like warfarin or aspirin) should consult their doctor before starting turmeric supplements.
- Gallbladder Problems: Turmeric may occasionally make gallbladder issues flare up, particularly if you have gallstones or bile duct obstruction.
- Allergic Reactions: This is rare, luckily. Symptoms may include skin rash, itching, or shortness of breath.
If you suspect you are having any side effects as a result of taking turmeric, see your doctor without delay.
The Benefits of Adding Ginger and Black Pepper to Turmeric Tablets
By adding black pepper and ginger to turmeric tablets, you maximise the absorption and efficacy of the supplement, making it a more powerful tool for managing inflammation, joint health and aches.
Improved Absorption
Black Pepper contains piperine, a natural compound that significantly enhances the absorption of curcumin, the active ingredient in turmeric. Without piperine, curcumin is poorly absorbed by the body. Piperine can increase curcumin absorption by up to 2000%, making the supplement more effective at lower doses. This uplift to absorption beats more expensive alternative forms including liposomal turmeric and concentrated turmeric extracts.
Ginger also enhances absorption and has complementary anti-inflammatory properties, improving the overall efficacy of the turmeric supplement.
Enhanced Anti-Inflammatory and Antioxidant Effects
Both ginger and turmeric have proven anti-inflammatory and antioxidant properties. Ginger contains gingerols, which work alongside curcumin to reduce inflammation, especially in conditions like arthritis or digestive disorders. The combination helps reduce joint pain, swelling, and stiffness more effectively than turmeric alone.
Digestive Health Support
Most people have heard that ginger can soothe the digestive system, reduce nausea, and improve digestion. When paired with turmeric, which can sometimes cause stomach discomfort in people with IBS or gastritis, ginger helps mitigate these side effects and promotes better digestive health.
Immune System Boost
The combination of these three ingredients—turmeric, black pepper, and ginger—provides a gentle boost to the immune system, helping the body fight off infections and maintain overall health.
Conclusion
There is no standard dose of turmeric to take daily, and the right amount depends on your overall health and medical condition. You should discuss the use of turmeric with a doctor to determine the appropriate dose for you.
