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Turmeric and Curcumin: overview, benefits, dosage & side-effects

Updated: May 5, 2021

My grandmother always used to say, don't forget Turmeric in any curry recipe, and now I know why?

What is Turmeric?

Turmeric is one of the spices extracted from the root of the plant Curcuma longa cultivated in some parts of Southeast Asia and India.

It has been used for a long time as both a cooking ingredient and a medicinal herb.

Curcumin an active component of Turmeric that has many scientifically-proven health benefits. It is a natural antioxidant and has a powerful anti-inflammatory.

Curcumin is around 3% of Turmeric by weight; hence it's difficult to reach these levels using the turmeric spice in food.

Turmeric with black pepper

Scientific studies also discovered that compounds of black paper piperine help your body absorb Curcumin, hence Turmeric with black paper enhances its benefits.

Benefits of Turmeric

Traditionally, Turmeric was used in Ayurveda and other traditional Indian medical systems. It's a holistic approach to medicine that originated in India, and it has long praised the health and wellbeing benefits of Turmeric.

Natural anti-inflammatory

Curcumin with potent anti-inflammatory and antioxidant properties. Research shows positive effects of Curcumin on people suffering from different conditions such as heart disease, Alzheimer's and cancer, bowel disease, and reduces joint pain, amongst others.

Powerful antioxidant

Curcumin may improve your antioxidant status [1]. The main benefits of antioxidant are that they will protect your body from free radicals.

Lower Your Risk of Heart Disease

Heart Diseases are incredibly complicated, and studies have proven that many reasons can contribute towards it.

When it comes o heart disease, several studies suggest that Curcumin leads to improvements in endothelial function, which is nothing but the lining of your blood vessels.

Anti-cancer effects

Multiple studies have shown that Curcumin can reduce the spread of cancer and as it contributes to the death of cancerous cells [2]

Reduces digestion problems

Curcumin can help to support gut health, including abdominal pain, relieving excess gas, and bloating.

To get the best benefits of Turmeric, Turmeric can consume it with black pepper.

Dosage of Turmeric

As per studies, there is no reference nutrient intake for turmeric tablets, but what we can advise is not to exceed the dosage stated on any label.

Advice from WHO is to take up to 3mg per kg of bodyweight of curcuminoids, including Curcumin.


Side-effects are rare but consume in more than advised quantity below are the advantages.


Upset stomach

The above details are information only and should not replace medical care.

Please consult with your GP before trying any remedies.

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