October 6, 2021

How Much Turmeric Is Too Much Turmeric? We Investigate

You may have heard of turmeric, which is a spice that can be used in cooking or as a medicine. You may have even tried it for your own anti-inflammatory properties to help with pain, IBS and other inflammation conditions. Although the spice may help to calm inflammation, is it possible to have too many good things?

You may be new to turmeric supplements or you want to find out how much you should be taking.


  • Vishal Patel, a NASM-certified nutritionist and director of product innovation at Nuun, is Vishal Patel.
  • Ilene S.Ruhoy, MD and PhD is a board-certified neurologist and member of GEM’s Scientific Advisory Board. She also founded and serves as medical director at the Center for Healing Neurology in Seattle.

What Is Turmeric?

Turmeric, a spice made from Curcuma longa’s root and a member of the ginger family, is one example. It has been used in cooking and medicinal purposes for thousands upon thousands of years. It is made up of part of a compound called curcumin. This antioxidant provides most of the healing properties of turmeric, according to Ilene S. Ruhoy

What are these effects? Patel says that curcumin is a powerful anti-inflammatory agent. Although some inflammation is healthy for the body, chronic inflammation can lead to disease. Ruhoy says Curcumin combats inflammation by blocking a molecule which encourages it. It can also be as effective at anti-inflammatory medications like ibuprofen, and can help alleviate symptoms of inflammatory conditions such as arthritis and IBS. She also mentions that Curcumin is a powerful antioxidant and can neutralize free radicals in your body, which can lead to the development of certain diseases. Translation: Turmeric may help prevent conditions such as heart disease, cancer, or Alzheimer’s.

Ruhoy says that the anti-inflammatory and antioxidant qualities of turmeric are great for skin. It can be useful in treating skin conditions like acne and wounds. Research shows that curcumin may increase the levels of brain-derived neurotrophic factors 3 hormone. This hormone has a relation with depression and Alzheimer’s. Turmeric may therefore help maintain a strong brain function.

Even though turmeric is not recommended for use in cooking, consuming a supplement with high levels of curcumin may help you reap the benefits. You can take it in powder, liquid, or pill form. It is an easy and natural way to improve your body’s function.

Is Turmeric Safe?

The short answer is: Yes, says Ruhoy. Ruhoy says that regular consumption of turmeric is safe at doses of around 500mg. You may experience mild side effects if you take the supplement at high doses (e.g. 1,000 mg or more), but some people can tolerate higher doses of the supplement without experiencing side effects.

Ruhoy warns that it is important to choose the right supplement for you. It can be difficult for your body to absorb curcumin naturally. However, supplements that contain piperine, a component of black pepper, can help.

How Much Turmeric Is Too Much?

Turmeric is safe to eat. Ruhoy recommends 500mg per dose, one or two times daily. Patel suggests the reduction of the amount during stomach upset or itchy skin.

Ruhoy warns that if you have bleeding conditions, you should not take turmeric. It can cause blood loss, as has been proven.5 Talk to your doctor before you take any Turmeric supplements.

The Takeaway

You can trust that turmeric is safe if there’s interest in using it for medicinal or cooking purposes. It may be beneficial to take it in small doses (500 mg) to reduce inflammation, pain, and prevent future disease. What’s the bottom line? The bottom line? There are many benefits to turmeric, but you should listen to your body and determine if you are overdoing it.