Is It Safe to Take Turmeric Every Day?


Turmeric is an ancient spice that has been used for thousands of years in Indian cuisine and Ayurvedic medicine. Known for its vibrant golden-orange color, turmeric comes from the root of the Curcuma longa plant.

In recent years, turmeric has exploded in popularity in the health and wellness world. Many people have started taking turmeric supplements or drinking turmeric tea daily for potential health benefits.

Is It Safe to Take Turmeric Every Day?

But is it safe to consume turmeric every single day?

In this article, we’ll dive into the research on daily turmeric consumption, potential benefits, side effects to keep in mind, and safe dosages.

What Is Turmeric?

Turmeric is a flowering plant related to ginger. The most useful part of the plant is the root, which is ground into a bright yellow powder.

For centuries, turmeric has been a major component of both Indian and Chinese medicine. Curcumin, the main active compound in turmeric, gives the spice its vibrant color.

The curcumin content of turmeric is around 3% by weight. It provides potent antioxidant and anti-inflammatory effects.

In India, turmeric is used in curry powders and mustards. It adds flavor, color, and has been traditionally used for its medicinal properties.

These days, turmeric can be taken as a supplement, brewed into tea, made into lattes, and added to everything from smoothies to fresh juices.

Let's look closer at some of the key evidence on daily turmeric consumption.

Is There Such a Thing as Too Much Turmeric per Day?

While turmeric is very safe at lower doses, consuming very high amounts daily over long periods could potentially cause issues.

Some possible side effects of excessive turmeric intake include:

  • Risk of bleeding: Turmeric thins the blood. Those with bleeding disorders or on blood thinners should be cautious with daily intake and consult a doctor.
  • Digestive problems: Turmeric can worsen gastroesophageal reflux disease (GERD) and may cause nausea, diarrhea or stomach pain in some people, especially at high doses.
  • Iron deficiency: Turmeric is high in a form of iron that isn't absorbed well but can inhibit absorption of iron from other foods. Those with iron deficiency should take care with daily use.
  • Kidney stones: Oxalates in turmeric may increase kidney stone risk in susceptible people. But on the flip side, curcumin also helps prevent kidney stones by reducing crystallization.

So what is considered a safe daily dose of turmeric? Let's find out.

What Is a Safe Daily Dosage of Turmeric?

Consuming moderate amounts of turmeric spice in cooking is considered very safe.

But when it comes to concentrated curcumin in supplements, more caution is needed with dosage.

According to the University of Maryland Medical Center, the following daily dosages are typically recommended:

  • Cut root: 1.5 - 3 grams per day
  • Dried, powdered root: 1 - 3 grams per day
  • Standardized powder (curcumin): 400 - 600 mg, 3 times per day
  • Fluid extract (1:1): 30 - 90 drops per day

For most healthy adults, taking 400 to 600 mg of curcumin supplements three times daily is considered safe long term.

However, those with medical conditions or on medication should consult a doctor before taking turmeric or curcumin supplements daily.

Always buy supplements from reputable companies and read the ingredient label carefully. Some products contain much higher concentrations of curcuminoids and other enhancements for better absorption.

Pregnant or breastfeeding women are also advised to avoid turmeric supplements due to lack of safety research. But using turmeric spice in cooking in moderation is likely fine.

To reduce possible side effects, turmeric is best taken with food rather than alone on an empty stomach. Starting with lower doses and gradually increasing intake allows the body to adjust.

Do You Need Black Pepper with Turmeric?

Black pepper contains piperine, a compound known to boost curcumin absorption by up to 2,000%. So yes, combining turmeric with black pepper may greatly increase its bioavailability.

Always look for turmeric extract supplements combined with piperine or black pepper extract. This allows for smaller effective dosages with greater results.

Simply sprinkling some black pepper on your turmeric-spiced meals can provide similar absorption benefits.

Potential Drug Interactions with Turmeric

Turmeric can potentially interact with some prescription medications and over-the-counter drugs.

Some possible turmeric interactions include:

  • Anticoagulants: Turmeric may enhance the effects of anticoagulant and antiplatelet drugs such as aspirin, clopidogrel, diclofenac and warfarin. This may increase bleeding risk in some cases.
  • Diabetes medications: Turmeric may enhance the effects of diabetes drugs and lower blood sugar too much. If combining, monitor blood glucose closely.
  • Drugs metabolized by CYP enzymes: Turmeric may inhibit CYP enzymes in the liver which help metabolize many drugs. Best to consult a doctor when combining turmeric with any prescription medications.

If taking any medications, talk to your doctor before starting to take a turmeric supplement daily. While using turmeric spice in cooking is likely safe, consult your doctor to be sure.

Is Daily Turmeric Use Safe?

Used in moderation, turmeric is very safe for most people. The risks associated mostly come with taking very high doses of turmeric or curcumin for long periods, or combining with medications.

Spicing up your meals with turmeric or sipping some turmeric tea daily appears to be safe for healthy individuals. The benefits likely outweigh any potential risks when used in culinary doses.

For therapeutic benefits, most experts recommend 400 to 600 mg of curcumin extract up to three times daily. Look for a supplement containing piperine or black pepper extract as well.

While current research is still early, daily turmeric intake certainly appears to have more health benefits than side effects for most people. Including this ancient golden spice as part of an overall healthy lifestyle can be beneficial.

As with any supplement, start low and slow, watch for any potential side effects, and consult your doctor if you have any medical conditions or take medications. But seasoning your food with this anti-inflammatory powerhouse is a safe way for most people to boost overall health.

Frequently Asked Questions about Taking Turmeric Daily

What is turmeric?

Turmeric is a yellow-orange spice that comes from the root of the Curcuma longa plant. It is commonly used in South Asian and Middle Eastern cooking. The active compound in turmeric is curcumin, which gives the spice its vibrant color and provides most of its health benefits.

Why do people take turmeric supplements?

Turmeric supplements containing curcumin are popular because curcumin is not absorbed that well from just eating turmeric in food. Curcumin supplements may provide anti-inflammatory and antioxidant benefits.

How much turmeric can you safely take per day?

Consuming turmeric spice in food is considered very safe. For turmeric/curcumin supplements, most experts recommend 400-600 mg of curcumin up to 3 times per day for most healthy adults. Turmeric is best absorbed when combined with black pepper or piperine.

When is it not safe to take turmeric every day?

High doses of turmeric may not be safe for those with bleeding disorders, iron deficiency, diabetes, or using blood thinners or certain other medications. Pregnant women should avoid turmeric supplements but using turmeric spice in cooking is likely fine.

What are the side effects of too much turmeric?

Consuming very large amounts of turmeric or curcumin supplements long-term may potentially cause nausea, diarrhea, increased bleeding, reduced iron absorption, or interactions with some prescription medications. But occasional culinary use is unlikely to cause any problems.

Should you take turmeric with food or on an empty stomach?

It is best to take turmeric or curcumin capsules with food, rather than on an empty stomach, as the food helps absorb it and prevent possible digestive side effects.

How long does it take for turmeric benefits to kick in?

When taking curcumin supplements, it may take several weeks of daily usage to notice anti-inflammatory benefits. The effects can be subtle, so pay attention to any changes in pain, stiffness, digestion, energy levels, or mental focus.

Is it safe to take turmeric every day long term?

Yes, including turmeric as part of your daily diet regularly is generally considered safe when taken at recommended dosages. Some people take turmeric supplements daily for years with no issues. As with any supplement, it’s a good idea to take breaks occasionally.

Can turmeric interact with any medications?

Yes, turmeric can potentially interact with blood thinners, diabetes drugs, antidepressants, cholesterol medications, and others. Check with your doctor before taking turmeric alongside any prescription medications.

Does turmeric have anti-aging benefits for skin?

The curcumin in turmeric is a powerful antioxidant that can help protect skin cells against oxidative damage from the sun, pollution, and normal aging. Early research shows it may reduce wrinkles, improve skin elasticity, and protect against UV damage when applied topically.

What’s the best way to take turmeric daily?

Consuming turmeric in cooking is a safe way to get benefits for most people. For therapeutic dosages, supplements are best. Look for curcumin capsules combined with piperine or black pepper extract to increase absorption. Turmeric tea and golden milk are also tasty options.

Is it safe to give turmeric to dogs?

Yes, turmeric is generally safe for dogs when given at appropriate dosages. It may help with inflammatory conditions, arthritis, and cognitive dysfunction. Always consult your vet before giving turmeric supplements to your dog.

Can turmeric stain your skin?

Yes, turmeric can temporarily stain skin yellow or orange when handled. The stains are harmless but can be annoying. Washing with soap and water should remove turmeric stains from skin eventually. Avoid getting turmeric powder or supplements on light-colored clothing.

Does turmeric expire and lose potency?

Like other spices and supplements, turmeric does gradually lose its potency over time. Proper storage helps preserve its shelf life. Turmeric powder is typically good for 3-4 years when stored in a cool, dark place. Check expiration dates on supplements.


Turmeric, a bright yellow spice used in Indian cooking, has exploded in popularity for its antioxidant and anti-inflammatory properties. The active compound curcumin gives turmeric its vivid color and medicinal effects. While consuming limited amounts of turmeric in cooking is very safe, larger supplement dosages long-term may potentially cause side effects in some people, especially those with medical conditions or taking certain medications. Studies find 400-600 mg curcumin capsules taken up to 3 times daily with food is optimal for most healthy adults. However, it’s best to start with low dosages and gradually increase intake while monitoring for side effects. Combining turmeric with black pepper enhances absorption. Overall, incorporating turmeric into a healthy diet regularly appears to have more benefits than risks when consumed in moderation by most individuals. Turmeric’s anti-inflammatory power makes it a potential superfood.

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