It's Crucial To Be Informed Before Using Turmeric Again

Research abstracts from the National Library of Medicine's bibliographic database indicate more than 600 potential health benefits of turmeric and its primary polyphenol, curcumin. Incorporating turmeric into your diet is a definite method to enhance your overall health; however, it's important to understand a few aspects, including how to improve the bioavailability of turmeric.

Turmeric’s Key Nutrient Isn’t Easy To Absorb

As previously noted, curcumin is the active ingredient desired from consuming turmeric. However, the major issue with turmeric is the poor absorption of curcumin.

Numerous animal and clinical studies have shown that curcumin levels in blood plasma, urine, and peripheral tissues are exceedingly low, if detectable, regardless of the dose. Such a low absorption rate will not provide the health benefits associated with this medicinal food.

Enhancing Turmeric Bioavailability

Thankfully, there are three straightforward kitchen methods to enhance the bioavailability of turmeric.

1. Always Combine with Black Pepper

Black Pepper not only serves as a powerful medicine but also as an effective Turmeric enhancer.

“When individuals consume a quantity of turmeric curcumin, a slight increase in blood levels is observed within an hour. A significant rise isn't seen because the liver works to eliminate it. However, if this process is inhibited by consuming just a quarter teaspoon of black pepper, curcumin levels soar. The bioavailability of the same amount of curcumin consumed increases by 2000%. Even a tiny pinch of pepper—1/20th of a teaspoon—can substantially elevate levels. And what's another common ingredient in curry powder besides turmeric? Black pepper.”

A study titled 'Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers' showed that when piperine was administered alongside curcumin to human subjects, the bioavailability of curcumin was enhanced by 2000%.

2. Incorporate a Healthy Fat with Turmeric

Turmeric must be consumed with a fat for your body to fully absorb it and reap its incredible health benefits. When paired with healthy fats like coconut, ghee, or olive oil, curcumin can be absorbed directly into the bloodstream via the lymphatic system, partially bypassing the liver. This is crucial as it means less curcumin is exposed to metabolic enzymes, allowing it to remain in free form and stay in the body longer.

3. Heat Increases Turmeric Bioavailability

"The key component in turmeric is curcumin, which is powerful but not readily absorbed by the body without help. This is when a sauté pan and some warm oil can be useful," Dr. Sukumar says.

"In every sauté, I use turmeric, about a quarter to a half teaspoon. You don't need to be frugal with it – you can use it generously."

"The most effective way to consume it, in my opinion, is to incorporate it extensively into your cooking. If you're sautéing anything, just toss some in. Once you heat oil and mix in turmeric, it becomes fully bioavailable."

Bottom Line

To enhance the benefits of the turmeric you consume, always ensure to:

1. Heat the turmeric to activate it.

2. Increase turmeric's absorption by 2,000% by mixing it with freshly ground black pepper.

3. Combine turmeric with a healthy fat to facilitate its bypass of the liver.

Dosage recommendations from the University of Maryland Medical Center are as follows:

- Cut root: 1.5 – 3 grams daily

- Dried, powdered root: 1 – 3 grams daily