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Curcumin Content: The key to turmeric’s anti-inflammatory benefits lies in curcumin. However, curcumin makes up only about 3% of turmeric by weight, so it’s important to ensure you’re getting enough.
Supplement Form: Most studies suggest that 500 to 2,000 mg of turmeric extract per day, which contains a high concentration of curcumin, is effective for reducing inflammation. This typically equates to about 1-2 teaspoons of ground turmeric powder daily.
Dietary Form: If you prefer to use turmeric in your cooking, aim for about 1-2 teaspoons of ground turmeric powder daily. Combining it with black pepper, which contains piperine, enhances curcumin absorption by up to 2,000%.
How to Incorporate Turmeric into Your Routine
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