Studies typically use doses of 500–2,000 mg of turmeric per day, often in the form of an extract with a curcumin concentration that is much higher than the amounts naturally occurring in foods.

For instance, the average Indian diet provides around 2,000–2,500 mg of turmeric (60–100 mg of curcumin) per day. The same amount in extract form may pack up to 1,900–2,375 mg of curcumin.

In other words, turmeric spices contain around 3% curcumin, compared to 95% curcumin in extracts.

Nonetheless, turmeric may still have benefits when used as a spice.

One observational study in older adults positively associated curry consumption with cognitive health.

While there is no official consensus on effective turmeric or curcumin doses, the following have been used in research with promising results:

  • For osteoarthritis: 500 mg of turmeric extract twice daily for 2–3 months.
  • For high cholesterol: 700 mg of turmeric extract twice daily for 3 months.
  • For itchy skin: 500 mg of turmeric three times daily for 2 months.

High doses of turmeric and curcumin are not recommended long-term since research confirming their safety is lacking.

However, the World Health Organization (WHO) has determined 1.4 mg per pound (0–3 mg/kg) of body weight an acceptable daily intake.

Keep in mind, all herbal supplements should be used with caution. Always notify your health care provider of any supplements you’re taking, including turmeric and curcumin.

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