Note : The U.S. Food and Drug Administration ( FDA ) does not approve supplements for safety or effectiveness . babble to a health care professional about whether a supplement is the right fit for your individual health , and about any potential drug interactions or rubber concerns .
Turmeric , a classic Indian spice and the primary source of the natural compound curcumin , is n’t just a tasty summation to a repast — it also packs some serioushealth benefits , which is why high DoS of the spiciness are often useable insupplementform . But it ’s potential to have too much of a good affair . In fact , too much Curcuma domestica may cause side impression , such as digestive issues .
That said , “ supplement Curcuma longa has many possible benefits , ” says Kristen Gradney , RDN , a dietitian and chief wellness officer forLCMC Healthbased in Baton Rouge , Louisiana . “ [ It ’s ] been associated with anti - incendiary , anticancer , antidiabetic , antidiarrheal , antimicrobic , antiviral , and antioxidant properties . ”
But moderation matters — here ’s what to sleep with to nullify overdoing it .
Turmeric and Curcumin: How Much Is Too Much?
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The Potential Side Effects of Turmeric and Curcumin
There have n’t been many study looking at the negative long - term side burden associated with take a turmeric or curcumin supplementation .
“ Most of the current published entropy for long - terminal figure complications of Curcuma domestica subjoining are related to liver injury , ” says Gradney . Beyond that , there ’s some grounds of possible interaction , as well as a few humble study showing short - terminal figure side effect .
Turmeric May Lead to Liver Injury
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The investigator noted that some of the hurt may be associated with have turmeric with black common pepper , which increases the amount you soak up . The study also ground a potential genetic link : Most of the people study had a specific gene variant that may make them more susceptible to Curcuma longa - related liver damage .
While this inquiry does establish a wage increase in liver - accidental injury write up and that this gene variant may play a use , it falls short of explain exactly why , saysAna Pruteanu , RDN , LDN , owner of Be Well Nutrition Counseling in Chicago .
“ This sketch does n’t describe State Department of turmeric that were consumed to understand full intake that may have been colligate to liver injury , ” she says . “ It confirms that someone with [ a certain genetical make-up ] are more probable to experience liver trauma , but it ’s not exonerated what share of the population has this genetic war paint . ”
Turmeric May Limit Iron Absorption
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That say , Pruteanu notes that this was an data-based bailiwick of one person who had low iron degree even before take a turmeric supplement , so the link between turmeric and downhearted iron levels ca n’t be determine . “ While his iron floor improved after discontinuing the turmeric supplementation , it is difficult to conclude that turmeric was the reason for broken Fe absorption , ” she says . “ More cogitation are needed to confirm this phenomenon . ”
Turmeric May Interact With Blood Thinners and Other Medications
If you ’re taking lineage thinners like warfarin ( Coumadin ) , clopidogrel ( Plavix ) , or aspirin , turmeric can tone up the effects of these medications , which may raise your risk of haemorrhage , enjoin Gradney .
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Turmeric May Lower Blood Sugar Too Much
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However , turmeric can lower your blood carbohydrate and may also magnify the effects of certain diabetes medications , increasing your risk of dispirited blood scratch ( also get it on ashypoglycemia ) , says Gradney , so see with your doctor before taking anyturmeric supplements for diabetes .
Turmeric May Cause Kidney Stones
Turmeric supplements may increase your risk for kidney rock , specially if they run in your family , says Gradney . Turmeric is in high spirits in oxalate , a chemical that your body releases through urine .
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Turmeric May Lead to Nausea, Diarrhea, and Headache
While this review was based on older studies , Gradney notes that Curcuma longa spice and link up supplements can cause abdominal pain sensation , sickness , and looseness of the bowels when taken in mellow dose .
How to Find a Quality Turmeric Supplement
Dana Angelo White , RD , the owner of Dana White Nutritionin Fairfield , Connecticut , commend opting for whole food for thought sources over add-on because they offer a wide spectrum of nutrient , not just a concentrated dose of one .
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Gradney also suggests take up your supplement with a meal that admit fertile , which can help you better absorb the spicery . She also says it ’s worth considering a curcumin add-on instead of turmeric . “ Curcumin is the active heart and soul that gives turmeric its many welfare ; however , the concentration of curcumin in turmeric is only between 2 and 6 percent , ” says Gradney . “ Dosages within [ curcumin ] add-on are much high . ”
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grant to Gradney , NSF International , ConsumerLab , andUSPare the top third - political party testing companies to look for on any supplement recording label . “ effective brands to select are Garden of Life , Nature Made , Thorne , and Klena Athlete , ” she bring .
The Takeaway
Additional reporting by Kathleen Ferraro .
Reyna Franco , RDN , is a New York City – based dietitian - nutritionist , certified specializer in sports dietetics , and certified personal trainer . She is a diplomate of the American College of Lifestyle Medicine and has a master ’s degree in nutriment and workout physiology from Columbia University .
In her secret practice session , she provide medical nutrition therapy for weight unit direction , sports nutrition , diabetes , cardiac disease , renal disease , gastrointestinal disorders , cancer , food allergies , use up disorder , and childhood sustenance . To serve her various patients , she demonstrates ethnical sensitivity and knowledge of customary food practices . She applies the tenet of modus vivendi medicine to reduce the risk of continuing disease and improve wellness outcomes for her patient .
Franco is also a collective wellness adviser who conducts health counseling and seminar for organizations of every size . She learn variation nutrition to aesculapian students at the Albert Einstein College of Medicine , taught life cycle alimentation and nutrition direction to undergraduate student at LaGuardia Community College , and precepts sustenance students and interne . She created the sports nutrition rotary motion for the New York Distance Dietetic Internship political program .
She is the chairperson of the American College of Lifestyle Medicine’sRegistered Dietitian - NutritionistMember Interest Group . She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics , having antecedently served in many other leaders purpose for the constitution , including as past chairperson , awards committee chair , and grant committee president , among others . She is fighting in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics , too .
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