:max_bytes(150000):strip_icc()/VWH-GettyImages-1308865960-be419b175e874155a7f67374061929d6.jpg?w=1400&resize=1400,800&ssl=1 "Can you overuse turmeric? What happens if you take too much?")
by Turmeric and its active ingredient curcumin have anti-inflammatory and antioxidant properties that can support brain health and ease digestive problems. However, don’t expect turmeric to treat cancer or detoxify your liver, as some social media users claim.
Cooking with ground turmeric is generally safe, but overuse of turmeric supplements can lead to stomach ulcers or kidney stones. How do you know if you are consuming too much turmeric?
“There is no standard or recommended dose of turmeric that you should take every day,” said Debbie Petitpain, RDN, a registered dietitian based in Charleston, South Carolina and spokesperson for the Academy of Nutrition and Dietetics, in an email Verywell.
According to the World Health Organization (WHO), taking up to 3 mg of curcumin per kilogram of body weight, or 1.4 mg per pound per day, is safe. However, this dosage is based on animal testing, said Petipain.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements like prescription drugs. Therefore, some supplements may not contain the ingredients listed on the label. When choosing a dietary supplement, look for products that have been independently tested or certified by organizations such as the National Sanitation Foundation (NSF), the United States Pharmacopeia (USP), or ConsumerLab. For individual advice, contact your doctor, a registered dietitian (RD or RDN), or pharmacist.
Can Too Much Turmeric Harm Your Health?
According to a 2021 study, ground turmeric is sometimes contaminated with low levels of lead Consumer Reports Investigation.
Many turmeric supplements claim to support liver health, but experts warn that these same products can harm the liver. A 2022 report suggested that turmeric-induced liver damage is increasing in the United States, in part due to the combined use of turmeric with black pepper.
Piperine, a compound in black pepper, makes it easier for the body to absorb curcumin, but the combination can ultimately lead to liver damage, according to the report.
“We have yet to demonstrate a benefit from oral intake in supplement form, and at the same time, we have well-studied and published cases of significant liver damage from turmeric ingestion,” said Akshata Moghe, MD, PhD, a hepatologist, gastroenterologist, and assistant professor of Internal Medicine at UTHealth Houston.
Like other dietary supplements, turmeric and curcumin supplements do not require approval from the Food and Drug Administration (FDA) before hitting the market. Many experts say it’s best to avoid supplements because it’s difficult to decide which products are safe and effective.
“As a liver specialist, I actually recommend not taking turmeric as a supplement in any form marketed by any brand, as none of them are FDA approved,” Moghe said.
Do you even need turmeric in your diet?
Traditional Indian and Chinese medicinal practices use turmeric to treat various skin, joint and upper respiratory diseases, and the spice is an important ingredient in curry powder.
Curcumin may help with arthritis, mental well-being and allergies, but it is not easily absorbed by the body and “the health effects remain uncertain,” Petitpain said.
Studies in animals and cells suggest that turmeric and curcumin have powerful health benefits, particularly in inflammatory bowel disease (IBD) and skin, lung and liver cancers. Large clinical trials are needed to determine whether turmeric has the same health benefits in humans.
Based on the results of a few small human studies, the Arthritis Foundation suggests that taking 500 mg of curcumin extract twice daily may help reduce inflammation in people with rheumatoid arthritis and osteoarthritis. A 2017 study also found that taking a supplement containing 90 mg of curcumin twice daily helped improve memory and attention in older adults.
However, Petitpain says it’s not essential to add turmeric to your diet because other whole food sources provide antioxidants and anti-inflammatory compounds.
Should you use ground turmeric or a supplement?
If you are taking a turmeric supplement and want to add turmeric to your diet, consider your dietary habits, health goals, and convenience. If you already use turmeric regularly in cooking, especially with black pepper, and eat other antioxidant and anti-inflammatory foods, you probably don’t need a supplement, Petitpain added.
Many nutrition experts recommend adding turmeric to your diet instead of taking a supplement. Consider using a small amount of black pepper or, since curcumin is fat-soluble, cooking turmeric with vegetable oil can improve absorption.
There are no standard dietary guidelines for turmeric or curcumin. Therefore, deciding how much to consume may depend on personal preference or discussions with a healthcare provider.
“Yes, using turmeric in the diet is preferable. Not only is this delicious, but it also offers a range of compounds that work synergistically and cause fewer side effects,” said Petitpain.
