Top 5 Huge Mistakes When Taking Turmeric (Latest Evidence 2023)
Find out how to get the most out of this miracle anti-inflammatory herb.
Video by: Dr. Leonid Kim
Yes, turmeric and its health benefits are real and backed by science. Yet, what a lot of “health” sites and sources don’t tell you is this: The best way to take turmeric. For example, do you know what type of turmeric you should take? What’s the right dose? Can you consume too much turmeric?
Don’t worry, keep reading to discover the top 5 pitfalls of taking turmeric and how you can easily avoid them, as well as our top turmeric supplement recommendations.
Turmeric: The Joint Pain Miracle
The most powerful proof of turmeric's effectiveness is in knee osteoarthritis.
In a review of 16 randomised controlled trials involving 1810 adults with knee osteoarthritis, turmeric extracts were found to greatly reduce pain and improve mobility.
What’s even more exciting is that a 2021 study concluded that turmeric extracts worked better than NSAIDs (anti-inflammatory drugs) – fantastic news if you have kidney disease, heart disease, or stomach/small intestine bleeding and can’t take NSAIDs.
But turmeric’s superpowers don’t stop there – a plethora of studies describe its miraculous effects on many other health conditions. They include cholesterol, menopause, hypertension, cancer, type 2 diabetes, glucose control, polycystic ovarian syndrome, and fatty liver – just to name a few.
The 5 Big Turmeric Mistakes To Avoid
Mistake #1: Taking Raw Turmeric
First of all, the medically active ingredient in turmeric is actually ‘curcumin’ or curcuminoids. It makes up a tiny fraction of raw turmeric – roughly 3%. So eating raw turmeric simply won’t have the potent health effects often claimed about it.
Indeed, when you read about the clinical trials, the majority are actually studying turmeric extract. These extracts usually contain a much higher concentration of curcumin – from 40% or more.
“Reputable” supplement brands that tout high levels of turmeric, but only contain a fraction of actual curcumin.
To unlock the real benefits of turmeric, you must look for extracts mentioning things like “standardised to contain XX% curcuminoids” or “XXXmg curcuminoids” on the label.
Mistake #2: Not Adding Piperine For Better Absorption
The second biggest mistake involves this secret “booster” ingredient in black pepper – piperine. See, a major issue with turmeric/curcumin is it ends up being broken down by enzymes faster than your body can use it.
So you can eat the highest quality curcuminoids, and it may just go to waste… Until you add piperine.
This essential ingredient defends curcumin from enzymes, enhancing your absorption by up to 2,000%.
Mistake #3: Not Eating Turmeric With Fats or Oils
A very important fact about curcumin is that it’s lipophilic, which means it loves fats. Without fats, it cannot be dissolved and this prevents your body from fully absorbing it.
With a poorly absorbed nutrient like turmeric, you want to do your best to enhance absorption in ALL ways: So it’s best to take turmeric just before or after your meal. This allows the fats and oils in your food to dissolve the curcuminoids for maximum absorption!
Mistake #4: Not Paying Attention To GMP Certification
A common contaminant found in impure turmeric powders is lead. This toxic agent has a bright yellow colour similar to turmeric, and may be illegally added to brighten the colour of turmeric. However, it’s potentially harmful to health.
The solution? Only seek products produced in GMP-certified facilities. This certification by the Health Sciences Authority of Australia ensures the supplement has been manufactured to quality standards, to prevent contamination and uphold safety. Other reputable certifications are the USP and NSF.
Mistake #5: Too Much Turmeric A Day
More turmeric is not always a good thing, especially if you are using a concentrated extract of curcumin.
While many sources say that you can take up to 8,000mg of curcumin safely, such a high dose is not recommended for long-term. For example, a clinical study on knee osteoarthritis patients confirmed that just 180mg of curcumin per day for 8 weeks is effective. Other successful studies also used dosages ranging up to 1,125mg of curcumin.
Top 3 Turmeric Supplements in Australia
At Superfood Reviews, we’ve thoroughly researched products in Australia to find the best turmeric supplements in the market. We’ve graded each choice through a stringent grading based on the following criteria:
1. Ginseng Turmeric Superjuice by The Purest Co
✅ Features premium Turmeric extract CURCUGEN™ and American Ginseng
✅ Enriched absorption with BioPerine® (95% Piperine)
✅ Low-calorie sweetener doesn’t affect blood sugar levels
✅ GMP-certified, made in an FDA-registered & HACCP-certified facility
✅ 30-day money-back guarantee
❌ Regularly out of stock due to high demand
When compared to its competitors, Ginseng Turmeric Superjuice by The Purest Co comes out on top. This is due to its superior formula and unbeatable price-to-performance ratio.
The star ingredient is undoubtedly Curcugen™, a patented turmeric extract developed by Dolcas Biotech. Tests show it has over 52 times enhanced curcumin absorption compared to turmeric extracts standardised up to 95% curcuminoids.
Importantly, the added BioPerine®, a very pure form of piperine, is studied to boost absorption by up to 2,000%. It also features American Ginseng, a potent herb for inflammation, high blood sugar and fatigue.
As a mark of its quality and safety, Ginseng Turmeric Superjuice is GMP-certified and manufactured in an FDA-registered & HACCP-certified facility. Finally, the company's 30-day, 100% money-back guarantee reassures cautious shoppers.
2. Organic Turmeric Ginger & Black Pepper by Prowise Healthcare
✅ 1340mg of Organic Turmeric
✅ Features 80% of Ginger and 20% of Black Pepper
✅ Two-month supply with 120 capsules
✅ Free from additives
❌ Large pills to swallow
❌ No money back guarantee
Coming in second place is Prowise Healthcare's Turmeric Curcumin 1440mg with Black Pepper & Ginger. One of the standout features of Prowise Healthcare's Turmeric Curcumin is its potent formulation. Each daily serving of 1440mg (2 capsules) includes 1340mg of Organic Turmeric, 80mg of Ginger, and 20mg of Black Pepper.
This combination is designed to enhance the absorption of Curcumin. With a two-month supply per bottle containing 120 capsules, the product offers excellent value for money.
The commitment to quality is evident, as the capsules are free from lactose, salt, starch, maize, wheat/gluten, yeast, dairy, artificial preservatives, colors, and GMOs.
3. Curcumin Phytosome 1000 mg by Thorne
✅ Has 1000mg curcumin
✅ Unique formula that contains three curcuminoids
✅ Free of additives
❌ Large pills to swallow
❌ No money back guarantee
Thorne Curcumin Phytosome 1000 mg (Meriva) is acclaimed for its clinically studied properties and high absorption rates. This product targets joint stiffness, muscle soreness, and promotes a healthy inflammatory response in various bodily systems.
Thorne's Meriva excels with 29 times greater absorption than ordinary curcumin, thanks to its phytosome complex. The unique formula of Meriva, incorporating three curcuminoids and Indena S.p.A's proprietary phytosome technology, further enhances its efficacy.
Our #1️⃣ Top Pick
Features premium Turmeric extract CURCUGEN™ and American Ginseng
High absorption with BioPerine® (95% Piperine)
Low-calorie sweetener doesn’t affect blood sugar levels
GMP-certified, made in an FDA-registered & HACCP-certified facility
30-day money-back guarantee
30 Day Risk-Free 100% Money Back Guarantee