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  • Writer's pictureAshley T

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 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 Malaysia


At Superfood Reviews, we’ve thoroughly researched products in Malaysia 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



Grade

A+




PROS


✅ 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

CONS


❌ Only available online


❌ Regularly out of stock due to high demand


Bottom Line


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. Turmeric Curcumin Extra Strength by GNC



Grade

B+



PROS


✅ Contains contains turmeric root extract (95% curcuminoids)


✅ Features Black Pepper Fruit Extract (50% piperine)


✅ Widely available both online and offline


✅ 30-day money-back guarantee


CONS


❌ Not GMP-certified


❌ Contains several synthetic ingredients like Polyethylene Glycol and Triacetin


❌ Large pills to swallow


Bottom Line


Coming in second place is Turmeric Curcumin Extra Strength by GNC. This is a longstanding reputable supplement brand, and it does not disappoint with an impressive turmeric offering.


Each capsule contains a whopping 1063 mg of turmeric extract standardised to 95%, and goes the extra mile with 20mg of Black Pepper Fruit Extract to boost absorption. While not as potent as our first choice, this still provides a decent option for consumers. To top it off, the company has a 30-day money back guarantee too.


Something to consider is the inclusion of some synthetic ingredients in the product, which we cannot figure out why they are in there. However, we feel that overall, Turmeric Curcumin Extra Strength by GNC is a good no-frills choice for consumers who want to try a turmeric extract in pill form.




3. Turmeric Curcumin by NOW Foods



Grade

B-



PROS


✅ Has 665mg turmeric root extract (95% curcuminoids)


✅ GMP-certified


✅ Can be purchased both online and offline


CONS


❌ Does not include piperine for absorption


❌ No money back guarantee


Bottom Line


We found many turmeric products were filled with mostly raw turmeric powders, despite being almost twice the price of this product. We included Turmeric Curcumin by NOW Foods in our top 3 ranking because it features 665 mg of turmeric root extract. Standardised to 95% curcuminoids, consumers get a potent 631 mg of the active curcumin ingredient.


It also meets our criteria to be GMP-certified, which means you can take this supplement knowing it is safe and of good quality. Sadly, the lack of piperine means you’ll need to take a piperine supplement along with this one. Without piperine, the bioavailability of curcumin is too low to be effective.



 


Our #1️⃣ Top Pick


4.9/5 stars

⭐⭐⭐⭐⭐



1. Ginseng Turmeric Superjuice By The Purest Co


  • 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

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