How to Optimize Turmeric Absorption for Super Boosted Benefits
I have already written about the amazing health benefits of turmeric and about the fact that turmeric may be the natural rival to dangerous depression medication. It is a true superfood that is also featured in my Natural Health Revolution Program, a program that will help you to achieve your health, nutrition or weight loss goals.
Turmeric’s Key Nutrient Isn’t Easy To Absorb
Curcumin is the active ingredient that you need to absorb from the turmeric itself.
While curcumin is a powerful and effective compound for treating a wide range of diseases, studies have revealed that it has low absorption and rapid metabolism that lead to relatively low bioavailability in the body.
“Bioavailability” is the ease with which any nutrient can make its way from the food you eat into your body.
In this post I will show you exactly how to greatly improve curcumin’s bioavailability in your body to super boost its miraculous health benefits!
What can we do to increase the bioavailability of curcumin in the body?
Here are few suggestions:
1. Mix it with black pepper – On my previous article about the top 8 super healthy food combinations, I’ve mentioned that piperine, which is the key chemical in black pepper, aids the absorption of curcumin, which is the active ingredient in turmeric, and thus increases the amount of curcumin that the body can absorb. So if you are cooking with turmeric, be sure to add some black pepper to the food.
One study concluded that piperin can increase the bioavailbility of curcumin by 2000%.1
2. Mix it with fats – One of the main reasons behind the low-availability of curcumin in the body is due to its low solubility in water. Therefore you can mix turmeric with oils, such as coconut oil, flaxseed oil, olive oil etc.
3. Mix it with quercetin – Quercetin is a plant pigment (flavonoid) that is found in many plants and foods, such as red wine, red grapes, onions, green tea, apples and berries.
Quercetin inhibits a certain enzyme that deactivates curcumin. Fruits with a dark red or blue color have the highest quercetin content. These include cranberries, blueberries and black plums. Vegetables that include quercetin are red leaf lettuce, raw kale, chicory greens, raw spinach, sweet peppers, snap beans and raw broccoli.
While turmeric can be added to many dishes, the curcumin is moderately sensitive to heat, so don’t expose turmeric to prolonged heat. So another effective way to add turmeric to your diet is by adding it to your smoothies.
Here are some turmeric smoothie recipes with compounds that will help the curcumin to be better absorbed by the body:
Spicy Tropical Smoothie
The fat content in coconut milk and the black pepper help for better curcumin absorption. This spicy tropical smoothie also aids digestion due to the enzymes in pineapple (bromelain) and papaya (papain), so it’s good to drink this smoothie after a meal. You can read my previous articles about how to use pineapple as a medicine and 10 reasons to eat papaya.
Ingredients
1 cup coconut milk
1/2 cup pineapple or papaya chunks
1 banana
1/2 teaspoon each of ground turmeric, ginger and cinnamon (or 1/2-inch fresh turmeric/ginger, peeled and roughly chopped)
¼ tsp. freshly ground black pepper
A little honey, maple syrup, or stevia to sweeten (optional)
Put all the ingredients in a blender and process until smooth. Drink immediately to enjoy the most nutritional benefits.
Anti Inflammatory Smoothie
Chronic inflammation is linked to many diseases and is known to worsen their symptoms. The ingredients in this smoothie have anti inflammatory properties so you can use this smoothie as a natural alternative to anti inflammatory medications. In this smoothie, the green tea and the berries (with quercetin) as well as the coconut oil help for better curcumin absorption.
Ingredients
1 cup green tea
1 cup berries of your choice (such as blueberries, raspberries, cranberries)
1 tablespoon coconut oil
1/2 teaspoon each of ground turmeric and ginger
1 teaspoon ground flaxseed or chia seeds
A little honey, maple syrup, or stevia to sweeten
Put all the ingredients in a blender and process until smooth.
Green Smoothie With Turmeric
Here is another great recipe for green smoothie that combines the goodness of leafy greens that are packed with chlorophyll that helps to cleanse the body. Chlorophyll has also anti-inflammatory properties, as it also alkalizes the body, and can therefore be used to reduce the risk of diseases and inflammation processes in the cells. Here the avocado helps the body absorb the turmeric as avocados are full of healthy fats such as omega-3 fatty acids (you can read more about avocado in my previous article about 11 healthy reasons to eat avocados).
1 cup coconut water or coconut milk (there are many reasons to drink coconut water)
1 compressed cup of leafy greens of your choice (such as kale, spinach, lettuce)
1/4 avocado
Green fruit such as pear, apple or kiwifruit
1/2 tsp. of ground turmeric powder or 1/2-inch fresh turmeric, peeled and roughly chopped
1 tablespoon coconut oil (omit it if you use coconut milk or avocado as they provide the fat)
A little honey, maple syrup, or stevia to sweeten
Golden smoothie
This smoothie is rich in vitamin A which is vital for good vision, healthy skin, healthy immune system and cell growth. Here the coconut oil helps for better absorption of the curcumin.
Ingredients
2 tablespoons old-fashioned rolled oats
1 cup water or orange juice
1 carrot chunks
1 mango
Few melon chunks
1/2-inch fresh turmeric, peeled and roughly chopped (or 1/2 teaspoon ground turmeric)
1 tablespoon coconut oil
Few dried apricots (optional)
Place the oatmeal in a blender and process until finely ground. Add the remaining ingredients to the blender and process until smooth. For a thicker smoothie, let it stand for a few minutes before serving.
Morning Warm Lemon Water Tonic With Turmeric
I wrote in the past about the incredible health benefits of drinking lemon water, and while I’ve mentioned before that turmeric has low solubility in water, it can be taken with water too if its solubility is enhanced. Citrus fruits, such as lemon, are one of the primary dietary sources of quercetin. Some studies suggest that the bioavailability of curcumin can also be enhanced with warmth because warmth increases the solubility of curcumin in water (remember its solubility, not absorption) although prolonged heat is not good as mentioned before. It is still not entirely known how much warmth impacts the absorption. But this may be the reason why some recipes of “golden milk” use turmeric with warm milk.
Ingredients
1 cup warm (not hot) water
1/2 tsp. of ground turmeric powder or 1/2-inch fresh turmeric, peeled and roughly chopped
Juice of half a lemon
Dash of cinnamon (optional)
A little honey, maple syrup, or stevia to sweeten
Add the turmeric to the warm water, add the lemon juice and honey and stir well. The turmeric will settle to the bottom of the cup, so you need to continue to stir the water as you drink, to get all the benefits of the turmeric. Make sure to drink while the water is still warm.
By boosting the bioavailability of this powerful spice, you also increase its benefits for every system in your body, and it’s one of the best things you can do for your long term health.
If you want to understand what are the benefits of consuming turmeric, you can read my post about the 12 reasons you should eat more turmeric:
12 Reasons You Should Eat More Turmeric – Including Golden Milk Recipe to Treat Many Ailments
Resources:
You say in this article “While turmeric can be added to many dishes, the curcumin is extremely sensitive to heat, and roughly 85% is destroyed when turmeric is boiled for 15 to 30 minutes. So another effective way to add turmeric to your diet is by adding it to your smoothies.” I have read other places that the most effective way to get the benefits of tumeric IS by cooking it. I have seen several “tumeric tea” recipes that call for boiling it for app. 10 minutes, then mixing with black pepper, honey, etc… So, which is the best way to get the benefits? Uncooked in a smoothie, or is boiling for 10 minutes okay? Thanks in advance for your reply.
Hi Wendy, I will clarify the issue as at the beginning I had problems myself getting the grip of it: from what I’ve researched, and I’ve mentioned it under the recipe of warm lemon water with turmeric, some studies suggest that the bioavailability of curcumin can also be enhanced with warmth because warmth increases the solubility of curcumin in water (remember its solubility, not absorption) although prolonged heat is not good. So warming up for a shorter period of time is fine, but prolonged heating of 15 minutes or more, is not good (roughly 85% is destroyed when turmeric is boiled for 15 to 30 minutes). So you can use it in teas, and I have a recipe for ginger turmeric tea, but you simmer it for a shorter time (not more than 15 minutes).
I unfortunately, don’t care for the taste if turmeric OR pepper. LOL! What about putting it into a gel cap mixed with black pepper?
Yes, you can do that.
I ordered Curcumin2K w/ Peperine (& I use coconut oil for everything)from:
Stop Aging Now, LLC. 4938 Hampden Lane, # 109, Bethesda, MD. 20814.
They come in 1330 mg capsules, but to save cash, I take only one a day. Look for it online. Or email: [email protected]. Good luck. Hope this helps.
i have found that fresh turmeric doesnt have the bad taste that the powders and such have so i dont know if you have tried that but you might if you havent
Thanks for the response. I already drink the warm lemon water in the morning, so I may try it with the tumeric now. Thanks again for all the good info.
How much turmeric can be taken at day? I make a green smoothie every day with 1/2 tsp
Hi Lillian, according to the University of Maryland Medical center, here are the recommendations: Cut root: 1.5 – 3 g per day. Dried, powdered root: 1 – 3 g per day (see here – http://umm.edu/health/medical/altmed/herb/turmeric)
You say: “Quercetin inhibits a certain enzyme that deactivates curcumin” Doesn’t that mean one should avoid mixing turmeric with quercetin? I can’t clearly read if your are recommending this mix or not.
Hi Margaret, I will clarify – there is a certain enzyme that deactivates or disables curcumin. Quercetin prevents this enzyme to do it’s (negative) work, so the result is better absorption. So the bottom line is that it is good to mix quercetic with turmeric.
Hi! How do you guys drink morning warm lemon water with turmeric , on empty stomach or after breakfast? Thank you.
It is recommended to drink it first thing in the morning before breakfast.
After drinking warm lemon water, how long should you wait before eating or drinking anything else?
Hi Cindy, there are differing opinions about this, but usually it’s around 20 minutes more or less.
Another way is to add it to ,when you make culture veg
I recently harvested my turmeric crop and am not sure how to dry it. Some sites recommended boiling the root for about 30 mins. then drying and powdering it. Wouldnt boiling it destroy the curcumin? So my dilema..how do I prepare my fresh turmeric for long term storage.
Hi Judy, from the research I’ve done there are several options (I haven’t tried any of them as I use ground turmeric):
1. You can freeze turmeric like ginger but the consistency changes in a similar way to the way ginger freezes (it becomes mushier, but the taste is still good). It’s recommended to freeze it in small sizes so you only defrost what you will use at one time.
2. Another method is to peel the turmeric roots and pack them in a jar with vodka (some people also store their peeled turmeric root in honey). If stored in the fridge, they should last for a year or more.
3. Preparing powder using the traditional method of sun drying – suitable for hot climate. See more details here – http://www.freshbitesdaily.com/homemade-turmeric-powder/
4. Using electric food dehydrator – not sure exactly how it works as the time depends on the water content, but from what I’ve seen the drying temperature is relatively low (104°F – 135F, or 40-57 Celsius, or something in this range, depends on the product).
5. Fresh turmeric can be stored in the refrigerator for up to three weeks if it is left unpeeled. Wipe dry the roots if they are damp, then wrap with a paper towel before placing in a zip lock plastic bag.
Thank you for your articles, I appreciate them very much. Still, I think that you should have mentioned that there is a significant side effect of turmeric for people who are anemic. Turmeric inhibits iron absorbtion which is really a problem for those of us who have to take iron on a daily basis.
Thank you.
Hi Jenny,
Do you have any references for turmeric inhibiting iron absorption please?
Some people need to enhance their iron absorption, but a lot of people – especially of Northern European ancestry – actively need to minimize iron absorption because they are susceptible to hemochromatosis. Unfortunately, this fact is not as well known as it should be. Women in particular are usually told they need to load up on iron.
For those many people who need to avoid iron, turmeric could be very valuable!
Jenny, first, I hope you are taking a bioavailable form of iron. And what you can do is take these two remedies at different times of the day, and it will be fine.
I have been diagnosed with hidradentis.. Can turmeric help with the areas affected which are my armpits and between my thighs? Sometimes the pain is terrible. Thanks.
Hi Renae, I personally don’t have knowledge about this skin condition, but I found a testimony of a patient who used turmeric capsules (which have anti inflammatory properties) and it improved his condition (see here). Another site recommended applying turmeric, black pepper and coconut oil topically to relieve the symptoms (see here). I’ve seen another customer review on Amazon that claimed turmeric capsules improved his hidradentis (see here). I guess it worth a try, as you’ve got nothing to lose. Just remember that if you purchase turmeric supplements, they need to contain piperine (the active ingredient in black pepper) to improve turmeric bio-availability. Also turmeric can interfere with other medications, so you will need to consult with your doctor before taking the supplement to make sure it does not interfere with other medications you take.
Renae, I know this is about turmeric but if you live in a medical marijuana state get a hold of some cannabis infused lotion. I have a few friends who have psoriasis & they have used the marijuana lotion & it got rid of it. Lotions do not get you high. I have been eating cannabis oil for 2 years & it got rid of my arthritis & it’s making me lose weight!! What an awesome side effect for me!!
Hi Purple Diamond
Just read your post an wondered where you get the cannabis oil? I live the uk…
Thanks
Claudia
Are you using de-carb-ed cannabis? Or will unheated work for arthritis?
thanks,
walt
I have hidradenitis too. It’s a horrible disease! I used to take turmeric supplements and they worked for a while, but seemed to stop helping after a few months. I had the same issue with Manuka Honey. A few months ago, I read that some scientists believe it is linked to gluten intolerance. Desperate to find a remedy, I went gluten free. I have only had one abscess in the five or so months since I gave this up. It’s amazing! Even at their best, the turmeric and honey were nowhere near this level. I’m not trying to put turmeric down as I think it is good for a lot of things, but am just trying to try to help someone else who suffers from this.
Hi renae , plz mix turmeric powder with coconut oil and apply on your affected area , it will cure in 3 days
I use 1/2tsp turmeric mixed with applesauce every morning. Am I taking this properly? Thanks.
Yes, you are. Apples are a good source of quercetin.
I have been suffering from an impingement of the shoulder bursa and while receiving the first cortisone treatment the second wasn’t followed up quick enough and I have regressed back to the starting point so with another cortisone scheduled I am now taking what I can to help the inflammation process with Iberprofen and I have just bought Lamberts 10000mg turmeric tablets. Clearly to get best out of this I need to mix for the best absorbion and I have celadin fatty acid soft shells which I have been taking. With one hard tablet and one soft shell I was thinking of breaking the turmeric tablets down to help go through the system with the celadin soft shells. Thoughts, recommendations and advice welcome.
Hi Scott, you may want to check the turmeric supplement label if it contains piperine. Many turmeric supplements contain piperine to aid in turmeric absorption. As for breaking the hard tablet, here are some things to consider: I have read here that tablets have been considered to be the least efficient of dosage forms to break down, but it does not generally hinder absorption provided the tablet is manufactured properly. Tablets require greater digestive capability, but properly manufactured tablets will break down adequately in the vast majority of people, usually within 30 minutes. The exception to this is people who have low stomach enzyme activity for whatever reason. Also the elderly, in general, tend to have more difficulty digesting tablets. When tablets are compressed too tightly, for example when a company tries to make an ultra high potency supplement into a normal sized tablet, this can cause incomplete digestion, even in those with good digestion.
Jenny Thank you for the reply. The ingredients don’t have piperline but does include a number words that I have got round to go ogling yet. The difficulty in digesting was the reason that I have considered breaking the tablet up by chewing it only two or three times. I’m mid thirties and don’t have any problems with my digestion but see this as a way to aid the digestive process. This also probably works in line with the soft shell EFA’S digestion too when taken together.
I’m new to turmeric and will search for other sources of supplement to deliver high levels of turmeric but as I have just started my tub I have a while yet.
Thought you may like to know that DrChristophers bone formula does help your body regrow
bone, collagen and skin. It is great for arthritis. I have a shoulder problem now and I am
taking this myself. It has helped immensely but I haven’t been taking it long enough to have the tissues regrow yet.
I am trying to avoid a shoulder replacement.
I am new to adding turmeric and black pepper
To diet but I thought you needed to mix with olive
oil for it to work properly.
So do you mix tumeric with pepper and oil before mixing with applesauce. Many thanks for the help
Hi Debbie, you don’t need to mix everything together. You can either mix turmeric with oil OR mix turmeric with black pepper OR mix turmeric with quercetin. Each one of the three options increases turmeric absorption.
Hi jenny, how much olive oil should be mix in a cup of turmeric/ginger tea?
There are no exact recommendations, but probably a teaspoon of cold pressed oil will be enough.
Just made the spicy tropical smoothie, it was good. Was thinking of using a cold banana to help the drink a bit more. I was wondering, though, how many to drink a day? One? And someone asked this before but it was not directly replied to, you say turmeric is best if used with some heat, and I know you don’t mean a lot of heat, however if one makes it in a smoothie obviously there is no heat at all, so does the turmeric not have value then? BTW, love your blog. Ron, Md
Hi Ron, When I say that some studies suggest that the bio-availability of curcumin can also be enhanced with warmth (not prolonged heat) because warmth increases the solubility of curcumin in water, you need to remember that we’re talking about solubility, not absorption. To increase the absorption it’s still best to add black pepper, or fat or quercetin. The turmeric doesn’t have to be warm. It can be consumed cold or at a room temperature as long as you add black pepper/fat/quercetin to enjoy its full health benefits. As per how much to consume, there are various references that talk about the daily recommended intake for turmeric, for example: The University of Maryland medical Center website mentions Cut root: 1.5 – 3 g per day, Dried, powdered root: 1 – 3 g per day (which is about 1/2 to 1.5 teaspoons). Drugs.com mentions: Powdered turmeric root has traditionally been used as a stimulant and carminative at dosages of 0.5 to 3 g/day. Dosages of 3 to 6 g/day have been investigated for protective effects against ulcers.
Perfect, thanks so much Jenny and that is what I’ve been doing. Thanks for clearing it up in my mind…and love your blog.
EVERY morning I mix vegetable juice (V-8 or Walmart brand) with turmeric, black pepper and a dash of Tabasco. I started out not putting the black pepper in but read that it should be taken with the turmeric, so I started adding it. My aches seems less and I feel much more alert since drinking this every day! I love the woodsy taste and smell of turmeric, so I don’t have a problem with it at all. Love it!
Hi, Jenny, I have a problem of lipomas can turmeric help to stop further lipoma development?
Hi Doris, I’ve seen several references about turmeric and lipoma. WikiHow website says that turmeric has been proven to effectively reduce the size of lipomas. They recommend mixing a tsp. of turmeric with a teaspoon olive oil to create a soft paste and apply the mixture to the lipoma on the skin. It is recommended to cover it with a bandage to prevent staining of your clothing. Earth Clinic website mentions turmeric as one of the herbs that can be taken orally to diminish fat deposits. If you decide to take turmeric in a concentrated form, like in a supplement, talk to your doctor as turmeric may interfere with certain medications. Other references talk about consuming apple cider vinegar (ACV) to shrink lipomas – a popular home remedy is to take 1-2 tablespoons of ACV in a glass of water before going to bed (you can add honey to improve the taste). It takes couple of weeks to see results.
I’ve read that you need to take turmeric with both black pepper and some kind of oil, or oil but not pepper. Supposedly if you mix it with pepper but no oil, you won’t get any of its benefits. This bothers me, because I’ve been taking turmeric for over a year as a tea, by brewing up something herbal, and then mixing in a small spoonful of turmeric, black pepper, and ginger. Have I been wasting my time all along?
Hi Amy, as far as I understand from other references I’ve looked at, black pepper even without oil is still fine to increase turmeric absorption. It can be either turmeric with oil or turmeric with black pepper.
What about ground turmeric, half a juiced lemon, and a teaspoon of fish oil?
Sounds good for absorption purposes.
I have heard turmeric (specifically curcumin) dissolves better with fatty foods. Avocado has been mentioned but I also like it with cottage cheese. Is this also an optimal way to make the most of the absorption of the turmeric/curcumin?
Hi John, you can eat it with cottage cheese but don’t choose the low-fat type. Opt for the regular one.
Thank you. While I prefer the low fat option, I have already bought the regular cottage cheese so that I have a better delivery system for my turmeric. I am glad to know I am on the right track. Thank you for your quick response
Hi Jenny,
I make a morning drink of tumeric with black pepper, cayenne pepper, ginger, cinnamon raw honey lemon juice in warm water everyday. sometimes I add coconut oil. Would I still be absorbing the tumeric without the oil.
I add tumeric and avocado to every smoothie I make each day.
Have just had shoulder surgery 3rd op in 3 years and haven’t taken pain killers since leaving hospital. I had Read how tumeric and cayenne pepper are great anti inflammatory & pain relieve. This certainly proves that recommend it rather than taking any drugs!!!
Thanks for your info makes good informative reading
Hi Michelle, for turmeric absorption you can add black pepper OR coconut oil. You don’t have to add them both for turmeric absorption (coconut oil is good to add anyway as it’s also anti-inflammatory).
How do you mix turmeric, black pepper and coconut oil together to put in capsules and how much thank you.
Hi Sally, according to the University of Maryland Medical center, the dose of turmeric recommended for an adult is 1 to 3 g per day of dried, powdered root. I’m not sure how much grams there is in a capsule. Basically you need a small quantity of black pepper (a pinch) or a little bit of coconut oil, but I don’t know exact measurements.
Jenny, for us taking it natural form, how many teaspoons or tablespoons a day is this??
3 grams ground turmeric is about 1 teaspoon.
Hi Jenny
Which is the best way to make a turmeric smoothie or drink for breast cancer
Any of the suggested smoothies in the article is a good way to consume more turmeric. You can also have a look at my article about The Best Cancer Fighting Smoothies. I have other articles specifically about breast cancer that you may want to have a look at:
1. How Flaxseeds Can Prevent and Kill Breast Cancer
2. How to Reduce the Risk of Breast Cancer by Consuming Oily Fish
3. The Best 7 Foods for Breast Cancer Prevention
Hi. Quick question about your Golden Smoothie. You say “1 carrot chunks” and “1 mango.” Do you mean “1 cup of carrot chunks” and “1 cup mango”?
Thanks.
Hi Jordan, in the recipe I meant 1 carrot cut into chunks and 1 mango (I didn’t measure in cups), but you can put more or less than that. It’s a flexible recipe and you can adapt the quantities according to your own preference.
Hi, I want to try turmeric powder with milk and lemon juice but will it work for me?
I want to brighten and even out my skin tone. I have a dark complexion (african-European) and I also have eczema.
Hi Ruby, read my article about turmeric face mask for more information. It’s good to give it a try and see if it works for you (it may take a while until you notice results).
Hello Jenny,
Are there any conditions in which you should not use turmeric? I believe I read something about gallbladder issues but I am not sure.. Thank you!
Hi Cindy, according to WebMD website, medications that slow blood clotting interacts with turmeric (see here). You can also find more information in RxList as well as the University of Maryland Medical Center. As I’m not a doctor, if you have any doubt of have a special condition, best to consult with a doctor to be on the safe side of things.
Wondering if tumeric will help with Granuloma Annulare or if you have any other suggestions. I am now being told that it can be a parasite which is ultimately causing the GA. I have also had Lichen Planus before. I am now with GA and it has been 18 mos.
Any other natural remedies that can be helpful? Thanks for your time and energy to inform us.
Hi Mercy, I don’t know much about GA, but there are few suggestions in WikiHow. Read also information by GA patients here.
Hi Mercy, I had that too and took steroid shots to get rid of it…always came back. I had not heard that it was a parasite. I used Helichrysim oil on it , just dabbed it for a week and it left and never came back…Helichrysim is a really good oil for many things. I got mine at Spark Naturals. Good luck!
So if I’m just taking turmeric capsules, not getting much benefit from
The root ?
Some turmeric supplements also contain black pepper extract or piperine for better absorption. And even if not, take the supplements after consuming food that has some fat content in it or black pepper.
Thanks for all the info!! I love it,better reading than “Fifty Shades of Grey”
Hi Jenny,
I have about 500 grams of powdered tumeric and will make some capsules. How much black pepper can I mix with it??
Miriam
I’ve seen one reference that said around 1% by weight. I had a look at supplements sold at Amazon and saw one product that indicated on its ingredients 500mg Organic Turmeric (Curcuma longa) – 5mg Black Pepper, which is 1%, so probably around this amount.
Hi i just wanted to know whether turmeric and black pepper have to be cooked together or black pepper can be added to cooked food( with turmeric) and it will still have the same benefits.
Pri
I haven’t read anywhere that they both need to be cooked together, so I believe adding the black pepper to a cooked food with turmeric is fine. Please be aware that prolonged heating destroys curcumin as well, so if you cook the food for a long time, you may not enjoy much of the turmeric health benefits.
can I just mix a 1/2 tsp with water and drink that ? and can I do it at night ? will it affect my ability to fall asleep ? thanx so much
You need to add either a little bit of black pepper, or oil or quercetin to improve the turmeric absorption, as if you only mix it with water it’s bio-availability in the body is low. I’m not aware that turmeric can interfere with sleep.
Firstly, many claps.. Amazing article. I have a query. In the morning Can I take lemon water+ aelovera juice + turmeric +cinnamon ? Still do I need to add black pepper ?
Thanks
Lemon contains quercetin. Quercetin is one of the components that helps turmeric absorption. In this case, you don’t need to add black pepper.
According to to Health Guru Dr.Andrew Weil Whole turmeric is better than curcumin isolated from whole turmeric as far as the bioavailability of curcumin is concerned.
Secondly, curcumin is absorbed by the intestine in presence of Piperine present in Pepper. Regarding Pepper I would like to take Green Peppercorns instead of black pepper.
Green Peppercorn is softer, more flavoursome and natural looking. Though both black and Green Peppercorns are made from the same berries their methods of processing is different. To know this difference just open the link below and watch the video:
https://www.youtube.com/watch?v=egWySWXxOYY
Am I the only one who just bites the bullet and eats a raw root every day before a meal? I hate the taste, but natural HAS to be the best way to absorb it. Then I immediately eat to drown out the taste. Whatever I’m eating usually has some kind of oil and some black pepper in it, so I assume I’m getting the most benefit out of the turmeric.
And I donate blood regularly and my iron levels are always through the roof, so the turmeric must not be hurting that. Although I’m post-menopausal, so that might be why my iron is high.
Hi.I have learned so far that heating turmeric root powder increases the potency of the curcumin, as in making Golden Paste where the powder is simmered in water first for a short time. What I am understanding from you is that it only needs to be heated to absorb into the water but is not necessary if not using water? So, heat is’nt the factor here in releasing more curcumin? I’m trying to come up with a powdered blend that does’nt clump when frozen and assumed heating was the recommended method for potency. So if I’m understanding correctly any method of increasing absorption (oil,pepper,quercin)is acceptable and water is’nt needed at all? In short, heating the powder is not necessary for potency, correct?
You are correct – Warmth is not necessary to aid absorption. It aids solubility.
I am curious about how long you have to take the Tumeric mixture before you start to feel the benefits? I just started taking for arthritis.
Hi ,
I am from south India. We used to put turmeric almost all the currys from ancient days. But for making curry we have to heat the curry with turmeric and other spicy powders. Then is this wrong way to use the turmeric in our diet?
Turmeric is moderately sensitive to heat, so it’s best not to expose it to prolonged heat. As I mentioned in the article, there are studies that suggest that the bioavailability of curcumin can be enhanced with warmth because warmth increases the solubility of curcumin in water (remember its solubility, not absorption) and in the case of this study the turmeric was heated for 10 minutes.
Hi Jenny,
I have started using fresh turmeric after reading your articles, this is how i make my turmeric tea: infused sliced fresh turmeric, pandan leaf , green tea and black pepper in a pot of hot water for overnight. not sure if this is the right method?
for fresh turmeric, do i need to peeled the skin off?
Thanks
Addie Chang
Hi Addie, you can infuse the turmeric in hot water overnight or you can see another recipe for turmeric ginger tea here. You don’t need to peel the skin off if you wash the turmeric thoroughly (same for ginger).
I put half level teaspoon turmeric & the same amount of cinnamon into 3 or 4 tablespoons of natural Greek style yogurt every morning, it is absolutely delicious & i hope the fat helps to absorb. Honey could be added if you have a sweet tooth.
Hi Jenny. I have been taking turmeric capsules along with other supplements on a daily basis. To aid in absorption, couldn’t I use coconut milk to ‘wash’ down the supplements and aid in the absorption of the turmeric? It would be a lot easier and less time consuming than mixing coconut oil into some kind of drink. Thanks
Mike
Coconut milk also has high far content so is a good option too to aid absorption.