What are crucial capsules used for?
Correct dosage & use of turmeric & curcumin
What should be considered when using and dosing turmeric and curcumin?
Which Tricks is there so that curcumin is better absorbed?
How is the recommended dosage depending on the type of Complaints?
In what form can I Turmeric and curcumin
take to me?
How do I achieve the best effect?
Read on to find out what to look out for!
The Indian aryuvedic medicine recognized the healing power of the turmeric plant. As an alternative to the synthetically produced drugs, turmeric is not only particularly well tolerated, but also has hardly any side effects when used correctly. Only pregnant women, breastfeeding women, hemophiliacs and people with gallstones should definitely discuss the intake with their doctor.
In numerous studies, the effect of curcumin in diseases such as cancer, Alzheimer's, osteoarthritis, Researched diabetes, inflammation, and many more. Officially, curcumin was made by the Commission E as a herbal medicine at Digestive problems approved. The versatility of the in German "Turmeric" named ginger plant is impressive. You will find an overview of the areas of application here. In order for the yellow root to develop its full effect, however, a few things must be observed when using and dosing!
Effective application of turmeric
The curcumin contained in turmeric is insoluble in water and can therefore only be absorbed with difficulty by the body outside of meals. In addition, once it has been absorbed, it only remains in the bloodstream for a short time. One speaks here of poor bioavailability. In order to improve this, the following things must be observed, otherwise you will almost completely excrete the great active ingredients.
Always take with black pepper
The piperine contained in black pepper ensures that the curcumin is 20 times better absorbed by the body (study). No large amounts of pepper are necessary. Black pepper contains 5-9 percent piperine. A combination of 1 mg piperine per 100 mg curcumin already leads to the mentioned effect. A pinch of pepper is usually enough. Some people are sensitive to pepper and may also be sensitive to a pepper extract such as piperine. Intolerance to pepper or piperine can lead to heartburn or other stomach irritation. Therefore, if the stomach is known to be slightly irritable, it is advisable to take turmeric or curcumin preparations with piperine carefully and prudently. Ginger and other spices probably also help to increase the bioavailability of the active ingredient in turmeric. This study speaks for it: Bioavailability enhancers of herbal origin: An overview
Ingestion with fat
Because turmeric and curcumin are not water-soluble like many other substances and spices, but rather fat solubleis, must Turmeric and turmeric necessarily together with fat be taken!
The combination of the Indian spice together with pepper and e.g. olive oil, linseed oil or other fats is very tasty and improves the bioavailability of the turmeric. The turmeric powder should therefore be used generously to season dishes or taken in capsules with meals. It is best to mix the spice with a little oil before use and only then swallow it or add it to the dish. When using fresh turmeric tubers, the contained natural oils help with absorption. The use of coconut oil together with curcumin is ideal for desserts.
Extra tip: heat up!
Why are almost all spices in Asian countries heated in oil before the other ingredients are added? The better development of the aromas is certainly an important motivation for this. Another reason could be that many of the active ingredients of the spices break down better when heated in fat and are easier for the body to absorb. This should apply in particular to the curcumin contained in turmeric, there are no studies on this yet.
So the next time you cook with this great spice, first briefly heat it up in hot oil. Prefer saturated and heat-resistant oils like coconut oil or rapeseed oil for frying and cooking. Heating can also reduce the slightly bitter taste of turmeric.
Simply add 1 teaspoon of turmeric powder with a little coconut oil to a pan over medium heat. Stir in 2-3 eggs and you have a real superfood breakfast.
Dosage of turmeric and curcumin
First of all, a distinction must be made in which form the active ingredients of turmeric are consumed:
Fresh turmeric root: Chopped, fresh turmeric, which still contains the essential oils, is excellent for pickling, cooking and salads.
Dried turmeric powder: The most common use where some active ingredients are lost to drying, but most are retained.
Turmeric Extracts:The curcumin was extracted to give a higher dosage. All other active ingredients of turmeric are lost, but curcumin dosages can be achieved that have also been used in many studies.
It is not advisable to use spice mixtures as they contain too little turmeric. There are no fixed guidelines on how to dose turmeric. We have put together recommendations from several sources that are intended to serve as a guide. It is very important to differentiate between permanent, preventive use and temporary, high-dose use for certain diseases and symptoms.
The University of Maryland Medical Center recommends the following daily dose for adults:
- Fresh, chopped turmeric root: 1.5 to 3 grams per day
- Dried, powdered root (turmeric): 1 to 3 grams per day
- Turmeric extract (curcumin): 1.2 to 1.8 grams per day
In the case of acute illnesses, the doses must be increased!
Attention: distribute the intake over the day!
Since curcumin is broken down very quickly by the body, it should be taken over the day. It is best to take 1/3 of the daily dose with the main meals three times a day.
Turmeric capsules make it easier to take
Since it is difficult to take 1-2 teaspoons of turmeric every day and even then the curcumin content is not particularly high, capsule products are ideal. In addition to natural turmeric powder, these should contain high-dose curcumin and piperine. Here you will find tips and a checklist to help you buy the right turmeric product.
When choosing a capsule product, always make sure that the manufacturer can actually prove the quality and purity of its products. This applies to both conventional and organic products. The one makes a very good impression here Mount Natural brand, which completely dispenses with raw materials from China and has every batch examined in German laboratories for pollutants such as heavy metals, pesticides and fungicides as well as mold residues. Especially with spices that are difficult to grow and store, pesticides and chemicals are often used that you should not ingest on a daily basis! The recipe of the Premium turmeric capsules from Mount Natural is optimally put together for your health.
In general, one can assume that a daily intake of one teaspoon (approx. 3 grams) of turmeric powder is harmless. To treat short-term symptoms, the dose can probably safely be increased to more than 10 grams per day or the highly concentrated turmeric extract curcumin can be used. In the case of very high doses, a doctor should always be consulted. The consumption of the yellow root is also recommended as a preventive measure. Only in the rarest of cases does the patient experience discomfort as a result of ingestion. Pregnant women, breastfeeding women and children under the age of 12 are not advised to consume it, as there are no studies for this group of people.
More information about turmeric ...
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The presented content is for neutral information and does not represent a recommendation or application of the nutrients, medicines, remedies, methods or treatments described. We urgently recommend that you read all usage and warning notices on this website and on the packaging of any products you may have purchased strictly to be observed. No guarantee can be given for the correctness, completeness, topicality or balance of the information. The content in no way replaces professional advice from a doctor or pharmacist and should not serve as a basis for your own diagnoses and actions. We accept no liability for any inconvenience or damage that may result from the content presented here.
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