How to Take Turmeric & Turmeric Dosage for Inflammation

A picture containing food, cup, table, donut

Description automatically generated

A few years ago, I learned how to take turmeric every morning and began to discover its amazing effects on pain reduction, allergies and joint inflammation.

Not only does turmeric have anti-inflammatory effects on the body, it increases the bodies antioxidant capacity, reduces pain, improves brain function, lowers risk of heart disease, acts as an antihistamine, can help prevent cancer and chronic disease, and is effective against Alzheimer’s, arthritis and depression.

One systematic review and meta-analysis provided scientific evidence that 8–12 weeks of standardized turmeric extracts (typically 1000 mg/day of curcumin) treatment can reduce arthritis symptoms (mainly pain and inflammation-related symptoms) and result in similar improvements of the symptoms as ibuprofen and diclofenac sodium.

I personally take 1 capsule of turmeric every morning (even though the bottle recommends 3 capsules).  

This has kept my joints pain free allowing me to play basketball and lift weights more often.  I love that it allows me to work out pain free and recover much faster than if I don’t take my morning dosage.

One study showed how turmeric has strong anti-inflammatory properties, even with the effectiveness of some anti-inflammatory drugs.  

It was even effective at helping me on the path back from developing patellar tendonitis or “jumper’s knee.”

Not only that, I used to have bad allergies and would be sneezing all the time.

After I started taking turmeric, I’ve noticed I almost never sneeze anymore and don’t get those watery, puffy eyes I used to get.

One study showed the effectiveness of curcumin for allergies and asthma and the inhibition of the allergic response in animals treated with curcumin suggesting a major role for curcumin in reducing the allergic response.

What is Turmeric?

Turmeric is a spice that’s been used in India for many years, due to its powerful anti-inflammatory effects and medicinal properties.

Turmeric is packed with compounds called curcuminoids, and most notably, curcumin.

Curcumin gives turmeric its color, flavor and is one of the key ingredients in turmeric’s anti-inflammatory and antioxidant capabilities.

To expand curcumin’s bioavailability, it’s best taken alongside piperine, an alkaloid found in black pepper that improves the body’s efficiency in transporting nutrients, also slowing the metabolism of curcumin by the liver.

How to Take Turmeric

When I first started taking turmeric daily, I mixed a teaspoon of the spice with my smoothie or drank it as turmeric tea.

After a few weeks, I decided I wanted an easier, more efficient way to get the turmeric in my body, so I decided to take it in pill form as part of my morning routine.

The brand of Turmeric I take is Turmeric Pills by Natures Nutrition. These work great for my pain and joint inflammation.

Other ideas on how to take turmeric as part of your daily diet include:

  1. Mixing in soups
  2. Add to tea
  3. Add to milk
  4. Mix with honey or lemon
  5. Bake with muffins, cakes or breads
  6. Add to smoothies
  7. Toss with vegetables
  8. Add to rice
  9. Add to eggs
  10. Mix with dressings or add to salads

Whatever way you choose to ingest turmeric, you need to be consistent about taking it. Any time I miss a dose or two, I can feel the joint pain and allergies start to creep back into my body. Remember, turmeric adds a bit of a kick to any meal so use the spice sparingly.

Should I take Turmeric on an empty stomach?

It is best to take turmeric on an empty stomach, and when you’ve been in a fasted state.

This will make it easier for your body to absorb and allow your body to experience the effects more quickly.

If the turmeric upsets your stomach, take it with a little bit of food to better the experience.

When Is the Best Time of Day to Take Turmeric?

I personally take turmeric first thing in the morning.

I tend to feel and perform better throughout the day.

Whatever time of day you choose, try to take it in a fasted state to get the maximum effect of the spice.

Turmeric Dosage for Inflammation – How much turmeric to take daily?

Inflammation is one of the main reasons I consume turmeric daily.

A typical Indian diet consists of about 2,000 – 2500 mg/day.

As a go-by for turmeric dosage for inflammation, studies recommend 500-2,000 mg of turmeric per day.

I tend to stay on the lower end of the spectrum, staying consistent with my dosing.

Make sure to always consult a doctor before starting any diet or nutrition regimen.

What are the Side Effects of Turmeric?

With all the good that turmeric does for the body, it still has its certain side effects.

Some adverse side effects related to the ingestion of turmeric include:

  1. Increased risk of developing kidney stones
  2. Ingestion of fillers such as wheat, barely, flour or rye from certain producers
  3. May contain an added food colorant
  4. Possible heavy metal ingestion from certain producers
  5. Exacerbate gallbladder problems
  6. Increase bruising or bleeding for people with bleeding disorders
  7. Upset stomach
  8. May lower testosterone
  9. High consumption could prevent absorption of iron
  10. May slow blood clotting

Should I take Turmeric for weight loss?

Turmeric by itself should not be used for a weight loss plan itself but may aid in weight loss through its many bodily benefits.

What are the Turmeric Benefits for the Skin?

Turmeric can also benefit the skin in the following ways:

  1. Helps fight off acne with its antiseptic and antibacterial properties
  2. Helps reduce dark circles
  3. Protects against sun damage
  4. Protects against aging
  5. Reduces appearance of stretch marks
  6. Hydrates and revitalizes dry skin

Turmeric Tea – Simple Recipe

One awesome and tasty recipe for turmeric tea is as follows:


  1. 2 cups water
  2. ½ tsp. ground turmeric
  3. ½ tsp fresh ginger
  4. 1 tbsp. honey
  5. ½ tsp. ground cinnamon
  6. Lemon wedge


Bring water to a boil in a small saucepan; add turmeric, ginger, and cinnamon. Reduce heat to medium-low and simmer for 10 minutes. Strain tea into a large glass; add honey and lemon wedge.

Summary: How to Take Turmeric & Turmeric Dosage for Inflammation

Turmeric is a great for treating inflammation. If you work out a lot, do manual labor, have sore and painful joints, or just want to reduce your risk of disease or suppress your allergies, turmeric could be right for you. Take the recommended dosage, become knowledgeable of the side effects, listen to your body, but always remember to check with a doctor before starting any health or nutrition program. I love turmeric and what it does for my body and will recommend anyone take it who wants to improve their health.

Are you going to give turmeric a try? Let me know how it goes!

Recent Posts