How much of turmeric is too much: Benefits and side effects

Turmeric is one of the most valued and powerful spices you can ever bring to your kitchen. While adding a pinch (or two) of turmeric to dishes is customary in Indian cuisine, its purpose goes beyond adding a bright hue to your curry or cutlet. Turmeric or Haldi with its incredible antioxidant and antibacterial properties secretly guard you against many seasonal illnesses or infections that could be lurking in your surroundings.
Turmeric’s reputation has been built over the centuries courtesy of a compound called

curcumin

which holds countless healing properties, including killing cancer cells in certain cancers.

It can also treat skin disorders, upper respiratory tract disorders, joint pain, and digestive problems.

Turmeric has been used since ancient times to treat sprains and swelling. Its compound curcumin has pain-relieving properties. Research has demonstrated that curcumin’s potential in managing osteoarthritis pain, as per Harvard Research. For arthritis patients, turmeric can be highly beneficial as it can reduce inflammation.

Heart health

Turmeric can lower ‘bad’ LDL cholesterol and triglycerides and reduce the risk of heart disease as per Complementary Therapies in Medicine. It also helps improve the function of the endothelium or the lining of your blood vessels. It has anti-inflammatory properties that can be heart protective.

Diabetes management

Turmeric can improve blood sugar metabolism and potentially reduce the effects of diabetes in your body. According to a study published in peer-reviewed journal Hindawi, curcumin can help manage insulin resistance, hyperglycemia, hyperlipidemia, and islet apoptosis and necrosis, apart from preventing from many complications of diabetes.

Boosting immunity

Turmeric can prevent against infections and seasonal disorders and must be consumed as directed by physician for boosting immunity.

Side effects of too much turmeric

Toxic: Turmeric is a potent spice, but its extracts can be potentially toxic due to certain alkaloids and purified curcumin, when taken in high doses. Raw turmeric is rarely toxic, it can be taken 5-10 gm daily.
Warm spice: Besides turmeric is considered a hot-warming spice in Ayurveda which means people with Pitta disorders like bleeding diseases and menorrhagia should consume it with care.
Unsuitable for summer: Turmeric extract

isn’t ideal in high quantities for summer season, as per Ayurveda, though one can continue to add it to their stir-fries and curries in small amounts.

Not appropriate for underweight people: Turmeric isn’t ideal for those aiming to gain weight or those who are already underweight. On the other hand, it can aid in weight loss. The spice should also be avoided in excess by those who suffer from body dryness, constipation, and dry skin. Such people should consume it with healthy fats like ghee to reap benefits.
Can have allergic reactions: Many people are allergic to turmeric and eating it may cause a rash, hives or abdominal pain.
Digestive issues: Another side effect could be digestive issues like stomach upset, nausea, dizziness, or diarrhea.

How much turmeric should you consume in a day?

Several studies agree that the right amount of turmeric per day can range from 500–10,000 mg. The Arthritis Foundation recommends one 500 mg capsule of curcumin extract taken twice daily to help control symptoms of osteoarthritis.
Having the spice in moderation can prevent you from many disorders. As Covid, RSV, and flu season approaches, adding turmeric to your diet can be highly useful in boosting immunity.