SHOULD I TAKE TURMERIC ON AN EMPTY STOMACH?

Have you ever tasted a spicy and flavorful dish that made your taste buds dance with joy? If so, then you might have already experienced the magical powers of turmeric!

With its earthy aroma and golden hue, turmeric has been a staple in Indian and Middle Eastern cuisine for centuries.

But this humble spice is more than just a flavor enhancer - from lattes to face masks and anti-inflammatory medicines, turmeric has become a trendy ingredient that is popping up everywhere you look.

But what makes turmeric so special? Is it just a passing fad, or is there more to it?

In this article, we'll take a closer look at the wonders of turmeric and explore its history, health benefits, and creative uses. So, get ready to spice up your life with turmeric!

Turmeric: What is it?

Turmeric is extracted from the root of the ginger-related plant Curcuma longa.

It is native to Southeast Asia but used extensively in Indian, Middle Eastern, and Southeast Asian cooking due to its unique color, flavor, and health advantages.

"Curcumin" is the active ingredient in turmeric. It has been hailed as a game-changer for its anti-inflammatory and antioxidant properties. It makes up only 3% of turmeric by weight but is responsible for most of the health benefits associated with spice.

Whether fresh or dried, turmeric is commonly used as a spice in the form of a powder. It flavors many different foods, including rice, soup, and cheese.

Turmeric is utilized in Western and Eastern cooking and traditional medicine for its medicinal properties.

Should I Take Turmeric on an Empty Stomach?

When it comes to taking turmeric, there is no clear consensus. Some people find that they absorb turmeric better when they take it with food, while others find that they absorb it just as well when they take it on an empty stomach. 

Ultimately, it comes down to personal preference and what works best for you.

Taking turmeric on an empty stomach helps burn excess flab. Some prefer it this way to avoid potential interactions with other foods or supplements. 

However, research suggests that taking turmeric with food may enhance its absorption and bioavailability. Curcumin has low solubility in water and is poorly absorbed in the body. 

Consuming turmeric with a meal that contains healthy fats or black pepper (which contains piperine) may help improve its absorption and maximize its health benefits.

If you're unsure about the best way to take turmeric, consult your healthcare provider for personalized advice based on your health needs.

How Much Turmeric Should I Take?

The Joint FAO/WHO Expert Committee on Food Additives has suggested daily curcumin dosages of up to 3 milligrams per kilogram of body weight. 

A daily dose of around 200 milligrams of curcumin would be appropriate for a person weighing 150 pounds.

You should know that the turmeric percentage is often listed on the label of several pills. There is a distinction between this and the curcumin percentage. 500 mg to 2,000 mg is often suggested to get the most out of turmeric.

The most effective supplements contain exactly the quantity of curcumin advertised on the label.

Precaution: Curcumin should not be used in doses of more than 8 grams daily because of the potential for adverse effects.

How To Incorporate Turmeric Into Your Life?

Turmeric can be used either topically, in diet, or as a supplement. 

Topical Use of Turmeric

Turmeric can be used topically to help improve the appearance of your skin. It can help to reduce inflammation and redness and has even been shown to reduce the appearance of acne. 

• To use turmeric topically, you can make a paste by mixing turmeric powder with water or milk. 

• Then, apply the paste to your skin and let it sit for 15-20 minutes before rinsing it off.

Using Turmeric In Diet

When it comes to incorporating turmeric into your diet, there are no hard and fast rules. You can add it to whatever dishes you like.

It is generally recommended to take it with food, as this can help increase its absorption. Just drink plenty of fluids throughout the day, as turmeric can dehydrate.

Using Turmeric As Supplement

Certain dietary supplements are designed to be absorbed more efficiently by the body than others.

Curcumin and turmeric come in dietary supplement form and may be bought without a prescription. 

These supplements often include extracts from spices like turmeric. The curcumin concentration in the extract is much higher than that of turmeric powder.

To aid absorption, supplements may include fat molecules or undergo nanoformulation. When reduced to nanoparticle size, turmeric is more readily absorbed by the body. 

The FDA doesn’t regulate turmeric and curcumin supplements like prescription medications. Always check for the USP verification logo before purchasing the supplement.

This verifies that it was manufactured under the stringent requirements of the United States Pharmacopeia. On their site, you can also look for items approved by the USP.

Are There Any Side Effects of Taking Turmeric on an Empty Stomach?

Turmeric is generally considered safe when taken orally. However, some people may experience side effects, such as an upset stomach, when taking turmeric on an empty stomach. 

Other Side Effects Include:

• Diarrhea
• Nausea
• Headache
• Yellow clay-colored stools

If you experience any side effects after taking turmeric, stop taking it and speak to your healthcare provider.

Who Should Not Take Turmeric?

Turmeric has many potential health benefits, but some should not. These include:

• Pregnant women
• People with gallstones or kidney stones
• Diabetics
• People with a ginger allergy or other members of the Zingiberaceae family
• Those who are taking blood thinners or cholesterol-lowering medications.

Conclusion

Turmeric is a spice that has many health benefits. It can be taken on an empty stomach or with food.

If you take it for the first time, starting with a small amount is best and gradually increasing the dose.

Turmeric is safe for most people, but please speak to your healthcare provider if you have concerns.

 

 

 

 

References

Zielińska, A., Alves, H., Marques, V., Durazzo, A., Lucarini, M., Alves, T. F., Morsink, M., Willemen, N., Eder, P., Chaud, M. V., Severino, P., Santini, A., & Souto, E. B. (2020). Properties, Extraction Methods, and Delivery Systems for Curcumin as a Natural Source of Beneficial Health Effects. Medicina (Kaunas, Lithuania), 56(7), 336. 

Tayyem, R. F., Heath, D. D., Al-Delaimy, W. K., & Rock, C. L. (2006). Curcumin content of turmeric and curry powders. Nutrition and cancer, 55(2), 126–131. 

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356. 

Filardi, T., Varì, R., Ferretti, E., Zicari, A., Morano, S., & Santangelo, C. (2020). Curcumin: Could This Compound Be Useful in Pregnancy and Pregnancy-Related Complications?. Nutrients, 12(10), 3179.