How Much Turmeric Per Day is Recommended To Eat?

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

People are using Turmeric for the longest time in history & we know how beneficial Turmeric is for good health.

The critical question, however, remains, which is; how much Turmeric per day is recommended?

Before I tell you the recommended dose of Turmeric per day, let me take you through some of the essential points about Turmeric.

Some herbs have a natural chemical composition which benefits in many ways. Turmeric is one such herb. When you add such herbs to your daily diet, it sure improves the health.

Turmeric also imparts a natural fragrance and color to the food.

How to Eat Turmeric?

You can use turmeric in many ways. I use it in curry powder form as well as the whole root.

You can prepare turmeric root for cooking by peeling the thin skin of it. To use the powder form, dry the seeds and grind them.

I will divide this section into two parts.

1. Eating turmeric by slicing or chopping the root

How To Prepare Turmeric
Source: Pixabay

You can peel the root and slice it to use in stir-fries. Asians have turmeric as a staple and include it in their daily diet.

When I make stir-fries, I add turmeric in it before adding the vegetables and chicken.

To use it as an aside, you can take vinegar and add turmeric slices in it with a pinch of salt. It works as a taste enhancer to your food.

2. Eating turmeric in the powder form

Turmeric SpiceThis section is essential for all of you who are looking to lose weight using turmeric.

In my weight loss regime, I used to start my mornings with turmeric and honey.

  • Take some lukewarm water in a cup and add a pinch of turmeric.
  • Add honey to it to subside the bitter taste of turmeric.
  • Have this daily for a month, first thing in the morning.
  • It will help you prevent cold and flu.

There is one more way you can have this powder daily.

  • Take a tablespoon of honey and mix a pinch of turmeric powder in it.
  • Mix very well and have it.
  • You can have it anytime in the day.

How Much Turmeric Per Day…?

Below is more about the doses of turmeric for different health benefits.

How Much Turmeric Per Day to Lose Weight?

Flax Seed For Weight LossThe recommended dose of turmeric for weight loss is anywhere between 400 mg to 600 mg twice or thrice a day.

Although the recommended value is more than I had, I could see noticeable results. But for obesity, please follow the recommended dose.

Please include it in your daily diet along with black pepper for increased absorption.

How Much Turmeric Per Day for Inflammation?

Turmeric is superb for curing inflammation. I am not talking about serious inflammation issues. For that, please consult your physician.

For inflammations like joint pain, swelling, etc., you can use turmeric topically as well. Apply turmeric powder along with water to the joints and keep it overnight.

To reduce inflammation and pain, you can have turmeric milk. To make turmeric milk, bring the milk to a boil and add a turmeric pinch.

Hot turmeric milk might not suit you if you are suffering from gastritis. So be aware.

In Ayurvedic medicine, turmeric is also used to clean wounds. The recommended dose of turmeric is 500 mg twice daily.

How Much Turmeric Per Day for Arthritis?

The recommended dose of turmeric root for Arthritis is 1 – 3 grams per day. If you want to have turmeric powder, then the amount should be between 400 mg to 600 mg twice daily.

The doses for turmeric vary from a minimum of 400 mg to a maximum of 3 grams. Indians include about 3-gram turmeric in their daily diet.

If you are trying turmeric for the first time, start with a minimal amount.

What are the Benefits of Eating Turmeric Daily?

If you eat Turmeric daily, you can keep yourself away from many health-related problems.

By including Turmeric in your diet daily, you can get the below-mentioned health benefits.

High Cholesterol

Include Turmeric in your diet daily to keep the blood cholesterol level low. If you are not suffering from high cholesterol, it will help you prevent the cholesterol level from rising beyond normal.

High cholesterol level in the blood causes heart problems. Prevent heart attacks by making sure you include this beneficial herb in your daily diet.


Turmeric is beneficial in the case of Arthritis. For the typical swollen and painful joints, turmeric can help.

Make sure you include a little bit of turmeric in your diet if you are suffering from Osteoarthritis. I will write about the recommended dose for this in the later section here.


Inflammation is caused when there are free radicals in the body. In arthritis as well, the free radicals cause inflammation in the joints.

They leave the joints swollen and painful. Turmeric is helpful in every type of inflammation.

Cancer Prevention

Turmeric also has anti-cancer properties. It can destroy cancer cells or tumor cells.

The components in turmeric inhibit the growth of tumor cells. So, when the cell growth retards, cancer cells don’t grow any further.

However, this is just a precautionary measure that you can take to keep away from cancer. It is not a remedy to cure cancer.


Curcumin, which is an essential component of Turmeric, helps to boost immunity. There are free radicals in the body that are harmful. Curcumin destroys these free radicals from the body.

The activity of destroying the free radicals is also known as anti-oxidation. So Turmeric is known to be a potent anti-oxidant.

Weight Loss

You will be happy to know that Turmeric can help you lose weight. I have lost weight using Turmeric.

One important thing to lose weight is to eat in control and burn fat. Turmeric helps in burning fat. It regulates the metabolism of your body.

High metabolism of the body prevents fat deposition. This is one primary reason why I think you should include turmeric in your daily diet.

It is valid even if you are not trying to lose weight. At least you will keep your weight under control.


Turmeric is also known to help in fighting eczema.

Warning Note

Turmeric does not show any adverse effect on the body. But, some people might be allergic to curcumin (turmeric vs. curcumin).

If you feel nauseatic, dizzy, or uncomfortable after trying turmeric, consult your physician.

However, it is always good to take precautions.

For pregnant and lactating women, it is better not to try this. If you are suffering from gastritis, turmeric might aggravate it.

Turmeric has not such fantastic taste, so be sure to read how to make it taste better.

Where can you buy turmeric?

It is essential to buy only proven turmeric quality from the oldest brand producers—check out my post for more details with detailed reviews.

Ending Note

I try to include this yellow root in my daily diet as much as possible.

You can also make it a practice to add turmeric to your food daily. It helps to maintain good health.

Good health is happiness.

By this, I come to an end. I hope you find this article a lovely read. If you find it helpful for you, do share it with your friends.

I would also be glad to receive your thoughts, comments, or queries on this in the comments below.


About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

5 thoughts on “How Much Turmeric Per Day is Recommended To Eat?”

  1. Hi Ms. Cindy!

    I bought a Ginga Turmeric Brew (fine) – Pure turmeric extract with natural sweetener to lose weight. I am taking it 2 teaspoons of turmeric brew powder in a cup of hot water twice per day. Is this enough for the daily dose of turmeric or do I need to increase or decrease it.

    Hope to hear from you.

    Thanks and GOD bless!


    1. Nina ,
      Did Cindy respond to your question?? I mix ginger powder and tumeric powder together(equal Parts) then I add 1/8th of a teaspoon to my shakes every morning. I also would like to know how much to take. It says in the article 400 mg to 600 mg. It would be nice to have that in teaspoon measurement. Hope you are healthy and safe

    2. The recommended daily intake of turmeric can vary depending on the individual, their health condition, and any other supplements they are taking. In general, most studies suggest that a daily dose of 500-2000mg of curcumin, the active compound in turmeric, is safe and effective for most people. However, it’s important to note that the specific product you mentioned, the Ginga Turmeric Brew, may contain different amounts of curcumin and other ingredients, so it’s best to check the label or consult with the manufacturer for specific dosage information.

      2 teaspoons of turmeric brew powder twice per day in a cup of hot water, would give you 4 teaspoons a day. Without knowing the exact measurement of curcumin in the product, it’s hard to say if it’s enough for daily dose or not.

  2. There is a huge difference in values between processed powder and whole ‘root’. 1 gram of both offer completely different nutritional values!! Every website treats root and processed powder the same, but they’re not. Root 100g = 390 calories, powder, 100 grams processed powder = 103 calories. Processing the root into powder reduces much of the antioxidant and nutritional value of the root. So my presumption is take 3.8x the weight of the root vs. 1x processed powder. i.e. if they recommend 1000mg of processed powder, substitute it for 3,800mg of actual root.

    Tumeric ‘Root’ really isn’t that bad, I call it “my spicy carrot,” I slice 25g to 30g of the ‘root’ into my huge salad (50g romaine, 50g arugula, 50g spinach), using a large sliced apple in the salad to help make it go down easier, clover&broccoli sprouts, bacon bits, black pepper, Ceylon cinnamon. No other carbs or sauces to ruin the calorie carb numbers. Add more stuff to it, if its protein and fat.

    1. Thanks for sharing your input. You make a valid point that there is a difference in nutritional value between processed turmeric powder and whole turmeric root. Whole turmeric root does contain more calories and nutrients than processed powder. However, it can be difficult to consume large amounts of whole turmeric root on a daily basis, which is why many people opt for the powder form. It’s also worth noting that different sources may have slightly different recommendations for turmeric intake. The salad recipe you provided sounds delicious and a good way to incorporate turmeric root into your diet.

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