Turmeric`s active compound called curcumin is responsible for most of its medicinal properties.
According to the study abstracts from the National Library of Medicine`s bibliographic database known as MEDLINE, turmeric possesses more than 600 health benefits.
However, even though turmeric is extremely beneficial, it is important to read this article and learn some things about its use.
Turmeric’s Key Nutrient Isn’t Easy To Absorb
Although turmeric and its active compounds provide many health benefits, the problem is that curcumin is difficult to absorb.
Many studies have shown that the concentrations of curcumin in peripheral tissues, urine and blood plasma are too low regardless of the turmeric intake, meaning that this low absorption rate doesn’t provide the same health benefits.
How To Skyrocket Turmeric’s Bioavailability?
The good news is that there are various ways to increase turmeric`s bioavailability. Among them are:
- Always Mix With Black Pepper
Even when taken alone, black pepper works as potent medicine but it is also shown to work as turmeric adjuvant.
According to NutritionFacts, “If people are given a bunch of turmeric curcumin, within an hour there’s a little bump in the level in their blood stream. We don’t see a large increase because our liver is actively trying to get rid of it. But what if the process is suppressed by taking just a quarter teaspoon’s worth of black pepper? Then you see curcumin levels skyrocket. The same amount of curcumin consumed, but the bioavailability shoots up 2000%. Even just a little pinch of pepper—1/20th of a teaspoon—can significantly boost levels. And guess what a common ingredient in curry powder is besides turmeric? Black pepper.”
- Add a Healthy Fat to Turmeric
Given the fact that turmeric is fat-soluble, combining it with a fat is the best way to increase its bioavailability and reap its benefits.
When combined with olive oil, ghee oil, or coconut oil, curcumin is absorbed directly into the bloodstream through the lymphatic system. According to DrNibber, this is of utmost importance because in this way the curcimin stays in its original form and stays in the body much longer.
- Heat Increases Turmeric’s Bioavalibility
According to Dr. Sumumar, “The potent ingredient in turmeric is curcumin, which, despite its power, is not easily absorbed by the body without assistance. This is where the sauté pan and a little warm oil come into play.”
“I use it [turmeric] in every sauté, just a quarter teaspoon, a half teaspoon is enough. But you don’t have to use it sparingly – use it lavishly.”
“The better way to take it, I feel, is to use it in your cooking very extensively. If you have any sauté, just sprinkle it in. The moment you heat oil and add turmeric to it, it now becomes completely bioavailable to you.”
Therefore, to increase turmeric`s bioavailability, you need to do the following things:
- Boost turmeric’s absorption by 2,000% by combining it with some freshly ground black pepper.
- Mix turmeric with a healthy fat to bypass the liver.
- Activate turmeric by heating it up.
According to the University of Maryland Medical Center, the RDA of turmeric is:
- Cut root: 1.5 – 3 g per day
- Dried, powdered root: 1 – 3 g per day