What volume of turmeric is considered safe and what consequences may arise from overdose?
Asking this question, we found an article by a nutritionist Atli Arnarson, a Ph.D. in nutrition at the University of Iceland. We offer you a shortened translation.
What is turmeric
Turmeric is an ancient spice, medicinal plant and food coloring from the ginger family of bright yellow or orange. Almost all turmeric in the world is grown and consumed in India.
In addition to turmeric, spice to be sold usually contains additives, for example, silica, which prevents clumping.
Cheap powders may contain other additives that are not listed on the labels.
Why do people eat turmeric?
Turmeric is used as a spice and food coloring. But it is also used to eliminate various health problems.
- reduces inflammation
- improves the antioxidant status of the body,
- dilates blood vessels
- lowers blood pressure.
Due to these factors, a person who constantly adds this spice to food reduces the risk of a heart attack.
Side Effects of Using Turmeric
Turmeric is generally considered safe and does not have any serious side effects. However, some people may experience unpleasant consequences from too large doses.
Turmeric contains about 2% oxalate. In high doses, it can lead to urolithiasis in predisposed persons.
In addition, not all commercially available powders contain pure product. Studies have shown that they can contain fillers such as barley starch, wheat or rye flour. It is dangerous for people with gluten intolerance.
To make the color “diluted” with starch or flour powder, unscrupulous manufacturers add food coloring to it. One of the common dyes of orange is methanil yellow.
Animal studies show that in large quantities this dye can cause cancer and neurological damage.
Side Effects of Dietary Supplements with Curcumin
Such food supplements are also considered safe. Studies show that doses of 1200–2100 mg of curcumin per day for 2–6 weeks do not lead to obvious side effects.
However, some people react worse to curcumin. Even with a 3-fold reduction in the dose, such people may develop acid reflux, flatulence, diarrhea, headache, nausea, and skin rash.
Studies with the use of large doses (2600 mg per 1 kg of body weight) in the long period (up to 2 years of constant use) are carried out exclusively on animals and cannot be considered completely reliable.
Among the frightening effects are liver enlargement, gastric ulcer, inflammation and an increased risk of developing liver and intestinal cancers.
How much curcumin is safe to eat?
To date, there are no official recommendations for receiving turmeric powder.
Therefore, we propose to be guided by the conclusions of the Joint FAO / WHO Expert Committee on Food Additives, working under the UN.
In 2010, a study was published that found the charges of turmeric for the spread of cancer untenable. The authors proposed to consider an acceptable dose of 3 mg of curcumin per 1 kg of body weight per day.
With a person’s weight of 81 kg, this amounts to 243 mg of pure curcumin,
Despite the fact that there is evidence of the use of 3,600–8,000 mg of curcumin per day without serious side effects, it is better to adhere to the dose voiced earlier.
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