Best Time to Take Turmeric for High Absorption and Low Side Effects

Turmeric is a golden yellow spice with antioxidant and anti-inflammatory properties that may help relieve symptoms of allergies, high cholesterol and osteoarthritis. As a supplement, it doesn’t really matter what time you take turmeric. The best time to take turmeric is when you can combine it with food, which helps increase effectiveness and reduce side effects.

Research shows that there is no significant difference in health benefits if you take turmeric in the morning, afternoon, or evening. It is most important to take turmeric supplements with food, which helps improve the absorption and potential effectiveness of the supplement.

Some people find that taking turmeric in the morning is a more convenient addition to their breakfast routine.

Combining turmeric with an evening meal that includes larger portions and fats can help your body absorb the supplement more easily. However, taking turmeric at night without food may wake you up at night with an upset stomach or loose stools.

Although the curcumin in turmeric may promote relaxation over time by reducing inflammation, it does not have an immediate relaxing effect. So, taking turmeric in the evening is not necessarily beneficial for sleep.

Some people might benefit from splitting their doses of turmeric into the morning and afternoon. A research review found that taking two smaller doses this way may help minimize the side effects of turmeric.

When you take turmeric with food, it is easier for your body to absorb the turmeric for maximum benefits. Turmeric needs a more acidic environment to be absorbed by the body. When you eat, acidic digestive enzymes help break down your food, creating the perfect environment for turmeric absorption.

Turmeric absorption is also higher when combined with fatty foods because it mixes more easily with fats than with water. Taking turmeric with high-fat foods, such as vegetable oils, fatty cuts of meat like steak, fatty fish like salmon, cheese, whole milk, and butter, can help your body absorb the supplement more effectively.

Adding black pepper to your meals can also improve the absorption of turmeric. Black pepper contains a compound called piperine that can increase the absorption of fat-soluble nutrients, including turmeric, and slow the breakdown of turmeric’s key compound called curcumin.

Research has shown that adults can safely take 4,000 to 8,000 milligrams of turmeric per day. Taking too much turmeric (or consuming turmeric on an empty stomach) may increase the risk of side effects such as nausea, vomiting, stomach upset, diarrhea, constipation, and acid reflux. High doses of turmeric can also lead to dangerous health problems, such as increased risk of bleeding and liver damage.

Because large doses of turmeric can increase bleeding and damage the liver, you should avoid taking turmeric if you have a blood clotting disorder, liver disease, or if you are taking blood thinners. You should also avoid turmeric supplements if you are pregnant or breastfeeding, as its safety is unknown.

If you have a medical condition, talk to your healthcare professional before taking turmeric supplements to avoid possible drug interactions.