The recommended daily intake of turmeric generally ranges from 500 milligrams to 2,000 milligrams (2 grams) per day, often in the form of turmeric extract with high curcumin concentration. For general use, a lighter dose of 500 to 1,000 milligrams per day is commonly suggested. It is considered safe to take up to 8 grams per day, but most experts recommend staying within the lower dosage range for typical health benefits. Turmeric supplements are often taken twice daily with food to enhance absorption, especially when combined with fats like oils or avocado. For specific conditions like osteoarthritis, doses of 500 to 1,500 milligrams daily for about 3 months have been studied. The World Health Organization suggests an acceptable daily intake of curcumin around 1.4 milligrams per pound (3 milligrams per kilogram) of body weight. It is important to consult a healthcare provider before starting turmeric supplements, especially for those with medical conditions or on medication, as high doses may cause mild side effects such as stomach upset or interact with health conditions. In summary:
- Typical daily dose: 500–2,000 mg of turmeric extract or powder
- Safe upper limit: up to 8 grams per day (usually not necessary)
- WHO guideline: about 3 mg/kg body weight of curcumin
- Take with food, preferably fats, for better absorption
- Consult healthcare provider before use
