First, take it with some form of fat, as Curcumin is fat-soluble and will absorb more readily through the digestive tract if it hitches a ride on some fats. The best choice is a type of fat called Lecithin, which is actually found to some extent in all living things, but is more highly concentrated in certain foods such as egg yolks, soybeans, and sunflower seeds. You can either pair your Turmeric with these whole foods, or you can purchase Lecithin that has been extracted (again watch out for non-organic Hexane extracted Lecithin—yup solvents are a problem across the food and supplement board! A full blog post on how to avoid chemical solvents is to come soon). Many Curcumin supplements add Lecithin (also known as Phospholipids) to their formulations and gouge the price, calling it “Phytosome—a more bioavailable form of Curcumin,” which is true, but you can get the same effect much more easily with less cost to your wallet, and likely in a more healthy way if you’re using whole foods, rather than their chemically extracted Phospholipids mixed with chemically extracted Curcumin. Lecithin is also a great supplement in its own right, as it is a rich source of Choline, a building block for cell membranes and neurotransmitters in the brain associated with memory. Again, check out Mountain Rose for Organic Lecithin—I love these guys! Another thing to consider is using a gentle amount of heat to encourage the binding of the Curcumin to the fat molecules, whatever the fat you choose. Another great option is Coconut oil, which does not have much Lecithin, but is a great source of easily metabolized fats.
Secondly some other herbs help to activate the absorbability of Curcumin. One is Black Pepper, which increases the absorption rate up to 2,000 times according to some studies! Because of this I always use it with my Turmeric. Always! Another is Turmeric’s close cousin Ginger, which not only increases the bioavailability of Curcumin, but is itself a source of this chemical constituent, albeit not as much as Turmeric. Lastly, whole Turmeric potentiates itself! It has been found that Turmeric Essential Oil (EO) portion of this herb helps to improve the absorbability of Curcumin in the gut. Keep in mind, the EO is steam distilled, so because Curcumin is fat-soluble and not water-soluble there is actually no Curcumin in the EO—which is a common misconception—but it does serve to potentiate the uptake of Curcumin found in the whole root. This is another benefit of using whole powdered root over extracted supplements, which only aim at extracting the Curcumin, leaving the precious EO behind. If you’re using whole powdered root already, throw in some EO to replace EOs lost in the drying process—only a few drops will be needed per serving. Also, if you are cooking your Turmeric in any way, the essential oil will evaporate away with heat, so this is another reason to add it back in. Eden Botanicals has a great affordable organic Turmeric EO (again I don’t get money or perks from these guys, just sharing my source).
One last consideration before I give you a quick Turmeric recipe utilizing all of these recommendations—avoid too much of a good thing! Turmeric is a powerful antioxidant—so powerful that if you take more than recommended it may have a pro-oxidant effect (meaning the exact opposite of antioxidant)! Additionally, a smaller dose has been shown to be as effective as a larger one, so there seems to be a plateau effect that negates the need for more. The Turmeric craze is strong right now and in our society we tend to think more of a good thing is better, but that’s not always the case. Be careful and mindful of any side effects you may experience, as they are documented (digestive upset / rash) yet usually mild and rare. Otherwise, enjoy the benefits and flavor of this medicinal spice from the orient!
Here’s an easy quick recipe to incorporate all the above recommendations into a daily routine:
3 Tablespoons Organic Turmeric Powder
3 Teaspoons Organic Black Pepper Powder
6 Cups Purified Water
3 Cups Organic Soy Milk (May Substitute Coconut Milk)
- Optional Additions -
1 Tablespoon Organic Liquid Soy Lecithin
1 Tablespoon Organic Ginger Powder, Juice or Freshly Grated Root
12 Drops Organic Turmeric Essential Oil (EO)
1 Tablespoon Organic Fair Trade Honey or Agave Nectar
- Mix all ingredients in a shaker bottle or blender
- Stir over low heat for 5 to 10 minutes (this step is optional, if doing so I highly recommend adding Turmeric EO after cooling)
- Refrigerate and take about 1½ Cups daily with breakfast
- Makes 6 servings