Health benefits of turmeric supplements, safe dosage, and potential risks you should know

From protecting the liver and kidneys to easing inflammation, turmeric offers many health benefits. But when taken as supplements, dosage and safety matter. (Image: Pexels)

Turmeric has long been used as a natural cure for a number of illnesses in India, including colds, cuts, and stomach problems. It is an essential component of almost every Indian dish and is still one of the most popular remedies used by grandmothers to treat common illnesses. Many people use it as an at-home first aid treatment for a variety of medical conditions.

Curcuma longa roots are used to make turmeric, which has many potent health benefits, including anti-inflammatory, antioxidant, antimicrobial, antiviral, anticancer, and even antidiabetic effects.

Although this multifunctional, therapeutic herb has historically been included in daily meals, people with hectic schedules have discovered a different way to get their recommended daily intake through supplements.

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Studies show that turmeric offers protection against kidney damage and dysfunction. It contains curcumin, which is known to have antioxidant effects which neutralise harmful free radicals and protect cells from oxidative damage.

In liver health, turmeric has shown promise in reducing inflammation associated with non-alcoholic fatty liver disease (NAFLD), one of the most common liver conditions worldwide.

While taking turmeric supplements is a good way forward, knowing the right dosage, safety, and restrictions is essential.

What is the ideal dosage of turmeric supplements?

According to the World Health Organization (WHO), 1.4 mg per pound (0–3 mg per kilogram) of body weight is an acceptable intake. However, some studies suggest that a dose of 500 to 2,000 mg of curcumin per day is also safe for most people.

What are the risks linked with supplement intake?

Turmeric and its supplements are generally safe and helpful for most people. However, caution may be necessary due to specific dietary restrictions and medical conditions.

Overconsumption of turmeric supplements may raise the risk of kidney stones because they contain a lot of oxalates. They may also decrease the body's capacity to absorb iron and lower blood sugar levels.

Because there is currently little information on the safety of these supplements during pregnancy, pregnant women are advised to speak with a doctor before beginning any supplement regimen.

Furthermore, it is important to consult a doctor before using turmeric because it has been known to interact with some medications, especially blood thinners and diabetes medications.

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Dietary limitations

Turmeric has risks despite its advantages.According to a JAMA Network Open study in 2024, turmeric is the most common herbal ingredient linked to toxic hepatitis in the United States of America.

A New Jersey woman was even hospitalised for near liver failure after she was consuming 2,250 mg of turmeric supplements every day, increasing her liver enzymes 60 times the normal limit.

The supplements can also increase your risk of kidney stones if it runs in your family history.