Turmeric is also available in the following forms:
Cut root: This is essentially fresh turmeric that still contains the plant’s natural moisture (water). You can add this to other foods such as salads or even a vegetable dish. Do not cook or heat it however as that will destroy the valuable nutrients in it.
Dried root: Turmeric powder is made by freeze drying the fresh cut root and then grinding it into a powder. Dietary supplements are typically in this form. Curcumin is extracted from the turmeric and then concentrated to make standardized powders (each dose must contain the exact amount of active ingredients to be called standardized.) Most people will see benefits from as little as a teaspoon of turmeric a day.
Fluid extract: This is a liquid form of the active ingredients typically mixed with vegetable glycerin, and water.
Tincture: Tinctures are made with alcohol as the delivery method. Tinctures can range in strength but the basic ingredients are turmeric, distilled Water and 20% alcohol
Tea: Turmeric root is available as a tea. Some like to add a little coconut oil/milk and black pepper to their “golden milk”, but milk and honey are also popular additions. Ginger root is another common addition to turmeric tea, adding a spicy, healthy boost.
Note: Piperine, the active ingredient in black pepper will increase significantly the bioavailability of curcumin by 2000%. The best turmeric supplements contain black pepper for this very reason. As will the use of coconut oil. Taking turmeric with food-quality essential oils can boost also absorption by as much as 70%. Read more here.
Ideal Turmeric Dosage
According to the University of Maryland Medical Center, the following are standard doses for adults:
- 3—5 g fresh cut root, daily
- 1—3 g dried powdered root, daily
- 400—600 mg, curcumin (standardized powder) 3 times daily
- (1:1) 30—90 drops fluid extract, daily
- (1:2): 15—30 drops, tincture, 4 times, daily