Looking To Boost Turmeric's Health Benefits? Consider A Daily Supplement

If you've paid attention to the wellness world over the past 20 years, you know that turmeric is a wildly beneficial and famed spice, thanks to its variety of uses in the kitchen and ability to promote whole-body health. 

This powerful Ayurvedic spice that gives golden milk its bright, sunshiny hue has been used for thousands of years as an herbal remedy. Its rich amber color makes turmeric easy to pick out in your spice drawer and turns everything it touches (from clothes to countertops to fingers) an almost neon yellow. 

But, as I'm sure you already know, staining clothes and flavoring curry isn't all this ancient herb can do. Turmeric's known benefits—which include anti-inflammatory actions, antioxidant properties, and general support for whole-body health—have convinced some to incorporate the spice into their daily routine.* 

Turmeric comes from the rhizome, or underground stem, of the plant Curcuma longa. (Technically, a rhizome is a bit different from a root, but it seems people use the terms interchangeably.) It's also a member of the ginger family (Zingiberaceae). 

Turmeric supports cells, organs, and organ systems in order to enhance their physiological functions. Its ability to nurture a healthy inflammatory response (its most famous benefit), plus its major antioxidant actions, contribute to serious health benefits across the skin, gut1, brain, immune system, and more.* 

Indeed, turmeric has been shown to modulate proinflammatory molecules2, combat oxidative stress3, and demonstrate cardioprotective and neuroprotective4 properties; plus, it's one of the top supplements to support your mood, boost energy, and even balance your hormones.* 

The ancient herb's powerful antioxidant properties also make it ideal for supporting skin health—you can even apply it topically in the form of a DIY turmeric face mask to help brighten your skin.

If you're an avid exerciser, you might want to include a full-spectrum turmeric supplement in your workout routine: It's been shown to improve muscle performance and recovery, making it a viable supplement for active lifestyles5.* 

You may be asking why you would need a turmeric supplement when you can just incorporate the spice into your daily life (golden milk latte on Monday, curry on Tuesday, etc.). 

While using turmeric to spice up your dishes and drinks is still a fantastic and delicious option, we need to consume quite a bit of the herb (approximately 6 to 9 teaspoons!) to reap the concentrated benefits a daily bioavailable supplement can provide. 

This is because curcumin is notoriously difficult to absorb. "Curcumin can be variable within the spice form," says clinical dietitian Huma Chaudhry, R.D., LDN. "If you want a more targeted solution for your specific health concern, a turmeric supplement can be a quick and concentrated way to get that support,"* she adds. 

The key advantage of a supplement is the enhanced bioavailability. For example, Acumin™ (the form of full-spectrum turmeric root extract featured in mbg's turmeric potency+) is a unique formulation that uses polar-nonpolar-sandwich (PNS) technology6, which allows for curcumin and other curcuminoids to pass through the intestinal wall more easily, so it can be properly absorbed and used throughout the body.* 

Thanks to this cutting-edge PNS technology, Acumin™ allows for 10 times the bioavailability of regular turmeric!*† (That's something you just can't get from your golden milk.) 

Three things are important when it comes to an ideal turmeric supplement: effective dosage, optimal bioavailability, and frequency of intake. A daily turmeric supplement that prioritizes these criteria will give you the best chance of experiencing turmeric's many benefits. 

For dosage, look for at least 500 milligrams. According to registered dietitian Jess Cording, M.S., R.D., CDN, anywhere from 500 to 2,000 milligrams of turmeric can deliver benefits. And just to clarify: This doesn't mean 2,000 milligrams is better. In fact, a 500-milligram turmeric supplement with optimized bioavailability is a bigger bang for your buck (less is more).

As we mentioned above, curcuminoids typically have poor bioavailability—they're metabolized fast and often eliminated by the body before you have a chance to use them. The delivery method and supplement formula can ensure optimal bioavailability. 

Some forms of turmeric can benefit from a buddy botanical: black pepper. For those formulas, to help deliver curcumin in a form that's easily absorbable (and usable in your body), look for piperine (from black pepper extract) in the list of ingredients. 

If you're familiar with eating turmeric for your health, you may have heard about this turmeric and black pepper pairing. This is because the bioactive compound piperine in black pepper helps to enhance the bioavailability of curcuminoids.* 

Taking a daily turmeric supplement best enables you to reap the brilliant benefits of this long-used Ayurvedic herb. A high-quality turmeric supplement ensures optimal bioavailability, so each dose you take brings you closer to the wonders of this loved golden spice.