When you pick up a prescription from your local pharmacy, you’re provided with clear instructions on how to take the medication. However, when it comes to purchasing a dietary supplement like turmeric, detailed guidance may be lacking. Due to the FDA not mandating supplement labels to include timing information, you might find yourself unsure about the ideal timing for consuming your turmeric capsules.
Turmeric, known for its potent anti-inflammatory properties, can provide enhanced benefits when taken alongside a source of fat. Registered dietitians explain why the optimal time to consume turmeric is with a meal.
Why Consuming Turmeric Before or After a Meal Is Ideal for Maximum Absorption
There isn’t a specific time of day that’s considered best for taking turmeric. Instead, the key lies in consuming it shortly before or after a meal. This is because of how turmeric interacts with fat. Jenna Volpe, a functional registered dietitian and clinical herbalist, emphasizes that the active constituents in turmeric, such as curcumin, are fat-soluble. Therefore, taking turmeric around a meal containing fat—whether a few minutes before, during, or within 10-15 minutes after—is recommended.
While there’s no set rule, Volpe suggests taking your turmeric supplement with a meal that includes at least 5–8 grams of fat. For instance, pair it with an avocado toast for breakfast or a Crispy Salmon Rice Bowl for dinner. Integrative dietitian Christiane Matey highlights that meals rich in healthy fats from sources like fatty fish, full-fat dairy, olive oil, coconut oil, avocado, or nuts can slow down turmeric digestion and enhance its absorption in the bloodstream.
Alternatively, you can incorporate turmeric directly into your meals. Volpe recommends consuming turmeric in the form of golden milk made with high-fat coconut milk or adding it to rice bowls, smoothies, or dips. Keep in mind that the dosage won’t be as high as that in a supplement.
Additional Considerations: Including Black Pepper or Piperine
In addition to fat, another crucial element for maximizing turmeric absorption is likely already in your pantry: black pepper. This spice, not just valued for its culinary uses, can play a significant role in enhancing the beneficial effects of turmeric in the body. Piperine, the active compound in black pepper, has been shown to improve turmeric absorption by preventing excessive excretion by the liver. Studies have demonstrated that combining turmeric with piperine resulted in greater anti-inflammatory effects and improved blood sugar levels in individuals.
Opting for supplements that include piperine alongside turmeric or adding a dash of black pepper to your meal when consuming turmeric can boost absorption. Volpe suggests looking for supplements containing piperine or including black pepper in your meals to enhance turmeric absorption, especially when paired with a meal containing 5-8 grams of fat.
Adding black pepper to a savory meal can significantly enhance the absorption and effectiveness of turmeric supplements, according to experts. It is advised to consult with your doctor before combining these two ingredients if you have liver problems, as it may potentially cause or exacerbate liver injury.
The presence of quercetin, a plant pigment commonly found in red wine, green tea, as well as various fruits and vegetables, serves as a powerful antioxidant in the diet. While further research is necessary, initial studies suggest that quercetin could potentially augment the anti-inflammatory and antimicrobial properties of turmeric. An interesting finding from a small study revealed that individuals diagnosed with COVID-19 who consumed turmeric and quercetin showed faster recovery compared to those receiving standard care alone.
Despite the need for more conclusive research, incorporating high-quercetin foods into your diet is considered a beneficial step for overall health. Nutritionists recommend including foods like apples, onions, cilantro, kale, blueberries, spinach, and blackberries due to their anti-inflammatory properties, with the added benefit of potentially enhancing turmeric absorption.
Individual preferences play a role in determining the best time to take turmeric supplements. If taking turmeric in the morning causes stomach discomfort, a nighttime dose may be more suitable. Establishing a routine for consumption is essential to ensure consistency.
For optimal absorption, it is advised to take turmeric supplements before, during, or after a meal containing fat. Incorporating black pepper into the mix can also be advantageous, especially if the supplement does not contain piperine. Whether you choose to have turmeric with your morning oats or before dinner, the key is to select a time that you can adhere to regularly.
Despite turmeric’s well-known anti-inflammatory properties, it may not be suitable for everyone. Prior to purchasing a turmeric supplement, it is advisable to consult with a healthcare professional to determine if it is appropriate for your individual needs.
