Four Tips To Increase Turmeric Absorption
Turmeric has made its way into everything—from smoothies to supplements—and for good reason.
What Ayurvedic practitioners in India have known for thousands of years is now being confirmed by modern science: turmeric is a powerful anti-inflammatory. Research suggests it may support inflammatory conditions like rheumatoid arthritis and osteoarthritis, slow cancer growth, and even improve cognitive function (i-iv). More recently, studies have also explored turmeric’s potential to support weight loss and improve markers like insulin and leptin resistance (v).
But here’s what most people don’t realize: curcumin—the main active compound in turmeric—is poorly absorbed on its own and has limited impact on blood levels when taken without support (ii). The good news? There are ways to enhance absorption and get more benefit from your turmeric. Here are four simple strategies to help:
Sprinkle Black Pepper:
Piperine—the compound in black pepper that gives it its kick—can significantly enhance your body’s ability to absorb curcumin from turmeric. In one study, when taken with 20 mg of piperine per 2.2 pounds of body weight, piperine improved the bioavailability of turmeric by 2000% (i)(vi-vii)!
Add Some Fat:
Turmeric is fat-soluble, so it’s absorbed much more effectively when taken with fat—like coconut milk, almond milk, or another healthy fat source (i).
Heat It Up:
Heat is said to increase the solubility of curcumin (the primary active constituent in turmeric) by 12 times, which may also increase its bioavailability in the body (viii).
Eat Quercetin-Rich Foods:
Quercetin is a flavonoid found in many plant foods such as onions, capers, and Serrano peppers, and is known to inhibit an enzyme that inactivates curcumin. Adding turmeric to quercetin-rich foods can increase the absorbability of turmeric in the body (vii)(ix).
A hot coconut curry made with coconut milk, black pepper, turmeric, and onions is a delicious way to support your body’s ability to absorb turmeric.
Golden milk is another favorite—it’s warming, nourishing, and a great way to enjoy turmeric’s benefits. Here’s my go-to recipe:
GOLDEN MILK RECIPE
Ingredients:
1 cup organic, full fat coconut milk (canned, BPA-free, gum-free)
1 cup purified, hot water
1 tbsp. fresh turmeric
1/2 tsp. fresh ginger
1/4 tsp. black pepper
1 tbsp. Ceylon cinnamon
1/4 tsp. cardamom
1/4 tsp. allspice
1/4 tsp. nutmeg
Monk fruit or fig-based allulose to taste
Directions:
1) Blend ingredients in Vitamix or other high-speed blender until ingredients are thoroughly combined and golden milk is steaming when blender lid is removed, about 3 minutes.
2) Adjust stevia to taste.
3) If your blender doesn’t heat golden milk sufficiently, transfer to a saucepan and bring to a simmer over low heat.
4) Simmer for 2-3 minutes, turn off heat and pour golden milk into two mugs.
5) Serve and enjoy!
Serves 2.
References
i) Carter, A. (2008). Curry Compound Fights Cancer in the Clinic. JNCI J Natl. Cancer Inst., 100(9), 616-617.
ii) Linus Pauling Institute (2015). Curcumin. Retrieved from http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin
iii) Ng, T.P., Chiam, P.C., Lee, T., Chua, H.C., Lim, L., & Kua, E.H. (2006). Curry Consumption and Cognitive Function in the Elderly. Am. J. Epidemiol., 164(9), 898-906.
iv) Rinaldi, A.L., Morse, M.A., Fields, H.W., Rothas, D.A., Pei, P., Rodrigo, K.A., . . . Mallery, S.R. (2002). Curcumin activates the aryl hydrocarbon receptor yet significantly inhibits (-)-benzo(a)pyrene-7R-trans-7,8-dihydrodiol bioactivation in oral squamous cell carcinoma cells and oral mucosa. Cancer Res., 62(19), 5451-5456.
v) Yu, Y., Hu, S.K., & Yan, H. The study of insulin resistance and leptin resistance on the model of simplicity obesity rats by curcumin. Zhonghua Yu Fang Yi Xue Za Zhi, 42(11), 818-822.
vi) Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P.S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med, 64(4), 353-6.
vii) Mehta, A., Kaur, G., & Chintamaneni (2012). Piperine and Quercetin Enhances Antioxidant and Hepatoprotective effet of Curcumin in Paracetamol Induced oxidative stress. Int J Pharmacology, 8(2), 101-107.
viii) Kurien, B.T., Scofield, R.H. (2009). Oral Administration of heat-solubilized curcumin for potentially increasing curcumin bioavailability in experimental animals. Int J Cancer, 125(8), 1992-1993.
xi) Beltsville Human Nutrition Research Center (May 2014). USDA Database for the Flavonoid Content of Selected Foods. U.S. Department of Agriculture Agricultural Research Service.