Turmeric Flower in Maharashtra, India. Photo by Sankarshansen.
This article from The Epicurean Digest lays out some great practical information about using turmeric as an anti-inflammatory. We love seeing this kind of science-based dosage and usage info that helps people get the most out of herbal health care.
How: Always with fresh ground black pepper (see below why) and some fat or oil as it is lipophilic (oil soluble). I use coconut oil.
How much: For adults the official recommendation is up to 1.5 g. daily which will be about one very slightly rounded teaspoon which can be divided over two to three doses daily. Therapeutic doses are considered to be 2-3 g. See cautions below. Not recommended for small children under two. For older children and those over 65, start with a low dose. There are varying opinions as to the dosage and confusion between the active ingredient curcumin and turmeric doses.According to research, piperine, the active ingredient in black pepper will increase significantly the bio-availability of curcumin by 2000% (or put differently, 20 times more bio-available.). Turmeric has poor bioavailability due to its rapid metabolism in the liver and intestinal walls. Piperine works via various mechanisims that enhance absorption off ALL nutrients.
The article goes on to discuss tea, supplements and cooking with turmeric, all with an eye toward getting enough to do some good. It has some great cautions too, about its use by people with specific health conditions or medications. Read it all at the link.