Turmeric has became very popular these years. Curcumin is even more popular than turmeric. It is the yellow pigment contained in turmeric that is responsible for most of the medicinal benefits. In a study abstracts from the National Library of Medicine’s database called MEDLINE, you can see more than 600 potential health properties of turmeric, and its main ingredient – curcumin.
While everywhere you can see that the experts are recommending turmeric in your diet in order to enhance your overall health, there are several things you need to consider.
Turmeric’s Key Nutrient Isn’t Easy To Absorb
Curcumin is the active ingredient that you need to absorb from the turmeric itself. But the difficult absorption is a big problem.
Many animal and clinical studies found that the concentrations of curcumin in blood plasma, urine and peripheral tissues, if detectable at all, are significantly low without counting the dosage size. Low absorption rate is not what you want when consuming this food because you will not gain the required health benefits.
How To Skyrocket Turmeric’s Bioavailability?
There are some easy kitchen solutions that you can use to enhance turmeric’s bioavailability.
1. Mix it With Black Pepper
Black pepper is potent medicine and a Strong Turmeric Adjuvant.
“If people consume a bunch of turmeric curcumin, in just one hour there will be a little bump in the level in their blood stream. We cannot notice some significant increase since our liver is working hard to remove it. But what will happen if the process is suppressed by consuming ¼ of teaspoon’s worth of black pepper? In this case you will notice the curcumin levels skyrocket. It is the same amount of curcumin, but the bioavailability enhances by 2000%. Even just a small amount of pepper- 1/20 of a teaspoon will enhance the levels noticeably. The common ingredient in curry powder along with turmeric is the black pepper.
One study concluded: Effects of piperine on the pharmacokinetics of curcumin in animals and human subjects showed that when piperine was co-administered with curcumin and given to human subjects the bioavailibility of curcumin have risen by 2000%.
2. Add a Healthy Fat to Turmeric
Knowing that turmeric is fat-soluble, it should be combined with fat in order to gain all the health benefits.
When combined with healthy fats, like coconut, ghee or olive oil, curcumin can be absorbed directly into the blood through the lymphatic system thus in part bypassing the liver.
This is vital since the curcumin is not exposed to metabolic enzymes and stays in free form, remaining in the body for longer.
3. Heat Increases Turmeric’s Bioavalibility
“The strong substance in turmeric is curcumin, which, unfortunately isn’t easily absorbed by the organism without help. But the sauté pan and a little bit of warm water can be very helpful,” says Dr. Sukumar.
“I’m adding turmeric in every sauté, only a ¼ of teaspoon. But you don’t have to use it moderately, instead, use it in larger amounts”.
“The best way to consume it is to add it in your cooking very significantly. If you have any sauté at home, just add it on. Once you add the turmeric in heated oil, it becomes fully bioavailable for you.”
In order to optimize the effectiveness of the turmeric you should always do the following things:
- Heat up the turmeric and it will activate.
- Enhance the turmeric’s absorption by 2.000% by mixing it with freshly grounded black pepper.
The University of Maryland Medical Center recommends the following dosages:
- Cut root: 1.5-3 grams daily
- Dried, powdered root: 1-3 grams daily