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According to studies performed with human subjects, doses of up to 8000 mg per day appear to be safe. Some minor side effects have been reported in some studies, such as diarrhea, headaches, rashes and yellow stools. However, it should be noted that the curcumin doses found in the various supplements available are not controlled and can be very variable. Because its bioavailability is limited, curcumin is often accompanied by piperine, an alkaloid found in black pepper, which promotes its absorption. On the other hand, care must be taken because piperine can also interact with certain drugs by slowing down their elimination. Turmeric can also stimulate gastric acid production in the stomach and can facilitate bleeding. Thus, the consumption of turmeric supplements is not recommended for pregnant women, people undergoing anticoagulant therapy or for those suffering from gastric ulcers. In short, you should consult your doctor before taking any supplements to make sure they are safe for you.
Finally, although turmeric has many potential therapeutic applications, further studies are needed to better understand its effects before recommending supplementation. In the meantime, it could be worthwhile to use turmeric regularly to cook with, for example in salad dressings, curry, soups, smoothies or marinades. Here are some recipe ideas to inspire you!