Turmeric contains curcumin, its primary active ingredient, which has powerful anti-inflammatory and antioxidant properties. However, curcumin has poor bioavailability, meaning the body absorbs it inefficiently. To improve turmeric absorption, here are the best methods:
- Combine with Black Pepper: Black pepper contains piperine, a compound that significantly enhances curcumin absorption. Even a small amount of black pepper can increase bioavailability by up to 2,000%.
- Consume with Healthy Fats: Curcumin is fat-soluble, meaning it dissolves in fats. Consuming turmeric with fats like coconut oil, olive oil, or avocado helps curcumin be absorbed more effectively.
- Heat Turmeric: Heating turmeric slightly increases its solubility and absorption. Using it in warm dishes or drinks like golden milk can enhance its benefits.
- Use a Curcumin Supplement: Some supplements come with enhanced formulations, like those combined with phospholipids (as in Meriva® or BCM-95®), which improve absorption.
- Take with Quercetin-Rich Foods: Foods like onions, apples, and grapes contain quercetin, which inhibits certain enzymes that deactivate curcumin, increasing its availability.
Incorporating turmeric in these ways can maximize its absorption and benefits.