When you pick up a prescription from your local pharmacy, you’re given instructions on how to take the medication. But when you purchase a dietary supplement like turmeric, you likely aren’t getting the same detailed advice. Because the Food and Drug Administration (FDA) doesn’t require supplement labels to include information on timing, you may be left scratching your head, wondering whether it matters when you send your turmeric pills down the hatch.
Turmeric is a spice that boasts impressive anti-inflammatory effects, but if you’re not taking it with a source of fat, you may be missing out on its full potential. Registered dietitians break down why the best time to take turmeric is with a meal.
Why Shortly Before or After a Meal is the Best Time to Take a Turmeric Supplement for Maximum Absorption
There’s no specific time of day that’s best to take turmeric. Instead, the key is taking it shortly before or after a meal. The reason for this is because of how turmeric interacts with fat. “The key active constituents in turmeric (such as curcumin) are fat-soluble, so it’s better to take turmeric right around a meal that contains fat—whether it’s a few minutes before, during or within around 10-15 minutes after the meal,” says functional registered dietitian and clinical herbalist Jenna Volpe, RDN, LD, CLT.
While there’s no magic number, Volpe recommends taking your turmeric supplement with a meal containing at least 5–8 grams of fat. For example, try pairing it with a slice of avocado toast in the morning or this Crispy Salmon Rice Bowl at dinner. “Meals that have healthy fats, such as from fatty fish, full-fat dairy, olive oil, coconut oil, avocado or nuts, slow the digestion of turmeric and improve the bioavailability in the bloodstream,” says integrative dietitian Christiane Matey, MSHS, RDN, LDN, ABAAHP.
You can also incorporate turmeric directly into your meal. “Taking turmeric in the form of golden milk (made with high-fat coconut milk or another alternative) can be an effective way to maximize turmeric absorption into the body,” says Volpe. Other possibilities include adding turmeric to a rice bowl, smoothie or dip. Just keep in mind that the dose won’t be as high as what you’d find in a supplement.
Factors to Consider
Inclusion of Black Pepper or Piperine
Besides fat, another critical food element needed to maximize turmeric absorption is likely already in your spice drawer: Black pepper—and not for its culinary effects (though it can certainly help create delicious savory dishes).
“Black pepper has been shown to independently activate and amplify the beneficial effects of turmeric in our body,” says Volpe. Piperine is the active component in black pepper, and it’s been found to enhance the absorption of turmeric by preventing the liver from excreting too much of it. One study found that turmeric combined with piperine was more effective than turmeric alone at reducing inflammation in people on hemodialysis. Another study found that taking turmeric with piperine at breakfast helped lower blood sugar levels and increased satiety in healthy adults.
“Taking turmeric alongside a meal that contains black pepper (with or without fat) may help to improve absorption—but even more so if the meal does contain at least 5-8 grams of fat,” Volpe says. Look for supplements that contain piperine along with turmeric. Or, if you’d like a DIY absorption boost, Volpe recommends adding a dash of black pepper to a savory meal. “It can go a long way to help optimize turmeric supplement absorption and effectiveness,” she says.
Keep in mind, if you have liver problems, be sure to discuss this combination with your doctor as it may cause or worsen liver injury.
The Presence of Quercetin
Quercetin is a plant pigment found in red wine, green tea and many fruits and vegetables — it’s also one of the most abundant antioxidants in the diet. While more research is needed, studies suggest that quercetin may enhance turmeric’s anti-inflammatory and antimicrobial effects. One small study found that people taking turmeric and quercetin after being diagnosed with COVID-19 recovered faster than those receiving just the standard of care.
Despite the need for more definitive research, including high-quercetin foods in your diet is still a nutritious step. Matey says that foods like apples, onions, cilantro, kale, blueberries, spinach and blackberries are all worth eating for their anti-inflammatory properties, with the potential for boosting turmeric absorption as a nice bonus.
Individual Preferences
The best time to take turmeric supplements also depends on your preferences. If taking turmeric in the morning makes your stomach feel icky, a nighttime dose might be better. You’ll also want to integrate it into your daily routine so you don’t forget to take it.
The Bottom Line
The best time to take turmeric is before, during or after a meal containing fat to help with absorption. Adding a dash of black pepper can also be helpful, especially if your supplement doesn’t include piperine. Whether you prefer to take it with your morning overnight oats or just before sitting down to dinner, what’s most important is choosing a time you can be consistent with.
While this earthy spice is known for its anti-inflammatory benefits, it isn’t safe or appropriate for everyone. Before adding a bottle to your shopping cart, talk with a healthcare provider about whether turmeric is right for you.
