TurmericI’ve written about the spice turmeric before, but in this article we are going to upgrade the recipe, increasing the benefits of regularly consuming this amazing spice even more. By adding some fat, black pepper and heating it up, we can turbocharge its bioavailability to the body, enhancing all those benefits we previously discussed.


A Reminder of the Benefits of Turmeric

According to The International Journal of Biochemistry & Cell Biology, turmeric’s remarkable anti-inflammatory properties means it has been found to be helpful for:

o Alzheimer’s disease,
o Parkinson’s disease,
o multiple sclerosis,
o epilepsy,
o cerebral injury, Turmericsmall
o cardiovascular disease,
o cancer,
o allergy,
o asthma,
o bronchitis,
o colitis,
o rheumatoid arthritis,
o renal ischemia,
o psoriasis,
o diabetes,
o obesity,
o depression,
o fatigue,
o and AIDS.

Studies have shown turmeric to be as effective as 7 different classifications of drugs including: Lipitor/Atorvastatin (Cholesterol Medication), Corticosteroids (steroid medications), Prozac/Fluoxetine & Imipramine, (antidepressants), Aspirin (blood thinner), Anti-Inflammatory Drugs, Oxaliplatin (chemotherapy drug) and Metformin (diabetes drug).

Skyrocking Turmeric’s Bioavailability

The active component of turmeric is curcumin and it is not easily absorbed by the body. However there are some proven steps which can increase its bioavailability.

Mix with Black Pepper

Mixing turmeric with black pepper can increase its bioavailability by 2000% according to research published in the Journal of Medicinal Plant Research.

Add Healthy Fats

Second turmeric is fat-soluble, so by mixing it with healthy fats like coconut oil, ghee or olive oil, this also increases its bioavailability according to research published in the journal Cancer Research and Treatment.

Heat Up

Research shows heating up for 10 minutes increases the solubility of turmeric in water 10 fold, this may help absorption as well.

Turmeric Dosage Information

According the University of Maryland Medical Center the recommended daily dosage of turmeric is:

• Cut root: 1.5 – 3 g per day
• Dried, powdered root: 1 – 3 g per day

The upshot of this research on the bioavailability of turmeric is that it is an excellent addition to bone broth and other hot drinks. Here are some recipes ideas.

Turmeric Recipes

Turmeric Bone Broth


  • 1 pint pre-cooked bone broth (e.g. carton by Pacific foods)
  • 1 tablespoon organic coconut oil or ghee
  • ¼ teaspoon black pepper
  • 1-3 grams of dried organic turmeric powder


Add the coconut oil or ghee, black pepper and turmeric to a pint of cold bone broth in a sauce pan and heat up. Simmer for 5 minutes. Sip or drink.

Turmeric Paste


  • ¼ cup turmeric powder or 1-inch knob of fresh turmeric, finely grated
  • ½ teaspoon ground black pepper
  • ½ cup filtered water
  • Optional: 1/8 teaspoon powdered ginger or ½-inch piece of fresh ginger, finely grated


Cook all ingredients together in a small saucepan on medium heat. Stir well until the mixture thickens—it doesn’t take long. When a paste has formed, removed from heat and allow to cool.

Golden Milk


• 1 cup milk (almond, coconut, or organic cow’s milk)
• 1 teaspoon raw organic coconut oil
• ¼ teaspoon turmeric paste (or more, to taste)
• Honey, to taste (unpasteurized and local, if you can get it)


Combine all ingredients except honey in a small saucepan. Cook on medium heat, stirring constantly. When completely blended and hot (but not boiling), remove from heat and add honey to taste, stirring until dissolved.

Turmeric Tea


  • 4 tsps turmeric
  • 2 teaspoons ginger
  • 1-2 1/2 teaspoons of cinnamon
  • Pinch of black pepper
  • 1 tsp of vanilla extract
  • 2 teaspoons raw honey
  • 1/2 cup coconut milk
  • boiling water


Fill mug half way with boiling water. Add the turmeric and ginger. Cover and let steep for 10-15 minutes. Stir in cinnamon, vanilla extract and honey and black pepper. Fill the rest of the mug with coconut milk and stir.

Turmeric Latte


  • 1/2 cup organic turmeric powder
  • 1/3 cup unrefined organic coconut oil or extra virgin olive oil
  • 1/2-1 tsp black pepper
  • Pinch of cinnamon, cardamom and clove
  • 1-2 tsp raw honey
  • 1/3 cup of almond or coconut milk


Combine 1 cup of water with 1/2 a cup of organic turmeric in a saucepan and heat on low for about 7 minutes, adding more water (up to 1 additional cup) if it becomes too dry.

Remove from heat and stir in 1/3 cup of unrefined organic coconut oil or extra virgin olive oil, and 1/2-1 tsp of black pepper.

Store this in a glass container in the fridge.

In the morning, put one teaspoon of paste in a mug, add a dash of cinnamon, cardamom, clove, a teaspoon or two of raw honey to about a 1/3 cup of almond or coconut milk. Fill the rest of the mug with boiling water and stir.

Final Note:

Research has also shown that turmeric’s bioavailability may be helped by adding milk thistle extract and quercetin.

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Bone Broth

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