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