Unlock Turmeric’s Power: 3 Game-Changing Tips for Better Absorption

Turmeric’s health benefits depend on maximizing the absorption of its active compound, curcumin, which has naturally low bioavailability. Here are the top three evidence-based methods to enhance turmeric absorption, supported by clinical research and nutritional science:

Adding black pepper to turmeric increases curcumin absorption by due to piperine, a compound that slows liver metabolism of curcumin. This simple step is effective whether using turmeric in cooking (e.g., curries, soups) or supplements.

Turmeric is fat-soluble, so consuming it with fats like coconut oil, olive oil, or avocado improves absorption into the bloodstream. For example:
– Mix turmeric into golden milk with coconut milk
– Add turmeric to sautéed vegetables cooked in olive oil
– Take supplements with meals containing fats

Heating turmeric for 10–15 minutes while cooking (e.g., simmering in soups, stir-frying) enhances curcumin solubility and bioavailability compared to raw consumption. This method works synergistically with fat pairing—try cooking turmeric in ghee or oil.

For optimal results, combine all three methods: . Dr. Mandell recommends a paste of turmeric, coconut oil, raw honey, and black pepper taken sublingually (under the tongue) for rapid absorption. While supplements like liposomal curcumin or formulas with piperine (e.g., Turmeric Gold®) offer convenience, dietary incorporation remains the safest approach for most people. Avoid high-dose supplements without medical guidance, as they may interact with medications like blood thinners.