Fresh Turmeric Root VS. Turmeric Powder
You can either use fresh turmeric root, or use turmeric powder.
With almost all natural whole-foods, the less processed it is, the better, so it's healthier to eat fresh turmeric root than it is to eat turmeric powder.
The downside here is the fresh root is more effort to deal with. You have to remove the skin and deal with the yellow stain which is hard to remove from your hands, your dishes, and from your clothes.
The powder is still very healthy, it's less staining than the fresh root (though still stains like crazy), has a much longer shelf-life, and it's more convenient to work with.
With all of the methods below, you can either use turmeric powder, or fresh peeled and grated turmeric root. The only thing you can't do with the fresh root is make the turmeric/black pepper concoction (described below) and store it on your shelf like you can with turmeric powder.
How Much Turmeric Should You Take?
Being a natural whole-food, there's no established safe upper limit for turmeric. From the studies I have read, and knowing that turmeric contains around 3% curcumin, I would suggest taking AT LEAST 4 to 5 grams of turmeric a day, which is the equivalent of around one moderately heaped tablespoon's worth.
You can take twice as much or three times as much without harming yourself, but one tablespoon a day is plenty.
If one tablespoon a day is too much for you, taking smaller amounts will still help whether you're trying to boost your health, cure some ailment, burn fat, lose man boobs, or grow muscle, but the benefits won't be as noticeable with a smaller dose.
Always Take Turmeric With These Two Ingredients
Turmeric on its own isn't absorbed very well by your body, and the small amount that IS absorbed, is quickly broken down (metabolized) in your gut wall and by your liver.
Turmeric is fat soluble, so it's better absorbed by your body when you take it with fat. So to help better absorb turmeric, always have it with meals, or have it with a healthy fat like coconut oil, grass-fed butter, or grass-fed ghee.
Fat is less necessary if you're using fresh turmeric root, because fresh turmeric comes with its own turmeric oils. The powder is stripped of the oil during the powdering process.
Next up is black pepper. Studies show that piperine from black pepper can increase the bioavailability of curcumin in turmeric by 2,000%. It does this by inhibiting the breakdown of curcumin in the gut and in the liver.
I advise using 8 parts turmeric to 1 part black pepper. I suggest making a turmeric/black pepper concoction as follows:
Preparing Your Turmeric/Black Pepper Concoction
First, get a large glass container and fill it with 8 parts organic turmeric powder, and 1 part finely ground organic black pepper, and mix it up by closing the lid on the container and giving it a good shake.
Unless you're adding black pepper separately, use this turmeric/black pepper concoction in every one of the methods below.
Method #1: Cooking With Turmeric
Turmeric works better in a curry than it does in any other type of food. Turmeric tastes bitter and disgusting on its own, but use it in the right way in a curry, and you'll have yourself a dish that tastes better than any other type of food.
I really think my man boob busting turmeric based chicken curries for losing man boobs are among the most delicious dishes in the world. You can get your hands on these recipes here:
But taste isn't the only reason turmeric is ideal for a curry. The other ingredients in a curry work so well with turmeric to further enhance turmeric's benefits, that it seems as though turmeric was designed by nature to be used in cooking curries.
Fat, black pepper, ginger, garlic, onions, coriander powder, and chili powder, are all common ingredients in curries, and they all boost and enhance the effects of turmeric.
As well as in Indian curries, I hear that turmeric also goes well with Caribbean, Chinese, and Thai cuisines. You can also experiment with adding small amounts of turmeric in broths, stews, soups, and any dish really that contains a watery soup with either vegetables, meat, or fish. You can also use it in marinades.
Method #2: Adding Turmeric To Your Food
Turmeric is definitely better cooked than it is uncooked, both in terms of flavor and benefits. Heat actually makes turmeric more soluble in water, so it's better absorbed in your gut.
But you'll still benefit if you sprinkle a little turmeric/black pepper concoction onto your uncooked food, or onto food after it has been cooked. The idea here is to use a tiny amount so you don't notice the bitter flavor.
You can sprinkle some turmeric/black pepper concoction into the yolks of half-boiled eggs, you can sprinkle it on omelettes, roasted veggies, salads, smoothies, yogurt, or absolutely anything really.
Method #3: Making Turmeric Tea
There are many different turmeric tea recipes available online, most have lots of different ingredients, but I like to keep it simple.
Bring 1 cup of water to the boil and then stir in ¼ teaspoon of turmeric powder or fresh grated turmeric. Allow it to simmer for 10 minutes and strain before drinking.
Feel free to add in a pinch of black pepper and mix in half a teaspoon of coconut oil for better bioavailability and absorption of turmeric.
You can also add in honey or fresh lemon juice for added flavor.
Method #4: Drinking Turmeric Down With Water
All of the above methods involve using a tiny amount of turmeric that won't make much of a visible difference to your health, body fat count, or man boobs. The smallest amount will make a difference, but not to an extent that you will notice.
One approach that might make a big difference is if you add a small sprinkle of turmeric to almost everything you eat, so those small sprinkles build up throughout the day.
But if you hate the taste of turmeric sprinkled on food like I do, then you probably prefer to just down a whole tablespoon's worth in one go, and then just get on with your day, enjoying the food you enjoy without bastardizing its flavor with this god-awful-tasting spice.
For this approach, add a glass of water into a pot, add 1 tablespoon of turmeric, a pinch of black pepper (or a quarter teaspoon), and a teaspoon of coconut oil (or grass-fed butter/ghee). Bring to the boil on full heat, then reduce the heat and simmer for 10 minutes. Allow it to cool before drinking it down.
Why do you simmer it for 10 minutes? Because a 2009 study by the American Association of Cancer Research, found that the solubility of curcumin is increased 12-fold by heating it in boiling water for 10 minutes.
Drink it down fast, because this drink will make you puke if you can taste it.
Once a day is plenty, but you can have this drink two to three times a day if you like.
Method #5: The Most Successful Method…
Some people see the benefits from taking turmeric from the very first day they start to take it. But for most of us, it takes time, a good few weeks, and even up to a month or slightly longer.
Cooking with turmeric and adding it to your food takes time and effort. The tea and boiling water method take some effort and both taste disgusting. It's difficult to keep up all this effort every day for 30 days when you're not seeing instant results.
That's why by far the most successful way to take turmeric is as an all-natural supplement. If you choose the right supplement, it can be just as effective as the most effective method mentioned above (i.e. method #4).
Taking a turmeric supplement involves almost zero effort–all you do is pop a pill or two in your mouth and drink it down with a glass of water.
You also don't have to put up with the disgusting flavor of turmeric.
But not all turmeric supplements are created equal. There are some that will bring amazing results, others that will bring little or no results, and others still that could do more harm than good.
If you live in the U.S.A. or U.K., you can order the same supplement I'm using. It's the best turmeric supplement I've used so far, and I recommend you give this one a try before you try anything else. You can get it here:
Click below if you want to get it from outside the U.S.A or U.K.: