Side Effects of Too Much Turmeric

Once confined to jars of curry powder, turmeric has taken center stage in wellness routines. It gives golden milk lattes their trademark hue and clutters supplement aisles with daily capsules promising anti-inflammatory and brain-boosting benefits. At the heart of turmeric’s popularity is curcumin, its most active compound, which has been linked to a wide range of benefits in early studies, including reduced inflammation and oxidative stress.

“Research does support turmeric’s role in reducing symptoms of osteoarthritis, potentially improving metabolic markers in people with type 2 diabetes, and modestly supporting mood and cognitive health,” says Brittany Michels, M.S., RDN, LDN.

But that kind of promising research has led some people to overdo it. The truth? Taking too much turmeric—especially in supplement form—can come with unexpected side effects and risks. Here’s what happens to your body when you overdo it, and how to use turmeric safely.

Side Effects of Too Much Turmeric

Turmeric is available in many forms, including ground spice, powders, capsules and concentrated curcumin extracts. While food-grade turmeric is typically safe in the doses called for in recipes, supplements often contain far higher amounts of curcumin. Those capsules can have several times what you’d get from eating turmeric in a meal. These concentrated forms are more likely to trigger side effects, particularly if you’re already taking other medications.

Here are some of the most common side effects associated with high turmeric intake:

Digestive Issues

One of the most frequently reported side effects is gastrointestinal upset. “Digestive issues are reported, including bouts of nausea, diarrhea, acid reflux and tummy discomfort,” says Abbas Kanani, MRPharmS. Michels adds that bloating and yellowing of the stool may also occur. While that discoloration is harmless, it can catch people off guard.

Headaches and Dizziness

Some people experience headaches or even feel faint after taking large doses of turmeric supplements. According to Kanani, “These side effects are typically mild, but they can be concerning if they’re unexpected or persistent.”

Blood-Thinning Effects

Turmeric has natural blood-thinning properties, which can increase your risk of bleeding. This is especially important to know if you’re taking anticoagulant medications like warfarin, aspirin or NSAIDs. Michels notes that even people not on medication have reported nosebleeds after taking multiple turmeric-containing supplements.

Dips in Blood Sugar

Turmeric may also lower blood sugar levels, which could be dangerous for people managing diabetes with medications like insulin or metformin. If taken in excess, “it can potentially cause hypoglycemia,” Kanani explains.

Medication Interactions

Curcumin can interact with certain chemotherapy drugs and enhance their side effects, according to Kanani. Supplements that include black pepper extract (piperine)—a common ingredient used to boost curcumin absorption—may also increase the concentration of medications in the bloodstream, raising the risk of toxicity.

Liver Stress and Jaundice

In rare cases, excessive use of turmeric may lead to signs of liver stress. Kanani advises stopping use and seeking care if you notice symptoms like yellowing of the skin or eyes, dark urine, pale stools, abdominal pain or general weakness.

How Much Turmeric Is Too Much?

There’s no established upper limit for turmeric, but there are some general guidelines to keep in mind. The U.S. Food and Drug Administration considers turmeric and curcumin “generally recognized as safe.” However, this doesn’t mean all supplement doses are appropriate for everyone.

When consumed in food, most people can safely eat 1 to 3 grams of turmeric root powder per day—about ½ to 1 ½ teaspoons. “This is a common amount used in cooking and is considered safe for regular, long-term use,” says Michels.

Supplements, on the other hand, usually contain 500 to 1,000 milligrams of concentrated curcumin extract per capsule. “A single capsule may deliver the equivalent of several teaspoons of turmeric powder in terms of active compounds,” Michels explains.

While some clinical trials have tested doses as high as 4 to 8 grams per day, these were short-term studies conducted under medical supervision. It’s not advisable to experiment with high doses on your own.

Who Should Be Especially Cautious?

Some people should avoid turmeric supplements altogether or talk to a healthcare provider before using them. Those include:

• Pregnant or breastfeeding individuals: “Avoid supplements in high doses,” says Kanani. “Natural turmeric is generally considered safe during pregnancy, but data is lacking in breastfeeding.”
• People on blood thinners: Turmeric may increase the effect of medications like warfarin, aspirin and ibuprofen.
• People with iron deficiency: Turmeric may interfere with iron absorption.
• People with diabetes: Supplements can enhance the effects of blood sugar–lowering medications, increasing the risk of hypoglycemia.
• Individuals on chemotherapy: Turmeric may interfere with certain drugs used to treat cancer.

How to Safely Take Turmeric

If you’re curious about adding turmeric to your wellness routine, the experts advise starting slow and aiming for consistency over intensity.

• Begin with food. Turmeric’s earthy, bitter flavor pairs well with savory dishes like curries, soups, and roasted vegetables. Cooking it with fat—like olive oil or coconut milk—and a pinch of black pepper helps improve absorption.
• Try a standardized powder. “There are turmeric powders standardized for higher curcumin content that can be used in cooking or beverages,” says Michels. These may offer a middle ground between food and supplements.
• Take supplements with food. “Aim to take it with meals, preferably the one with the highest fat content,” Kanani recommends. “This helps reduce stomach irritation and improves absorption.”
• Start with the lowest effective dose. If you do choose a supplement, look for one with proven absorption methods (such as curcumin paired with piperine or a liposomal form) and avoid stacking multiple products containing turmeric.

Finally, talk to your healthcare provider before adding turmeric supplements, especially if you’re managing a chronic condition or taking other medications.

Our Expert Take

Turmeric may help improve osteoarthritis and metabolic markers in people with type 2 diabetes. It may also support your mood and cognitive health. While turmeric may be natural, this doesn’t mean it’s harmless in large amounts. “A common misconception is that turmeric is completely harmless in any amount because it’s natural,” says Michels. “But in high amounts, it can have unexpected side effects.”

Kanani adds, “Always consult a healthcare professional before starting any supplementation, especially if you are currently using medications or have any underlying medical issues.” That guidance is especially important when using products enhanced for bioavailability—like those containing black pepper extract—which can affect the way other medications behave in your system.