Adding turmeric powder or fresh turmeric root to multiple things you eat throughout the day, such as sautéed veggies, curry dishes, smoothies, and “golden milk,” could be a great way to take advantage of curcumin’s health benefits. The challenge is that turmeric is only around 3% curcumin, and the bioavailability of curcumin is low – meaning our bodies aren’t able to absorb and use it very efficiently. But there are several things you can do to boost the bioavailability of the curcumin you eat.
Consuming turmeric in its whole food form (fresh or dried as a powder) can enhance the bioavailability of curcumin seven to eight times.
Adding black pepper has been found to boost curcumin’s bioavailability by 2,000%.
When consumed with fat (think eggs or flaxseeds), curcumin can bypass the liver and be directly absorbed into the lymphatic system.