Turmeric, or haldi, is known for its numerous health benefits and has been a patent spice in the Indian kitchen for ages. Known for its anti-inflammatory and antioxidant properties, it has been used in traditional medicine for centuries. However, excessive consumption of turmeric can lead to adverse effects on health. So how much turmeric is too much turmeric? Here we have listed the potential side effects of overconsumption and a safe amount to include in your diet.

While turmeric aids digestion, overconsumption can cause gastrointestinal discomfort. Research published in the Journal of Ethnopharmacology suggests that high doses of curcumin, the active compound in turmeric, can irritate the stomach lining, leading to acid reflux, bloating, or diarrhoea. Stick to moderate amounts, especially if you have a sensitive stomach or a history of acid reflux.

Turmeric contains oxalates, compounds that can bind with calcium to form kidney stones. According to a study in the American Journal of Clinical Nutrition, excessive oxalate intake increases the risk of calcium oxalate kidney stones. Limit turmeric consumption to avoid excessive oxalate buildup, especially if you are prone to kidney stones.

Turmeric has natural blood-thinning properties, which can interfere with clotting. This poses a risk if consumed excessively, particularly for people on blood-thinning medications like warfarin. A report in the Journal of Medicinal Food cautions against high doses of turmeric for people undergoing surgery or with bleeding disorders. Consult your doctor before taking turmeric supplements if you're on blood-thinning medication.

For people with diabetes, turmeric's ability to reduce blood sugar levels can be a double-edged sword. A study in the Indian Journal of Clinical Biochemistry shows curcumin’s hypoglycemic effects. While beneficial in moderate amounts, excessive turmeric may lead to dangerously low blood sugar levels (hypoglycemia). Monitor your intake carefully, especially if you're managing diabetes with medication.

Turmeric allergies, though rare, can cause skin rashes, itching, or hives in sensitive people. Additionally, consuming too much turmeric may lead to skin sensitivity and breakouts. Studies indicate that high doses of turmeric may disrupt hormonal balance, increasing skin conditions in certain cases. Start with small amounts to test for allergic reactions and avoid overuse in topical applications.

Health experts recommend consuming turmeric in moderation to avoid these side effects while reaping its health benefits. Here are some guidelines:

- Daily Limit: The World Health Organization (WHO) recommends an intake of up to 1.4 mg of turmeric per pound of body weight. For an average adult, this amounts to about 400-600 mg of curcumin daily.

- Dietary Sources: Stick to natural sources of turmeric, like adding half to 1 teaspoon of turmeric powder to your meals.

- Supplements: If using supplements, consult a healthcare professional to determine the appropriate dosage.

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