Turmeric and Magnesium Together: Is This Combo Effective?

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Everybody likes different things. I like lifting heavy weights 6-7 days a week, which unfortunately comes with a cost.

I regularly have to deal with pain (about everywhere), and inflammation.

I don’t like constantly taking prescription drugs, so I went on a search to improve my pain and recovery between workouts by using natural compounds.

This led me to a seemingly powerful anti-oxidant known as Turmeric and a crucially important mineral that’s used everywhere in our bodies called Magnesium.

The question I had, and you probably have to, should you take Turmeric and Magnesium together? I decided to give it a try.

This article is written based on my own experience and the currently known research around both supplements.

In this article, I’m going to give you everything you need to know about Turmeric and Magnesium.

In the practical information, I’ll discuss what the compound is, how it works, if it’s safe (who should avoid it), the (possible) benefits, and (possible) side effects.

Practical information about Turmeric

What is Turmeric?

Turmeric is a spice (the yellow one) and medicinal herb that originates from the root of the Curcuma Longa.

In India, it’s been used for thousands of years.

Turmeric contains an active ingredient called curcuminoids, with curcumin being the primary bioactive ingredient.

It has an anti-inflammatory effect and is therefore used as a herbal supplement.

But the benefits reach further than just anti-inflammation.

How does Turmeric work?

Turmeric (mainly curcumin) is an antioxidant that helps to protect the body from free radicals. It does this by neutralizing them.

However turmeric as a spice does not contain enough curcumin to get the benefits, so for this reason people take it as a concentrated supplement.

The best turmeric supplements contain high levels of curcumin and are combined with piperine (black pepper) because this increases the absorption of curcumin by up to 2,000 %.

If you want to further boost the absorption, you can take turmeric/ curcumin with a high-fat meal or fish oil (omega 3) supplement.

Is Turmeric safe and who should avoid it?

Turmeric is generally considered safe for healthy people, even in higher dosages.

However, the people that fit into the category below can best avoid supplementing Turmeric:

• Iron deficiency
• Hormone-sensitive conditions
• Gallbladder problems
• Bleeding disorders
• Infertility
• Liver disease
• Gastroesophageal reflux disease (GERD)
• Arrhythmia
• Pregnant women
• Undergoing surgery

What are the benefits of Turmeric?

Turmeric/ Curcumin can help with:

• Reducing inflammation
• Lowering/ eliminating (chronic) pain
• Improving memory and focus
• A better mood

What are the side effects of Turmeric?

The possible side effects of Turmeric/ Curcumin if taken in (very) high dosages are:

• An upset stomach
• Diarrhea
• Nausea

Practical information about Magnesium

What is Magnesium?

Magnesium is a mineral that plays a function in over 300 biochemical reactions and is crucial for the proper functioning of your body.

It can be widely found in food and as a dietary supplement.

How does Magnesium work?

Magnesium supports your muscles and nerve function, plays a role in regulating sleep, supports the immune system, keeps your heart rhythm at a steady pace, makes your bones strong, supports normal blood pressure, etc.

Is Magnesium safe and who should avoid it?

Magnesium is generally considered safe for healthy adults in dosages of up to 350 mg daily. Higher dosages are possibly unsafe but this isn’t certain.

People that should avoid, or consult with a doctor before supplementing magnesium, are people with:

• Internal disease
• Heart disease
• Diabetes
• Kidney disease
• Certain antibiotics/ medication

What are the benefits of Magnesium?

Magnesium can help with:

• All kinds of biochemical reactions like creating energy from food, creating proteins, helping muscles to contract and relax, creating and repairing DNA and RNA, etc.
• Improving performance while exercising
• Improving sleep quality
• Keeping blood sugar levels healthy
• Anxiety and feelings of depression
• A healthy heart
• Bone health
• Inflammation

Results will be most noticeable for people that have very low levels of magnesium, to begin with.

What are the side effects of Magnesium?

The possible side effects of Magnesium in (very) high dosages are:

• Nausea
• Stomach upset/ abdominal cramping
• Diarrhea

Is it safe to take Turmeric and Magnesium together?

Yes, if you follow the recommended dosages then taking Turmeric and Magnesium together is safe.

Turmeric, or the active ingredient Curcumin, is considered safe even in very high amounts.

Research with up to 8g of Curcumin has been done and found as safe, so there’s no real worry for healthy adults of getting in too much Turmeric.

Magnesium is considered safe for healthy adults in dosages up to 350 mg daily, but higher dosages are POSSIBLY safe as well.

What dosage of Turmeric and Magnesium should you take?

Turmeric

The recommended dose of Curcumin (the active ingredient in Turmeric) is 500-1,000 mg for most healthy adults.

People that work out often may benefit from a higher amount of Turmeric/ Curcumin because it can have a lot of benefits.

It’s best to take Turmeric together with Piperine (black pepper) because this can increase the absorption by up to 2,000 %.

A perfect supplement for this is the Curcumin with Piperine from Nootropics Depot, this supplement combines both and has a lot of Curcumin (normal pure Turmeric has only 3%).

This will maximize the anti-inflammatory benefits. For maximal absorption, it’s good to take Turmeric with high-fat foods or Fish Oil, such as the Fish Oil supplement from Nootropics Depot.

Magnesium

The ideal dosage of Magnesium is for most people between 200-400 mg daily.

Most magnesium supplements have very low bioavailability, which means our body won’t be able to use them properly.

One exception is the MicroMag from Nootropics Depot, which is an optimized magnesium supplement, that’s very high-quality and lab-tested.

It has very high bioavailability and an increased absorption rate.

Who should avoid taking Turmeric and Magnesium?

The people that fit into the following categories should certainly avoid taking Turmeric and Magnesium together:

• People with Internal disease/ heart disease/ kidney disease/ liver disease/ Gastroesophageal reflux disease (GERD)
• People with diabetes
• People that take certain antibiotics/ medication (consult with your doctor first)
• People with an iron deficiency
• People with hormone-sensitive conditions
• People with Gallbladder problems
• People with Bleeding disorders
• Infertile People
• People with Arrhythmia
• People Undergoing surgery
• Pregnant women

Possible benefits of taking Turmeric and Magnesium together?

By taking Turmeric and Magnesium together, you could get the following benefits:

• Improvement in all kinds of biochemical reactions like creating energy from food, creating proteins, helping muscles to contract and relax, creating and repairing DNA and RNA, etc.
• Improvements in exercise performance
• Better sleep quality
• Healthy blood sugar levels
• Less anxiety and feelings of depression
• Improved heart/ bone health
• Reducing inflammation
• Lowering/ eliminating (chronic) pain
• Improving memory and focus
• A better mood

Possible side effects of taking Turmeric and Magnesium together?

Based on current knowledge about Turmeric and Magnesium, the following side effects might occur:

• Nausea
• Stomach upset/ abdominal cramping
• Diarrhea

When is the best time to take Turmeric and Magnesium?

The best time to take Turmeric and Magnesium is with breakfast in the morning or with your last meal at night.

Taking it with a (high-fat) meal will increase the absorption of Turmeric and reduce the potential side effects like an upset stomach.

Do I recommend taking Turmeric and Magnesium together?

This is one of those moments where I can write: YES.

I love both Turmeric and Magnesium, and they have greatly improved my recovery.

My sleep quality improved, I have way less pain, and I don’t get many inflammations anymore.

However, I’ve tried multiple kinds of these supplements, and some work better than others.

For pain reduction, curcumin (the active ingredient of Turmeric) with Piperine works best for me.

For sleep quality and other magnesium-related benefits, a supplement with higher absorption seems to work a lot better than other supplements I’ve tried.

If you’re interested in the benefits and don’t fall into a category that should avoid these supplements, then I can recommend giving these a try.

I take the Curcumin with Piperine from Nootropics Depot, it’s made for maximal results and improved absorption.

I take 1-2 pills daily of Curcumin together with their Fish Oil to further boost the absorption. You can check out the Turmeric/ Curcumin by clicking here, or the Fish Oil by clicking here.

I take the Magnesium from Nootropics Depot because it’s high-quality and lab-tested.

I take one capsule of 200 mg MicroMag daily together with food. You can check out the MicroMag by clicking here.