Homemade Turmeric Capsules

Turmeric is a staple in my kitchen and even in my medicine cabinet. Although it has a vibrant yellow hue and significant health benefits, its taste isn’t particularly appealing on its own. That’s why these fat bombs are a tasty way to incorporate a daily turmeric supplement!

Benefits of Turmeric

Why is turmeric so beneficial? It has been valued in Ayurvedic medicine for millennia and is integral to Southeast Asian culture, especially in India. Its characteristic yellow color is due to curcuminoids, some of which are used in curcumin supplements.

There are over 7,000 clinical studies on turmeric’s effects and more than 20,000 on curcumin. Researchers have explored its potential impacts on blood sugar levels, cholesterol balance, and heart health, among other conditions. Turmeric extract supplements show promise for managing blood pressure, heart disease, and overall heart wellness.

Anti-Inflammatory and Antioxidant Properties

Turmeric is a strong antioxidant, helping to reduce oxidative stress and free radicals, thus safeguarding our cells. It’s particularly renowned for its pain-relieving and anti-inflammatory properties. Healthcare providers often suggest it for conditions like osteoarthritis, rheumatoid arthritis, joint pain, and muscle soreness. It might also be beneficial for ulcerative colitis and Alzheimer’s disease. A 2021 review highlighted that curcumin could reduce brain plaques and prevent brain cell death.

Turmeric Supplements

While there is substantial clinical and historical evidence supporting turmeric, not all turmeric products are equal. A 2023 study revealed that spices from India, including turmeric, contained over three times the amount of lead found in US spices. Some forms of turmeric might be contaminated, and certain products contain fillers.

Turmeric can be found in various forms like curcumin softgels, gummies, and pills. I prefer turmeric powder that has been third-party tested for lead, using it in smoothies, coffee, and homemade curry powder. Unlike curcumin supplements, this approach allows one to enjoy the complete range of turmeric’s benefits.

As for side effects, bear in mind that high doses of curcumin can interfere with blood thinners like Warfarin. If you’re on blood thinners or planning surgery, consult your healthcare provider before using turmeric supplements.

DIY Turmeric Supplement

While I routinely include turmeric in meals, these DIY turmeric bombs offer a concentrated amount. They’re ideal for when an extra anti-inflammatory boost is needed and are far tastier than drinking turmeric powder mixed in water.

Enhance Your Turmeric Bombs

Certain ingredients can boost the bioavailability of curcumin and turmeric, allowing the body to acquire more benefits. These can augment the anti-inflammatory and antioxidant effects of turmeric:

Quercetin: A bioflavonoid that blocks enzymes reducing curcumin activity.
Black pepper: Contains piperine, significantly increasing curcumin’s bioavailability.
Fatty acids: Such as coconut oil, enhance bioavailability greatly.

I combine these with turmeric, honey, and other spices in a delicious, more effective supplement.

How to Make Turmeric Bombs

Honey serves to bind the turmeric powder and helps mask its bitterness. Coconut oil gives them a creamy texture. These should be small, about the size of a quarter, as consuming too much coconut oil could upset your stomach. Handle with care since turmeric can stain clothes and skin, though it oddly helps whiten teeth!

Line a baking sheet with parchment paper. Mix all powdered ingredients in a bowl. Add softened coconut oil and honey to the mix. If too dry, add more coconut oil until a thick dough forms. Spoon small amounts, roll into marble-sized balls, and place on the baking sheet to freeze until firm.

Nutrition Facts for DIY Turmeric Bomb Supplements

Amount Per Serving (1 serving):

Calories: 15 (Calories from Fat: 9)
% Daily Value*
Fat: 1g (2%)
- Saturated Fat: 0.4g (3%)
- Polyunsaturated Fat: 0.03g
- Monounsaturated Fat: 0.05g
Sodium: 1mg (0%)
Potassium: 30mg (1%)
Carbohydrates: 3g (1%)
- Fiber: 0.3g (1%)
- Sugar: 2g (2%)
Protein: 0.1g (0%)
Vitamin A: 0.2IU (0%)
Vitamin C: 0.3mg (0%)
Calcium: 3mg (0%)
Iron: 0.5mg (3%)
Percent Daily Values are based on a 2000 calorie diet.