4 Easy Steps For Making Your Own Turmeric Capsules

My email newsletter shared a few weeks ago that I had come by a large bag of organic turmeric powder and want to use it as much as I can. But honestly, I can only take the flavor of so much turmeric at a time, especially when consumed straight up. That’s where capsules enter the picture.

I found my stash at Grocery Outlet by the Anthony’s Goods folks, organic and all that nice stuff. Why do I care about turmeric? Inflammation, of course. Besides my osteoarthritis, inflammation via stress is a thing. A killer thing. And I am all for anything that might reduce it.

My latest hs CRP levels from the doctor are high (4.1) and that is not good. It is most likely from the arthritis but that doesn’t make me feel any better. Besides reducing stress, I’m all about looking at ways to cut back on inflammation. As we all should be.

Why Add Turmeric To Your Diet

Turmeric contains manganese, iron, B6, fiber, potassium and copper. It is known to lower the loss of beta-carotine when cooking vegetables. But the super star of turmeric is the polyphenol curcumin. Curcumin has been associated with lower cancer, cardiovascular disease and blood pressure. From the National Center for Biotechnology Information (NCBI):

“Turmeric, a spice that has long been recognized for its medicinal properties, has received interest from both the medical/scientific world and from culinary enthusiasts, as it is the major source of the polyphenol curcumin. It aids in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people. In addition, a relatively low dose of the complex can provide health benefits for people that do not have diagnosed health conditions. Most of these benefits can be attributed to its antioxidant and anti-inflammatory effects.”

So, it’s more turmeric for me.

I already incorporate turmeric in beverages like Golden Milk and mix it up in curries. My next step is to ingest it as a supplement along with coconut oil and black pepper which both help the body absorb the benefits of turmeric more easily.

Let me explain that in more detail. Fats and oils help with absorption of the curcumin (along with many other vitamins and minerals) and the black pepper contains piperine helps to inhibit the metabolic breakdown of turmeric in the gut and liver. This allows it to last longer in the body and increase its benefits.

Making Your Own Turmeric Capsules Is Easy

Making turmeric capsules has just a few easy steps and was not as messy or tedious as I imagined it would be. That yellow powder loves to leave an orange trail of evidence everywhere so naturally I was a bit wary about the task.

The first resource I found showed how to make the capsules with a gizmo designed for filling capsules and I though, “What a P.I.T.A.” Who wants to have to buy a special product made of plastic if you don’t have to? Luckily, I found another video that demonstrated how to make them without any fancy tool and I was sold.

What You Will Need To Make Your Own Turmeric Capsules

Most of the things you need are readily available at your local store or online. You will need:

Turmeric powder
Fresh ground black pepper
“00” gelatin or vegan capsules
gloves
A glass dish
A spoon

The black pepper is optional for those following the Autoimmune Protocol but it does help with absorption better than any other compound. Just make sure to consume them with a meal that contains a healthy fat.

Also, some people will add coconut oil powder to the capsules but I would rather consume the fat with my food. I am not entirely sold that a powder would have the same benefit when consumed with fat-soluble vitamins and minerals. Plus, it is hard to find one that is not too expensive and doesn’t have fillers. Just eat real food.

4 Easy Steps For Making Your Own Turmeric Capsules

Step 1

Put on your gloves.

Step 2

With a spoon, mix the turmeric with black pepper in a glass dish with a flat bottom. I used a ratio of about 2/3 cup of turmeric to about 2 teaspoons of black pepper.

I really didn’t find a consensus on the ratio online, some used more black pepper and some used less. I think if you also season with black pepper and take the capsules with a meal, it is less of a concern. For my Golden Milk, I use a ratio of 1 cup turmeric with 2 teaspoons black pepper but it directly contains coconut milk (fat) which helps with absorption.

Step 3

Open a capsule and using the larger segment, push the capsule down into the turmeric mixture. Repeat with the segment until powder is compacted up into it. You will feel the pressure of it being full.

Step 4

Slide on the shorter segment until snug and secure. That’s it! It only takes a few seconds for each capsule and I had a bottle filled in just minutes.

I am excited that these capsules will allow me to make turmeric part of my daily supplement routine as well as take it on the trail more conveniently!

For you visual folks (like me), here is the video I watched which shows how easy it is to do. She starts at about 2:45 minutes but I just like listening to her English accent so feel free to watch it in its entirety if you like that kind of thing, too.

Would you make your own capsules or just buy them at the store? What are some of the other ways you add turmeric to your diet?

As always, consult your very own doctor for your personal health needs. Fresh turmeric is always best but if you are interested in consuming large quantities of curcumin, a concentrated supplement may be another option.

These are some of the other ways I include turmeric in my diet:

Here are some other DIY and How To ideas: