DIY Turmeric Bomb Supplements

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Wellness Mama » Blog » Natural Remedies » DIY Turmeric Bomb Supplements

Turmeric is something you’ll always find in my kitchen (and my medicine cabinet). Known for its bright yellow color, turmeric root has numerous health benefits. It also doesn’t taste the greatest on its own. These fat bombs are a delicious way to get your daily turmeric supplement!

Benefits of Turmeric

So why is turmeric so amazing? This rhizome has been used in Ayurvedic medicine for thousands of years and is native to Southeast Asian culture, specifically India. Its bright yellow color comes from its curcuminoids, some of which are extracted for curcumin supplements.

There are over 7,000 clinical studies on the effects of turmeric and over 20,000 on its main active ingredient, curcumin extract.

Researchers have studied its impacts on blood sugar levels, balanced cholesterol, heart health, and other health conditions. Turmeric extract dietary supplements have shown promise for blood pressure, heart disease, and general heart health.

Anti-Inflammatory and Antioxidant

It’s a potent antioxidant to reduce oxidative stress and free radicals to protect our cells. Turmeric is probably most well known for its pain-relieving and anti-inflammatory effects.

Healthcare providers recommend it for osteoarthritis, rheumatoid arthritis, joint pain, and muscle soreness. So instead of reaching for the Ibuprofen, try some turmeric first! And since it’s anti-inflammatory, it may help ulcerative colitis and Alzheimer’s disease. A 2021 review found curcumin reduced brain plaques and prevented brain cell death.

Turmeric Supplements

While there are plenty of clinical trials and thousands of years of evidence behind turmeric, not all turmeric is the same. A 2023 study found that spices sourced from India (namely turmeric) had more than triple the amount of lead found in US spices. While some turmeric is contaminated, other formulations add fillers and other junk.

You can find turmeric curcumin softgels, turmeric gummies and pills. I usually prefer to get my own turmeric powder that’s been third-party tested for lead. I’ll use it in smoothies, coffee, and homemade curry powder. Unlike curcumin supplements, you get the full spectrum of turmeric’s benefits.

A quick note on side effects. High doses of curcumin could interfere with blood thinners, like Warfarin. If you’re on blood thinners or scheduled for surgery, check with your healthcare provider before using turmeric supplements.

DIY Turmeric Supplement

I regularly add turmeric to my food, but these DIY turmeric bombs give you a more concentrated amount. They’re great for when you need more of an anti-inflammatory boost. And they taste a whole lot better than trying to drink turmeric powder mixed in water (talk about bitter!).

Make it Even Better

Certain ingredients increase the bioavailability of curcumin and turmeric. This means our body is able to get more out of it and see more health benefits. The following help boost turmeric’s anti-inflammatory properties and antioxidant properties.

  • Quercetin, a bioflavonoid, inhibits an enzyme that decreases curcumin activity.
  • Black pepper contains the potent alkaloid piperine. Black pepper extract can increase curcumin’s bio-availability by up to 2,000%.
  • Fatty acids (like coconut oil) also majorly boost bioavailability.

I add the above ingredients to turmeric, honey, and spices for a yummy, more effective supplement.

How to Make Turmeric Bombs

Honey helps to bind the turmeric powder together and it helps mask the bitter taste. Coconut oil makes it creamy and rich. These are meant to be small, about the size of a quarter. Eating too much coconut oil at once could cause stomach upset (and a run to the bathroom!).

Be careful mixing these because turmeric does stain clothing and can stain skin. Although oddly enough it actually whitens teeth!

turmeric supplement

DIY Turmeric Bomb Supplements

This easy recipe has all of the benefits of turmeric in a tasty little chew.
Prep Time 10 minutes
Setting Time 20 minutes
Total Time 30 minutes
Calories 15kcal
Author Katie Wells

Servings

16 servings

Ingredients

Instructions

  • Line a baking sheet with the parchment paper.
  • In a mixing bowl, stir all of the powdered ingredients together.
  • Add softened coconut oil and honey to the powder. If the mixture is too dry add a little coconut oil until it comes together in a thick dough.
  • Use a spoon to scoop out a small amount of the mixture and roll it into a marble sized ball.
  • Place on the baking sheet and freeze until firm.

Nutrition

Nutrition Facts
DIY Turmeric Bomb Supplements
Amount Per Serving (1 serving)
Calories 15 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 0.4g3%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.05g
Sodium 1mg0%
Potassium 30mg1%
Carbohydrates 3g1%
Fiber 0.3g1%
Sugar 2g2%
Protein 0.1g0%
Vitamin A 0.2IU0%
Vitamin C 0.3mg0%
Calcium 3mg0%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

  • Take 1-2 turmeric bombs as needed or as a daily supplement.
  • Store in the fridge or freezer in an airtight container.

More Ways to Get Turmeric’s Benefits

Not sure about turmeric bombs or want to try more turmeric recipes? Here are a few to try!

What are your favorite ways to eat turmeric? Leave a comment and share below!

Sources

    1. Gregory, J., et al.. (2021). Neuroprotective Herbs for the Management of Alzheimer’s Disease. Biomolecules, 11(4), 543.
    2. Angelon-Gaetz, K. et al. (2023). Lead Levels in Spices From Market Basket and Home Lead Investigation Samples in North Carolina. Public health reports (Washington, D.C.: 1974), 138(1), 91–96.
    3. Zou, L., et al. (2015). Utilizing food matrix effects to enhance nutraceutical bioavailability: increase of curcumin bioaccessibility using excipient emulsions. Journal of agricultural and food chemistry, 63(7), 2052–2062.
    4. Shoba, G., et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356.
    5. NIH National Library of Medicine. (n.d.) Turmeric.

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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

2 responses to “DIY Turmeric Bomb Supplements”

  1. Diana Avatar

    These turmeric balls sound intriguing! Can’t wait to try them.
    How do I use turmeric? I peel a banana, put it on a plate, top it with organic nut butter (pb for me), then sprinkle it with spices and immune-boosting products: ginger or cinnamon or fenugreek for spice, sumac for tang (makes it like pb&j), and turmeric & bee pollen for immune health. When I have Navitas organic vitamin C powerhouse powder, I sprinkle that on, too (it’s also tangy).
    Another way I eat turmeric is to sprinkle it on muesli.

  2. Sarah Avatar

    Hi Katie, love this idea! I’m going to try it with fresh ginger and fresh turmeric with blackstrap molasses and maple syrup, instead of honey and coconut oil. Any suggestions for any tweaks due to using fresh instead of dried ground? I’m guessing it’ll be more moist….

5 from 1 vote (1 rating without comment)

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