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Turmeric supplements may provide anti-inflammatory and antioxidant benefits. People should research turmeric supplements carefully to choose one that suits their health needs and goals.

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The turmeric root comes from the turmeric plant, which is part of the ginger family. Ground turmeric root is available in supermarkets, and many people use it as a cooking spice.

Turmeric is the primary component of curry powder and contributes to the vibrant yellow-orange color of the spice blend. The color comes from a chemical called curcumin, which the turmeric plant produces.

Turmeric supplements tend to come in capsule form and usually contain ground turmeric root with other ingredients.

Learn more about turmeric here.

Before taking turmeric supplements, people should consider their health needs and risks.

Turmeric, or more specifically, the curcumin it contains, may offer anti-inflammatory and antioxidant health benefits.

For example, studies show that supplementation with curcumin might reduce pain related to inflammation due to medical conditions, such as arthritis. Curcumin has powerful antioxidant properties and may help protect against cellular damage that may otherwise lead to disease.

Results from a 2021 review of studies found that supplementing with turmeric or curcumin extract may help reduce knee pain from osteoarthritis compared to taking a placebo.

Learn more about the pros and cons of turmeric here.

Studies suggest that most people tolerate turmeric supplements well, and they are unlikely to cause adverse health outcomes.

People taking warfarin or other blood-thinning drugs should not consume large doses of turmeric, including turmeric supplements. Turmeric may have blood-thinning properties that will exacerbate the effect of medication.

Although the effects of turmeric and curcumin supplements during pregnancy are limited, people who are pregnant or breastfeeding should talk with a doctor about potential adverse effects before taking turmeric supplements.

Learn more about the safety of turmeric during pregnancy here.

Curcumin has a low absorption rate into the bloodstream. Tablet supplements frequently include ingredients that can significantly increase absorption rates.

A turmeric supplement should include a high concentration of curcumin plus an ingredient to help enhance its absorption by the body.

A 2019 research paper suggests that taking curcumin with piperine, a compound found in black pepper, can help the body absorb more curcumin. For this reason, curcumin supplements may contain piperine to improve absorption.

The supplement will have a higher, more concentrated curcumin content if it contains turmeric extract rather than powdered turmeric.

The Food and Drug Administration (FDA) does not regulate supplements in the same way as pharmaceuticals. However, many companies have sought independent approval to ensure their product is reputable. Choosing supplements with third-party certifications or approval may help people avoid using low quality products.

Finally, always consider the dosage when purchasing supplements. Curcumin and turmeric supplements are available in different dosages. Some supplements contain a higher dose of curcumin per capsule than others.

Dosage recommendations vary depending on the condition a person wishes to treat, but supplements typically contain 500—1,000 milligrams (mg) per serving.

Before starting a new supplement, people should speak with a doctor, particularly if they are currently taking medications for other health reasons.

Turmeric is a plant belonging to the ginger family. People use Its roots in spices and teas. Curcumin is the most active compound of turmeric roots and gives them their bright yellow color.

Turmeric contains some natural oils, making it slightly more absorbent than curcumin alone. Turmeric also contains other nutrients, including vitamin C, vitamin B6, and manganese. It also contains many other antioxidants.

Curcumin extracts contain 100% curcumin in a supplement. However, a turmeric supplement can contain 95% curcumin and around 3% root powder.

Both turmeric and curcumin can reduce inflammation, fungal growth, and cholesterol.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Best overall turmeric supplement: Pure Encapsulations Curcumin 500 with Bioperine

This hypoallergenic supplement suits a range of dietary requirements. It is free from gluten, peanuts, and GMOs.

Pure Encapsulations Curcumin is made in the United States and has GMP (good manufacturing practices) certification. GMPs refer to standards set by the Food and Drug Administration (FDA) to ensure supplements attain pharmaceutical quality.

This supplement is NSF-GMP-registered in the U.S., GMP certified in Canada, and exceeds the United States Pharmacopeia (USP) standards for supplement manufacturing.

The table below sets out some product and brand advice.

Supplement formcapsule
Dosage1 capsule, taken 1–3 times daily between meals
Ingredientsturmeric (Curcuma longa) extract, standardized to contain 95% curcuminoids: 500 mg

bioperine black pepper (Piper nigrum) extract standardized to contain 95% piperine: 5.3 mg

hypoallergenic plant fiber

vegetarian capsule

ascorbyl palmitate
Prosavailable as a 2 or 4 month supply

free shipping
Consreturns require prior authorization

delivery within the U.S. only

At the time of publication, Pure Encapsulations Curcumin 500 with Bioperine is available to purchase online starting at around $40.

Best hypoallergenic turmeric supplement: Persona Turmeric Capsules

Persona claims that this supplement may aid stress relief and exercise recovery. The supplement is vegetarian and free from many allergens, including dairy, lactose, and gluten.

Persona provides personalized vitamins via a subscription service. People can complete an online assessment to receive recommendations for products that may suit their health needs and goals.

The table below shows some product and brand information.

Supplement formcapsule
Dosage1 capsule daily, taken orally
Ingredientsturmeric (Curcuma longa) extract, standardized to contain 95% curcuminoids: 500 mg

bioperine black pepper (Piper nigrum) extract, standardized to contain 95% piperine: 5.3 mg

hypoallergenic plant fiber

vegetarian capsule

ascorbyl palmitate
Prossubscription service

free delivery on orders above $50
Consunable to purchase one-time supplements

does not currently use third-party testing

At the time of publication, Persona Turmeric Capsules are available to purchase online for around $0.40 per day.

Best low cost turmeric supplements: Swanson Curcumin Complex

Swanson sells a range of supplements, including various options that contain turmeric and curcumin.

The table below sets out some product and brand advice.

Supplement formcapsule
Dosage2 capsules, taken 1–2 times per day with food and water
Ingredients (per two capsules)curcumin complex (Curcuma longa), standardized to minimum 95% curcuminoids: 700 mg

bioperine (Piper nigrum), standardized to a minimum of 95% piperine: 5 mg

vegetarian capsule

plant fiber

magnesium stearate

silica
Prosuses third-party testing

free shipping
Conscustomer-reported issues with refunds

At the time of publication, Curcumin Complex is available to purchase online for around $20 for a bottle of 120 capsules.

Best turmeric supplement subscription service: Care/of Turmeric Capsule

Care/of offers customers the opportunity to fill in a questionnaire to determine which supplements would benefit them most. This subscription-based service allows customers to include other supplements in their orders.

The Care/of turmeric capsule is vegetarian, non-GMO, and gluten-free. It does not contain an active ingredient, such as black pepper, so it may not support optimal curcumin absorption.

Below, we look at some overall product and brand information.

Supplement formcapsule
DosageCare/of does not recommend a dosage but suggests taking a capsule with food and drink
Ingredientsturmeric aqueous extract: 250 mg

turmeric supercritical extract: 100 mg

sesame seed oil

vegetarian capsule

yellow beeswax

sunflower lecithin
Prosuses sustainable and ethical ingredients

free shipping over $20
Consdoes not currently use third-party testing

questionnaire not comprehensive, which may result in unwanted drug interactions or side-effects

At the time of publication, Care/of Turmeric Capsules are available to purchase online starting at around $8.

Learn more about Care/of here.

Best turmeric oil supplement: The American Turmeric Company Georgia Gold Turmeric Oil Extract

When companies turn turmeric into a powder for supplements, it loses its oils. The oils may assist the gut in absorbing primary antioxidants such as curcumin.

People can take the oil with powder supplements or add it to food.

It contains roughly 450 drops per bottle.

Supplement formliquid
Dosage10–15 drops with turmeric powder
IngredientsGeorgia Gold™ Raw Fermented Turmeric Roots

75 essential oils, including curcuminoids and oleo-resins

cold-pressed organic oils, including almond, grapeseed, evening primrose, and hemp

vitamin E
Prosaccentuates benefits of turmeric

uses organic ingredients

cost effective
Consbest used with turmeric powder

This turmeric oil extract costs $19.95 per bottle.

Although research suggests that essential oils may have some health benefits, it is important to remember that the Food and Drug Administration (FDA) does not monitor or regulate the purity or quality of these. A person should talk with a healthcare professional before using essential oils, and they should be sure to research the quality of a brand’s products. A person should always do a patch test before trying a new essential oil.

Best high curcumin turmeric supplement: Nature’s Best Turmeric Fast Release Formula

This high-strength supplement contains 10,000 mg curcumin, equating to 10 grams (g) of culinary turmeric.

It contains 95% curcumins.

It’s unflavoured and vegan-friendly. The formula is free from gluten, dairy, and soy.

Supplement formcapsule
Dosage1 capsule daily with a meal
Ingredientscellulose

calcium carbonate

turmeric root extract: 200 mg

anti-caking agents

tablet coating

crosslinked cellulose gum

stearic acid
Proshigh dosage of turmeric

fast release into a person’s system

allergy-friendly
Consunflavoured, if flavor is a preference

This product is produced in the United Kingdom and costs $11.50–18.95 per bottle.

Supplement formHow to takeTurmeric dosagePrice
Pure Encapsulations Curcumin 500 with Bioperinecapsule1 capsule, taken 1–3 times daily500 mg$42.40–71.40 per bottle
Persona Turmeric Capsulescapsule1 capsule daily500 mg$30–40 a month, but varies depending on the questionnaire outcome
Swanson Curcumin Complexcapsule2 capsules, taken 1-2 times daily with foodcurcumin dosage: 700 mg$19.79 per bottle
Care/of Turmeric Capsulecapsuleconsume with food and water350 mg$8 a month, for a months supply
The American Turmeric Company: Georgia Gold Turmeric Oil Extractliquid10–15 drops with turmeric powder or on foodno information$19.95 per bottle
Nature’s Best Turmeric Fast Release Formulacapsule1 capsule daily, with a meal200 mg $11.50–18.95 per bottle

Below, we look at some common questions about turmeric supplements.

What is turmeric good for?

According to the National Center for Complementary and Integrative Health (NCCIH), there is little scientific evidence to support turmeric’s health benefits. However, many manufacturers of dietary supplements promote turmeric as being good for health conditions, including:

Is it better to take turmeric or curcumin?

Curcumin is a plant compound found in turmeric that may offer some health benefits. However, currently, there is no medical research to confirm this.

Curcumin and turmeric supplements offer different potential benefits, meaning one may benefit certain conditions more than the other. A doctor can advise on the best option.

Who should not take turmeric supplements?

According to the NCCIH, small amounts of turmeric should be safe for most people.

However, the British Heart Foundation (BHF) advises that consuming higher quantities of turmeric may thin the blood, creating potential danger for those taking blood thinners, such as warfarin.

The BHF also advises that people with gall bladder conditions should not take turmeric supplements, as they may increase bile production. However, they add that cooking with turmeric should be safe.

If a person notices any side effects after taking turmeric supplements, they should see a doctor. Side effects can include:

  • upset stomach
  • acid reflux
  • diarrhea
  • dizziness
  • headaches

What is a turmeric supplement good for?

Turmeric supplements are powerful antioxidants, meaning they can reduce inflammation. They can also improve heart health, digestive disorders, and mental health conditions, such as depression.

Can I take supplements daily?

Doses of 500–2,000 mg of turmeric a day may be effective. High doses are not recommended for long-term use. People should speak with a doctor regarding a supplement plan.

People can use turmeric as an ingredient in baking or cooking. Combine with an active ingredient to increase absorption, such as black pepper.

Homemade smoothies are a good alternative to supplements because people can change the ingredients to suit personal preferences. Protein and energy balls may also include turmeric and black pepper and are easy to make at home following a simple recipe.

Health “shots” in health food stores and some supermarkets sometimes include ginger and turmeric. Shots are a potential liquid alternative to supplements.

Although using turmeric as a spice may offer health benefits, supplements are much more concentrated and provide higher therapeutic doses of curcumin.

A range of turmeric supplements is available for purchase online. While many are in capsule or pill form, liquid and edible options are also available.

A person can include turmeric in their diet in various forms, including as a spice when cooking and as an ingredient in smoothies or drinks.

Anyone considering turmeric supplements should speak with a doctor about health considerations and risks. People on blood thinners or who are pregnant should talk with a healthcare professional before taking turmeric supplements.