10 of the best turmeric supplements: Benefits, risks, and facts

Quick links

• Best overall turmeric supplement: Pure Encapsulations Curcumin 500 with Bioperine
• Best hypoallergenic turmeric supplement: Persona Turmeric Capsules
• Best low cost turmeric supplements: Swanson Curcumin Complex
• Best turmeric supplement subscription service: Care/of Turmeric Capsule
• Best liquid turmeric supplement: SeekingHealth Optimal Liposomal Curcumin Supplement
• Best high-strength turmeric curcumin supplement: Stonehenge Health Dynamic Turmeric Curcumin
• Best for cooking: FGO Turmeric Powder
• Best for joint pain: Further Food Premium Curcumin Turmeric
• Best for vegans: Gaia Herbs Turmeric Supreme Extra Strength
• Best soft gel: Sports Research Turmeric Curcumin C3 Complex

What is turmeric?

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.

Potential benefits of turmeric supplements

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 inflammation-related pain 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.

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 advantages and drawbacks of turmeric here.

Turmeric side effects and risks

Studies suggest that most people tolerate turmeric supplements well and that these products 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.

Turmeric vs. curcumin

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.

A 2020 study writes that curcumin has very low bioavailability because it is almost insoluble in water. This means that only small amounts reach the bloodstream when a person takes curcumin orally. It is also less effective as a health supplement because curcumin changes quickly to inactive metabolites. Additionally, the gastrointestinal tract cannot absorb curcumin well in its free form.

As a result, scientists have developed formulas that use micelles, liposomes, microgels, and more to increase the solubility and bioavailability of curcumin.

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

Turmeric contains nutrients including vitamin C, vitamin B6, and manganese. It also contains many other antioxidants.

When taken in certain doses, turmeric and curcumin may benefit health in several ways, such as reducing inflammation.

How we chose

Medical News Today chooses products that meet the following criteria:

• Price: Products suit a wide range of budgets.
• Ingredients: Products list all ingredients clearly, with manufacturing processes outlined.
• Safety: Products contain ingredients deemed safe for ingestion.
• Reputation: Products are from businesses that adhere to industry best practices.

List of turmeric supplements

Best overall turmeric supplement: Pure Encapsulations Curcumin 500 with Bioperine

• Supplement form: capsule
• Dosage: one capsule, 1-3 times daily between meals
• Servings per container: from around 120 servings per bottle

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 Good Manufacturing Practice (GMP) certification. GMPs refer to standards the Food and Drug Administration (FDA) set 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.

A person can choose between a 60- or 120-capsule bottle.

Ingredients

Each serving contains:

• 500 milligrams (mg) of turmeric (Curcuma longa) extract, standardized to contain 95% curcuminoids
• 5.3 mg of Bioperine black pepper (Piper nigrum) extract standardized to contain 95% piperine
• hypoallergenic plant firber
• vegetarian capsule
• ascorbyl palmitate

Pros and cons

People can choose between 2- and 4-month supplies of this product. Additionally, people can benefit from free shipping.

However, returns require prior authorization. The company also only delivers within the United States.

Price: Pure Encapsulations Curcumin 500 with Bioperine has a list price starting from around $44.

Best hypoallergenic turmeric supplement: Persona Turmeric Capsules

• Supplement form: capsule
• Dosage: one capsule per day
• Servings per container: no information available

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.

Ingredients

Each serving contains:

• 900 mg of turmeric (Curcuma longa) root
• 100 mg of turmeric root extract, standardized to contain 95% curcuminoids
• 5 mg of Bioperine black pepper (Piper nigrum) extract, standardized to contain 95% piperine
• hypoallergenic plant fiber
• vegetarian capsule
• ascorbyl palmitate

Pros and cons

Persona offers a subscription service, which may be beneficial for those who prefer the convenience of having guaranteed deliveries of products. The company also offers free shipping on orders above $50.

However, people cannot purchase one-time supplements. Additionally, Persona does not currently use third-party testing.

Price: The company states that there is no subscription cost. A person only pays for the supplements they want. At the time of publication, Persona Turmeric Capsules are available to purchase online for $0.37 per day.

Best low cost turmeric supplements: Swanson Curcumin Complex

• Supplement form: capsule
• Dosage: two capsules, 1–2 times per day with food and water
• Servings per container: from around 120 servings per bottle

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

The company writes that its Curcumin Complex can support joint health and provide antioxidant support to neutralize free radicals. However, the FDA has not evaluated these statements.

Additionally, Swanson states that it contains black pepper to promote increased absorption.

Ingredients

Each serving contains:

• 700 mg of curcumin complex (Curcuma longa), standardized to a minimum of 95% curcuminoids
• 5 mg of Bioperine (Piper nigrum), standardized to a minimum of 95% piperine
• vegetarian capsules
• plant fiber
• magnesium stearate
• silica

Pros and cons

Swanson uses third-party testing to ensure the purity and safety of the ingredients in this supplement. The company also offers free shipping.

However, some customers report issues with receiving refunds from the company.

Price: A bottle of 120 Curcumin Complex capsules is available to purchase online for around $22.

Best turmeric supplement subscription service: Care/of Turmeric Capsule

• Supplement form: capsule
• Dosage: Care/of does not recommend a dosage but suggests taking a capsule with food and drink
• Servings per container: 30-day supply

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.

According to the company, the Care/of turmeric capsule is vegetarian, non-GMO, and gluten-free. It does not contain black pepper to aid absorption, but it does contain sunflower lecithin. Lecithin-based formulas can increase absorption.

Ingredients

Each serving contains:

• 250 mg of turmeric aqueous extract
• 100 mg of turmeric supercritical extract
• sesame seed oil
• vegetarian capsule
• yellow beeswax
• sunflower lecithin

Pros and cons

Care/of states that it uses sustainable and ethical ingredients in its supplements. The company also offers free shipping on orders of over $20.

However, Care/of does not currently third-party test its products. Additionally, the questionnaire is not comprehensive, which may result in unwanted drug interactions or side effects.

Price: A 30-day supply of Care/of Turmeric Capsules is available to purchase online for $8 per month.

Learn more about Care/of here.

Best liquid turmeric supplement: SeekingHealth Optimal Liposomal Curcumin Supplement

• Supplement form: liquid
• Dosage: 1 teaspoon (5 ml)
• Servings per container: 30 servings per bottle

This turmeric supplement comes in a liquid form. The company recommends a person takes this supplement daily. It can be mixed with drinks or consumed on its own with or without food.

It contains liposomal curcumin and resveratrol to increase absorption. Research suggests liposomal formulations may increase absorption.

The company writes that this formula is free of milk, eggs, fish, wheat, and soy. It is also suitable for vegans and vegetarians.

One bottle contains approximately 30 servings.

Ingredients

Each serving contains:

• 250 mg of curcuminoids from turmeric root
• 75 mg of resveratrol
• sunflower seed oil

Pros and cons

This supplement uses liposomal technology, which may help increase absorption. Additionally, people can mix this product with drinks, which may be beneficial for those who find it difficult to swallow tablets.

However, some users report that this supplement does not have a pleasant taste. SeekingHealth also states that the supplement may interfere with sleep if people take it before bed.

Price: This Seeking Health Optimal Liposomal Curcumin liquid supplement costs $45.95 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-strength turmeric curcumin supplement: Stonehenge Health Dynamic Turmeric Curcumin with Ginger Capsules

• Supplement form: capsule
• Dosage: three capsules per day, 20–30 minutes before food
• Servings per container: 30 servings per bottle

This high-strength supplement contains 1,650 mg of curcumin. It also contains 300 mg of organic ginger that the brand writes supports a person’s immune and digestive system.

These capsules are suitable for vegans. They are also free from soy, gluten, sugar, antibiotics, and GMOs.

Ingredients

Each serving contains:

• 1,650 mg of organic turmeric, standardized to contain 95% curcuminoids
• 300 mg of organic ginger extract (Zingiber officinale)
• 15 mg of Bioperine
• magnesium stearate
• cellulose

Pros and cons

This supplement is suitable for vegans and contains a high dosage of turmeric.

However, this high dose may not be suitable for everyone. Additionally, Stonehenge recommends taking the capsules three times per day.

Price: One bottle of Stonehenge Health Dynamic Turmeric Curcumin with Ginger Capsules costs around $45.

Best for cooking: FGO Turmeric Powder

• Supplement form: powder
• Dosage: 1 tablespoon (7 grams)
• Servings per container: from around 32 servings per bag

A person can use this product in cooking.

It contains 100% raw turmeric powder available in 32-ounce (oz), 16-oz, and 8-oz resealable bags. According to FGO, it is certified organic and non-GMO.

The company recommends that customers use this powder in curries, stews, soups, or with eggs. It is suitable for vegans and is gluten-free.

Ingredients

FGO states that the only ingredient in this product is turmeric.

Pros and cons

This product is suitable for vegans and those with gluten allergies. Additionally, people can use the powder in cooking, which may be beneficial for those who find it difficult to swallow tablets.

However, the company does not provide dosage information, and people cannot easily control their dose as they can with a tablet, capsule, or oil.

Price: FGO Turmeric Powder has a list price starting from around $9.

Best for joint pain: Further Food Premium Curcumin Turmeric

• Supplement form: capsule
• Dosage: 1-2 capsules per day with food
• Servings per container: from around 60 servings per bottle

The company writes that these supplements can help ease joint pain and inflammation. Each vegan capsule contains 500 mg of 95% curcuminoid, avocado oil, and black pepper to help improve absorption.

The brand claims doctors have formulated these supplements.

According to the company, this product contains no preservatives or artificial flavors.

The capsules are vegan, gluten- and soy-free, and contain no GMOs.

Due to the presence of Boswellia in these capsules, a person should talk with a doctor before using them, as this ingredient can interact with certain medications.

The bottle contains 60 capsules.

Ingredients

Each capsule contains:

• 500 mg of turmeric root extract, standardized to contain 95% curcuminoids
• 110 mg of organic turmeric root
• avocado oil
• black pepper
• 10 mg of organic ginger root
• 10 mg of Indian frankincense bark extract (Boswellia serrata)

Pros and cons

Further Food states it formulates this supplement to ease inflammation and joint pain. Additionally, this product is allergy-friendly and contains black pepper to improve absorption.

However, Boswellia can interact with some medications and cause digestive side effects in some people.

Price: One bottle of 60 capsules has a list price of around $18.

Best for vegans: Gaia Herbs Turmeric Supreme Extra Strength

• Supplement form: capsule
• Dosage: 1–2 capsules per day
• Servings per container: from around 120 servings per bottle

These capsules may reportedly help with joint mobility and daily wear and tear. In addition, the company states the product undergoes third-party testing for purity and that a certified B corporation produces all the ingredients.

The capsules are free from dairy, gluten, and soy and are suitable for vegans. Each capsule contains black pepper, which may aid curcumin absorption.

The bottle contains 120 capsules.

Ingredients

• 482 mg of organic turmeric (Curcuma longa) root extract and turmeric root extract
• 36 mg of curcumin
• 7 mg of black pepper (Piper nigrum)

Pros and cons

This supplement is suitable for people who follow gluten-free or vegan diets. It also contains black pepper to aid the absorption of curcumin.

However, these supplements may not be suitable for those who find it difficult to swallow tablets.

Price: One bottle of 120 capsules has a list price of around $40.

Best soft gel: Sports Research Turmeric Curcumin C3 Complex

• Supplement form: liquid softgel
• Dosage: 1–2 capsules daily
• Servings per container: from 120 servings per bottle

The company claims these capsules differ from others due to their high concentration of curcumin per softgel. Each softgel contains 95% curcumin. Additionally, the capsules contain organic extra virgin coconut oil and black pepper to aid absorption.

The capsules are free from gluten, soy, GMOs, fillers, preservatives, stearates, and artificial colors.

This product is available in bottles of 60 and 120 liquid softgels.

Ingredients

Each liquid softgel contains:

• 500 mg of turmeric (Curcuma longa) extract
• 475 mg of curcumin
• 5 mg of black pepper (Piper nigrum) extract

Pros and cons

This supplement does not contain any gluten, soy, GMOs, preservatives, or artificial colors. Additionally, the softgels may be easier to swallow than standard capsules.

However, this product contains coconut oil, which means it is not suitable for those with a coconut allergy.

Price: Spots Research Turmeric Curcumin C3 Complex has a list price starting from around $21 for 60 softgels.

Comparison

The table below compares each of the turmeric supplements in this article.

What to look for in turmeric supplements

Curcumin has a low absorption rate into the bloodstream. Turmeric and curcumin 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.

Lecithin and liposome formulas may also increase absorption.

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

It is also important to choose products from reputable brands. 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 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.

When to consult a doctor

Research considers turmeric safe in recommended amounts. However, there have been reports of side effects from dosages between 500–12,000 mg, including:

• diarrhea
• headache
• rash
• yellow stool

If a person experiences side effects of turmeric that do not go away, or they have concerns about the effects of supplements on any medications, they should contact a doctor.

A person should speak to a doctor before taking turmeric supplements if they are pregnant or breastfeeding. Research into the safety of turmeric for pregnant people is lacking.

Those who are taking anticoagulants (blood thinners) should also be cautious when using turmeric or curcumin, according to a 2019 study. There is a lack of clinical data on how turmeric affects blood clotting or bleeding, and there is no data suggesting that turmeric can interact with antiplatelet drugs such as aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs).

However, the United Kingdom National Health Service (NHS) writes that turmeric may put a person at increased risk of bleeding because it can interfere with how blood clots form. Additionally, curcumin may decrease the clearance of warfarin from the body.

The NHS also writes that turmeric or curcumin may reduce blood sugar levels and increase a person’s risk of becoming hypoglycemic. People with diabetes should talk with a healthcare professional before taking turmeric or curcumin.

Alternatives to turmeric supplements

People can use turmeric in baking or cooking and combine it 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 their preferences. Additionally, making food and drink with turmeric gives people more control over the ingredients they consume. Protein and energy balls may also include turmeric and black pepper and are easy to make at home.

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.

The FDA regulates dietary supplements. However, people should be cautious about the claims made by manufacturers.

Frequently asked questions

Below are some of the top frequently asked 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:

• respiratory infections
• allergic responses
• digestive disorders
• liver conditions
• mental health conditions, such as depression

Is it better to take turmeric or curcumin?

Curcumin is a plant compound found in turmeric that may offer some health benefits. Although some evidence suggests that curcumin supplements may improve symptoms such as inflammation in some people, more research is needed to confirm these potential health benefits.

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

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 consult a doctor. These side effects can include:

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

What is a turmeric supplement good for?

Turmeric contains antioxidants, which may benefit certain aspects of a person’s health, such as cardiovascular health. However, more research is needed.

Can I take supplements daily?

People can take supplements daily.

However, a person should not take high doses of turmeric for long periods. People should also speak with a doctor regarding a supplement plan.

Summary

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