The 8 Best Turmeric Supplements of 2023, According to a Dietitian - Verywell Health

Turmeric is a spice with a deep yellow-orange color that comes from a plant in the ginger family. It has been used in cooking and Ayurvedic medicine in India and Asia for thousands of years. Curcuminoids are a group of active compounds in turmeric, and the main one is curcumin. Curcumin has antioxidant and anti-inflammatory properties and gives turmeric its yellow color. Turmeric supplements contain curcumin in much higher doses than what naturally occurs in turmeric spice.

"Turmeric supplements are marketed as a way to reduce inflammation. This may be especially helpful for people with diseases related to inflammation such as inflammatory bowel disease and arthritis. The most compelling evidence surrounds turmeric as treatment for rheumatoid arthritis (RA)," says Sarah Anzlovar, MS, RD. While studies show that turmeric supplements may be beneficial for certain health conditions, more research is needed.

When looking for the best turmeric supplements, we considered the form, absorbability, dose, and third-party testing. Turmeric supplements are generally safe for most people, but some people may experience negative side effects like stomach upset. It's also important to note turmeric supplements can negatively interact with some medications, like blood thinners, diabetes medications, and some chemotherapies.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. 

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. Turmeric supplements may interact with medications like blood thinners, chemotherapies, diabetes medications, and others.

Amazon

Thorne Curcumin Phytosome supplement is our top pick for turmeric supplements, as Thorne is a reputable supplement company. Thorne collaborates with Mayo Clinic and other reputable health organizations for clinical trials with their supplements. It is third-party tested and NSF Certified for Sport—a third-party organization that tests for banned substances in athletics. We also like that Thorne Curcumin Phytosome delivers a research-backed higher bioavailable form of curcumin as a phytosome form. A higher bioavailability means the body's ability to absorb and use the supplement is higher than other forms of a supplement. 

Curcumin Phytosome is a combination of curcumin and a phospholipid complex from sunflower, which means it dissolves in both water and oil. This is advantageous because it can help increase absorption. This form has been shown to be safe, effective, and have greater absorption than plain curcumin. Studies show this form of turmeric supplement may delay muscle soreness after exercise, and Thorne recommends taking 1-2 capsules two times daily, ideally after a hard workout or strenuous activity.

This form of curcumin has also been shown to improve symptoms of osteoarthritis and reduce the rise of blood sugar and insulin after eating. Each capsule delivers 250 milligrams (mg) of sustained release of curcumin phytosome. Thorne Curcumin Phytosome is non-GMO and free of gluten, nuts, eggs, dairy, soy, and fish. 

Price at time of publication: $45 for 120 count ($0.75 per serving)

^{Key Specs:
Form: Capsules | Active Ingredient: Curcumin Phytosome (Meriva) | Dose: 500 mg | Third-Party Certified: Yes | Servings Per Container: 60}

Amazon

Nature's Nutrition Turmeric and Ginger with Bioperine is a highly rated, budget-friendly turmeric supplement. Nature's Nutrition supplements are reviewed by a third-party independent lab and are checked for purity and potency.

Nature's Nutrition Turmeric and Ginger with Bioperine delivers 1,500 milligrams (mg) of organic turmeric root with 150 mg of curcuminoids and 300 mg of organic ginger extract. Ginger and turmeric come from the same plant family, and both have anti-inflammatory and antioxidant properties that have been shown to improve symptoms in inflammatory conditions like rheumatoid arthritis. 

This supplement also has 15 mg of Bioperine to help increase absorption. Bioperine is a patented black pepper extract that contains the compound, piperine, naturally found in black pepper. Piperine increases the body's ability to absorb and use curcumin compared to taking curcumin alone. One thing to note is that this supplement has a higher dose of Bioperine (15 mg) compared to other turmeric supplements with Bioperine, which usually have 5-10 mg. While piperine is well tolerated by most, it's important to know it can increase absorption of other medications and could act as a diuretic. This is something to note when considering this supplement especially if you take medication.

Price at time of publication: $18 per 120 count ($0.45 per serving)

^{Key Specs:
Form: Capsule | Active Ingredient: Turmeric root, ginger extract, curcuminoids, BioPerine | Dose: 1,500 mg turmeric extract (150 mg curcuminoids) | Third-Party Certified: Yes | Servings Per Container: 40}

Amazon

Pros

• Third-party tested
  

• Contains a highly absorbable form of curcumin
  

• Free of dairy, gluten, soy, sugar, wheat, yeast, and artificial flavors

One problem with turmeric supplements is that curcumin is poorly absorbed on its own. Black pepper extract and fat-containing meals can both increase the bioavailability of curcumin. However, if these aren't available and you'd like to simply take your supplement with a glass of water, we recommend A1 Vitality Turmeric Curcumin. 

We like that A1 Vitality Turmeric Curcumin is third-party tested for ingredient amounts and accuracy. Two softgels deliver 60 mg of curcuminoids and 50 mg of curcumin, which is less than other supplements. However, one small study found that taking curcumin with water increased the body's ability to absorb and use curcumin more than plain curcumin, and also more than curcumin with black pepper extract. It is recommended to take two softgels daily with eight ounces of water, preferably at mealtime. 

Price at time of publication: $26 per 60 count ($0.86 per serving)

^{Key Specs:
Form: Softgel | Active Ingredient: NovaSOL Curcumin, turmeric extract | Dose: 1,000 mg total (60 mg curcuminoids, 50 mg curcumin) | Third-Party Certified: Yes | Servings Per Container: 30}

Walmart

Pros

• Third-party tested
  

• Contains a highly absorbable form of curcumin
  

• Non-GMO, vegan, and sugar-free

Nordic Naturals Zero Sugar Curcumin Gummies is one of the only third-party tested turmeric supplements that comes in gummy form. Nordic Naturals is a reputable and trusted brand that is not only third-party tested but also internally tests every product for toxins and contaminants. 

These delicious mango-flavored, sugar-free curcumin gummies contain 200 mg of Longvida curcumin extract in two gummies. This is a lower dose compared to other supplements, but it's a form of curcumin that is more highly absorbed. So, you may not need as high of a dose of this type of curcumin. In addition, one serving has two grams of fiber and 20 mg of sodium.

While Nordic Naturals Zero Sugar Curcumin Gummies are free of sugar and artificial sweeteners, they contain the sugar alcohol xylitol. Sugar alcohols provide sweetness with fewer calories than sugar, but they can cause digestive distress like gas and bloating for some, especially in high doses. Nordic Naturals Zero Sugar Curcumin Gummies are gluten-free, free of artificial colors and flavors, non-GMO, and vegan.

Price at time of publication: $26 per 60 count ($0.86 per serving)

^{Key Specs:
Form: Gummy | Active Ingredient: Longvida Optimized Curcumin Extract | Dose: 200 mg | Third-Party Certified: Yes | Servings Per Container: 30}

Amazon

Pros

• NSF Certified 
  

• Contains vitamin C and fiber
  

• USDA organic, non-GMO, gluten-free, and vegan

A powdered form of turmeric mimics actual turmeric spice, in terms of form and texture, but delivers a higher dose of anti-inflammatory curcumins than the traditional spice. Pure turmeric powder (spice) contains about three percent curcumin and curcuminoids by weight, compared to most supplements, which contain turmeric extracts with about 95 percent curcuminoids.

Garden of Life mykind Organic Turmeric Booster is NSF certified, so you can trust it contains the ingredients listed on the label and doesn't have harmful contaminants. It has 2.4 grams (g) of an organic booster blend that has 95 percent curcuminoids (50 mg) from fermented turmeric root extract, in addition to other extracts like rooibos tea and pomegranate. It also contains probiotics, ginger root, and black pepper extract. The black pepper extract is added to increase the absorption of curcumin in the body. You'll also get one gram of fiber and 50 mg of vitamin C, another antioxidant, per serving. 

One thing to note is the added probiotic may not be beneficial for all, especially if you already take another probiotic supplement or have underlying gastrointestinal (GI) problems.

This powder is easy to use; simply mix one teaspoon into eight ounces of water or beverage of choice. This can also be a great option for making a turmeric latte or adding to a smoothie, yogurt, or oatmeal. Garden of Life mykind Organic Turmeric Booster is organic, non-GMO, gluten-free, and vegan.

Price at time of publication: $21 per 30 teaspoons ($0.70 per serving)

^{Key Specs:
Form: Powder | Active Ingredient: fermented turmeric root, turmeric root extract, curcuminoids, fermented ginger root, black pepper extract | Dose: 50 mg curcuminoids | Third-Party Certified: Yes | Servings Per Container: 30}

Amazon

Terry Naturally CuraMed is top pick for a turmeric supplement in softgel form. While not as budget-friendly as other turmeric supplements, Terry Naturally CuraMed is third-party tested and contains a highly bioavailable form of curcumin, BCM-95, which is shown to be more absorbable by the body than plain curcumin and turmeric with black pepper extract.

The BCM-95 form of curcumin has been shown to improve symptoms of depression and rheumatoid arthritis, as well as reduce pain-related symptoms of knee osteoarthritis. In one study, patients with rheumatoid arthritis who were given 500 mg of BCM-95 curcumin twice a day had more improvement in symptoms than those receiving a traditional pain medication. More research is needed, but this suggests curcumin may be an adjunct treatment in addition or as an alternative to traditional treatment for rheumatoid arthritis.

Terry Naturally CuraMed is non-GMO, gluten-free, halal and free of sugar, soy, dairy, and artificial flavors, colors, and preservatives. One softgel delivers 500 mg of curcuminoids. 

Price at time of publication: $29 per 30 count ($0.96 per serving)

^{Key Specs:
Form: Softgel | Active Ingredient: Curcumin as BCM-95 | Dose: 750 mg total (500 mg curcuminoids) | Third-Party Certified: Yes | Servings Per Container: 30}

Amazon

Pros

• ConsumerLab.com tested and approved
  

• NSF Certified
  

• USDA Organic, non-GMO, vegan

Garden of Life mykind Organics Extra Strength Turmeric is your best bet if you follow a vegan diet. It's not only NSF certified, but it was also tested and approved in a 2023 review of turmeric supplements through ConsumerLab.com's voluntary certification program. This verifies that the product contains what it says it contains without potentially harmful contamination. 

It contains 553 milligrams (mg) of organic fermented turmeric blend, which includes 100 mg of curcuminoids. In addition, Garden of Life mykind Organics Extra Strength Turmeric has 50 mg of fermented ginger root, seven mg of black pepper extract, and four mg of a probiotic blend. Fermented turmeric and ginger are marketed as increasing the bioavailability of curcumin, but no human studies have compared the absorption of fermented turmeric versus unfermented turmeric.

Ginger root is anti-inflammatory and has been shown to improve digestion, while black pepper extract increases the body's ability to absorb and use curcumin. This supplement also contains probiotics. Note that the added probiotics could be helpful for some people, may not have an effect at all, or could even cause digestive issues in others. Garden of Life mykind Organics Extra Strength Turmeric is certified USDA organic, non-GMO, vegan, and kosher. One tablet has 100 mg of curcuminoids. 

Price at time of publication: $23 ($0.38 per serving)

^{Key Specs:
Form: Tablet | Active Ingredient: turmeric root extract, curcuminoids, fermented turmeric root, fermented ginger root, black pepper fruit extract | Dose: 553 mg turmeric blend (100 mg curcuminoids) | Third-Party Certified: Yes | Servings Per Container: 60}

Amazon

Pros

• Third-party tested
  

• Contains BioPerine for increased absorption
  

• Non-GMO, gluten-free, soy-free

Cons

• Not suitable for vegans

As mentioned, piperine, the main compound found in black pepper extract, can increase bioavailability of curcumin. Doctor's Best High Absorption Curcumin delivers six mg of black pepper extract from Bioperine—a patented black pepper extract with piperine. Doctor's Best is a reputable supplement brand, and this choice is third-party tested.

In addition to six mg of black pepper, this supplement has 1,000 mg of Curcumin C3 Complex, which has three different curcuminoids, including 75-81 percent of curcumin. In a 2022 study, healthy individuals who took 500 mg of Curcumin C3 Complex twice per day had reduced muscle soreness after high-intensity exercise. More studies are needed, but emerging research suggests that Curcumin C3 Complex in combination with piperine may benefit some populations. 

It's recommended to take two capsules daily with food. You may want to consider splitting the dose and taking 500 mg (one capsule) at a time versus 1,000 mg at one time, since this is how it is typically given in clinical studies. Taking one capsule at a time is also a good way to test how well you tolerate it since the dose is smaller. 

Price at time of publication: $30 for 60 count ($0.50 per serving)

^{Key Specs:
Form: Capsule | Active Ingredient: turmeric extract root, black pepper extract  | Dose: 1,000 mg Curcumin C3 Complex | Third-Party Certified: Yes | Servings Per Container: 60}

Is a Turmeric Supplement Beneficial?

Due to curcumin's anti-inflammatory and antioxidant properties, researchers have been interested in the impact that turmeric supplements may have on conditions with underlying inflammation, either local inflammation like joint pain or systemic inflammation. Chronic inflammation plays a main role in many chronic diseases like heart disease, diabetes, cancer, Alzheimer's disease, and others.

Turmeric supplements' impact on health can be difficult to study since the bioavailability (the body's ability to absorb and use) of curcumin is limited. Many of the turmeric supplements on the market today either contain compounds that enhance the absorption of curcumin, like piperine, found in black pepper, or use a more absorbable form of curcumin. Most of the studies to date are small and limited, so more long-term studies are needed to make definitive conclusions.

However, there is promising, emerging evidence that turmeric supplements may help the following populations: 

• People wit...