Best Turmeric Supplements of 2022, According to a Dietician – SI Showcase

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Among the most buzzworthy herbal ingredients of late is turmeric. It has historically been used in Indian medicine practices such as Ayurveda, and several research studies have shown the benefits of turmeric for a variety of health conditions. This bright yellow spice contains compounds called curcuminoids, which have anti-inflammatory properties, making it useful for pain relief, joint health, metabolic health and general health.

Aside from finding it in spice aisles, turmeric can also be found in golden milk lattes, turmeric teas and turmeric supplements.

In this article, we’ll share our top picks for the best turmeric supplements on the market. Beyond that, you’ll also find a comprehensive guide to turmeric uses and benefits, safety considerations and how to choose and use these supplements.

Our Picks for the Best Turmeric Supplements:

• Price: $19.99
• Serving size: One capsule
• Servings per container: 60
• Other active ingredients: Curcumin C3 Complex extract (500 milligrams), Bioperine black pepper extract (five milligrams)
• Certifications: Third party tested

Transparent Labs Turmeric Curcumin C3 Complex contains a high concentration of curcuminoids, turmeric’s most active compound, which is responsible for many health benefits, including improving depression and heart health. Additionally, the product contains piperine, which may boost curcumin absorption by as much as 2,000 percent, making it one of the most effective turmeric products. According to Transparent Labs, you can even take up to two capsules per day if you want a larger dose of turmeric.

In addition, Transparent Labs’ products are tested by third-party labs for quality and purity, and you can find these reports using your bottle’s lot number. There isn’t a requirement for independent testing, so it’s a good sign this is a reputable brand.

Many reviewers praise the quality of the supplement and the inclusion of piperine, and most reviews are positive.

Plus, if you like this turmeric, you can subscribe to get free shipping and save 10 percent on recurring orders.

• Price: $8
• Serving size: One liquid capsule
• Servings per container: 30
• Other active ingredients: Turmeric aqueous extract (250 milligrams), turmeric supercritical extract (100 milligrams)
• Certifications: N/A

If you prefer vitamin subscriptions, this turmeric from Care/of may be a great addition to your daily multivitamin pack. Unlike many turmeric supplements which contain a powdered form, it contains two different liquid turmeric extracts to provide a nutrient and antioxidant profile that’s closer to the plant in its whole form.

Care/of operates as a vitamin subscription service, providing you a daily vitamin pack based on your answers to a health and lifestyle quiz. However, you can add turmeric to your vitamin pack easily even if it’s not one of your recommendations. You can also pause your subscription after your first order, if you just want to try it for a month before you commit.

The supplements in Care/of are all third-party tested, so you can rest assured that there are no undisclosed ingredients.

The only drawback of this turmeric supplement compared to others is that it does not disclose the percent of curcuminoids on the label. Many turmeric supplements contain up to 95 percent curcuminoids, so it’s possible this one doesn’t provide as much.

• Price: $21.99
• Serving size: Three capsules
• Servings per container: 30
• Other active ingredients: Turmeric root powder (1,350 milligrams), turmeric root extract standardized to 95 percent curcuminoids (158 milligrams), Bioperine black pepper fruit extract (10 milligrams)
• Certifications: N/A

Ultimate Turmeric from Orgain is a fully plant-based formulation that provides curcuminoids alongside Bioperine black pepper extract for improved absorption.

This supplement isn’t third-party tested, but Orgain is a well-known and trusted brand. Many of its sports supplements feature third-party certifications attesting to their purity.

You can also save money on this supplement by subscribing. You’ll save 35 percent on your first subscription order, and 10 percent on each subsequent order. Shipping is also free on subscription orders.

• Price: $30.99
• Serving size: One tablet
• Servings per container: 60
• Other active ingredients: Organic Turmeric Blend yielding 100 milligrams curcuminoids (553 milligrams), organic fermented ginger root (50 milligrams), organic black pepper fruit extract (seven milligrams), Probiotic Blend containing Bifidobacterium lactis and Lactobacillus acidophilus (four milligrams)
• Certifications: USDA Organic, Non-GMO Project Verified, Certified Vegan, Certified Gluten Free, Kosher

If you’re adding turmeric to your routine for inflammation, do yourself a favor and choose a turmeric supplement that also contains other highly anti-inflammatory ingredients. This one from Garden of Life is part of the MyKind Organics line, and it contains fermented turmeric and ginger, along with probiotics. It also contains black pepper to boost absorption of the curcuminoids.

This supplement is also fully organic and non-GMO, and features a number of third-party certifications: USDA Organic, Non-GMO Project Verified, Certified Vegan, Certified Gluten Free and Kosher.

The majority of Amazon and Garden of Life reviews are positive and most reviewers say the turmeric supplement is effective against inflammation, but some say the tablet is too large for them to swallow.

• Price: $19.99
• Serving size: Three capsules
• Servings per container: 30
• Other active ingredients: Turmeric root powder (1,500 milligrams), turmeric root extract with 95 percent curcuminoids (150 milligrams), ginger root extract (140 milligrams), Bioperine black pepper extract (10 milligrams)
• Certifications: N/A

Ginger and turmeric are a common pairing, and for good reason. Both have anti-inflammatory and antioxidant properties, for example, which may help boost immune health. These two components work synergistically, meaning they provide a stronger effect together than they would individually—this is what makes Zhou’s turmeric unique. In addition to ginger, its turmeric supplement also contains black pepper to help boost curcuminoid absorption.

At Zhou, all products are tested in their lab in Utah and manufactured in a facility following GMP(good manufacturing practices).

Colleen J, a reviewer on Amazon, lauds its anti-inflammatory properties saying, “I’ve been using Zhou Turmeric for age related stiffness of joints (57F) for three years now. I’m a hospital Nurse Tech and walk eight to 10 miles per 12 hour shift, working multiple shifts in a row. This product absolutely works wonders. At this point, I don’t notice it working daily, but if I miss a dose, boy can I feel it the next morning. The stiff, aching joints, tight hands that feel almost swollen, knees and back stiffness. Zhou has excellent quality control and consistency and are a trusted source for me. Just one turmeric capsule a day keeps the pain away for me.”

• Price: $7.50
• Serving size: One capsule
• Servings per container: 60
• Other active ingredients: Organic turmeric (600 milligrams), organic black pepper (five milligrams)
• Certifications: Certified organic

This turmeric and black pepper capsule from Swanson Vitamins increases turmeric absorption, making it one of the best turmeric supplements available. Piperine, an ingredient found in black pepper, increases curcumin’s bioavailability by up to 2,000 percent.

It’s also third-party tested and part of Swanson’s Quality Code Approved program, which means it’s made with natural ingredients and subject to testing and analysis from Swanson and outside labs.

You can also save 50 percent off your first subscription order of this turmeric supplement, with recurring free shipping on subscription orders over $35.

Reviewers generally like the product (especially for the price), but some say the black pepper taste can be a little overwhelming.

• Price: $45
• Serving size: Two capsules
• Servings per container: 60
• Other active ingredients: Meriva Curcumin Phytosome with Time-Sorb (500 milligrams)
• Certifications: N/A

Thorne’s Curcumin Phytosome is a time-release formulation designed to offer sustained benefits, making it ideal for people who are dealing with joint pain. It features a highly bioavailable (easy to absorb) type of curcumin called Meriva, along with Time-Sorb, a phospholipid complex that gives the capsules time-release properties.

A healthcare-provider trusted brand, Thorne puts all of its products through four rounds of in-house testing. They also are one of few U.S. based companies that have received a high rating and full certification from the Therapeutic Goods Administration, Australia’s regulatory agency for medications, health devices and supplements.

You can save 10 percent and receive free shipping with a subscription. Better yet, if you order three or more Thorne products on subscription, you’ll receive 20 percent off each order.

• Price: $61.25
• Serving size: Two capsules
• Servings per container: 30
• Other active ingredients: Meriva turmeric phytosome standardized to contain 18 percent curcuminoids (300 milligrams), Neurophenol containing grape extract and wild blueberry extract (300 milligrams), Monterey pine extract (50 milligrams), green tea extract (100 milligrams)
• Certifications: N/A

For mood and brain function, this slow-release turmeric supplement from Pure Encapsulations is an ideal choice. In addition to turmeric, it contains several other ingredients that may improve brain health and function—including grape extract, blueberry extract, pine extract and green tea extract.

Pure Encapsulations products are third party tested and free from artificial additives and most common allergens.

Most of the reviews are positive, and reviewers say it does seem to help with focus and mental function.

• Price: $16.99
• Serving size: Two gummies
• Serving size per container: 30
• Other active ingredients: Curcumin C3 Complex standardized to 95 percent curcuminoids (260 milligrams), ginger root (10 milligrams)
• Certifications: N/A

For many people, gummy vitamins are easier to take than capsules or tablets because they’re chewable and they generally taste much better. These Nature Made gummies are mango-flavored and sweetened with cane sugar, making them a good choice if you dislike swallowing pills.

Although this particular product isn’t third-party tested, many of NatureMade’s supplements are independently tested and verified by United States Pharmacopeia (USP), a well-known and reputable third-party testing organization.

If you subscribe through the Swanson website, you can get free shipping on subscription orders over $35.

These gummies have good reviews, but it’s important to note that gummies generally contain fewer active ingredients than other types of vitamins—and this turmeric gummy is no exception. It contains 260 milligrams of Curcumin C3 Complex, while most tablets or capsules contain 500 milligrams or more.

• Price: $18.99
• Serving size: Three capsules
• Servings per container: 30
• Other active ingredients: Turmeric root (1,350 milligrams), turmeric extract standardized to contain 95 percent curcuminoids (150 milligrams), Bioperine black pepper extract (10 milligrams)
• Certifications: Non-GMO Project Verified

This turmeric curcumin supplement from BioSchwartz features high-curcumin turmeric and black pepper extract to boost curcuminoid absorption. It contains a relatively high dose of turmeric compared to other turmeric supplements, and therefore may be more helpful for people wanting a specific benefit (such as arthritis pain relief)—especially with the added black pepper extract.

To make things even better, all BioSchwartz supplements are third party tested for purity and potency, and this turmeric supplement is also Non-GMO Project Verified.

BioSchwartz recommends taking the supplement with food. Splitting the three daily capsules into multiple doses throughout the day may help boost absorption as well.

It is undeniable that this turmeric stands out, as it has over 84,000 reviews on Amazon averaging 4.5 out of five stars, and it’s Amazon’s top best seller in the Curcumin Herbal Supplements category.

What Is Turmeric?

Turmeric is a bright yellow spice that comes from the Curcuma longa plant, a close relative of ginger. As with ginger, the portion of the plant we use is the rhizome—which is an underground portion of the plant (but not technically a root).

Turmeric is commonly used in Indian cuisine and is one of the key ingredients in curry powder. It’s also used as a natural dye to add yellow color to foods like mustard and chicken broth.

Turmeric also has a long history of use in traditional herbal medicine. One of the key compounds it contains, curcumin, is highly anti-inflammatory. Curcumin isn’t an essential vitamin, like vitamin D or vitamin C, but research studies have found that it possesses anti-inflammatory, antioxidant and immune-boosting properties.

For these reasons, it’s commonly taken as a dietary supplement.

Who Should and Shouldn’t Take a Turmeric Supplement

Turmeric appears to be safe for most people.

Some people, particularly those taking medication, should exercise caution before taking turmeric supplements.

Turmeric and curcumin may interfere with several different types of medications, including blood thinners, heart medications, antidepressants, antibiotics and allergy medications. While these interactions have been mild in most instances, you should speak with your healthcare provider prior to taking turmeric supplements if you’re using any prescription medications.

Additionally, if you are pregnant or breastfeeding, speak with your care provider before using turmeric supplements or beverages. Many of these products contain added herbal ingredients that may not be safe for pregnant women or breastfed infants.

Turmeric Forms

Turmeric comes in numerous forms. For culinary use, you can purchase it as a powdered spice or in the whole rhizome form. Bagged and loose teas featuring turmeric are also fairly easy to find, as are golden latte mixes—which are powdered drink mixes that contain turmeric and often other herbal ingredients. They can be prepared by mixing with hot milk or plant-based milk, and a sweetener of your choice.

Here are some of the different forms turmeric is available in as a dietary supplement:

• Capsule: gel capsules that contain powdered or liquid turmeric
• Tablet: pressed pills made with powdered turmeric, which can be coated or non-coated
• Tincture: highly concentrated liquid turmeric
• Gummy: turmeric in a chewable, sweet-tasting form

How Much Turmeric to Take

Choosing the right amount of turmeric to take a supplement can be confusing. This is because, depending on how much regular turmeric and high-curcumin turmeric a supplement contains, the strength and potency can differ drastically. Depending on your needs, your doctor or registered dietician will determine the correct amount.

A standard turmeric powder that you purchase for cooking may contain anywhere from two to five percent curcumin. However, most supplement forms contain turmeric that is standardized to provide a higher dose of curcumin, typically 95 percent.

Supplements that contain turmeric will often disclose how much curcumin they contain on the Supplement Facts label as a percentage. For example, you may see “Turmeric (standardized to contain 95 percent curcuminoids)” or something similar.

The World Health Organization (WHO) suggests that up to three milligrams per kilogram (or 1.36 milligrams per pound) of your body weight per day is a safe amount of curcuminoids to be consumed as a food additive.

However, there are no established guidelines for supplemental turmeric or curcumin intake. Many turmeric supplements provide anywhere from 500 to 2,000 milligrams of turmeric, but typically only a small portion of that included turmeric is standardized to contain 95 percent curcuminoids.

Because there are no established safe amounts, it’s important to choose a high quality turmeric supplement from a reputable brand (like one featured above), and to always follow package directions.

Best Time to Take a Turmeric Supplement

Curcumin is a powerful compound, but it’s very poorly absorbed by the body. Timing may make a difference in how much you’re able to absorb.

For this reason, some supplement manufacturers say it’s helpful to take turmeric with a meal. Turmeric supplements may also be split in two daily doses separated by several hours (though it doesn’t have to be at the same time each day) to aid in absorption. However, neither of these claims have a lot of scientific evidence to back them up.

If you’re concerned about absorption, choose a turmeric supplement that contains added piperine or black pepper extract, which has been proven to increase curcumin absorption by up to 2,000 percent.

Turmeric Benefits

Numerous health benefits have been attributed to turmeric, mostly because of the curcumin it contains. Here are some of the research-backed uses for turmeric curcumin supplements:

• Inflammation: Curcumin supplements may help decrease inflammation. Use of these dietary supplements has been linked to decreased levels of several blood inflammatory markers.
• Oxidative stress: Turmeric supplements may have antioxidant properties, which can help to reduce oxidative stress and damage to cells caused by free radicals.
• Cholesterol: Research shows that turmeric and curcumin can help to reduce LDL cholesterol and triglyceride levels, which may reduce heart disease risk.
• Blood pressure: Long-term turmeric or curcumin supplementation may reduce systolic blood pressure (the top number in a blood pressure reading).
• Joint health: Turmeric supplements can reduce pain and inflammation associated with osteoarthritis, making them a viable alternative to non-steroidal anti-inflammatory drugs (NSAIDs) like acetaminophen and ibuprofen.
• Brain function: Curcumin supplementation for at least eight weeks may increase levels of brain derived neurotrophic factor (BDNF), which may help improve mood, cognitive function, memory and some brain disorders that are linked to low BDNF.
• Depression: Turmeric curcumin supplements may help reduce depression and anxiety symptoms as part of a treatment plan for people with depression.
• Blood sugar levels: Turmeric and curcumin supplements can help significantly reduce blood sugar levels, which may reduce your risk of developing diabetes or make your diabetes easier to manage.

Turmeric Side Effects

Turmeric has few notable side effects. As mentioned above, it may interact with some medications—so it’s important to speak to your healthcare provider if you’re taking any prescription drugs.

Otherwise, it appears to be mostly safe. Still, some people may experience mild and transient side effects when taking turmeric or curcumin supplements, including:

• Nausea
• Diarrhea
• Dizziness
• Headache
• Skin rash
• Yellow stool

Large amounts of turmeric may also contribute to the formation of oxalate kidney stones in some people. Likewise, curcumin in very high doses may contribute to anemia, liver injury and heart problems.

Additionally, culinary turmeric and turmeric supplements are often adulterated with additives, fillers and dyes. In this report, investigators found that 71 percent of turmeric products from American store shelves contained unnecessary solvent residues.

FAQs

What type of turmeric is best for health?

While turmeric adds great flavor to food and may offer some health benefits, turmeric supplements with higher concentrations of curcuminoids are a better choice if you are seeking specific health benefits. To get the highest potency, look for turmeric supplements that contain turmeric extracts that are at least 95 percent curcuminoids.

How long does turmeric take to work?

How long turmeric takes to work depends on several factors, including the turmeric and curcuminoid content of your supplement, how consistently you take it, conditions that may affect how well your body absorbs the supplement (like taking it with or without a meal) and your own unique biochemistry. Many research studies showed beneficial effects after 12 weeks, so it may be a good idea to take the supplement for at least three months before you decide to stop it.

What happens if you take turmeric everyday?

Turmeric supplements may offer several potential benefits, including reduced inflammation, pain relief, better blood sugar control, joint support, and improved mood. However, these benefits aren’t guaranteed.

How many milligrams of turmeric should I take per day?

There are no set guidelines for turmeric intake from supplements. Most supplements contain anywhere from 500 to 2,000 milligrams of turmeric per serving. For these reasons, it’s important to choose a reputable product and follow the directions for use outlined on the packaging.

Is a turmeric powder or pill better?

Turmeric pills are typically a better choice for supplements. Most turmeric supplements are available as capsules or liquid formulations. The capsules contain turmeric powder that has been standardized to contain higher amounts of curcumin than the turmeric powder used for cooking.

Why should I take turmeric and ginger together?

Like turmeric, ginger offers some anti-inflammatory benefits. Ginger may also be helpful for your immune system, and it is often used to help settle nausea. When used together, they may have a stronger anti-inflammatory effect.

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