Quick links
- Best overall turmeric supplement: Pure Formulas Curcumin
- Best hypoallergenic turmeric supplement: Persona Turmeric Capsules
- Best low-cost turmeric supplements: Swanson Curcumin Complex
- Best turmeric supplement subscription service: Care/of Turmeric Capsule
The turmeric root comes from the turmeric plant, which is part of the ginger family. The root is the most commonly utilized part of the plant. 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 produced by the turmeric plant.
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.
Benefits
Turmeric, or more specifically the curcumin it contains, may offer anti-inflammatory and antioxidant health benefits.
For example, studies show that supplementation with curcumin may be beneficial for reducing pain related to inflammation in people with medical conditions like arthritis. Curcumin has powerful antioxidant properties and may help protect against cellular damage that may otherwise lead to disease.
Results from an older 2005 pilot study found that people who have irritable bowel syndrome (IBS) reported a reduction in abdominal pain and discomfort. They also reported a significant decrease in IBS prevalence following courses of differing volumes of daily turmeric supplements.
Studies show that curcumin and turmeric supplementation may benefit people with inflammatory conditions, including ulcerative colitis and rheumatoid arthritis.
Learn more about using turmeric for IBS here.
Risks
Studies suggest that turmeric supplements are generally well tolerated and not associated with negative health outcomes.
People taking warfarin or other blood-thinning drugs should not consume large doses of turmeric, including taking 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, women who are pregnant or breastfeeding should consult their healthcare professional before taking turmeric supplements to learn about potential adverse effects.
Learn more about the safety of turmeric during pregnancy here.
Curcumin has been found to have 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 and also an ingredient to help enhance the absorption rates.
Studies show that co-administering curcumin with piperine, a compound found in black pepper, can significantly increase curcumin bioavailability. For this reason, curcumin supplements often contain piperine to improve absorption rates.
If the supplement consists of turmeric extract rather than powdered turmeric, the curcumin content will be much higher, as this is a more concentrated source.
Supplements are not regulated by the Food and Drug Administration (FDA) in the same way as pharmaceuticals. With a high volume of supplement products on the market, many companies have sought independent approval to ensure the product is reputable. Choosing supplements with third-party certifications or approval may help with avoiding low-quality products.
Finally, when purchasing supplements, the dosage should always be considered. Curcumin and turmeric supplements are available in different dosages. Some supplements contain a higher dose of curcumin per capsule while others contain a smaller amount.
People should speak to a doctor before starting a new supplement, especially if they are currently taking medications for health concerns.
Pure Formulas Curcumin
This hypoallergenic supplement is suitable for a range of dietary requirements. It is free from gluten, egg, peanuts, wheat, and GMOs. Pure Formulas Curcumin is made in the U.S. and has GMP (good manufacturing practices) certification.
This supplement is NSF-GMP registered in the U.S., GMP certified in Canada, and exceeds the standards of the United States Pharmacopeia (USP) for supplement manufacturing.
The ingredients include:
- turmeric (Curcuma longa) extract (root), standardized to contain 95% curcuminoids: 500 milligram (mg)
- bioperine black pepper (Piper nigrum) extract (fruit), standardized to contain 95% piperine: 5.3 mg
- hypoallergenic plant fiber (cellulose)
- vegetarian capsule (cellulose, water)
- ascorbyl palmitate
The recommended serving size is one capsule taken one to three times daily between meals.
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, soy, nuts, and gluten.
Persona provides personalized vitamins via a subscription service. People can complete an online assessment to have recommendations for products that may suit their health needs and goals.
The full ingredient list is as follows:
- turmeric (Curcuma longa) extract (root), standardized to contain 95% curcuminoids: 500 mg
- bioperine black pepper (Piper nigrum) extract (fruit), standardized to contain 95% piperine: 5.3 mg
- hypoallergenic plant fiber (cellulose)
- vegetarian capsule (cellulose, water)
- ascorbyl palmitate
The recommended serving size is one capsule daily, taken orally.
Swanson Curcumin Complex
Swanson sells a range of supplements, including various options with turmeric and curcumin as an ingredient.
The full ingredient list per serving (two capsules) is as follows:
- curcumin complex (Curcuma longa) (rhizome), standardized to minimum 95% curcuminoids: 700 mg
- bioperine (Piper nigrum) (fruit), standardized to minimum 95% piperine: 5 mg
- hypromellose (vegetarian capsule)
- microcrystalline cellulose (plant fiber)
- magnesium stearate
- silica
The recommended serving size is two capsules taken one to two times per day with food and water.
Care/of Turmeric Capsule
Care/of allows customers to take a questionnaire to determine which supplements would be most beneficial to them. This service is subscription-based. Customers have the option to include other supplements in their order.
The Care/of turmeric capsule is vegetarian, non-GMO, and gluten free. It does not contain an active ingredient like black pepper, so may not support optimal absorption of curcumin.
The ingredients of each liquid capsule are:
- turmeric aqueous extract 250 mg
- turmeric supercritical extract 100 mg
- sesame seed oil
- capsule (hypromellose)
- yellow beeswax
- sunflower lecithin
Care/of does not recommend a serving size but suggests taking the capsule with food and drink.
Learn more about Care/of here.
People can use turmeric as an ingredient when baking or cooking. To increase absorption levels, combine with an active ingredient such as black pepper.
Homemade smoothies are a good alternative to supplements because people can change the ingredients to suit personal preferences. In a similar vein, protein and energy balls often include turmeric and black pepper and can easily be made 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.
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 speak with a doctor about health considerations and risks. People on blood thinners or who are pregnant should avoid turmeric supplements.
