The 6 Best Turmeric Supplements to Help Fight Inflammation, According to Dietitians

April Benshosan, M.S.
·15 min read

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These liquids, pills and gummies are dietitian-approved and formulated for maximum absorption.

<p>Courtesy of Brand</p>

Courtesy of Brand

Reviewed by Dietitian Brierley Horton, M.S., RD

Turmeric lattes and golden milk may have catapulted this earthy spice to fame in recent years, but it's actually been used for centuries in Eastern Asian medical systems. It’s easy to find the spice encapsulated on store shelves—and turmeric supplements have the potential to offer significantly more benefits because they contain curcuminoids (the active compounds in turmeric) in highly concentrated amounts that are better absorbed by the body than turmeric alone.

If you're curious as to whether you should add this supplement to your daily routine, keep reading! We sifted through the many turmeric supplements available, spoke to two dietitians about their recommendations (and asked them how to identify a high-quality turmeric supplement) to bring you this list of the best turmeric supplements on the market.

Our Turmeric Supplement Recommendations:

Related: EatingWell’s Supplement Philosophy & Methodology

What Is Turmeric and Is It Good for You?

Turmeric is a flowering plant from the ginger family. Its root (or rhizome) is used as a culinary spice, giving a yellow color and earthy taste to dishes. It's a key ingredient in curry powder, says Tim DiLeo, M.S., RDN, CSSD, a dietitian with Top Nutrition Coaching.

Turmeric is generally considered safe for most people, and the research on turmeric supplements is promising. Studies have shown that turmeric supplements are linked with lessening inflammation and improving arthritis, cholesterol and athletic-associated muscle soreness, says Lena Bakovic, M.S., RDN, CNSC, a dietitian with Top Nutrition Coaching.

Best Overall: Thorne Curcumin Phytosome 1000 mg

<p>Amazon</p>

Amazon

What we like: It contains a highly absorbable form of turmeric and is third-party tested.

What to know: It's on the pricier side of this list.

Thorne is well-known for its high-quality supplements that undergo rigorous third-party testing. These turmeric capsules won our top spot and come recommended by DiLeo because they're clinically proven to be better absorbed by the body than other turmeric supplements. "They contain a patented phytosomal curcumin (Meriva), which helps improve the bioavailability of the supplement," DiLeo says. "The phospholipid complex helps protect curcumin from degradation, ensuring a more stable and effective product."

Research shows that this type of curcumin is linked to helping relieve joint pain in people with osteoarthritis due to its anti-inflammatory properties, per a 2010 study in Alternative Medicine Review. It was also shown to help prevent blood sugar and insulin spikes after eating in people without diabetes, per a 2018 study in Scientific Reports. What's more, the curcumin in Thorne's supplement was shown to help prevent delayed onset muscle soreness (DOMS) when taken in two 1,000-milligram doses (2,000 milligrams per day) in a 2022 trial in the Journal of the International Society of Sports Nutrition. 

One serving of this supplement consists of two capsules with 500 milligrams of curcumin phytosome each. Phytosome is a form of fat that helps boosts absorption of curcumin.

While this supplement is pricier than other picks, you might be able to stretch out the bottle by taking a serving (two capsules) every other day while still reaping the health benefits. "Due to its increased bioavailability, this turmeric supplement may allow for lower dosage frequencies compared to standard curcumin supplements," DiLeo says.

Form: Capsule | Type: Curcumin phytosome | Amount per serving: 1,000 mg | Third-party tested: Yes

Also Great: MegaFood Turmeric Curcumin Extra Strength

<p>Amazon</p>

Amazon

What we like: This supplement contains black pepper to maximize absorption, plus anti-inflammatory vitamin C.

What to know: It's not third-party tested. That said, MegaFood rigorously tests its supplements in-house for pesticide and herbicide contamination.

MegaFood’s extra-strength turmeric supplement is a solid option to add to your anti-inflammatory routine. It's made up of a turmeric blend with 475 milligrams of curcuminoids and includes black pepper extract, which helps increase the bioavailability of the curcumin. It also contains 133 percent of your Daily Value (DV) of vitamin C. Research shows that people with active inflammation often have low levels of vitamin C, so this supplement may be a good way to up your levels. Vitamin C may also help ease osteoarthritis-associated pain, per a 2022 study in Clinical Medicine Insights: Arthritis and Musculoskeletal Disorders.

MegaFood is a Certified B Corporation, and this supplement is tested in-house for herbicides and pesticides, is gluten-free, vegan, kosher and free from the nine most common allergens. The serving size is two tablets, and MegaFood says you can take them with or without a meal.

Form: Tablets | Type: Turmeric root extract and turmeric root | Amount per serving: 700 mg (475 mg curcuminoids) | Third-party tested: No

Best Budget: Nature Made Extra Strength Turmeric Curcumin with Black Pepper

<p>Amazon</p>

Amazon

What we like: USP-verified, affordable and contains black pepper to optimize absorption.

What to know: The recommended dose is two capsules with water and a meal.

Nature Made is widely available in many pharmacies and drugstores, and this top-rated turmeric supplement is also quite affordable. Each serving comes out to about 73 cents, which is more budget-friendly than other turmeric supplements on our list.

Nature Made's Extra Strength Turmeric supplement contains 950 milligrams of curcuminoids from turmeric root extract plus black pepper fruit extract to help with the curcumin's absorption. We also love that this pick is USP-verified, which means it's been tested and verified to contain the ingredients listed on the label in the stated amounts and is free of potentially harmful levels of heavy metals, pesticides, microbes and dioxins, furans and PCBs, which are believed to be cancerous. Plus, this vegetarian-friendly supplement is free of gluten, artificial flavors and preservatives. Nature Made recommends taking these with water and a meal.

Form: Capsule | Type: Turmeric root extract | Amount per serving: 1,000 mg | Third-party tested: Yes

Best for Inflammation: Terry Naturally CuraMed 750 mg Curcumin Complex

<p>Amazon</p>

Amazon

What we like: Contains a highly bioavailable form of curcumin that's better absorbed than turmeric with black pepper, and it's third-party tested.

What to know: It's not third-party tested.

Turmeric is well-studied for its role in quelling inflammation, and curcumin from supplements is more bioavailable than from food alone, DiLeo says. Terry Naturally CuraMed Curcumin Complex contains a form of curcumin called BCM-95® that's absorbed about six times better than if you were to take a turmeric and black pepper combo, according to a 2008 pilot study. High bioavailability means you might see better anti-inflammatory effects since your body can better absorb the active compounds. Turmeric is shown to reduce the inflammatory response and may help in the treatment of conditions rooted in inflammation like IBD, arthritis, psoriasis, depression, atherosclerosis and others, potentially improving symptoms, according to a 2021 report in Drug Design, Development and Therapy.

The brand recommends taking one softgel up to two times a day. Each softgel contains 750 milligrams of turmeric with 500 milligrams of curcuminoids. Terry Naturally CuraMed Curcumin Complex is free of gluten, dairy, artificial colors, flavors and preservatives.

Form: Softgel | Type: Curcumin rhizome extract (BCM-95®) | Amount per serving: 750 mg | Third-party tested: No

Best Gummy: Nordic Naturals Curcumin Gummies

<p> Amazon</p>

Amazon

What we like: It doesn't contain any sugar and is formulated with a highly absorbable form of turmeric.

What to know: Sweetened with xylitol, you may find these too sweet.

Gummies can be a treat to take, and they're especially great for people who don't love swallowing pills. Bakovic is a fan of the Nordic Naturals Curcumin Gummies because they're third-party tested, sugar-free and taste delicious (they're mango-flavored). "The serving size of two gummies contains 200 milligrams of Longavida® curcumin extract, which is a readily absorbable form of turmeric," Bakovic says. People with knee osteoarthritis who took 160 milligrams of Longavida curcumin for three months noticed improved symptoms and less pain in a 2019 study in the Journal of Inflammation Research.

Nordic Naturals Curcumin Gummies are tested both in-house and by third-party independent labs, so you can feel confident in their safety and effectiveness. They are also vegan and gelatin-free. Unlike other gummy supplements which can often be high in sugar, these are sugar-free and instead sweetened with xylitol, a sugar alcohol that's good for your teeth. Just note that xylitol is highly toxic to dogs, so make sure to keep these out of reach for pets.

Form: Gummy | Type: Longavida curcumin extract | Amount per serving: 200 mg | Third-party tested: Yes

Best Liquid: MaryRuth Organics Liposomal Turmeric, Curcumin, Ginger Root Oil and Algal DHA Liquid Supplement

<p>Amazon</p>

Amazon

What we like: It has high bioavailability and contains added nutrients and ingredients that may help with inflammation.

What to know: Each tablespoon serving has 80 calories and 5 grams of fat.

"This liquid blend of ingredients may be helpful with issues such as mood and inflammation, as well as overall health and wellness," Bakovic says. Each serving is one tablespoon and delivers 520 milligrams of turmeric rhizome extract. The turmeric used has a smaller particle size and is paired with a source of fat for maximum absorption. It also provides 45 percent DV for vitamin E, an antioxidant nutrient with anti-inflammatory benefits, and 210 milligrams of the omega-3 fat DHA, which is key for brain health.

Liquid supplements like this one from MaryRuth are easy to take, especially for people who have a hard time swallowing capsules. While the orange-ginger flavor is pleasant enough to take on its own, you can dilute it with water or mix it into smoothies or yogurt to make it even more palatable. We also love that these are third-party tested by quality ISO 17025 Certified labs to ensure what's on the label accurately reflects what's in the bottle, and that the supplement is free of contaminants such as heavy metals.

Form: Liquid | Type: Turmeric rhizome extract | Amount per serving: 520 mg | Third-party tested: Yes

The Bottom Line: The Best Turmeric Supplement

We deemed Thorne Curcumin Phytosome 1000 mg (view at Amazon) the best turmeric supplement because it passes strong third-party testing and is made with a type of turmeric clinically proven to be well-absorbed by the body. We also like MegaFood Turmeric Curcumin Extra Strength (view at Amazon) because it's a whole-food supplement that contains black pepper for maximized absorption plus anti-inflammatory vitamin C.

Choosing a Turmeric Supplement

Read the Ingredient List

“Curcumin in food is poorly absorbed due to its low solubility and quick metabolism,” DiLeo says. Because curcumin on its own has poor absorption, you'll want to find a supplement that contains a more bioavailable form of curcumin or combines the curcumin with black pepper extract (like BioPerine) or fats (like phytosomes) to improve absorption. Some forms of turmeric that are more well-absorbed by the body include Meriva, BCM-95®, and Longvida®, which are all featured on our list.

Supplement manufacturers also often add other ingredients to help with bioavailability. "Some beneficial ingredients to look for in your turmeric supplement include black pepper and healthy fats, which both help to enhance the absorption of turmeric," Bakovic says. "Another beneficial ingredient is ginger root because, like turmeric, it has anti-inflammatory properties."

Choose a Form You Like

Turmeric supplements most commonly come as capsules, but you can also find them in liquid, gummy or powder form. Gummies and liquids are often flavored and may be easier to take if you have trouble swallowing pills. Powders are versatile because you can mix them into a drink (like golden milk), but they don't have great portability.

Check for Third-Party Testing

The FDA doesn't approve supplements before they go to market (the opposite of what they do with medications), making it extra crucial to opt for supplements that are third-party tested. Many organizations, including USP, NSF and Informed Sport, conduct independent lab tests to assess purity, quality, safety and potency. Most of the turmeric supplements on our list are third-party tested.

Our Search for the Best Turmeric Supplements

We researched many different brands of turmeric supplements, consulting with two registered dietitians to gather recommendations and criteria for selecting a quality supplement. The products on our list all come recommended by dietitians and are tested for purity and potency either in-house by the brand or externally by independent third parties.

We Also Considered

Life Extension Curcumin Elite Turmeric Extract ($22 at Amazon): This pick contains galactomannans, a type of dietary fiber that may support digestive health by promoting the growth of good gut bacteria. "However, galactomannans' direct impact on curcumin absorption is not a widely studied or recognized mechanism, so the overall bioavailability of this product is likely not as good as advertised," DiLeo says.

Common Questions

What are the health benefits of turmeric?

Before it became a popular supplement in the Western world, turmeric was used in Eastern Asian medical systems to treat issues with the skin, joints, upper respiratory tract and digestive system, per the U.S. Department of Health and Human Services.

Turmeric supplements contain a significantly higher concentration of bioavailable compounds known as curcuminoids that are responsible for the spice's health benefits. Turmeric supplements are linked with helping many different types of conditions, including inflammation, arthritis, digestive disorders, high cholesterol, depression and more.

What is curcumin and how does it work?

Curcumin is one of many bioactive compounds found in turmeric (which are collectively known as curcuminoids), DiLeo says. It's responsible for the plant's yellow color and many of its health benefits. However, curcumin doesn't absorb well in the body, so it's important to pair it with piperine (from black pepper) or fat (such as oil or butter) to increase its bioavailability.

When is the best time to take a turmeric supplement?

The best time to take a turmeric supplement is with a meal. Turmeric is fat-soluble, which means your body can better absorb it when it's taken along with a fat. So aim to take your turmeric supplement with a meal or snack that contains fats (such as oils, eggs, avocado, nuts or seeds) to help boost absorption, DiLeo says.

"The presence of food can also reduce the risk of gastrointestinal side effects," he says.

What are the different types of turmeric supplements available?

Different turmeric supplements contain curcumin from different sources. According to DiLeo, these are the most common types of curcumin sources you'll find in supplements:

  • Curcumin from turmeric root: This is the most common source found in supplements, and it's derived directly from the turmeric plant. It typically contains a mixture of different curcuminoids.

  • Curcuminoids: These are the active compounds in turmeric, with curcumin being the most studied.

  • Curcumin phytosomes: In some supplements, curcumin is combined with phospholipids (aka a fat) to improve absorption.

  • Curcumin with piperine (or BioPerine): Piperine is a compound found in black pepper and is often added to enhance the bioavailability (and thus absorption) of curcumin.

What are the potential side effects of turmeric supplements?

Populations who should avoid turmeric supplements include pregnant and breastfeeding women (there isn’t enough research to say it’s safe). People with bleeding disorders should probably skip turmeric supplements (curcumin appears to mirror blood thinners), as well as people with kidney stones (especially if this runs in the family) and those with iron deficiency, Bakovic says. "Turmeric may limit iron absorption, which is especially important to consider for people who have iron deficiency," she says. "Turmeric is also high in urinary oxalate, which in high doses and when combined with calcium, can produce kidney stones."

Most human studies have done research using doses of up to 2,000 milligrams of turmeric per day, which seem to be safe and effective for most people. "Dosages beyond this may produce symptoms of nausea and/or diarrhea as the most common side effect," Bakovic says.

Can I take turmeric supplements with other medications?

Turmeric is known to interact with several classes of common medications, including certain diabetes medications, drugs that reduce stomach acid and blood thinners, Bakovic says. Turmeric can compound the effects of blood thinners like warfarin (Coumadin), raising the risk of bleeding, Bakovic says.

Always tell your doctor about any supplements you're taking or planning to take, especially if you're on medication. Never start a new supplement without getting the green light from your doctor first.

Our Trusted Expertise

April Benshosan has been reporting on nutrition, health, and expert-recommended products from the start of her journalism career. She also interviewed two registered dietitians with Top Nutrition Coaching—Lena Bakovic, M.S., RDN, CNSC, and Tim DiLeo, M.S., RDN, CSSD—for their top picks, as well as what to look for in a quality supplement.

This article was edited and reviewed by Brierley Horton, M.S., RD, Senior Commerce Editor, who has 15 years of experience reporting, writing, and editing nutrition and health content.

Read the original article on Eating Well.