Best Turmeric Supplement (2024): 8 Golden Options to Brighten Your Health

If you’ve ever cooked with turmeric on its own or mixed into curry powder, you might agree with me on a couple of things: One of those is that turmeric is uniquely delicious (IMO) and another is that it stains easily (I learned this the hard way—twice).

But even if you’ve never cooked with turmeric, you may have already heard about the remarkable benefits it may provide—fighting inflammation, easing joint pain, and so much more—similar to ashwaghanda. This is mostly thanks to its main compound, curcumin, which also provides turmeric’s yellow color. 

However, according to a 2023 review¹, turmeric contains about 3% to 8% curcumin depending on the growing season. This means that reaching beneficial levels of curcumin by solely using turmeric in cooking could be tough (and quite messy). 

While this isn’t to say you still can’t enjoy cooking with turmeric, you may fancy a turmeric supplement to gain its benefits (and avoid painting your kitchen yellow). Fortunately, GGR’s expert testing team rounded up the best turmeric supplement options so you can enjoy the culinary and supplementary worlds of the “golden spice².” We looked at and rated factors of each supplement from 1 to 5, including:

• Price per serving
• Formulation
• Taste and smell
• Solubility or swallowability
• Side effects, positive and negative
• Third-party testing and transparency

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

The 8 Best Turmeric Supplements

• Best Turmeric Supplement Overall: Transparent Labs Turmeric Curcumin C3 Complex
• Best Softgel Turmeric Supplement: Sports Research Turmeric Curcumin C3 Complex
• Best Gummy Turmeric Supplement: Canary Swift Soother
• Best Organic Turmeric Supplement: Ora Organic You’re Golden
• Best Liquid Turmeric Supplement: KOS A Whole Latte Gold
• Best Budget Turmeric Supplement: Nature Made Turmeric 500
• Best Turmeric Supplement for Athletes: Momentous Turmeric Ultra
• Best Turmeric Supplement with Black Pepper: BioSchwartz Premium Ultra Pure Turmeric Curcumin

Turmeric Supplement Terminology

Before diving into our top picks, let’s first explore what turmeric is and the various terms attached to it. Understanding basic turmeric terminology helps guide what to look for in a turmeric supplement (details below) and its potential benefits (these exciting details are also below). 

From the top, turmeric is a spice derived from the Curcuma longa plant. The roots and rhizomes (underground stems) primarily contain a mixture of curcuminoids, the major components of turmeric that provide its rich orange-yellow color and health benefits. Curcumin³ is the main active compound, and the curcuminoids demethoxycurcumin and bisdemethoxycurcumin are in turmeric in lesser amounts. 

The roots and rhizomes are really where most of the magic happens, as they are dried and used as a vibrant spice or packaged into a dietary supplement.

Turmeric Supplements

Turmeric supplements mostly come in capsule form, but may also be formulated into tablets, softgels, and powders. These supplements may also be referred to as curcumin, concentrates of turmeric, curcuminoids, and essentially pure (95%) curcuminoids—standardized to contain 95% curcuminoids.³ 

Because turmeric is poorly absorbed on its own, it’s often paired with various compounds—especially black pepper extract (thanks to its compound known as piperine)—to enhance absorption. Turmeric is also fat-soluble, so some supplements are formulated or encapsulated with lipids (fats) to increase their bioavailability or recommended to be taken with a meal, especially with dietary fat to aid absorption. 

So now that we better understand turmeric terminology and what you might find in a turmeric supplement, it’s time to share our top picks!

Best Turmeric Supplement Overall: Transparent Labs Turmeric Curcumin C3 Complex

Good for: Anyone searching for a reputable, high-quality turmeric supplement

Best Overall

Transparent Labs Turmeric Curcumin C3 Complex

GGR Score: 4.75

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Product Highlights

• Antioxidant and joint support supplement
• Each serving provides 500 mg of curcumin C3 complex and 5 mg of BioPerine
• Transparent labs claims this supplement impacts immune function, detoxification, metabolism, stress response, neuroplasticity, joint integrity, and digestion
• Claimed to provide 200 times greater bioavailability than generic formulas
• BioPerine black pepper fruit extract claimed to enhance absorption and reduce liver metabolism of bioactive curcuminoids
• No added sweeteners, colors, or preservatives

Pros & Cons

Pros

• Clean ingredient list
• Reportedly works well
• Comparably affordable
• Added BioPerine helps with absorption

Cons

• Several reviewers were disappointed that a 90-day supply was no longer an option

Bottom Line

Transparent Labs Turmeric Curcumin C3 Complex is a clean product containing 500 milligrams of curcumin C3 complex and 5 milligrams of BioPerine per serving formulated to improve vital biological processes.

Committed to transparency and providing science-backed formulations, Transparent Labs provides some of the most high-quality supplements in the industry. Its turmeric curcumin supplement, containing a clinically-studied herbal extract, is no different.

Transparent Labs turmeric supplement earns a 4 out of 5 for its formulation. It provides 500 milligrams of Curcumin C3® Complex, a patented turmeric extract with three curcuminoids: 95% bioactive curcumin, bisdemethoxycurcumin, and demethoxycurcumin. The turmeric supplement is touted to support joint health, metabolism, cardiovascular function, and immunity, among other benefits.

Whereas curcuminoid absorption is limited, Transparent Labs tells us that curcumin complex provides superior absorption and upward of 200 times greater bioavailability than generic curcumin/turmeric extract formulas. Adding BioPerine—a patented black pepper extract⁴—also enhances absorption thanks to its piperine content.

The turmeric supplement is free of artificial ingredients, third-party tested, and manufactured in FDA-inspected and USP and GMP-certified facilities. You can even view its Certificate of Analysis (COA), aligning perfectly with the brand’s commitment to transparency. 

Amanda Capritto, GGR expert tester and certified personal trainer, tried this turmeric and rates the taste and swallowability both a 5 out of 5. She adds, “It’s a capsule, and I didn’t notice any significant taste or smell. No issues with the size of the pill or texture either.” She also reported no side effects from taking it.

Best Softgel Turmeric Supplement: Sports Research Turmeric Curcumin C3 Complex

Good for: Anyone who prefers taking a softgel

Best Softgel

Sports Research Turmeric Curcumin C3 Complex

GGR Score: 4.4

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Product Highlights

• Each capsule contains 500 mg of pure turmeric curcumin with 95%curcuminoids (about 475 mg)
• Formulated with extra-virgin organic coconut oil and BioPerine (black pepper) for optimal absorption
• Intended to reduce inflammation and associated pains
• 90-day money guarantee
• Gluten-free, non-GMO verified, cGMP-certified
• Made without preservatives, fillers, artificial colorings, soy, or stearates

Pros & Cons

Pros

• High dosage of pure turmeric curcumin
• Added organic coconut and BioPerine (black pepper) for better absorption
• Relatively affordable
• Effectively reduces inflammation for many users
• 90-day guarantee

Cons

• Large capsules are hard for some people to swallow
• May cause stomach issues

Bottom Line

If you are looking for a budget-friendly turmeric supplement, Sports Research Turmeric Curcumin C3 Complex provides 500 milligrams of pure turmeric curcumin per serving with added BioPerine and organic coconut to maximize absorption.

Sports Research Turmeric Curcumin C3 complex provides 500 milligrams of Curcumin C3 Complex and BioPerine like Transparent Labs, earning it a comparable 4-out-of-5 formulation score. While the turmeric and black pepper extract formulas are comparable, there are some differences to point out. 

First, softgels might be easier to swallow than capsules because they’re more flexible. Sports Research also touts its turmeric supplement for being formulated with organic virgin coconut oil, a type of dietary fat that may enhance absorption even more, which is reiterated by 2019 research⁵.

Registered dietitian Perry Nix agrees and adds, “Curcumin has poor bioavailability on its own, but the addition of black pepper extract enhances its absorption. As a fat-soluble compound, curcumin is also more effectively absorbed when paired with a fat source like coconut oil.”

Sports Research also prides itself on the research and quality of its products. Each softgel is non-GMO tested, gluten-free, third-party tested, and cGMP-compliant, earning a 4.5 out of 5 for its transparency. 

Our tester, GGR senior staff writer Lauren Strong, CPT, reports that these pills are large but not difficult to swallow, giving them a 4 out of 5, and they have little to no smell or taste. She does add, “These pills are so orange! Apparently, they colored the softgels with organic yellow beeswax to provide the bright color.”

Best Gummy Turmeric Supplement: Canary Swift Soother

Good for: Chewing on turmeric without the pungent, earthy flavor 

Best Gummy

Canary Swift Soother

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Product Highlights

* Tropical pineapple flavored chewable gummy * Ingredients for inflammation relief * Includes bromelain, quercetin, turmeric, and curcumin * USA-made

Pros & Cons

Pros

• Most users enjoy the taste
• Vegan-friendly
• Easy to take daily
• Budget-friendly

Cons

• Has 3g of sugar per serving
• May be too sweet for some
• No mention of third-party testing

Bottom Line

Canary Swift Soother is a Tropical Pineapple-flavored chewable gummy with science-backed ingredients like bromelain, turmeric, quercetin, and curcumin to help fight inflammation in the joints and digestive system. It’s also budget-friendly at $0.60 per two-gummy serving.

Adjectives that we would—and have—used to describe the flavor of turmeric include earthy, spicy, peppery, and bitter. So, it’s safe to say that the taste of turmeric isn’t for everyone. You may not get hit with those flavors as much when taking turmeric in capsule form, but you still may experience the phenomenon known as “spicy burps.” Not everyone enjoys swallowing pills and would much rather take their daily supplements in an easy-to-chew gummy form. 

We asked GGR Senior Staff Writer Caine Wilkes, OLY, USAW-L1, to taste-test the Canary Swift Soother Gummies. Each gummy is packed with a formula consisting of turmeric extract, quercetin, and bromelain to help fight inflammation with a Tropical Pineapple flavor. We needed to know if the gummies were actually fruity, rather than spicy/earthy. Caine was happy to report that they were indeed sweet (maybe even a little too sweet): 

“I found the gummies to be pretty true to taste. I will say they were pretty sweet—like, really sweet. I’d rather it be a bit sweet than taste like turmeric, so I’ll give it a pass. But I’d imagine the sweetness isn’t for everyone, so I rate them a 4 out of 5 for taste.”

Caine also gave the gummies a perfect score of 5 out of 5 for swallowability since they were easy to chew, though he hesitated with the color and texture. But after he got past the aesthetics, Caine found them to be very chewable and not gritty at all. 

Reviewers echo Caine’s assessment of the flavor and ease of use of Canary Swift Soother, but when asked about the formula GGR Expert Contributor Dr. Bob Iafelice, MS, RDN, LDN, found the amounts of turmeric and bromelain to be lacking, saying, “I would easily recommend more potent and transparent anti-inflammatories out there for anyone really serious about reducing pain and inflammation.”

So, while it may not be the strongest form of turmeric you can take, it’s certainly more convenient and has a much more preferable taste. 

Best Organic Turmeric Supplement: Ora Organic You’re Golden

Good for: Those who prioritize organic products 

Best Organic

Ora Organic You’re Golden

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Product Highlights

* Supports health inflammatory response with organic turmeric  * _Gluten-free, certified vegan, USDA-organic, soy-free, dairy-free_ * Contains black pepper extract for better absorption

Pros & Cons

Pros

• Mixes organic turmeric and organic turmeric extract
• Well-reviewed among users
• Third-party tested
• 100% satisfaction guarantee

Cons

• Not all users will enjoy earthy/spicy flavor
• Nearly $1 per serving
• 3 tablet serving size

Bottom Line

Ora Organic You’re Golden is a third-party tested blend of organic turmeric and black pepper extract for better absorption to help ease inflammation and joint pain.

For anyone searching for a certified USDA-organic turmeric supplement, Ora Organic You’re Golden might be your best fit. This potent turmeric supplement is also straight to the point with its formula: just organic turmeric and black pepper extract.

Let’s first cover the turmeric content: Each three-tablet serving of Ora Organic You’re Golden provides a total of 1,500 milligrams of turmeric split between 1,250 milligrams of organic turmeric and 250 milligrams of organic turmeric extract (85% curcuminoids). Rounding it out is 15 milligrams of black pepper extract, added to enhance the turmeric’s absorption.

You may have noticed that each serving is three tablets, and we realize that can be a lot for some. Our expert tester, Caine Wilkes, OLY, USAW-L1, says the serving size “Sounds daunting until you realize the tablets are fairly small, a bit bigger than your typical Ibuprofen tablet. Swallowing three at once wasn’t an issue with a bit of water.” Ora also states on its website that you can take your three tablets all at once or space them throughout your day with a similar effect. Caine scores You’re Golden a 4.5 out of 5 for swallowability. 

As for taste, Caine was happy to note that the tablets were noticeable but not overwhelming like some turmeric supplements can be and gave them a score of 4 out of 5 in this category. 

In addition to being Certified USDA-Organic, Ora Organic’s You’re Golden turmeric supplement is non-GMO, vegan, soy-free, and gluten-free. Ora Organic also does third-party testing and makes the Certificates of Analysis for their products readily available for consumers. 

Best Liquid Turmeric Supplement: KOS A Whole Latte Gold

Good for: Anyone looking for a uniquely formulated, low-sugar golden milk latte

Best Liquid

KOS A Whole Latte Gold

GGR Score: 3.6

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Product Highlights

• Plant-based turmeric drink
• 28 servings per container
• KOS Golden Mylk Blend containing organic turmeric, ginger, cinnamon, lemon balm, and black pepper extract
• KOS Organic Mushroom Blend containing organic red reishi mushroom, Lion’s Mane mushroom, and cordyceps mushroom
• Supplement claims to promote restful sleep and boost immune function
• Gingerbread Chai-flavored

Pros & Cons

Pros

• Tastes great
• Plant-based
• Gluten-free, dairy-free, soy-free
• 60-day guarantee
• Third-party certified

Cons

• Expensive compared to other turmeric supplements
• Scoop was buried in container

Bottom Line

Not your typical turmeric supplement, KOS A Whole Latte Gold powder provides a unique blend of turmeric and other spices and ingredients to promote restful sleep as well as to boost immune function. This plant-based supplement is free from dairy, soy, and gluten products. Additionally, it has been third-party certified. If you need a creative way to get some turmeric in your diet, this is a great-tasting option.

While part of traditional Ayurvedic medicine, “golden milk⁶” recently became a trendy drink of choice across the world. Combining turmeric, black pepper, milk, and other spices, the non-caffeinated herbal drink may promote relaxation, fight inflammation, and support immunity—and KOS A Whole Latte Gold’s unique formula may kick those benefits up a notch.

KOS A Whole Latte Gold supplies 1.4 grams of its non-dairy “Golden Mylk Blend” that combines organic turmeric, ginger, cinnamon, lemon balm, and black pepper extract. The Golden Mylk Blend is combined with 300 milligrams of KOS Organic Mushrooms Blend—containing organic red reishi, lion’s mane, and cordyceps mushroom—that act as adaptogens⁷ and nootropics⁸ to combat mental exhaustion and enhance attention.

Here’s the thing: Because these are blends, it’s hard to say how much of each ingredient you’re getting and if the dose is effective. This is the reason it scores lower in formulation with just a 2 out of 5. However, the Gingerbread Chai-flavored formula can be a healthful, low-sugar solution to ease back on caffeine while potentially easing stress and inflammation.

GGR head of content, Kate Meier, loved the chai vibes of this drink, but Anthony O’Reilly, GGR performance editor, was less impressed with what he called “earthy tones” from the turmeric and ginger. Between the two of them, they rate the overall flavor a 4 out of 5.

They said it’s best mixed with some kind of milk and warned that it can be hard to mix. “We stirred this in a mug with a spoon instead of putting it in a shaker cup because that felt like the right way to do it…We definitely should have put it in a shaker cup,” they said. Once in a shaker cup, though, it mixed fine, earning it a 4.5 out of 5 for solubility.

KOS A Whole Latte Gold is certified USDA-Organic, 100% plant-based, and soy-free, dairy-free, and gluten-free. It’s also manufactured in a Good Manufacturing Practices (GMP)-certified facility and comes with a 60-day money-back guarantee.

Best Budget Turmeric Supplement: Nature Made Turmeric 500

Good for: Keeping money in your pocket without leaving turmeric’s benefits on the table 

Best Budget

Nature Made Turmeric Curcumin

GGR Score: 4.45

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Product Highlights

• Turmeric curcumin capsule 
• USP-tested and verified ingredients 
• #1 pharmacist recommended herbal supplement brand

Pros & Cons

Pros

• Serving size of 1 capsule
• Affordable at less than $0.20 per serving
• No artificial colors, flavors, or preservatives
• USP-verified ingredients

Cons

• Vague benefits
• Can’t take if pregnant or nursing
• May interact poorly with blood thinning medications; ask your doctor

Bottom Line

Nature Made Turmeric Curcumin capsules are an affordable option if you’re looking to add antioxidants to your diet.

Searching for a turmeric supplement that’s gentle on the wallet? Nature Made Turmeric 500 is a cost-effective supplement without sacrificing quality. 

Each capsule contains 500 milligrams of a turmeric blend, specifically 450 milligrams of turmeric root powder and 50 milligrams of standardized root extract (with 47.5 milligrams of total curcuminoids). If you’re looking for a higher dose, Nature Made also provides a 1,000-milligram option that’s still budget-friendly, costing less than $0.40 per serving. 

It’s also important to note that Nature Made Turmeric 500 does not contain black pepper extract like other turmeric supplements; because of that, the formulation receives a score of 3 out of 5.

GGR senior staff writer Lauren Strong, CPT, was our expert tester for this product. She says, “These pills have a strong turmeric smell. I’m a fan of it, but I could get some people may not like the earthy smell.” She rates the taste and smell of the pills a 4 out of 5. She also noticed benefits to her digestion on days that she took these supplements, earning it a 5 out of 5 for positive side effects.

Nature Made prides itself on being the first vitamin brand to earn United States Pharmacopeia (USP) verification on many of its products, including its turmeric supplement. It’s also free of artificial flavors, colors, preservatives, and gluten.

Best Turmeric Supplement for Athletes: Momentous Turmeric Ultra

Good for: Competitive athletes and anyone else desiring a dually third-party tested turmeric product

Best for Athletes

Momentous Turmeric Ultra

GGR Score: 4.2

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Product Highlights

• NSF-certified
• Formulated to naturally reduce inflammation
• Provides 1,000 mg of turmeric in the form of curcuma longa rhizome extract
• According to Momentous, their Meriva curcumin phytosome formula provides up to 29 times greater absorption than regular curcumin

Pros & Cons

Pros

• High levels of curcumin
• Reportedly fast absorbing
• Naturally reduces inflammation

Cons

• Relatively expensive

Bottom Line

Momentous’ Turmeric Ultra provides 1,000 milligrams of turmeric in the form of curcuma longa rhizome extract formulated to reduce internal inflammation.

If you’re a competitive athlete, or simply searching for a reputable third-party tested product, Momentous Turmeric Ultra is a great option for you. Momentous products are designed by performance experts and formulated to be “game-changing performance tools,” so let’s see what it’s all about.

Momentous Turmeric Ultra provides 1,000 milligrams of Meriva, a proprietary curcumin extract that’s claimed to provide up to 29 times greater absorption than ordinary curcumin. Research⁹ supports Meriva as highly tolerable, safe, and effective for improving aging adults’ strength and physical performance according to a 2016 study¹⁰.

A recent 2021 meta-analysis¹¹ reveals supplementing with curcumin can reduce inflammation, oxidative stress, and muscle damage while improving recovery and performance. The researchers conclude that turmeric supplementation appears to be safe and beneficial for sports and physical exercise.

To really seal the deal, Momentous Turmeric Ultra is NSF Certified for Sport AND Informed-Sport Certified—dual sports certifications are pretty rare, and we’re here for it! These certs tell consumers that this turmeric supplement is independently third-party tested for purity and free of banned substances.

This is a pricier turmeric supplement, at about $1.20 per serving, only earning a 1 out of 5. Still, with a powerful formulation and third-party testing, this is a great option for athletes looking for the best turmeric supplement for inflammation.

Best Turmeric Supplement With Black Pepper: BioSchwartz Premium Ultra Pure Turmeric Curcumic

Good for: Those curious about or recommended to a high-dose turmeric product 

Best With Black Pepper

Bio Schwartz Premium Ultra Pure Turmeric Curcumin

GGR Score: 4.44

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Product Highlights

• 3 capsules provides 1,350 mg of Turmeric in form of curcuma longa root, 150 mg of turmeric extract, and 10 mg of BioPerine (pepper extract) claimed to improve bioavailability
• The turmeric extract contains 95% curcuminoids
• Recommended serving size is 3 capsules taken 1–2 times daily
• Non-GMO, no added fillers, free of soy, milk, egg, wheat, gluten, peanuts, sweeteners, sugar, and shellfish

Pros & Cons

Pros

• Many reviews praising its efficacy
• 3rd-party certified
• No added fillers
• Non-GMO

Cons

• May cause stomach irritation for some
• Recommended dosage requires you to take 3–6 pills a day

Bottom Line

BioSchwartz Turmeric Capsules provide 1,350 milligrams of turmeric in form of the curcuma longa root, 150 milligrams of turmeric extract, and 10 milligrams of BioPerine (pepper extract), which is formulated to promote anti-inflammatory activity.

BioSchwartz Premium Ultra Pure Turmeric Curcumin is a high-dose turmeric supplement formulated to support joint and heart health. Each three-capsule serving provides a robust 1,350 milligrams of turmeric root and 150 milligrams of turmeric extract that’s standardized to contain 95% curcuminoids. The amount of turmeric and curcuminoids earns it a 5 out of 5 for formulation and makes it one of the best curcumin turmeric supplements available.

GGR performance editor Anthony O’Reilly says these pills had no turmeric smell or taste, scoring them a 5 out of 5 for taste (or lack thereof). He does note that the three-pill serving might be a bit much for some people, but he didn’t have trouble with them, giving them a score of 4 out of 5.

Overall, he really liked these. “This is my go-to turmeric supplement after heavy lifting days,” he said. “I noticed vast improvements on the second and third days of taking. This is one of the few supplements I’ve put on my personal shopping list.”

Whereas most turmeric products provide 5 milligrams of BioPerine per serving, BioSchwartz Premium Ultra Pure Turmeric Curcumin supplies 10 milligrams of BioPerine to enhance absorption. There’s no hard and fast rule on how much piperine to take, but research¹² supports adding 5 milligrams of piperine to each 500-milligram dose. Sabinsa, the producer of BioPerine, also suggests a daily dose of 5 milligrams of BioPerine three times per day.

The potent BioSchwartz turmeric supplement is free of GMOs, binders, fillers, preservatives, and common allergens—like gluten, soy, milk, egg, wheat, peanuts, and shellfish. Each batch is also manufactured in U.S.-based, GMP-compliant facilities and third-party tested for purity and potency.

Other Turmeric Supplements We Tested

Curious about other great products on the market? Other turmeric supplements we researched and would recommend include:

• Thorne Curcumin Phytosome Capsules: Our tester liked these just fine, they just didn’t beat out any of the other ones on this list for a certain category.
• Clinical Effects TC Relief: This turmeric supplement contains 60 servings, but you’re instructed to take twice daily, meaning this is actually a 1-month supply, making it a bit pricier.

How We Picked and Tested the Best Turmeric Supplements

Want to know our golden rules when picking and testing the best turmeric supplements? Our team of dietitians and nutrition experts looked for:

• Formulation quality and effectiveness: A supplement is only as good as its formulation, so we’re always searching for products formulated with high-quality ingredients in clinically-effective doses—and our top turmeric supplement picks follow suit. Because turmeric is not well-absorbed, we prioritized products with ingredients to help enhance absorption, like black pepper. 
• Turmeric dose: Since there’s no definitive dose for turmeric, and dosage can vary based on the intended use, we enlisted products that contain various amounts of turmeric to suit various needs. 
• Additional ingredients: If ingredients are added to the turmeric formula, you bet we decipher their rhyme and reason. We prioritize products with complementary ingredients—like black pepper extract and coconut oil—and shy away from unnecessary fillers, preservatives, and artificial ingredients. 
• Third-party testing: Finding products that comply with Good Manufacturing Practices (GMPs) and undergo third-party testing is always at the top of our priority list.
• Cost: Because everyone’s budget varies, and we believe everyone should have access to supplements and products to optimize their health, you’ll always find various price options on our roundups no matter what we review. 
• Consumer satisfaction: We want to guide our readers to companies with their best interests in mind, so we always review their core values, return policies, and customer reviews on the companies’ websites and third-party seller sites like Amazon. 

Benefits of Turmeric Supplements

As one of the most studied herbs, the medicinal properties of turmeric and curcumin over the centuries have had many proposed benefits. Some of the most explored and notable include: 

• Lowering inflammation in the body thanks to its anti-inflammatory and antioxidant properties
• Reducing the risk of chronic health conditions, including cardiovascular disease¹³, Type 2 diabetes, and cancer 
• Managing inflammatory and degenerative eye conditions¹²
• Improving important health metrics, such as blood cholesterol and blood sugar levels
• Bolstering or “spicing up” the immune system¹⁴ even at low doses
• Enhancing sports performance and recovery by reducing inflammation, oxidative stress, pain, and muscle damage¹¹
• Managing various conditions like digestive disorders, allergies, and respiratory infections 
• Augmenting joint health, including easing osteoarthritis joint pain¹⁵, function, and mobility, similar to NSAIDs
• Protecting and managing neurodegenerative disorders such as Parkinson’s disease, Alzheimer’s disease, and major depression
• Aiding in mental health, such as treating anxiety¹²
• Supporting gut health, although recent research¹⁵ on this up-and-coming topic is limited

Dosing and Interactions 

There’s currently no standard dosing recommendation for turmeric, as dosage often varies based on the formulation and its intended use. (To better grasp these ranges, this resource¹⁶ summarizes how dosing varies from one condition to the next in ongoing clinical trials—like taking 2 to 4 grams for 16 weeks for rheumatoid arthritis and 2 grams per day for 2 months for ulcerative colitis.)

As a general rule of thumb, turmeric supplements provide about 200 to 1,000 milligrams per serving depending on if they contain root powders, extracts, and other patented solutions. Turmeric is also commonly dosed at 500 milligrams two to four times a day. The best time to take a turmeric supplement is right before a meal or snack.

Beyond dosing, it’s important to note that while turmeric is considered safe, the herbal supplement should be used cautiously. This is especially true for anyone managing a health condition and taking a prescription, as turmeric and black pepper may interact with certain medications like anticoagulants and anti-diabetes drugs.

Overall, starting low and slow overall is best to help negate any potential risks and side effects of turmeric. We also recommend consulting with a healthcare professional before you use turmeric (or any supplement) for your utmost safety. 

Turmeric Side Effects

The potential side effects of taking turmeric as a supplement are rare and mild. The USDA says turmeric is “generally recognized as safe,” so few people have issues with it. Still, some people may experience some mild gastrointestinal issues¹⁷, such as an upset stomach, nausea, dizziness, or diarrhea. These side effects become more common at higher doses. Allergic reactions have been reported as well.

Another common issue with turmeric supplements is that pills can often stain your fingers. While this isn’t a permanent issue, it should be something to be aware of, so you don’t accidentally stain your clothing after taking turmeric.

Third-Party Testing

While the FDA establishes Good Manufacturing Practices (GMPs) regulations that we recommend looking out for, they do not tightly regulate dietary supplements. That said, we always prioritize companies who voluntarily have their products third-party tested to verify purity and safety. Reputable, third-party testing stamps to look out for include:

• National Sanitation Foundation (NSF)
• NSF Certified for Sport
• Informed-Sport Certified
• US Pharmacopeia (USP) Verification 

Products can also be certified to help consumers make well-informed decisions related to specific dietary restrictions and preferences, like being certified gluten-free or USDA organic. 

Buying Guide: What to Look for in Turmeric Supplements 

Now that you’re excited to start your turmeric journey, consider the following tips to ensure the best product for you:

• Curcumin: While turmeric contains curcuminoids, curcumin is the primary active ingredient for most health benefits. So don’t just look for turmeric dosage when shopping, look for how much curcumin is added.
• Black pepper: Curcumin isn’t easily absorbed by the body, so turmeric supplements typically add black pepper, which contains piperine, to help increase curcumin absorption. Look for black pepper extract in your turmeric supplement to make sure you’re getting the most out of it.
• Intended use and dosage: Since turmeric dose recommendations vary based on its intended use, consider whether there’s a specific purpose for taking it—like for general health or to manage a health condition—and find a product to match. Most turmeric supplements range from 500 to 1,500 milligrams, so talk to your doctor to get an idea of the recommended dose for you.
• Dietary restrictions and preferences: Choose a supplement that factors your dietary restrictions and preferences, like being vegan or gluten-free. Also factor in any prescriptions you might be taking, as turmeric could interfere with its effectiveness and cause adverse risks. 
• Potential side effects: While generally safe, turmeric can interact with certain medications, and you may be at a greater risk for side effects in certain situations. Consult with a doctor if you have underlying health conditions, are pregnant, or are taking medications.
• Supplement form: Do you prefer capsules, softgels, gummies, or powders to mix and sip? Go for an option that matches your preference so you’ll be more encouraged to take it consistently. 
• Budget: Consider how much you’re willing to spend on turmeric and other supplements, especially for long-term use as advised. 
• Third-party testing: Go for supplements that are third-party tested by reputable organizations—like USP and NSF—and manufactured in GMP-compliant facilities as often as possible. 

FAQs About Turmeric Supplements

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. El-Saadony MT, Yang T, Korma SA, et al. Impacts of turmeric and its principal bioactive curcumin on human health: Pharmaceutical, medicinal, and food applications: A comprehensive review. Front Nutr. 2023;9:1040259. Published 2023 Jan 10. doi:10.3389/fnut.2022.1040259
2. Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92752/
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Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

Further reading

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