8 Best Turmeric Supplements, According to Registered Dietitians

"For healthy individuals, adding turmeric spice daily can help optimize overall health and may prevent health issues associated with inflammation," says registered dietitian Sydney Greene, MS, RDN, founder of Greene Health. "Most of the research examining turmeric’s role in common health challenges uses large doses of the active compound, curcumin." As a result, Greene says, "adding it to your cooking repertoire might not be enough to notice a significant difference in a given health issue" due to the smaller dosages. Supplements can play an important role in your diet by helping to boost your daily dose of curcumin.

Johane Filemon, M.S, R.D.N, L.D, C.L.T, Registered Dietitian cautions that "turmeric is not a cure-all and should not be seen as the key to removing inflammation in everyone. Furthermore, the anti-inflammatory compounds within turmeric can be countered if one is not consuming mainly colorful plant-based foods, adding a variety of nutrients." Read on for everything you need to know about the best turmeric supplements, including whether you should be taking one and what to look for.

There is frequently confusion regarding turmeric versus curcumin. Turmeric is a plant in the ginger family, Zingiberaceae, and its underground stem, also known as its rhizome, is the part used as a culinary spice and for juicing.

Curcumin, on the other hand, is derived from the turmeric plant and is the active ingredient in turmeric that provides many of the health benefits. Curcumin has been widely studied for its anti-inflammatory benefits as well as many other health issues, including improving glucose control. Curcumin can be unstable, which could result in lower bioavailability, meaning less of a medicinal compound reaches the bloodstream. There are now several patented turmeric compounds that we have included in our story — such as Mervia, Longvida and NovaSOL— that claim to increase bioavailability.

We evaluated dozens of turmeric supplements in the Good Housekeeping Institute's Nutrition Lab, and our choices were based on the following criteria:

✔️ Third-party testing: We prioritize companies that conduct third-party testing by credible institutions, such as USP and NSF, to ensure quality standards and that what is on the product label is, in fact, what consumers are purchasing. We reviewed marketing claims, ingredient lists and product quality, and prioritized companies that test for heavy metals, pesticide and herbicide contamination and other items of concern. We also highlighted companies that have strict internal quality-control standards.

✔️ Types of turmeric: We explored various forms of turmeric to offer a range of health benefits and fit different budgets. We kept in mind dosage and supplement form, be it a capsule, tablet, liquid or gummy. We also looked for turmeric specifically targeted for different purposes, such as inflammation response and joint and immune support.

✔️ Ingredients: We emphasized companies that use higher-quality ingredients and that are free from artificial preservatives, flavors, sweeteners, synthetic coloring agents and fillers.

✔️ Form: If you don't like swallowing capsules, there are plenty of other options to choose from: Forms include soft gels, tablets, gummies and oils. Pay attention to serving size as some supplements require multiple dosages throughout the day.

✔️ Dosage: According to the National Center for Complementary and Integrative Health (NCCIH), a division of National Institutes of Health (NIH), "turmeric and conventionally formulated curcumin products are probably safe when taken orally or applied to the skin in the recommended amounts." Different dosages may be indicated for different health issues; ultimately the decision is between you and your healthcare provider.

✔️ Price: Turmeric supplements can vary greatly in price and therefore we've listed a range of picks to suit all budgets. As with many things, higher prices are not necessarily a good indicator of quality.

✔️ Bioavailability: Turmeric and curcumin are not well absorbed on their own. For example, they may be better absorbed when paired with black pepper or black pepper extract, which is sometimes listed as piperine or bioperine. They are also better absorbed with a fat source, so you may want to take your supplement with a meal.

"Lecithin and piperine are chemical compounds that may help with the absorption of turmeric in the body and increase the bioavailability of curcumin," says registered dietitian Abigail Calderon, MS, RD, CDN. Lecithin is found in foods like eggs, vegetable oils, butter, yogurt and other lactose products. "The piperine in black pepper increases the absorption of curcumin in the body to almost double the amount than if you took turmeric by itself," Calderon explains.

There are also many products that contain turmeric with enhanced bioavailability such as Mervia, Longvida and NovaSOL.

As with any supplement, more research is needed before a definitive conclusion can be reached, but some of the purported benefits include:

✔️ May help with inflammatory bowel disease (IBD). Turmeric alone will likely not help decrease the symptoms associated with IBD or ulcerative colitis (UC), explains Greene. However, she adds that a randomized clinical control trial showed that taking supplemental curcumin with a common medication used to treat UC was more successful in helping patients with mild to moderate UC achieve remission than the medication on its own.

According to Calderon, who has IBD herself, and specializes in treating patients with IBD, "studies show that turmeric may be beneficial for cases of mild IBD when used together with medication because of the anti-inflammatory and antioxidant properties." She further notes that studies also indicate "curcumin has certain natural properties that may improve the intestinal barrier, as well as antimicrobial and immunomodulatory properties that may play a role in regulating the gut microbiome." Because of this, it may have a potential role in the treatment of IBD.

✔️ May help with rheumatoid arthritis and osteoarthritis. Turmeric may help decrease the pain and discomfort associated with both types of arthritis due to its anti-inflammatory properties. "When compared to ibuprofen, studies showed that taking about 1,000 milligrams of curcumin per day could be as helpful in decreasing arthritis symptoms," Greene says. "These studies have been done in small groups of people, so it is hard to definitively say that turmeric will help more than traditional treatments but it could be worthwhile to try."

✔️ May help with digestive issues. A 2022 randomized clinical control trial showed that taking 500 milligrams of curcumin four times per day was as effective at relieving reoccurring symptoms such as gas, bloating and nausea as the medication Omeprazole. Filemon adds, "Turmeric’s curcumin has also been shown to stimulate the gallbladder to produce more bile, which is essential in breaking down fats and can relieve symptoms of indigestion and bloating in some." She goes on to note that curcumin might help grow good gut bacteria, support the healing of the gut lining in people with leaky gut and reduce harmful free radicals linked to other diseases. However, more research is needed to confirm these benefits.

✔️ May help with insulin resistance and diabetes. Recent research suggests that curcumin may have effectiveness as an anti-diabetic agent, including improving insulin resistance and reducing blood glucose. A recent study indicated that supplementing with 1,500 milligrams of curcumin daily reduced fasting blood glucose and weight in patients with type 2 diabetes. However, if you are diabetic and taking medication to control it, it may increase the risk of low blood sugar and therefore should be discussed with your doctor.

Turmeric used as a spice in food is generally considered safe, although whenever you are ingesting it in a supplemental form you should first consult with your healthcare provider. "Cooking with more turmeric than normal or adding turmeric as a condiment to meals is safe; you may just leave the meal with a bright yellow tongue," Greene says. "In general, there are no common serious side effects. However, it may cause mild gastrointestinal distress such as reflux, nausea or upset stomach in some individuals."

As discussed earlier in the article, turmeric may lower blood sugar levels, which means if you have diabetes, it may cause low blood sugar and should be discussed with your doctor. Additionally, it contains natural blood thinning properties and therefore may interact with other medications you may be taking.

Filemon says, "Everyone is different, and because of this, discuss the addition of any turmeric supplement with a healthcare professional to be on the safe side as even supplements can be contraindicated when it comes to current health status, medications and other supplements that one may be taking, especially those who are on blood thinners."

There have been several cases linking high doses of turmeric supplements to liver issues. While there have been reports of acute liver failure, most of these cases resolve completely without resulting in long-term damage or loss of bile ducts.

As a registered dietitian, Amy Fischer, M.S., R.D., C.D.N., has worked with thousands of patients in several clinical settings for over 10 years, including working with gastrointestinal and heart transplant patients. Her goal is to help people improve their health through whole foods and a nutritious diet. She has written about many other supplements for Good Housekeeping, including magnesium, menopause supplements and fish oil benefits.