10 Best Turmeric Supplements: Benefits, Risks, and Facts

• Best overall: Pure Encapsulations Curcumin 500 with Bioperine | Skip to review
• Best hypoallergenic: Persona Turmeric Capsules | Skip to review
• Best low cost: Swanson Curcumin Complex | Skip to review
• Best subscription service: Care/of Turmeric Capsule | Skip to review
• Best liquid supplement: SeekingHealth Optimal Liposomal Curcumin Supplement | Skip to review
• Best high-strength: Stonehenge Health Dynamic Turmeric Curcumin with Ginger Capsules | Skip to review
• Best for cooking: FGO Turmeric Powder | Skip to review
• Best for joint pain: Further Food Superfood Turmeric | Skip to review
• Best for vegans: Gaia Herbs Turmeric Supreme Extra Strength | Skip to review
• Best softgel: Sports Research Turmeric Curcumin C3 Complex | Skip to review

The turmeric root comes from the turmeric plant, which is part of the ginger family. 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, which the turmeric plant produces.

Turmeric supplements tend to come in capsule form and usually contain ground turmeric root with other ingredients.

Learn more about turmeric here.

Turmeric is a plant belonging to the ginger family. People use its roots in spices and teas. Curcumin is the most active compound of turmeric roots and gives them their bright yellow color.

A 2020 study notes that curcumin has very low bioavailability because it is almost insoluble in water. Only small amounts reach the bloodstream when a person takes curcumin orally. It is also less effective as a health supplement because curcumin changes quickly to inactive metabolites. Additionally, the gastrointestinal tract cannot absorb curcumin well in its free form.

As a result, scientists have developed formulas that use micelles, liposomes, microgels, and more to increase the solubility and bioavailability of curcumin.

Curcumin extracts contain 100% curcumin in a supplement. However, a turmeric supplement can contain up to 95% curcumin and around 3% root powder.

Turmeric contains nutrients including vitamin C, vitamin B6, and manganese. It also contains many other antioxidants.

When taken in certain doses, turmeric and curcumin may benefit health in several ways, such as reducing inflammation.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Best overall:
Pure Encapsulations Curcumin 500 with Bioperine

• Price: around $47 or $80
• Ingredients: 500 milligrams (mg) of turmeric (Curcuma longa) extract, standardized to contain 95% curcuminoids, 5.3 mg of Bioperine black pepper (Piper nigrum) extract standardized to contain 95% piperine, hypoallergenic plant fiber, vegetarian capsule, ascorbyl palmitate
• Supplement form: capsule
• Dosage: one capsule, 1-3 times daily between meals
• Servings per container: from around 120 servings per bottle

This hypoallergenic supplement suits a range of dietary requirements. It is free from gluten, peanuts, and GMOs.

Pure Encapsulations Curcumin is made in the United States and has Good Manufacturing Practice (GMP) certification. GMPs refer to standards the Food and Drug Administration (FDA) set to ensure supplements attain pharmaceutical quality.

This supplement is NSF-GMP-registered in the U.S., GMP certified in Canada, and exceeds the United States Pharmacopeia (USP) standards for supplement manufacturing.

A person can choose between a 60- or 120-capsule bottle.

Best hypoallergenic:
Persona Turmeric Capsules

• Price: The company states that a person only pays for the supplements they want. At the time of publication, Persona Turmeric Capsules are available to purchase online for $0.37 per day.
• Ingredients: 900 mg of turmeric (Curcuma longa) root, 100 mg of turmeric root extract, standardized to contain 95% curcuminoids, 5 mg of Bioperine black pepper (Piper nigrum) extract, standardized to contain 95% piperine, hypoallergenic plant fiber, vegetarian capsule, ascorbyl palmitate
• Supplement form: capsule
• Dosage: one capsule per day
• Servings per container: no information available

Persona claims that this supplement may aid stress relief and exercise recovery. The supplement is vegetarian and free from many allergens, including dairy, lactose, and gluten.

Persona provides personalized vitamins via a subscription service. People can complete an online assessment to receive recommendations for products that may suit their health needs and goals.

Best low cost:
Swanson Curcumin Complex

• Price: around $23 for a bottle of 120 capsules
• Ingredients: 700 mg of curcumin complex (Curcuma longa), standardized to a minimum of 95% curcuminoids, 5 mg of Bioperine (Piper nigrum), standardized to a minimum of 95% piperine, vegetarian capsules, plant fiber,magnesium stearate, silica
• Supplement form: capsule
• Dosage: two capsules, 1–2 times per day with food and water
• Servings per container: from around 120 servings per bottle

Swanson sells a range of supplements, including various options that contain turmeric and curcumin.

The company writes that its Curcumin Complex can support joint health and provide antioxidant support to neutralize free radicals. However, the FDA has not evaluated these statements.

Additionally, Swanson states that it contains black pepper to promote increased absorption.

Best subscription service:
Care/of Turmeric Capsule

• Price: $8 for a 30-day supply
• Ingredients: 250 mg of turmeric aqueous extract, 100 mg of turmeric supercritical extract, sesame seed oil, vegetarian capsule, yellow beeswax, sunflower lecithin
• Supplement form: capsule
• Dosage: Care/of does not recommend a dosage but suggests taking a capsule with food and drink
• Servings per container: 30-day supply

Care/of offers customers the opportunity to fill in a questionnaire to determine which supplements would benefit them most. This subscription-based service allows customers to include other supplements in their orders.

According to the company, the Care/of turmeric capsule is vegetarian, non-GMO, and gluten-free. It does not contain black pepper to aid absorption, but it does contain sunflower lecithin. Lecithin-based formulas can increase absorption.

Learn more about Care/of here.

Best liquid supplement:
SeekingHealth Optimal Liposomal Curcumin Supplement

• Price: about $46 per bottle
• Ingredients: 250 mg of curcuminoids from turmeric root, 75 mg of resveratrol, sunflower seed oil
• Supplement form: liquid
• Dosage: 1 teaspoon (5 ml)
• Servings per container: 30 servings per bottle

This turmeric supplement comes in a liquid form. The company recommends a person takes this supplement daily. It can be mixed with drinks or consumed on its own with or without food.

It contains liposomal curcumin and resveratrol to increase absorption. Research suggests liposomal formulations may increase absorption.

The company writes that this formula is free of milk, eggs, fish, wheat, and soy. It is also suitable for vegans and vegetarians.

One bottle contains approximately 30 servings.

Although research suggests that essential oils may have some health benefits, it is important to remember that the Food and Drug Administration (FDA) does not monitor or regulate the purity or quality of these. A person should talk with a healthcare professional before using essential oils, and they should be sure to research the quality of a brand’s products. A person should always do a patch test before trying a new essential oil.

Best high-strength:
Stonehenge Health Dynamic Turmeric Curcumin with Ginger Capsules

• Price: around $55 for 90 capsules
• Ingredients: 1,650 mg of organic turmeric, standardized to contain 95% curcuminoids, 300 mg of organic ginger extract (Zingiber officinale), 15 mg of Bioperine, magnesium stearate, cellulose
• Supplement form: capsule
• Dosage: three capsules per day, 20–30 minutes before food
• Servings per container: 30 servings per bottle

This high-strength supplement contains 1,650 mg of curcumin. It also contains 300 mg of organic ginger that the brand writes supports a person’s immune and digestive system.

These capsules are suitable for vegans. They are also free from soy, gluten, sugar, antibiotics, and GMOs.

Best for cooking:
FGO Turmeric Powder

• Price: around $15 for one pound (lb)
• Ingredients: turmeric
• Supplement form: powder
• Dosage: 1 tablespoon (7 grams)
• Servings per container: from around 32 servings per bag

A person can use this product in cooking.

It contains 100% raw turmeric powder available in 32-ounce (oz), 16-oz, and 8-oz resealable bags. According to FGO, it is certified organic and non-GMO.

The company recommends that customers use this powder in curries, stews, soups, or with eggs. It is suitable for vegans and is gluten-free.

Best for joint pain:
Further Food Superfood Turmeric

• Price: from around $15
• Ingredients: organic turmeric, Boswellia, schisandra berry, ginger, cinnamon, cloves, cardamom, black pepper
• Supplement form: powder
• Dosage: add 1 scoop to hot water or milk
• Servings per container: 30

Further Food claims helps to alleviate joint pain and improve gut health.

A person can add a scoop of this chai-spiced turmeric powder to hot water or hot milk to create a turmeric tea or turmeric latte. Alternatively, people can add the powder to smoothies, soups, or stews.

Powdered supplements may be preferable for people who have difficulty taking pills or capsules.

The powder contains black pepper, which Further Food claims assists with absorption of the turmeric and other ingredients.

This supplement is manufactured in CGMP-certified factories, and undergoes testing for heavy metals.

Best for vegans:
Gaia Herbs Turmeric Supreme Extra Strength

• Price: from around $30
• Ingredients: 482 mg of organic turmeric root extract and turmeric root extract, 36 mg of curcumin, 7 mg of black pepper
• Supplement form: capsule
• Dosage: 1–2 capsules per day
• Servings per container: from around 60 servings per bottle

Gaia Herbs claims that these capsules may help with joint mobility and daily wear and tear.

The capsules are free from dairy, gluten, and soy, and are suitable for vegans.

Each capsule contains black pepper, which may aid curcumin absorption.

In addition, the company states the product undergoes third-party testing for purity, and that a certified B corporation produces all the ingredients.

Best softgel:
Sports Research Turmeric Curcumin C3 Complex

• Price: from around $22
• Ingredients: 500 mg of turmeric (Curcuma longa) extract, 475 mg of curcumin, 5 mg of black pepper (Piper nigrum) extract
• Supplement form: liquid softgel
• Dosage: 1–2 capsules daily
• Servings per container: from 120 servings per bottle

The company claims these capsules differ from others due to their high concentration of curcumin per softgel. Each softgel contains 95% curcumin. Additionally, the capsules contain organic extra virgin coconut oil and black pepper to aid absorption.

The capsules are free from gluten, soy, GMOs, fillers, preservatives, stearates, and artificial colors.

This product is available in bottles of 60 and 120 liquid softgels.

The table below compares each of the turmeric supplements in this article.

Curcumin has a low absorption rate into the bloodstream. Turmeric and curcumin tablet supplements frequently include ingredients that can significantly increase absorption rates.

A turmeric supplement should include a high concentration of curcumin plus an ingredient to help enhance its absorption by the body.

A 2019 research paper suggests that taking curcumin with piperine, a compound found in black pepper, can help the body absorb more curcumin. For this reason, curcumin supplements may contain piperine or BioPerine to improve absorption. BioPerine is a patented extract of piperine.

Lecithin and liposome formulas may also increase absorption.

The supplement will have a higher, more concentrated curcumin content if it contains turmeric extract rather than powdered turmeric.

It is also important to choose products from reputable brands. The Food and Drug Administration (FDA) does not regulate supplements in the same way as pharmaceuticals. However, many companies have sought independent approval to ensure their product is reputable. Choosing supplements with third-party certifications or approval may help people avoid using low quality products.

Finally, always consider the dosage when purchasing supplements. Curcumin and turmeric supplements are available in different dosages. Some supplements contain a higher dose of curcumin per capsule than others.

Dosage recommendations vary depending on the condition a person wishes to treat, but supplements typically contain 500–1,000 mg per serving.

Before starting a new supplement, people should speak with a doctor, particularly if they are currently taking medications for other health reasons.

Before taking turmeric supplements, people should consider their health needs and risks.

Turmeric, or more specifically, the curcumin it contains, may offer anti-inflammatory and antioxidant health benefits.

For example, studies show that supplementation with curcumin might reduce inflammation-related pain due to medical conditions, such as arthritis. Curcumin has powerful antioxidant properties and may help protect against cellular damage that may otherwise lead to disease.

A 2021 review of studies found that supplementing with turmeric or curcumin extract may help reduce knee pain from osteoarthritis compared to taking a placebo.

Learn more about the advantages and drawbacks of turmeric here.

Studies suggest that most people tolerate turmeric supplements well and that these products are unlikely to cause adverse health outcomes.

People taking warfarin or other blood-thinning drugs should not consume large doses of turmeric, including 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, people who are pregnant or breastfeeding should talk with a doctor about potential adverse effects before taking turmeric supplements.

Learn more about the safety of turmeric during pregnancy here.

Medical professionals generally consider turmeric safe for most people. However, people who are pregnant or breastfeeding should talk to a doctor before taking turmeric supplements, as there is limited research into the safety of turmeric during pregnancy and breastfeeding,

Turmeric supplements may also not be suitable for people with certain underlying medical conditions, including:

• Kidney stones: The Memorial Sloan Kettering Cancer Center (MSKCC) notes that people predisposed to kidney stones should consult their doctor before taking turmeric supplements.
• Diabetes: The NHS writes that turmeric or curcumin may reduce blood sugar levels and increase the risk of hypoglycemia. People with diabetes should talk with a healthcare professional before taking these supplements.

The MSKCC also states that turmeric may not be suitable for people who are taking certain medications, due to the potential for herb-drug interactions. Examples of such medications include:

• acetaminophen
• non-steroidal anti-inflammatory drugs
• anticoagulants
• blood thinners
• certain blood pressure medications
• the antibiotic “norfloxacin”
• the antifungal medication “amphotericin B”
• the calcium channel blocker “verapamil”
• the immunosuppressive drug “tacrolimus”
• certain chemotherapy medications, especially those used to treat breast cancer

In general, people should consult their doctor before adding turmeric or any other supplement to their diet.

Research considers turmeric safe in recommended amounts. However, older studies have shown reports of side effects from dosages between 500–12,000 mg, including:

• diarrhea
• headache
• rash
• yellow stool

If a person experiences side effects of turmeric that do not go away, or they have concerns about the effects of supplements on any medications, they should contact a doctor.

Those who are taking anticoagulants (blood thinners) should also be cautious when using turmeric or curcumin, according to a 2019 study. There is a lack of clinical data on how turmeric affects blood clotting or bleeding, and there is no data suggesting that turmeric can interact with antiplatelet drugs such as aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs).

However, the United Kingdom National Health Service (NHS) writes that turmeric may put a person at increased risk of bleeding because it can interfere with how blood clots form. Additionally, curcumin may decrease the clearance of warfarin from the body.

People can use turmeric in baking or cooking and combine it with an active ingredient to increase absorption, such as black pepper.

Homemade smoothies are a good alternative to supplements because people can change the ingredients to suit their preferences. Additionally, making food and drink with turmeric gives people more control over the ingredients they consume. Protein and energy balls may also include turmeric and black pepper and are easy to make at home.

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.

The FDA regulates dietary supplements. However, people should be cautious about the claims made by manufacturers.

Below are some of the top frequently asked questions about turmeric supplements.

What is turmeric good for?

According to the National Center for Complementary and Integrative Health (NCCIH), there is little scientific evidence to support turmeric’s health benefits. However, many manufacturers of dietary supplements promote turmeric as being good for health conditions, including:

• respiratory infections
• allergic responses
• digestive disorders
• liver conditions
• mental health conditions, such as depression

Is it better to take turmeric or curcumin?

Curcumin is a plant compound found in turmeric that may offer some health benefits. Although some evidence suggests that curcumin supplements may improve symptoms such as inflammation in some people, more research is needed to confirm these potential health benefits.

Curcumin and turmeric supplements offer different potential benefits, meaning one may benefit certain conditions more than the other. A doctor can advise a person on the best option for them.

Who should not take turmeric supplements?

According to the NCCIH, small amounts of turmeric should be safe for most people.

However, the British Heart Foundation (BHF) advises that consuming higher quantities of turmeric may thin the blood, creating potential danger for those taking blood thinners, such as warfarin.

The BHF also advises that people with gall bladder conditions should not take turmeric supplements, as they may increase bile production. However, they add that cooking with turmeric should be safe.

If a person notices any side effects after taking turmeric supplements, they should consult a doctor. These side effects can include:

• upset stomach
• acid reflux
• diarrhea
• dizziness
• headaches

What is a turmeric supplement good for?

Turmeric contains antioxidants, which may benefit certain aspects of a person’s health, such as cardiovascular health. However, more research is needed.

Can I take supplements daily?

People can take supplements daily.

However, a person should not take high doses of turmeric for long periods. People should also speak with a doctor regarding a supplement plan.

What is the best form of turmeric to take?

A 2019 review notes that although turmeric has a range of medicinal properties, it also has poor bioavailability. The term “bioavailability” refers to the extent and rate at which a drug enters the body’s circulatory system so that it can reach its target destination.

Specifically, research shows that the body is not good at absorbing curcumin, and that it rapidly eliminates curcumin from the system.

The 2019 review notes that the best forms of turmeric are those that manufacturers have modified to improve its bioavailability. Manufacturers can improve curcumin bioavailability in different ways, including:

• by combining turmeric with piperine
• by combining turmeric with lecithin
• by manufacturing lipid-based formulations

What brand of turmeric is best?

There is no single best brand of turmeric supplement. A high quality supplement should feature the following:

• a full list of ingredients
• ingredients that experts generally regard as safe
• dosing information
• piperine, lecithin, or liposome formulations to improve curcumin bioavailability
• information on the manufacturing process
• third party testing
• certifications from leading agencies

Is there a downside to taking turmeric pills?

One potential downside to taking turmeric pills is their poor bioavailability. Some products do not contain added ingredients to increase curcumin bioavailability, which may be less effective.

Another downside is the potential side effects of turmeric pills, which include:

• an upset stomach
• hives
• drug interactions

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 discuss health considerations and risks with a doctor. People on blood thinners or who are pregnant should talk with a healthcare professional before taking turmeric supplements.