9 Best Turmeric Supplements, According to Registered Dietitians

While there are a good deal of turmeric supplements to choose from, we evaluated dozens at the Good Housekeeping Institute's Nutrition Lab and our choices were based on the following criteria:

✔️ Third-party tested: 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, among other items of concern. We also highlighted companies that have strict internal quality control standards.

✔️ Types of turmeric: We looked for different forms of turmeric that could accommodate a range of symptoms and budgets. We kept in mind dosage and supplement form, be it a capsule, tablet 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 are free from artificial preservatives, flavors, sweeteners, synthetic coloring agents and fillers.

There are many types of turmeric supplements available to choose from and in different strengths. If you have decided to take a turmeric supplement, here are a few things to keep in mind:

✔️ Form: There are a variety of turmeric supplement forms available, including capsules, tablets, gummies and oils. If you don't like swallowing capsules, there are plenty of other options to choose from. Pay attention to serving size as some supplements require multiple dosages throughout the day.

✔️ 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. "Black pepper contains the chemical piperine, and piperine 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.

✔️ 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 most things, higher prices are not necessarily a good indicator of quality.

Turmeric and curcumin's reputation as a superfood is well deserved because it is associated with many health benefits, but as with any supplement more research is needed before a definitive conclusion can be reached. 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 suffers from 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 explains studies also indicate "curcumin has certain natural properties that may improve intestinal barrier, as well as antimicrobial and immunomodulatory properties that may play a roll in regulating the gut microbiome." Because of this it may have a potential roll 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.

✔️ 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 1500 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.

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. This is the source for the spice that is used in cooking and for juicing.

Curcumin, on the other hand, is derived from the turmeric plant and is the active ingredient in turmeric where many of the health benefits come from. 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 and that claim increased bioavailability.

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. As always, it is important to work with your healthcare provider prior to adding supplements to your diet.

As a registered dietitian, Amy Fischer 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. Amy believes that food is to be enjoyed whatever your diet goals may be and that ideally, the focus should be on improving overall health, eating and living better. She has written about many other supplements for Good Housekeeping, including magnesium, menopause supplements and fish oil benefits.