Active people are often interested in optimizing their health and performance with multivitamins, individual vitamins and minerals, and other health-promoting supplements. Turmeric is a bright yellow-orange spice with many potential health benefits and is a popular addition to many food dishes. Many of the benefits of turmeric may be interesting to regular exercisers and athletes, especially turmeric's potential to reduce inflammation.
However, consuming a therapeutic dose of turmeric from food alone is difficult, so supplements may be necessary. This review will help you understand the potential benefits of turmeric, what to look for in a turmeric supplement, and which option might be the best turmeric supplement for you.
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Turmeric Supplements - Our Top Picks
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- Best Overall Turmeric Supplement: Codeage Fermented Turmeric
- Best Turmeric Supplement with Black Pepper: Global Healing Center Organic Turmeric
- Best Vegan Turmeric Supplement: Sunfood Superfoods Organic Turmeric Powder
- Best Budget Turmeric Supplement: Angry Supplements Vegan Turmeric
- Best Extra Strength Turmeric Supplement: GNC Herbal Plus Turmeric Curcumin
- Best Turmeric Softgel Supplement: Irwin Naturals Whole Body Turmeric Extra
Our Rating Scale for Supplements
Price/affordability (rating scale of $-$$$)
Prices depend on a number of factors and tend to fluctuate over time, so we've kept our affordability rating scale simple so you can easily see how products compare:
$ = under $1 per serving
$$ = $1-2 per serving
$$$ = over $2 per serving
Best Overall Turmeric Supplement - Codeage Fermented Turmeric
SPECS
- Price: $
- Form: Capsules
- Serving size: 3 capsules
- Type of turmeric compounds: Fermented turmeric, two types of turmeric extract, turmeric CO2 extract
- Other active ingredients: Notable ingredients include black pepper, ginger root, ashwagandha extract, peppermint, reishi mushrooms, apple cider vinegar
- Turmeric per serving: 1350mg
The Code Fermented Turmeric supplement is a great overall option for active people who want to add a turmeric supplement to their routine. It's suitable for vegetarians and vegans, is non-GMO, and is free of gluten, dairy, and soy. The product is also Good Manufacturing Practice Certified (GMP) and third-party tested to ensure the supplement contains what the label claims.
Many of the ingredients in this product are fermented to make them more bioavailable. Code Fermented Turmeric also contains Boswellia, ginger, and Stephania—herbs commonly found in Ayurvedic medicine.
What We Like
- Contains black pepper, which makes curcumin more absorbable
- Non-GMO
- Manufactured in the United States in a GMP-certified facility
- Suitable for vegetarians and vegans
What We Don't Like
- 3-capsule serving size may be hard to consume if you dislike taking pills
- Long list of ingredients that aren't well studied in combination
BUY: Codeage Fermented Turmeric
Best Turmeric Supplement with Black Pepper - Global Healing Center Organic Turmeric
SPECS
- Price: $
- Form: Liquid
- Serving size: 1-2mL per day
- Type of turmeric compounds: Proprietary blend, not listed
- Other active ingredients: Black pepper
- Turmeric per serving: Not listed
The Global Healing Center Organic Turmeric Supplement is notable because it comes in liquid form, while most other supplements come in capsules, soft gels, or powders. It is made with raw ingredients, which some people prefer for their health supplements.
This supplement has a simple ingredients list, focusing on black pepper and turmeric without many additional extracts or other ingredients with potential benefits. Since black pepper helps absorb the curcumin in turmeric, this liquid supplement is a great choice.
This Global Healing supplement is USDA organic, gluten free, vegan, and not tested on animals. It is manufactured in Tucson, Arizona, at a GMP-certified facility. Note that the instructions state to take one milliliter in the morning and one in the evening, though the bottle indicates that the serving size is one milliliter.
What We Like
- Liquid, so very easy to add to a glass of tea or other beverage
- Simple ingredients list that focuses on black pepper and turmeric
- USDA organic, gluten free, and vegan
What We Don't Like
- Unclear which kinds of turmeric compound it contains since the blend is listed as proprietary
- Unclear how much turmeric the product contains
BUY: Global Healing Center Organic Turmeric
Best Vegan Turmeric Supplement - Sunfood Superfoods Organic Turmeric Powder
SPECS
- Price: $
- Form: Powder
- Serving size: 1 tsp
- Type of turmeric compounds: Ground Turmeric spice
- Other active ingredients: None listed
- Turmeric per serving: Not listed
The Sunfood Superfoods Organic Turmeric product is ideal for people with special diet considerations, as it is organic, non-GMO, vegan, gluten free, and kosher. This is a very streamlined supplement, as it contains only organic turmeric powder that can be added to any liquid or food.
The suggested serving size is one teaspoon, but it may be hard to take enough of this supplement in food form to obtain the full benefits of turmeric. Large doses of turmeric extracts are typically used in studies to demonstrate benefits, not food forms. Helpfully, the package suggests adding the turmeric powder to a smoothie or a latte and contains a recipe on the package for a spiced turmeric latte.
What We Like
- Inexpensive
- Only contains 1 ingredient and no fillers or additives
- Great for those on a vegan diet
What We Don't Like
- May not contain enough curcumin in one serving to provide benefits
BUY: Sunfood Superfoods Organic Turmeric Powder
Best Budget Turmeric Supplement - Angry Supplements Vegan Turmeric
SPECS
- Price: $
- Form: Capsule
- Serving size: 1 capsule
- Type of turmeric compounds: Turmeric extract, Organic Turmeric powder
- Other active ingredients: Black pepper
- Turmeric per serving: 500 mg
Of the supplements in this review, this Angry Supplements Vegan Turmeric supplement is the most inexpensive per serving. Despite its low price, it still contains 500 milligrams of turmeric and black pepper, which may help aid its absorption. This vegan turmeric supplement has a simple ingredient list with no artificial ingredients or additives.
On top of its other benefits, this supplement only requires you to take one turmeric capsule daily. The label recommends taking it with water and a balanced meal for best tolerance.
What We Like
- Simple ingredients list
- Contains black pepper to help absorb turmeric
- Quite inexpensive compared to other brands
What We Don't Like
- The company's website doesn't indicate if the product is third-party tested or what kind of facility it's made in
BUY: Angry Supplements Vegan Turmeric
Best Extra-Strength Turmeric Supplement - GNC Herbal Plus Turmeric Curcumin
SPECS
- Price: $
- Form: Caplet
- Serving size: 1 caplet
- Type of turmeric compounds: Turmeric Root Extract
- Other active ingredients: Black pepper
- Turmeric per serving: 1053mg
The GNC Herbal Plus Turmeric Curcumin supplement contains over 1,000 milligrams of turmeric per single caplet serving. Along with an extra-strength dose of turmeric, this supplement also contains black pepper to help enhance its benefits.
This product is suitable for vegetarians and is gluten-free. In addition, it is free of sugar, wheat, corn, soy, dairy, and sodium. The label does not indicate if it should be taken with food or if water alone is adequate.
What We Like
- Large dose of turmeric per one-caplet serving
- Contains black pepper to help with the absorption of turmeric
What We Don't Like
- This supplement has some extra ingredients such as calcium silicate, silica, and oleic acid added, which some consumers might not like
BUY: GNC Herbal Plus Turmeric Curcumin
Best Turmeric Softgel Supplement - Irwin Naturals Whole Body Turmeric Extra Liquid Softgels
SPECS
- Price: $
- Form: Liquid softgels
- Serving size: 2
- Type of turmeric compounds: Curcumin C3 Complex Turmeric extract, turmeric powder
- Other active ingredients: Black pepper extract, flaxseed oil, Boswellia serrata extract, rose hip extract, stinging nettle extract, ginger extract
- Turmeric per serving: 350mg from 2 sources
The Irwin Naturals Whole Body Turmeric Extra supplement comes in softgel form. People with trouble swallowing capsules may find these softgels easier to take than a capsule or pill.
Notably, this turmeric supplement is enhanced with Bioperine complex, which has black pepper extract to help with the bioavailability and absorption of curcumin. These softgels also contain flaxseed and avocado oil for additional heart-healthy benefits, along with several other botanicals such as Boswellia serrata and rose hip extract.
The directions indicate that you should take two softgels twice a day, though the nutrition label lists the amounts of ingredients found in a two-softgel serving. This supplement is intended to be taken with a full glass of water and food.
What We Like
- Softgel form may be easier to swallow than capsules
- Contains black pepper for enhanced absorption
- 350mg of turmeric from 2 sources
What We Don't Like
- Has several filler ingredients, which include gelatin, glycerin, soy lecithin, silicon dioxide, and maltodextrin
- Unclear if the product undergoes third-party testing
BUY: Irwin Naturals Whole Body Turmeric Extra
What to Look for in Turmeric Supplements
Dose
Compare options to see how much turmeric various products contain. Consider how many capsules or pills you need to take to achieve the recommended dose. A review from the Linus Pauling Institute found that curcumin (the most abundant part of turmeric) supplements might not be effective at doses less than 3.6 grams per kilogram of body weight. Check to see how much turmeric the product contains to ensure you take an effective daily dose.
Form
Turmeric supplements come in many forms. Supplement shapes and sizes vary, including capsules, softgels, powders, and liquid forms. If you hate taking pills, look into powder or liquid options.
Price
Turmeric isn't a super expensive spice, so supplements made from turmeric shouldn't be too costly. Compare labels of various brands to see which brand fits your budget and goals. If a brand is outside of your budget, consider which of the ingredients is most important to you.
Other Active Ingredients
Black pepper is ideal in a turmeric supplement. Black pepper contains piperine, which has been shown to increase the absorption and bioavailability of the compounds in turmeric. Turmeric supplements may sometimes contain other beneficial ingredients, as well.
What is Turmeric?
Turmeric is a spice most commonly found in Asian, Southeast Indian, or Middle Eastern dishes. Turmeric is derived from the root of the plant Curcuma Longa and is similar to ginger.
Turmeric is known for its bright yellow-orange color. The color is so bright that it is sometimes used as a dye. Because it has a powerful yellow pigment, it can easily stain clothing and dish towels, so be careful when cooking with turmeric.
Turmeric has been used in Chinese medicine and Ayurvedic medicine in India for centuries.
Turmeric has started to be used in Western research studies in recent years to verify its health benefits, but much of the research is still ongoing.
Curcumin is the most abundant compound in turmeric and is thought to be the most active ingredient. Thus, much of the research on turmeric's benefits is conducted with the curcumin compound and not the whole-spice version of turmeric.
Benefits of Turmeric
The benefits of turmeric usually come from consuming larger quantities, not from the small amounts of the spice used to flavor foods or teas. Most of the benefits are thought to be from the compound curcumin found in turmeric, so most studies are on that compound and not the spice itself.
Many of turmeric's health benefits haven't been clinically proven in human studies yet, but research is ongoing. Turmeric has been used for centuries in medicinal treatments in India, but clinical research is still catching up.
Based on a review by the Linus Pauling Institute, some of the benefits of turmeric may include:
- Antioxidant activity: There's some evidence that turmeric may help protect the cells of the intestinal lining against damage from free radicals.
- Decreasing inflammation: Turmeric may help lower chronic inflammation, benefiting people with conditions such as inflammatory bowel disease or rheumatoid arthritis.
- Cognitive benefits: May help with cognition and prevent or improve cognitive decline. Enhancing oral health: May reduce inflammation and bleeding in people with periodontal disease treatments.
- Mental health: May help reduce depression symptoms.
Note that turmeric supplements are not ideal for some people, though the amounts found in foods are likely safe. As always, it's best to check with your physician or other health care provider before taking turmeric or other supplements.
You made to need to avoid these supplements if:
- You take blood-thinning medications such as warfarin or daily aspirin.
- You're pregnant or breastfeeding.
- You take other prescribed medications or have a chronic illness.
What Foods Contain Turmeric?
Though turmeric is most commonly found in Asian, Southeast Indian, or Middle Eastern dishes, the spice has become more popular in other regions and the United States. Turmeric can commonly be found in these types of foods and drinks:
- Golden milk, which is traditional milk infused with turmeric
- Herbal teas with turmeric, which often also contain ginger
- Curries and curry powders
- Mustard. Though typically not added in quantities large enough to flavor mustard, the color of mustard often comes in part from turmeric.
FAQs About Turmeric Supplements
What is the best time of day to take turmeric?
Research doesn't indicate the best time of day to take turmeric. Turmeric and turmeric supplements are generally well tolerated, however, there are some reports of nausea or diarrhea at high doses. To prevent side effects, taking turmeric at a time of day that you have a balanced meal would be best. You may experience nausea or gastrointestinal effects if you take high doses of turmeric on an empty stomach.
If taking a supplement that has more than one capsule per serving, consider splitting the dose to take it with two different meals. Taking a dietary supplement at the same time every day may help you make it a part of your routine and help you remember your daily supplements.
Is it better to take turmeric capsules or powder?
Any version of turmeric supplements such as a turmeric capsule, pill, powder, or liquid should have similar potential benefits. Choose the supplement form that works best for you and your needs. The best turmeric supplement options generally contain curcumin and black pepper to make them more absorbable.
Can turmeric burn belly fat?
A turmeric supplement might help reduce your waist size and help you lose weight. A review article published in 2019 did find that curcumin intake was correlated with a significant reduction in BMI, weight, and waist circumference. The review article included research on 1,604 people, but more research is needed to prove this connection. Eating an overall healthy diet and incorporating regular exercise are good first steps to take when trying to lose weight or decrease body fat.
How quickly does turmeric work for inflammation?
Since research on turmeric's benefits is still ongoing, there isn't a perfect guideline for how long to take turmeric to reduce inflammation. In two studies of people with ulcerative colitis, an inflammatory bowel disease, inflammation markers were reduced after four weeks of supplementation. It would be reasonable to take a turmeric supplement consistently for a month to see if you notice any benefits in pain or inflammation.
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