Where We Stand

Thorne Meriva 500 SF tops our list with its researched-backed formula and third-party testing. If you are looking for a lower dose, gummy option, try Nordic Naturals Zero Sugar Cucumin Gummies, which are also third-party tested.

Are Turmeric Supplements Beneficial?

Turmeric and its active compound, curcumin, are known for their anti-inflammatory properties and may help manage symptoms of some inflammation-related conditions. Many studies have shown promise in reducing inflammation and symptoms of inflammatory diseases, though more research is needed on the best form and dose since our ability to absorb curcumin in supplement form is relatively low.

In addition, much of the research on turmeric and curcumin has either been done in vitro (in petri dishes) or in animals, and human studies have been inconclusive.

That said, turmeric supplements may be helpful for the following people:

• People with inflammatory bowel disease: A 2018 study showed that taking an 80-milligram curcumin supplement three times a day for four weeks reduced the frequency of urgent bathroom visits among people with mild to moderate ulcerative colitis (UC). Another very small study suggests that taking curcumin along with melamine (a common medication used to treat UC) may improve symptoms more than just medication alone.
• People with other digestive problems: Turmeric has been used in traditional Asian medicine to treat digestive problems for hundreds of years. Emerging research suggests that curcumin is just as effective as omeprazole (Prilosec) after four weeks of treatment for relieving digestive symptoms of bloating, stomach pains, and gas. However, Rosen notes, “Individuals with acid reflux or indigestion should not take turmeric because it can aggravate symptoms.”
• People with rheumatoid arthritis (RA): One of the most promising areas for the use of turmeric is in people with joint pain related to rheumatoid arthritis. Studies suggest that 1000 milligrams of turmeric supplementation can alleviate joint pain. However, more research is needed to draw a definitive conclusion. It’s been shown to reduce swelling, pain, and tenderness, as well as inflammatory markers typical of RA, such as C-reactive protein. Benefits appear to start with 250 milligrams per day, and efficacy may increase at 500 milligrams alongside 50 milligrams of the RA medication diclofenac sodium. With these variations in effective dosing, more research is needed to determine the best dose for patients with or without medications. Of note, turmeric may not be any better than traditional pain medication.
• People with knee osteoarthritis: The research on the benefits for people with osteoarthritis is not quite as compelling as those with RA; however, it may still help some people in conjunction with other treatments. Recent studies suggest that curcumin supplements may reduce pain, but they don’t seem to help with joint stiffness or improve the ability to participate in activities. However, these studies were done in patients with mild to moderate osteoarthritis, and curcumin may not be as effective for patients with more severe cases. Additionally, there have been other studies that showed no benefit. Further studies with more participants and longer trial times are needed to determine true benefits and, if so, the best dose and form.

Turmeric is being explored as a treatment for many other inflammatory-related conditions, including Alzheimer’s, diabetes, and cardiovascular disease (including cholesterol management). While some small studies have shown promise in these areas, the research is conflicting and there isn’t enough evidence to support supplementation as a treatment option right now.

That said, it’s always best to discuss with a healthcare provider the potential benefits (and drawbacks) of adding a supplement like turmeric to your regimen, as it may be worth trying if the risks are low.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look for In Turmeric Supplements

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants. Turmeric root is grown in the ground, which makes it susceptible to containing heavy metals like lead, cadmium, and arsenic. It’s also not uncommon for turmeric supplements to contain less of the active curcumin extract than the label says, according to ConsumerLab testing.

Trusted third-party certifications include ConsumerLab.com, NSF, USP, and Informed Choice. However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.

The Types of Turmeric Supplements

Turmeric supplements come in a number of different forms. Some are paired with other ingredients to enhance absorption and accessibility by the body, including black pepper. Three formulations that have been tested for superior absorption and used in products we recommend include Meriva, BCM-95, and Longvida®. While there may be other forms of curcumin that offer similar benefits, it’s important to note that the bioavailability (the ability of our body to absorb and use the supplement) is relatively low for turmeric root, which is why these formulations exist.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

The amount of turmeric in food or even in a cup of tea is safe for most people since the amount of curcumin actually absorbed is quite small. However, curcumin dietary supplements may be problematic or even unsafe for some people.

• People taking blood thinners: “Due to its potential blood-thinning properties, people taking blood-thinning medications should not take turmeric supplements,” Murphy says.
• People taking diabetes medications: Although it’s not yet established if, when, and how much turmeric can help treat diabetes, it has been shown that as little as 180 milligrams of curcumin can lower blood sugar in some people. For comparison, doses used for OA and RA treatments exceed 500 milligrams of curcumin per day. Therefore, people taking other blood sugar-lowering medications or those who use insulin should avoid turmeric supplements as your blood sugar could drop too low.
• People undergoing cancer treatment or on anti-cancer drugs: Turmeric supplements may interact with certain cancer treatments, and, in some cases, could make them less effective. However, other research suggests potential benefits in cancer treatment, so it’s best to work closely with a healthcare provider to determine if a turmeric supplement is safe for your specific situation.
• People prone to kidney stones: Turmeric is an oxalate that can bind to calcium, which can contribute to kidney stones. If you’re prone to kidney stones, you may want to avoid taking turmeric supplements. Also, if your diet is low in calcium, it may further increase your risk for kidney stones.
• Pregnant or breastfeeding people: There is not enough evidence to support the safety of turmeric supplements while pregnant or breastfeeding, so it’s recommended to avoid supplements if you are in this stage of life. The amount found in food is safe.

How Much Turmeric To Take

There are a number of ways you can consume turmeric powder, including as a spice in food, in tea, and in supplements. However, the amount you consume via food or drinks is extremely small compared to the dose that can be found in supplements.

While there is no established recommended intake amount for turmeric supplements, most of the research tests either 250 or 500 milligrams two to three times per day. Additionally, some studies have tested higher amounts and larger doses may be warranted depending on the individual.As noted above, different formulations have different rates of absorption and bioavailability, so the amount your body can actually utilize will vary depending on the supplement. This is also why it’s hard to establish recommended dosing for turmeric supplements.

Similar to there not being an established recommended dose for turmeric, there is also no specific upper limit. The safe amount is also likely dependent on the form of turmeric or curcumin and the presence of other ingredients that may enhance bioavailability. However, because most studies test between 1,000 to 1,500 milligrams per day, unless recommended by a healthcare provider, it’s best to keep doses to under 1,500 milligrams per day.

Our Experts

• Anya Rosen, MS, RD, LD, CPT, INFCP is a Registered Dietitian and Functional Medicine Practitioner. She uses a combination of individualized approach, incorporating nutrition, supplements, and lifestyle interventions to improve the health of patients.
• Marie Murphy, MS, RDN, CLT is a Registered Dietitian. As a specialist in sports nutrition and food sensitivities, Marie provides flexible meal plans and expert supplement recommendations so that clients can fuel their active lifestyles.
• Anne Cook Carroll, MS, RD, CDN is a is a Registered Dietitian who works with patients to meet their health goals, and educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health. She also specializes in supplement research and analysis.

Why Trust Verywell Fit

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with her master’s degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating the research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.