The 7 Best Turmeric Supplements of 2021, According to a Dietitian

Reduce inflammation with these natural supplements

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Our Top Picks
"Meriva, a highly-studied form of curcumin, has been shown to have 29 times greater absorption than ordinary curcumin."
"USDA Organic, Certified Vegan, and NSF-Certified Gluten-Free."
"Budget-friendly without sacrificing quality."
"Matches the effectiveness of some anti-inflammatory drugs."
"Easily mixed into your favorite beverage or recipe."
"Tasty fruit-flavored gummies that contain powerful curcuminoids with no addded sugar."
"Can be used in various dishes from rice and salad dressings to baked goods and beverages."

Turmeric, a bright yellow-colored spice, has been used for centuries in Ayurvedic and traditional Chinese medicine for its healing properties. Today, the rhizomatous plant is widely used in supplement form for its antioxidant, antimicrobial, and anti-inflammatory powers. The anti-inflammatory capacity of turmeric can be attributed to curcumin, the main active ingredient that also gives the spice its notable bright yellow color.

If you're looking to reduce joint inflammation and pain associated with osteoarthritis, a turmeric supplement may help. Animal research suggests that curcumin may also reduce the risk of heart disease, peptic ulcers, and cancer. Turmeric supplements come in many forms, including capsules, liquid, powder, gummies, and more. Turmeric supplements may have interactions with certain medications or be contraindicated for certain conditions, so always speak with your health care provider if you're thinking of adding a supplement to your routine.

Here, the best turmeric supplements:

Best Overall: Thorne Research Meriva SF

Thorne's Meriva-SF (soy-free) sustained-release capsules take the top pick among turmeric supplements for its high-quality, bioavailable formula. Meriva, a highly-studied form of curcumin, has been shown to have 29 times greater absorption than ordinary curcumin. The supplement manifests in phytosome form, meaning that the curcumin is bound to a phospholipid, sunflower oil, to optimize absorption.

Each gluten-free, dairy-free, soy-free tablet contains 250 milligrams of curcumin phytosome. Thorne recommends taking one to two capsules twice daily or as recommended by your healthcare provider.

Meriva-SF may also be a good choice for those with osteoarthritis. One study following 100 patients with osteoarthritis over an eight-month period showed that supplementation with two 500-milligram Meriva-containing tablets per day resulted in better disease control, decreased use of NSAIDs for pain, and an overall improvement in the quality of life.

Best for Joint Pain: Garden of Life mykind Organics Maximum Strength Turmeric

mykind Organics Maximum Strength Turmeric

Garden of Life’s mykind Organics Maximum Strength Turmeric provides a powerful 500 milligrams of curcuminoids in each once-daily tablet. The USDA Organic, Certified Vegan, and NSF-Certified Gluten-Free supplement combines black pepper and ginger with turmeric to create a highly effective anti-inflammatory. In fact, research shows that the piperine in black pepper enhances the absorption and bioavailability of curcumin by up to 2000 percent. Ginger is a powerful supplement on its own, and it may add to the anti-inflammatory benefits of this supplement.

Research suggests that curcumin, the active compound in turmeric, may be useful in decreasing pain in those with osteoarthritis. As a result, Garden of Life's Turmeric supplement may be a great option for those looking to improve joint pain.

Best Budget: Nature Made Turmeric 500 mg Capsules

The cost of turmeric supplements can vary, and the quality and effectiveness usually coincide with the price. However, Nature Made's Turmeric capsules are an exception. They're budget-friendly without sacrificing quality. The supplements are guaranteed to meet Nature Made's quality standards and provide 47.5 milligrams total curcuminoids in each capsule.

Curcumin is fat-soluble, so taking a curcumin supplement with a meal may improve absorption. Nature Made recommends taking one capsule daily with water and a meal. The gluten-free capsules are also free of added colors, artificial flavors, and preservatives.

Best Capsules: Vimerson Health Turmeric Curcumin with Bioperine

Curcumin is a powerful anti-inflammatory, with some studies showing that it matches some anti-inflammatory drugs' effectiveness, without the side effects. If you’re frequently dealing with chronic inflammation or osteoarthritis, these turmeric capsules from Vimerson Health are an excellent supplement to try.

Made of all-natural, non-GMO ingredients, the formula contains 1200 milligrams of turmeric root, 100 milligrams of turmeric root extract, and 10 milligrams of BioPerine per serving. BioPerine is a patented extract from black pepper that contains the active compound piperine. The addition of piperine enhances the bioavailability of the turmeric by up to 2000 percent and enhances the absorption with no adverse effects.

It contains no hormones, no preservatives, artificial ingredients, or antibiotics, and it’s also free of sugar, yeast, starch, and cholesterol. To ensure the highest quality and purity, the supplement is made in an FDA-registered, GMP-certified facility.

Best Powder: New Chapter Turmeric Force Supplement

New Chapter Fermented Turmeric Booster Powder

Easily mixed into your favorite beverage or recipe, turmeric powder is a great way to integrate a turmeric supplement into your lifestyle without taking a pill. New Chapter's Fermented Turmeric Booster Powder provides an easily digestible powder packed with anti-inflammatory turmeric plus probiotics.

The top-quality powder is USDA Organic, 100 percent vegan, NSF-Certified Gluten-Free, and Non-GMO Project Verified. Each half teaspoon serving provides 1190 milligrams of organic turmeric and a variety of probiotics including Bifidobacterium bifidum and Lactobacillus acidophilus. This fermented functional food can be an awesome smoothie booster, adding potent anti-inflammatory powers to your typical daily blend.

Best Gummy: Garden of Life MyKind Organics Turmeric Inflammatory Response Gummy

Garden of Life MyKind Organics Turmeric Inflammatory Response Gummy

If you prefer a sweet, chewable gummy instead of swallowing pills or mixing powder, Garden of Life's Mykind Organics Turmeric Inflammatory Response Gummies are a great choice. The tasty fruit-flavored gummies contain no added sugar and are sweetened with natural fruit juices.

Each serving of four gummies provides 35 calories and 254 milligrams of Certified Organic Turmeric Blend, which provides 50 milligrams of curcuminoids. Each serving does contain seven grams of sugar from organic fruit, so this should be considered if you are watching your sugar intake.

The gummies are made with real fruit and contain no animal gelatin. Plus, they're Non-GMO Project Verified, Certified USDA Organic, and NSF Certified Gluten-Free.

Best Spice: Simply Organic Turmeric Root Ground

If you don't love to take supplements, use a spice instead. While many studies use high doses of curcumin, which would equate to copious amounts of powdered turmeric, simply using a few shakes of the spice in everyday cooking may have small protective benefits.

Simply Organic's ground turmeric root is perfect for adding the distinctive golden yellow color to curries but can be used in various dishes from rice and salad dressings to baked goods and beverages. Each bottle is made from Certified Organic Alleppey turmeric, with a minimum of 4 percent curcumin content. Choosing Simply Organic is also good for the planet. The company is committed to supporting organic and sustainable farming.

Final Verdict

For a high-quality turmeric supplement in pill form, consider Thorne Research's Meriva-SF Sustained Release Phytosome Supplement (view at Amazon).

What to Look for in a Turmeric Supplement

Dosage:

Always check with your health care provider to choose a supplement and dosage appropriate for your individual needs. With a wide variety of formulas and turmeric-containing products, there are many options on the market, whether you're looking for a higher dose capsule or a more mild powder. It's important to note that supplements contain significantly more amounts of curcumin than the cooking spice.

Form:

Turmeric supplements come in many forms, including capsules, liquid, and chewable gummies. If you have trouble swallowing pills, consider choosing a gummy, liquid, or powder option. With powder or liquid, you may better adjust how much turmeric and curcumin you are getting.

Complementary Ingredients:

Some turmeric supplements contain complementary ingredients, such as piperine, that may help the curcumin be more bioavailable. Other formulations contain herbal ingredients like ginger or gut-boosting probiotics. When choosing a turmeric supplement, always read the ingredient list to ensure that all of the elements work for you.

FAQs

What does turmeric taste like?

Turmeric has a very earthly, slightly bitter flavor, with a bit of peppery kick. On its own, it doesn’t have the greatest flavor, but it blends beautifully with other seasonings to make for some seriously delicious pairings.
Turmeric tastes great with a variety of other seasonings. It’s one of the ingredients in curry powder, including chili powder, ginger, and coriander. Turmeric also pairs well with warming spices and herbs — think cinnamon, black pepper, and cumin.

What is turmeric and what does it do?

Turmeric is a plant in the same family as ginger, whose roots are used in cooking. You can use both fresh and dried turmeric in cooking.

Turmeric contains powerful compounds called curcuminoids. The primary curcuminoid is called curcumin, which is also the most widely studied for its health benefits. Curcumin helps fight inflammation and acts as an antioxidant in the body.

Curcumin may help prevent and treat diseases in which underlying chronic low-grade inflammation contributes, such as heart disease, dementia, arthritis, and some cancers. It’s difficult to get significant amounts of curcumin through diet alone (you’d have to eat a lot of turmeric), so adding a curcumin supplement is a good idea to possibly reap these benefits.


Curcumin is also poorly absorbed, but you can take it with black pepper, which has a compound that increases curcumin’s absorption rate. Also, since curcumin is a fat-soluble nutrient, it’s best to take it with a source of fat (like avocado or a handful of nuts) to enhance absorption.

What Experts Say

“Turmeric is an excellent ingredient to sprinkle into your diet for those looking for more anti-inflammatory benefits and an added antioxidant boost. While it’s not necessary to take turmeric as a stand-alone supplement, it’s quite easy to integrate it into your cooking to obtain the sought-after health perks.”—Tracy Lockwood Beckerman, MS, RD

Why Trust Verywell Fit?

A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements. I spent time reviewing the most current clinical research on turmeric and curcumin supplementation and looking at multiple products and brands. I believe the turmeric supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. —Eliza Savage, MS, RD, CDN

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

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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