The 8 Best Turmeric Supplements of 2020, According to a Dietitian

Reduce inflammation with these natural supplements

Our editors independently research, test, and recommend the best products; you can learn more about our review process here. We may receive commissions on purchases made from our chosen links.

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."
"A highly bioavailable liquid that is quickly absorbed."
"Easily mixed into your favorite beverage or recipe."
"Non-GMO Verified and Third-Party Purity Tested."
"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

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%. 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 even showing that it matches the effectiveness of some anti-inflammatory drugs, 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% 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 Liquid: PuraTHRIVE Liquid Turmeric Extract

If you're not a fan of swallowing pills and don't like chewing gummies, a liquid supplement may be the best choice for you. In fact, research suggests that the liquid micellar formulation of curcumin may be the best among oral formulations in terms of bioavailability. PuraTHRIVE's Liquid Micelle Liposomal Turmeric offers a highly bioavailable liquid that is quickly absorbed. The unique technology—encapsulating the active curcumin into micelles and then enveloping that into liposomes— maximizes absorption and potency.

Each two-milliliter serving (or eight pumps) provides 550 milligrams of turmeric root extract and curcuminoids in addition to 100 micrograms of fulvic acid complex. Fulvic acid also provides anti-inflammatory protection.

PuraTHRIVE is made in an FDA-inspected and GMP-certified facility with organic turmeric root. The GMO-free product is also free of gluten, wheat, dairy, fillers, and additives.

Best Powder: New Chapter Turmeric Force Supplement

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% 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 Gummies: Nordic Naturals Curcumin Gummies

If you prefer a sweet, chewable gummy instead of swallowing pills or mixing powder, Nordic Naturals' Curcumin Gummies are a great choice. The tasty mango gummies contain no added sugar and are sweetened with xylitol, a low-calorie sugar alcohol. Each serving of two gummies provides 15 calories and 200 milligrams of Longvida® Optimized Curcumin Extract. This specific formulation protects the curcumin particles as they pass through the digestive system and promotes maximal absorption.

The gummies do not contain gluten, milk derivatives, gelatin, or artificial colors or flavors. Plus, they're Non-GMO Verified and Third-Party Purity Tested, so you know you're getting a high-quality, pure product.

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% curcumin content. Choosing Simply Organic is also good for the planet. The company is committed to supporting organic and sustainable farming.

What to Look for in a Turmeric Supplement

Dosage: Always check with your health care provider to choose a supplement and dosage that is 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 be able to 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 to 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.

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

Was this page helpful?
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.
  1. Hewlings SJ, Kalman DS. Curcumin: a review of its' effects on human health. Foods. 2017;6(10):92. doi:10.3390/foods6100092

  2. National Center for Complementary and Integrative Health. Turmeric. Updated May 2020.

  3. Rahmani AH, Alsahli MA, Aly SM, Khan MA, Aldebasi YH. Role of curcumin in disease prevention and treatment. Adv Biomed Res. 2018;7:38. doi:10.4103/abr.abr_147_16

  4. Cuomo J, Appendino G, Dern AS, et al. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. J Nat Prod. 2011;74(4):664-9. doi:10.1021/np1007262

  5. Belcaro G, Cesarone MR, Dugall M, et al. Efficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Altern Med Rev. 2010;15(4):337-44.

  6. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-6. doi:10.1055/s-2006-957450

  7. Anh NH, Kim SJ, Long NP, et al. Ginger on human health: A comprehensive systematic review of 109 randomized controlled trials. Nutrients. 2020;12(1):157. doi:10.3390/nu12010157

  8. Nakagawa Y, Mukai S, Yamada S, et al. Short-term effects of highly-bioavailable curcumin for treating knee osteoarthritis: a randomized, double-blind, placebo-controlled prospective study. J Orthop Sci. 2014;19(6):933-9. doi:10.1007/s00776-014-0633-0

  9. Stohs SJ, Chen O, Ray SD, Ji J, Bucci LR, Preuss HG. Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: a review. Molecules. 2020;25(6):1397. doi:10.3390/molecules25061397

  10. Shep D, Khanwelkar C, Gade P, Karad S. Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study. Trials. 2019;20(1):214. doi:10.1186/s13063-019-3327-2

  11. Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol Nutr Food Res. 2014;58(3):516-27. doi:10.1002/mnfr.201300724

  12. Winkler J, Ghosh S. Therapeutic potential of fulvic acid in chronic inflammatory diseases and diabetes. J Diabetes Res. 2018;2018:5391014. doi:10.1155/2018/5391014