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May 24, 2023

9 Best Turmeric Supplements of 2023, Tested by Experts

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Discover this superfood supplement with powerful anti-inflammatory benefits.

Turmeric may be the ultimate superfood. It has been used in India and Asia for thousands of years as a culinary spice, prized for its medicinal properties. It a root vegetable that contains the polyphenol curcumin, which is the active compound that gives it its vibrant yellow color. It comes from the same family as ginger and is loaded with anti-inflammatory benefits. But there's one drawback home chefs should be aware of: it can stain pretty much everything it comes into contact with.

"For healthy individuals, adding turmeric spice daily will help optimize overall health and may prevent health issues associated with inflammation," says registered dietitian Sydney Greene, MS, RDN, founder of Greene Health. "Most of the research examining turmeric's role in common health challenges uses large doses of the active compound, curcumin." As a result, when using smaller doses at home, Greene says, "when it comes to turmeric, adding it to your cooking repertoire might not be enough to notice a significant difference in a given health issue." Here is where supplements can play an important role in your diet by helping to boost your daily dose of curcumin.

Our articles on supplements are informed by nutrition expertise, but the ultimate choice is a personal decision between you and your healthcare provider. Since dietary supplements are not approved by the FDA prior to going to market, it's important to do your research before adding them to your regimen. Our team of registered dietitians in the Good Housekeeping Institute Nutrition Lab analyzed dozens of turmeric supplements, prioritizing picks that have been tested by a credible third party such as USP and NSF. These steps are designed to help ensure there are no harmful substances in the products themselves and to verify that what is in the bottle is what is on the label. You can read more about how we tested below.

Read on for everything you need to know about the best turmeric supplements, including whether you should be taking one and what to look for. If you're interested in checking out more supplements to support your health and wellness goals, check out our top picks for the best multivitamins for women, the best magnesium supplements and best protein powders.

Curcumin Phytosome may have "29 times better absorption than ordinary curcumin," according to Thorne. This supplement is NSF Certified for Sport, which means that the product has been tested to verify that what is on the label is in the bottle and that the product does not contain unsafe levels of contaminants and prohibited substances. As a sustained release formula, you'll get its benefits over a longer period of time. Plus, it contains the patented turmeric extract brand Mervia for better absorbency.

This supplement is available in a large capsule size and the company suggests taking multiple doses throughout the day. It can be purchased in two strengths and is designed to provide anti-inflammatory support for joints, muscles and the GI tract.

If you're on a budget, don't fret — this wallet-friendly pick from Nature Made offers a blend of turmeric root powder and turmeric root extract in a capsule form. It contains no artificial flavors, preservatives or colors. It is third-party tested for quality, purity, safety and potency by USP, a scientific nonprofit which may have the most widely accepted standards for supplements.

This supplement is available in an easy-to-swallow capsule in 500 milligram doses or their extra-strength version contains 1000 milligrams. Unlike many turmeric supplements, this one does not contain black pepper extract, which can be used to increase absorbency but may interact with certain medications.

Ingredients under the USDA certified Mykind Organics umbrella from Garden of Life are farm-sourced, Non-GMO Project Verified and do not contain any hard chemicals, fillers or binders. This Extra Strength Turmeric is also approved by ConsumerLab.com for label accuracy and is free of unacceptable levels of lead, cadmium and arsenic.

This supplement combines fermented turmeric root with fermented ginger root. It also contains black pepper to aid absorption and a probiotic blend of Bifidobacterium lactis and Lactobacillus acidophilus which may contain anti-inflammatory benefits and promote healthy digestion. Garden of Life is a certified B corporation which signifies their commitment to social and environmental standards. The supplement is also NSF Certified gluten-free.

With company headquarters located on a farm in North Carolina close to many of the herbs they grow and use in supplements, it's easy for Gaia Herbs to truly have a farm to table mindset. One of their best-selling product lines is Turmeric Supreme, which is produced using an ISO-certified curcuminoid testing method. According to the company, this testing ensures the maximum level of accuracy of these beneficial active compounds per serving. This supplement combines 482 milligrams of turmeric with seven milligrams of black pepper extract for enhanced absorbency. It is suggested to take this supplement one to two times daily.

Gaia Herbs offers a robust traceability program, Meet Your Herbs, where consumers can enter the product ID located on the packaging and trace their supplement from farm to shelves. Through this program, consumers can also learn how the herbs were grown, extracted, harvested and tested; results of tests the product undergoes to validate its purity and potency are available online. As a certified B corporation, Gaia Herbs meets high social and environmental standards.

Derived from turmeric root extract, this herbal supplement from NOW contains 665 milligrams of turmeric root extract per serving. NOW is a family-founded company that performs stringent in-house testing on all its products. It is good manufacturing products (GMP) certified. It is also third-party tested by one of the oldest safety certification companies, Underwriter Laboratories (UL), which certifies labeling accuracy and for purity and potency.

This supplement is recommend to be taken multiple times daily, once or twice. NOW offers several forms of turmeric supplements, including one that contains the patented version of turmeric Mervia, geared toward joint health; one that contains the patented version Longvida for brain health; softgels; and a liquid turmeric extract that can be added to warm water.

Designed to support joints and promote heart health, A1 Vitality is a top pick approved choice of ConsumerLab.com because it contains the bioavailable-enhanced curcumin NovaSOL. According to A1 Vitality, NovaSOL containing supplements may be 185 times more bioavailable than compared to curcumin extract. The company also states this supplement is "27 times more effective than standard turmeric tablets."

A1 Vitality is made in a GMP certified facility for safety and quality. The supplement is free of artificial flavors, colors and preservatives and the softgels are easy to swallow but require two doses daily.

Super Bio-Curcumin from Life Extension is an approved pick by ConsumerLab.com and passes its test for purity, potency and labeling accuracy. This pick contains BCM-95 Bio-Curcumin extract for better absorbability. According to the company, BCM-95 stays in your bloodstream longer and is up to seven times more absorbable than standard curcumin. Each capsule contains 400 milligrams of BCM-95 turmeric complex and includes essential oils from turmeric root.

This product is Non-GMO and available in multiple strengths. Life Extension also sells multiple turmeric offerings including turmeric paired with black cumin oil for better immune health and turmeric paired with ginger to compliment turmeric's health benefits.

Thanks to the rigorous testing, this Turmeric Ultra supplement from Momentous is our top choice for athletes. It is NSF certified sport and Informed Sport certified free for over 250 banned substances and each individual batch of supplements is tested. According to Jeff Byers, CEO of Momentus and former NFL athlete, the supplements are double tested because different sports leagues have different preferences.

Turmeric Ultra contains Meriva curcumin for better absorption instead of black pepper or black pepper extract piperine because, according Byers, black pepper may interact with certain medications. Meriva is a patented form of turmeric extract that is designed for better absorption and Momentous claims it may provide up to 29 times better absorption than non-patented versions of curcumin. Clinical studies indicate that Meriva curcumin may be helpful in the treatment and management of osteoarthritis. This supplement comes in capsule form which some reviewers find on the larger size for swallowing.

If you don't like swallowing pills, this is the supplement for you. Nordic Naturals curcumin gummies contain a patented form of turmeric known as Longvida that is used to increase bioavailability, meaning better absorption into the bloodstream. Gummy supplements can often be loaded with added sweeteners and this mango flavored version contains zero sugar, making it a good choice for those on a low carb diet or diabetics. It contains the sugar alcohol xylitol so people with digestive issues may choose to avoid this one.

It is free of artificial colors, flavors and preservatives and contains 200 milligrams of curcumin per serving which is lower than some of the other picks on this list. This choice is also Non-GMO and vegan.

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.

✔️ B ioavailability: 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 and 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.

Amy (she/her) is a registered dietitian with the Nutrition Lab at the Good Housekeeping Institute, covering nutrition- and health-related content and product testing. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Prior to Good Housekeeping, she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.

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