Health-Fitness

7 Best Turmeric Supplements, According to Registered Dietitians

Yes, your turmeric latte can absolutely count.
Best turmeric supplements collage featuring products with turmeric powder
Courtesy of brands / Gabrielle Langdon

If you’re interested in learning more about the best turmeric supplements, you might already be familiar with this relative of ginger. It might be that your regular coffee shop order is a golden milk latte, or perhaps you’ve been using tumeric in a calming face mask on your dedicated self-care day. The ginger-adjacent spice has been used in Asian cuisines and in Ayurvedic medicine for thousands of years, says Vincci Tsui, a registered dietitian and certified intuitive eating counselor.

The main ingredient in turmeric is a compound called curcumin, which is packed with antioxidants and could have potential cancer-fighting effects, Tsui says. Curcumin is known as an anti-inflammatory, meaning it fights off inflammation, which is your body’s immune system’s response to an illness, germ, or injury. Inflammation can aggravate a variety of conditions or symptoms, including high blood pressure, allergies, asthma, inflammatory bowel diseases like colitis, even sports injuries.

You don’t have to experience symptoms of any of those conditions to add some extra anti-inflammatory turmeric to your diet—you can always sneak in a good source of turmeric in foods like curries, Tsui says. But if you’re looking to address the inflammation associated with a specific condition, such as rheumatoid arthritis (an autoimmune condition that can cause sore, inflamed joints), for example, taking a supplement can give you that additional turmeric boost.

But before you pick up a supplement and add it to your routine, it’s a good idea to check in with your doctor to make sure it won’t produce any side effects or interact negatively with other medications you may be taking. To help find out which supplement is best for you, we pulled together all the info you need on the best turmeric supplements, straight from nutrition experts.

The best turmeric supplements, at a glance

Your turmeric supplements questions, answered

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

  • Best Turmeric Supplement for Overall Joint and Muscle Health: Thorne Curcumin Phytosome

    Courtesy of brand
    1/11

    Thorne Curcumin Phytosome

    $45

    Thorne

    $45

    Amazon

    Tsui and numerous other dietitians we spoke to call Thorne’s Curcumin Phytosome supplement the best of the best. Since curcumin is not easily absorbed by the body when taken alone, you need some sort of fat to absorb or soak it up (think of the milk or plant-based milk in a golden latte, or the coconut milk in curry), Tsui says. This formula is made with lipids (fats) to help along that absorption process, she adds.

    Doses per bottle: 60 | Amount of curcumin: 500 mg in 2 capsules

    Why we like it: It’s a potent, high-dose supplement, which can help curb the inflammation that causes muscle and joint pain. The company promises that all of its products are free from foods that can cause sensitivities, such as dairy, gluten, and soy.

    What to consider: For anyone who isn’t a fan of or can’t swallow pills, there’s an RD-approved alternative using one of these capsules: “Try making a golden milk latte by breaking open a turmeric capsule and adding it to warm, frothed milk (dairy or nondairy both work),” suggests Kaytee Hadley, a registered dietitian nutritionist and founder of Holistic Health and Wellness. It’s a good idea to wash down your turmeric with healthy fats. “I recommend always taking a turmeric supplement with food or a fat-containing snack like a handful of nuts or a spoonful of nut butter,” says Stephanie Dunne, a registered dietitian nutritionist and founder of Nutrition Q.E.D. “Of course, if the delivery format is a capsule, the turmeric is already dissolved in fat; but to improve its absorption, it’s still a good idea to consume at least a little bit of fat at the same time.”

  • Best Turmeric Supplement for Gut Health: Garden of Life Organics Extra Strength Turmeric Inflammatory Response

    Courtesy of brand
    2/11

    Garden of Life Organics Extra Strength Turmeric Inflammatory Response

    $54 $36

    Amazon

    This one’s for all the IBS girlies out there: The curcumin in turmeric may help tame the inflammation (and stomach pain) that comes with irritable bowel syndrome, according to a 2021 review. Turmeric on its own is good for supporting healthy digestion, but this supplement also contains anti-inflammatory ginger and the essential probiotics Lactobacillus and Bifidobacterium for even more balance in your gut health, says Hadley.

    Doses per bottle: 120 | Amount of turmeric/curcumin: 553 mg turmeric/100 mg curcumin per 1 tablet serving

    Why we like it: The tablets are vegan, organic, and non-GMO, and both the ginger root and turmeric are fermented so that the body can best absorb their nutrients. Plus, this bottle has you covered for four months.

    What to consider: This supplement contains black pepper, also known as piperin. Like fats, this is another ingredient that helps the digestion of the nutrients, says Hadley. Some people might get a little kick of taste of black pepper and may not want to take curcumin with black pepper in pill form because of that. “If your turmeric supplement doesn’t contain black pepper or healthy fats, I recommend eating it with a meal that contains nuts, seeds, avocado, olive oil, or another food containing healthy fats,” says Hadley.

  • Best Liquid Turmeric Supplement: Leefy Prana

    Courtesy of brand
    3/11

    Leefy Organics PRANA

    $33 $26

    Amazon

    Caitlin Beale, a registered dietitian nutritionist and owner of Caitlin Beale Wellness, recommends this liquid turmeric supplement because it has an oil-base, which makes it easier for the nutrients in the turmeric to sink in, especially when compared with a pure powder form. Curcumin is also known for its antimicrobial properties and potential to help activate the immune system to fight off germs, so it may even help you fend off a cold. Think of it as a to-go immune health tonic that you can take everywhere, from a plane trip to a gym session.

    Doses per bottle: 30 | Amount of turmeric/circumin: 2 ml

    Why we like it: The formula has a handy dropper that measures out the exact dose; it also contains ginger and black pepper for a quick digestive boost.

    What to consider: This option is great for anyone who doesn’t want to swallow a pill. “It tastes delicious and includes ginger for additional inflammation support and black pepper for optimal absorption,” says Beale. The overall flavor notes are honey and warm spice.

  • Best Budget-Friendly Turmeric Supplement: New Roots Curcumin Plus Piperine

    Courtesy of brand
    4/11

    New Roots Curcumin Plus Piperine

    $32 $29

    Walmart

    Here’s a high-dose supplement that also contains black pepper to strengthen the formula. This is a great option to combat anything from GI pain to sore joints. If you check out the label, you’ll notice that the amount of curcumin is listed—this one’s concentration is at 95%, which means that the maximum anti-inflammatory benefits are packed into each dose.

    Doses per bottle: 90 | Amount of circumin: 500mg

    Why we like it: The price is right, at less than $30 for a full three months of supplements, and it is highly concentrated with curcumin to maximize the inflammation-fighting effects.

    What to consider: It’s available at both big box retailers and local health food stores in case you ever want to pick some up in person, according to Tsui. In general, high-dose turmeric supplements like these are safe, but certain people should be aware that higher doses can have bothering side effects, particularly if they have a family history of kidney stones or tend to get skin rashes or hives, Dunne says.

  • Best Turmeric Gummies: Nordic Naturals Zero Sugar Curcumin Gummies

    Courtesy of brand
    5/11

    Nordic Naturals Zero Sugar Curcumin Gummies

    $26

    Target

    In general, gummies are not the most concentrated form of turmeric supplement, so the body is absorbing less of the curcumin, says Hadley. They often have added sugar, too, she adds. But for anyone who isn’t into the turmeric (or black pepper) taste or doesn’t want to swallow larger pills, this turmeric gummy is a solid option. “Although I have a strong belief that supplements should not taste like candy, I personally don’t like the taste of turmeric, so I appreciate that these offer a mango-flavored option for those who have difficulty swallowing a tablet or capsule,” Dunne says.

    Doses per bottle: 30 | Mg of turmeric/circumin: 200 mg curcumin per 2 gummies

    Why we like it: You can’t go wrong with the taste of a chewable gummy, especially one that’s mango flavored. It’s also vegan and available online at a reasonable price.

    What to consider: This supplement is sweetened with the sweetener xylitol, which can help keep blood sugar levels stable, according to Dunne. However, If you have a medical condition and need higher concentrations of curcumin to quell inflammation, this might not be the right supplement for you.

  • Best Turmeric Tea: Herbal Cup Ayurveda Turmeric Tea, Organic Ginger & Black Pepper

    Courtesy of brand
    6/11

    Herbal Cup Ayurveda Turmeric Tea, Organic Ginger & Black Pepper

    $10

    Amazon

    Most of the time, turmeric tea is not going to contain substantial amounts of curcumin like a capsule would, Hadley says. “However, they’re an easy way to add to your overall daily intake of curcumin.”

    If you just want a turmeric boost, perhaps for your immune health, or to move along your gut health after a big meal, tea is a good choice to up your dose of turmeric. The taste might be just what you’re looking for. “I love this tea because it is organic and made up of ginger, turmeric, and black pepper for optimal flavor and absorption,” Hadley says.

    Doses per package: 16 tea bags | Amount of turmeric/circumin: 1,520 mg of turmeric, ginger, peppercorn, and lemongrass blend

    What we like: I stumbled upon this tea in Marshalls a couple of weeks ago (yes, check out the food section!), and it also happens to be nutritionist approved. It has a tiny kick of spice to it, but I drink turmeric and ginger tea all through the winter and spring to boost my immune health—so far, I’ve stayed healthy while drinking it for the past couple of weeks. It’s also vegan, organic, and quick to steep.

    What to consider: This may not be enough curcumin to make a major difference in something like joint pain, for example. Also, turmeric isn’t soluble in water, so it needs some fat to break it down in the body, Dunne says. So when you’re adding it to a tea latte (or even taking it as a supplement), it’s important to add some dietary fat so it can best be used by the body.

  • Best Vegan Turmeric Supplement: Gaia PRO Curcuma Supreme NF-kB Formula

    Courtesy of brand
    7/11

    Gaia PRO Curcuma Supreme NF-kB Formula

    $50 $42

    Amazon

    Inside these capsules is liquid turmeric, black pepper, and vegetable glycerin formula that’s engineered for easy absorption. “This very potent vegan supplement is useful for general anti-inflammatory effects,” says Dunne. “I recommend it for someone who is newly looking for a big antioxidant boost.” For example, say you have a workout-related muscle injury or are going to be running a big race for which you will need plenty of muscle recovery. Dunne, however, says because of its large dose of tumeric, she would “not recommend it for long term use.” And keep in mind that you can’t break open this capsule and add it to your morning latte.

    Doses per bottle: 120 | Amount of turmeric: 482 mg of turmeric

    Why we like it: It’s vegan, gluten-free, and the company, Gaia Herbs, is a certified B Corporation that promises sustainable manufacturing.

    What to consider: “With all supplements, we need to be aware when we are concentrating a substance beyond what is found in the natural world,” says Dunne. Keep in mind that supplements tend to be much higher in dosage than what you’d find in a dish that contains turmeric.

  • 8/11

    What’s the difference between turmeric and circumin?

    Curcumin is the compound in turmeric that has anti-inflammatory properties, and is typically what’s measured as the active ingredient in turmeric supplements. Turmeric is the spice containing curcumin, and can be found in powder form in some capsules.

    Because curcumin is more potent than adding turmeric to food would be, supplements tend to contain it in higher concentrations. “However, just because something is more active or powerful does not mean it is better for your health,” explains Megan Meyer, who has a PhD in nutritional immunology. Curcumin can have side effects for some people, especially those taking certain medications (more on that below).

  • 9/11

    What are the benefits of turmeric?

    Curcumin, which is technically an antioxidant, works at the cellular level to fight inflammation (and pain) that can exacerbate conditions like arthritis, and can alleviate the symptoms of inflammatory bowel conditions like ulcerative colitis. Taking turmeric can give you an overall metabolic and heart health boost too. “There is also preliminary evidence that it can help lower cardiovascular blood markers like blood sugar and cholesterol, which are markers of inflammation in the blood,” says Tsui.

    There are also some lesser-known benefits of turmeric supplementation, such as improved liver health

    “For example, a recent systematic review and meta-analysis showed that curcumin (the active form of turmeric) supplementation can improve markers of liver disease,” Meyer says. Just because it can relieve some symptoms of liver disease does not mean that it’s going to completely detox the liver and cure your hangover—but taking some anti-inflammatory turmeric post-night out certainly can’t hurt.

    Additionally, some studies have found that turmeric and curcumin can indirectly ease symptoms of depression and anxiety. Inflammation can be associated with overall stress on the body, and markers of inflammation may heighten those depressive or anxious symptoms. More research still needs to be done, and it could take from two to three months for the turmeric to have a positive effect on your mental health, Tsui points out. One more caveat when it comes to scientific research: Many studies about turmeric have been done on animals or in test tubes, so there’s n need for more human studies if we’re to understand the full health benefits of turmeric and curcumin, adds Meyer.

  • 10/11

    Who should take tumeric, and what is the ideal daily dosage of turmeric?

    There is no one “right person” to take turmeric supplements or a correct dosage, for that matter. If you have any of the above conditions, such as arthritis or an autoimmune condition, an inflammatory bowel condition or IBS, or mental health conditions including anxiety and depression, it’s worth talking to your doctor to see if turmeric supplements could help. Your provider can also shed more light on what dose is right for you. Most studies test with at least 300 milligrams of curcumin per day, so that’s somewhat of a baseline dose, Tsui says. “When looking at supplements, this may be a case of ‘more is better’ so you don't find yourself having to take tons of pills per day,” she says.

    Keep in mind that there are some potential side effects of turmeric supplements, particularly when the dosage is on the higher end (some studies use between 500 and 2,000 milligrams of turmeric per day), Meyer says.

  • 11/11

    Who shouldn’t take turmeric?

    In most cases, turmeric is safe to take and doesn’t have a huge number of side effects to worry about. If you’re taking a dose that’s much higher than 500 milligrams, and have a supplement that’s paired with the digestion-stimulating piperine, you might encounter some adverse side effects, like stomach pain, nausea, or diarrhea, says Tsui.

    It’s important to note that there are some potential drug interactions with turmeric because of the way it works in the bloodstream. “There is some evidence that it can act as a blood thinner, so people who are taking anticoagulant medications need to be cautious,” says Tsui. Additionally, don’t take turmeric if you’re taking an immunosuppressive medication. Some examples of this might be certain chemotherapy drugs, says Meyer. To reiterate, it’s always smart to check in with your doctor or another medical provider before starting a new supplement routine, but you should pay special attention to your supplement intake if you’re pregnant or lactating, says Meyer. You might still be able to absorb the turmeric benefits, but it’s best to get a second opinion first.

Mara Santilli is a freelance health, beauty, and wellness writer and editor based in Connecticut who covers sexual and reproductive health, beauty and wellness, and the politics of health equity. She's currently doing graduate work at Yale University in Women's, Gender, and Sexuality Studies with a focus on improving access... Read more
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