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Best Turmeric Supplements of 2021, According to Dietitians

Written by Melissa Mitri, MS, RD

Reviewed by Anthony Dugarte, MD 

Last Updated on September 3, 2021

Turmeric supplements are made from a powerful spice with many potential health benefits. But with so many turmeric supplements out there, how do you choose the best one?

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Best Turmeric Supplements of 2021, According to Dietitians
Photo by WellnessVerge

Turmeric is a spice commonly found in Indian and Middle Eastern cuisine that has been used for centuries to flavor food.

Due to the well-documented health benefits of this traditional spice, it is also now found in supplement form.

The secret of turmeric is that it contains an active compound called curcumin, which is responsible for turmeric’s yellow hue.

It is said that the curcumin present is primarily responsible for its health benefits.

There are many purported health benefits of taking turmeric supplements. However, not all of them are widely studied in the research.

Here are the most common potential health benefits of turmeric supplements:

  • Reducing inflammation
  • Easing arthritis symptoms
  • Supporting brain health and memory
  • Supporting cardiovascular health
  • Improving depression and anxiety symptoms

It’s important to note that curcumin is found in the turmeric spice but at a much lower percentage than in supplement form.

For example, turmeric spice added to foods contains approximately 3% curcumin, while turmeric in supplement form contains around 95% curcumin.

While there is currently no standard dose of turmeric to provide health benefits, most studies have researched 500–1000 mg doses, which are higher than what can be found in one meal.

Summary of Our Picks

What Are Turmeric Supplements?

Turmeric supplements are turmeric spice or curcumin extracts, usually in a more concentrated or bioavailable form.

One downside of curcumin is that it has low bioavailability or the ability to be absorbed in the body. Because of this, many turmeric supplements also include other ingredients that may enhance absorption.

Piperine is a compound found in black pepper commonly added to supplements that may significantly increase curcumin absorption.

Ginger is another powerful antioxidant that may also enhance turmeric’s antioxidant and anti-inflammatory benefits.

The goal of turmeric supplements is to provide a convenient and concentrated form of turmeric or curcumin that may produce health benefits.

Turmeric supplements are an option for someone who does not consume turmeric daily in their diet but is seeking to improve their health and well-being.

How We Chose

When we evaluated the turmeric supplements on the market, this is what we looked for to find the best products:

1. Turmeric Form

Turmeric supplements can be found in several forms depending on your preference, such as capsule, gummy, liquid, or powder.

A capsule or powder form is preferred, as gummies and liquids can contain added sugars that don’t offer any health benefits.

Gummies also often don’t contain as high of a dose, and therefore may not always be as effective.

2. Dose

The dosage of turmeric supplements can vary from 50 mg to over 1000 mg of turmeric extract. However, a dosage of at least 500 mg daily is shown to be most effective in the research. Therefore, I searched for turmeric supplements that contain at least this amount.

3. Contains Piperine or Meriva Extract

These ingredients can enhance the bioavailability of curcumin so that a higher percentage is absorbed.

This is important to ensure that you are actually absorbing what you are taking and maximizing the benefits.

4. Third-Party Tested or GMP-Certified

GMP stands for good manufacturing practices, which means the product was produced under higher quality standard conditions.

Third-party testing means that the company invested in a non-biased company to test their product to ensure accuracy and safety.

Some companies claim their products are third-party certified but don’t display an official seal of approval on the label to prove this. Without this seal or any supporting documentation, it cannot be proven that a product is truly third-party tested.

5. Cost

Turmeric supplements can range in price from $5–$60 per month, depending on the brand and level of potency. Therefore, we searched for supplements that were reasonably priced.

6. Brand Transparency

Choosing a brand that is transparent and honest about its business practices is paramount.

We like to choose brands that make it easy to find their contact information, as well as research studies or official seals of approval on their websites supporting their ingredients.

We selected supplements that had websites that were user-friendly with clear contact information if there were questions.

Additional Considerations

In addition to the list above, there are other criteria that you might want to consider that may also be important to you.

For example, if you are a vegan or vegetarian, you may want to look for a plant-based product. While turmeric is vegan, the capsules may not be. This is something to consider.

Taking all of these criteria into account, we selected the best turmeric supplements from different categories.

Best Turmeric Supplements of 2021

There are many different turmeric products on the market. It is always best to speak to your doctor first about the right product for you.

Based on the criteria above, these are the products we would suggest.

Best Turmeric Supplement Overall

BIO Schwartz Premium Ultra Pure Turmeric Curcumin

Best Overall
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:5.0
  • Brand Transparency:4.0

Overall Rating:

4.3

Pros

  • Professional-grade and vetted by experts
  • Good price
  • GMP-certified and third-party seal present

Cons

  • Potential risk for side effects with higher dose
  • Multiple capsules needed

This product is considered a high-potency professional-grade turmeric supplement. It is found in capsule form and is the #1 best seller on Amazon.

For one serving (3 capsules), there is 1,500 mg of a turmeric root blend and 10 mg of piperine for enhanced absorption.

It is non-GMO, free of all major allergens, and sugar-free. It is also GMP-certified and third-party tested with an official seal of approval.

Another benefit is it is less costly than most other high-quality turmeric supplements.

The Bottom Line: This turmeric capsule is a solid choice that is of a professional grade and third-party tested for added assurance. It is also vetted by experts and at a solid price point.

Best Turmeric Supplement for Joint Pain

Garden of Life MyKind Organics, Extra Strength Turmeric, Inflammatory Response

Best for Joint Pain
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:5.0

Overall Rating:

4.3

Pros

  • Contains black pepper for enhanced absorption
  • Contains beneficial probiotics
  • Good price

Cons

  • Large pills may be hard to swallow
  • Not recommended for people with food allergies

If you suffer from joint pain or arthritis, this may be one of your biggest reasons for seeking a turmeric supplement.

Based on a 2016 systematic review, turmeric supplements have the potential to improve arthritis symptoms. More research is needed on the optimal turmeric dose to produce this effect.

Garden of Life MyKind Organics Extra Strength Turmeric contains 533 mg of turmeric root, 50 mg of ginger root, and 7 mg of black pepper extract per serving to enhance absorption.

This product is organic, non-GMO, and vegan. It is manufactured in a facility that processes nuts, soy, dairy, and shellfish. Therefore it may not be appropriate for someone with severe allergies.

It also contains a probiotic blend, which may play a role in reducing inflammation.

Inflammation can be a trigger joint pain and stiffness. This can help improve some of the symptoms of arthritis.

The Bottom Line: This turmeric supplement is a solid choice for someone looking to improve joint pain and stiffness with minimal risk for side effects. However, if you have any food allergies, I would recommend avoiding this product.

Best Turmeric Supplement for Athletes

Sports Research Curcumin C3 Complex

Best for Athletes
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.0

Pros

  • Higher potency curcumin
  • Contains piperine for enhanced absorption
  • Only 1 capsule per day needed

Cons

  • Contains tree nuts (coconut oil)
  • Not third-party tested
  • Coconut oil may cause diarrhea

If you are an athlete or looking to speed your exercise recovery, Sports Research Curcumin C3 Complex is a highly rated product.

The “C3 Complex” is a patented mix of 3 types of curcuminoids combined with piperine that has been seen to have improved bioavailability.

This means they may be more easily utilized by the body to produce a benefit.

These turmeric softgels contain 500 mg of turmeric per serving which is 95% curcuminoids. A high percentage of curcuminoids means that they consist of a highly absorbable, more potent form of curcumin.

They also contain 5 mg of BioPerine and organic virgin coconut, both of which may enhance absorption. One serving is 1 capsule.

They are GMO-free and made without additives and preservatives. They are also produced in a GMP-certified facility (Good Manufacturing Practices) to ensure high quality and purity standards.

The Amazon product listing mentions third-party testing. However, there is no official seal of approval or mention of this on the Sports Research website.

The manufacturer’s claims are pretty general – that this product can support a healthy lifestyle.

There are some anecdotal reports of digestive discomforts, such as diarrhea in some taking coconut oil. While there are no research studies to confirm this, it’s important to note that this may be a possibility for some.

The Bottom Line: Sports Research Curcumin C3 Complex is a quality supplement that may support an active lifestyle and exercise recovery. Those with tree nut allergies should avoid this product, as it contains coconut oil.

Always check with your doctor before starting a new supplement, especially since this product has a higher dose.

Best Meriva-Containing Turmeric

Thorne Meriva 500-SF

Best Meriva-Containing Turmeric
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.0

Pros

  • Contains Meriva for maximum absorption
  • Minimal ingredients and no additives
  • Trusted brand

Cons

  • Expensive
  • Not third-party tested

Thorne is a highly rated supplement company vetted by many health professionals and pro sports teams as a respected, high-quality brand.

If you are looking for a highly absorbable form of turmeric, Thorne’s Meriva 500-SF is a great option. The SF stands for soy-free.

This particular product contains the active ingredient Meriva. Meriva is the most well-researched form of curcumin and is shown to have 29 times greater absorption.

Because Meriva is said to be absorbed so well on its own, it likely does not need another ingredient such as piperine to assist in its absorption.

This product contains 1,000 mg of curcumin in a 2-capsule serving. It is free of gluten, soy, and dairy and contains no artificial ingredients. One serving is 2 capsules.

The manufacturer claims that this product may help with joint stiffness and muscle soreness and encourage a healthy inflammatory response.

While this particular product is not third-party certified, several other Thorne products are NSF for Sport Certified. NSF is a reputable organization that sets high standards.

The Bottom Line: Thorne Research Meriva 500-SF is a quality turmeric supplement to help support joint and muscle health. Always check with your doctor before starting a new supplement, especially since this product contains a higher dose.

Best Turmeric Supplement Capsules

Vimerson Health Turmeric Curcumin with BioPerine

Best Capsules
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.0

Pros

  • Contains piperine for enhanced absorption
  • Less expensive than many alternatives
  • GMP-certified

Cons

  • Potential increased risk of side effects with higher dose
  • No third-party testing

If you are looking for convenience, you may choose to take turmeric in capsule form.

These turmeric capsules from Vimerson Health are a solid choice.

They contain 1,200 mg of turmeric root, 100 mg of turmeric root extract, and 10 mg of BioPerine per serving. One serving is 2 capsules.

BioPerine is an extract from black pepper that contains the active compound piperine. The addition of piperine may enhance the bioavailability of turmeric by up to 2,000 percent.

It contains no hormones, preservatives, artificial ingredients, or antibiotics. It’s also free of sugar, yeast, starch, and cholesterol.

It is non-GMO, gluten-free, and dairy-free. It is also manufactured in an FDA-registered, GMP-certified facility to ensure high quality and purity standards.

The Bottom Line: Vimerson Health Turmeric Curcumin is a convenient supplement that may improve joint health, arthritis pain, and support the cardiovascular system. Always check with your doctor before starting a new supplement, especially since this product contains a higher dose.

Best Turmeric Supplement Gummy

Garden of Life MyKind Organics Turmeric Gummy

Best Gummy
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:5.0

Overall Rating:

4.3

Pros

  • Contains black pepper for enhanced absorption
  • Contains ginger which has its own health benefits
  • Good taste according to consumer reviews

Cons

  • Contains sugar
  • Lower dose which may be less effective

If you hate swallowing pills, a gummy option may be a better choice for you.

Garden of Life is a reputable, organic brand. It is also non-GMO, vegan, and free of all major food allergens.

Garden of Life MyKind Organics Turmeric Gummy contains 274 mg of turmeric root, 60 mg of cinnamon bark, and 50 mg of ginger root per serving.

This product also contains organic black pepper for enhanced absorption.

It is non-GMO, vegan, and free of all major food allergens. It is, however, manufactured in a facility that processes milk, soy, dairy, tree nuts, fish, and shellfish.

While gummy supplements often taste good, they typically contain more calories and sugar than capsules or powders. This particular gummy contains 7 grams of sugar per serving.

It is natural sugar from the fruit, however, which is preferable. Nevertheless, if you have diabetes or are trying to watch your overall sugar intake, this is still something to keep in mind.

The Bottom Line: Garden of Life MyKind Turmeric Gummies is a solid option if you are looking for a turmeric gummy. Gummies, in general, tend to contain smaller doses of ingredients, so it’s important to note that it may not be enough to produce an effect.

If you have any food allergies, you may want to steer clear of this product.

Best Turmeric Supplement Powder

Further Food Superfood Turmeric Powder

Best Powder
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:3.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

3.8

Pros

  • Contains black pepper for enhanced absorption
  • Contains other beneficial nutrients
  • Cost-effective

Cons

  • Higher potential for side effects with more ingredients
  • No third-party seal of approval

If you prefer a powder to mix into your favorite beverage, Further Food Superfood Turmeric Powder is a solid choice.

Further Food Superfood Turmeric Powder contains 1,580 mg of turmeric and black pepper blend in one scoop.

It also contains a superfood and adaptogen blend, which contains various herbal extracts and spices known to be anti-inflammatory and stress-relieving.

It is also certified vegan, sugar-free, and non-GMO.

The instructions say it can be mixed into hot water, milk, smoothies, sauces, soups, or sprinkled on vegetables.

This product contains a higher dose of turmeric per serving, and therefore it may produce more of an effect.

Since it contains additional ingredients as part of the adaptogen blend, there may be an increased risk for side effects from certain ingredients present.

For example, there have been rare reports of liver toxicity in those taking Indian Frankincense bark.

Additionally, cinnamon in high doses may cause gastrointestinal side effects. The dose needed to cause these effects is not yet known.

This product is claimed to be third-party tested on its website. However, there is no seal of approval to confirm this.

The Bottom Line: Further Food Superfood turmeric is a good choice if you prefer a powder supplement or follow a vegan diet. However, since it contains a higher dose of turmeric, always consult your doctor before starting.

Best Turmeric Supplement Subscription

Persona Nutrition Turmeric

Best Subscription
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:3.0

Overall Rating:

3.8

Pros

  • Contains black pepper for enhanced absorption
  • Clinically effective dose
  • Cost-effective

Cons

  • Only 14-day return policy
  • No third-party seal of approval

If you also take other supplements and want to save money with a subscription service or want something more budget-friendly, subscription-based turmeric may be a good choice for you.

Persona is one of the most reputable supplement subscription brands. Their website provides product recommendations based on information collected from a personal online assessment.

This survey takes into account your medical history, diet, current medications, and overall health goals.

This quiz was developed by a team of medical and nutrition professionals. Persona also has a medical advisory board that helps evaluate any potential drug-nutrient interactions.

The cost is also fairly reasonable compared to other subscription-based companies and is dependent on how many other supplements are in your “pack.”

Persona Nutrition’s turmeric comes in capsule form. It contains a clinical dose of 500 mg of turmeric extract per serving and 5.3 mg of BioPerine, a piperine extract to enhance absorption.

The Bottom Line: Persona Nutrition Turmeric is a good choice if you take other supplements and want to purchase them all from one supplier or are looking for a more budget-friendly subscription service.

Frequently Asked Questions About Turmeric Supplements

  • Who should avoid turmeric supplements?

    Those who are pregnant, trying to become pregnant, or those with liver disease should not take turmeric supplements. There is not yet enough research to determine the safety of taking turmeric during pregnancy, and therefore it is not typically recommended.

    Those taking prescription medications should consult their doctor before taking turmeric supplements, as there may be potential drug-nutrient interactions. Before taking any supplements, it is best to speak to your doctor.

  • What is the optimal dosage for turmeric supplements?

    Doses for turmeric supplements vary from 200 mg to over 1500 mg per serving. Based on the available research, a dosage of 500–1000 mg per day is considered optimal to produce health effects with minimal risk for side effects.

  • Are there side effects from taking turmeric supplements?

    Turmeric supplements have a good safety record when taken as directed.

    Reported side effects are typically mild and include headache, diarrhea, rash, and yellow stool. This has been seen in varying doses of 500–12,000 mg.

    There have been rare case reports of liver toxicity in individuals taking turmeric in high doses long-term. There is still more research needed on the long-term safety of taking turmeric supplements.

    Therefore, ongoing management of the risks versus benefits of continuing to take turmeric should be regularly discussed with your medical doctor.

  • Can turmeric supplements treat arthritis?

    There is some research that turmeric supplements can reduce arthritis symptoms. However, larger studies are still needed as well as guidance on the optimal dose.

    Turmeric supplements are not intended to replace prescription medication and should be taken in conjunction with your medical plan. Always speak to your doctor before adding a new supplement to your regimen.

  • Can turmeric supplements treat depression and anxiety?

    There is potential for turmeric to produce an antidepressant effect, according to a 2020 research review. More research is needed to determine the effectiveness and the optimal dose required.

  • Can turmeric supplements improve cardiovascular health?

    There has been some research into how turmeric may play a role in reducing cardiovascular risk factors. However, some of this research has been on animals. While there seems to be potential, there is not enough research to confirm this effect.

The Bottom Line

Turmeric in supplement form provides a higher dose than most people can get from diet alone.

Adding a daily turmeric supplement may provide some health benefits such as reducing inflammation and supporting joint health.

Consuming an anti-inflammatory diet such as the Mediterranean and DASH diets with plenty of brightly colored fruits, vegetables, and turmeric spice will also positively support your health.

While turmeric supplements are generally safe and well-tolerated, I’d recommend discussing with your doctor first to determine the best plan for you.

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