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- Alex Wawro
- Overview
- A quick look at the best turmeric supplements
- What is turmeric?
- Turmeric vs. curcumin
- Best turmeric supplements
- How we chose
- What to look for in turmeric supplements
- Potential benefits of turmeric supplements
- Turmeric side effects and risks
- Who should avoid turmeric supplements?
•What is turmeric?
•Turmeric vs. curcumin
•Top options
•Comparison
•How we chose
•What to look for
•Best overall: Pure Encapsulations Curcumin 500 with Bioperine | Skip to review
•Best hypoallergenic: Persona Turmeric Capsules | Skip to review
•Best low cost: Swanson Curcumin Complex | Skip to review
•Best subscription service: Care/of Turmeric Capsule | Skip to review
•Best liquid supplement: SeekingHealth Optimal Liposomal Curcumin Supplement | Skip to review
•Best high-strength: Stonehenge Health Dynamic Turmeric Curcumin with Ginger Capsules | Skip to review
The turmeric root comes from the turmeric plant, which is part of the ginger family. Ground turmeric root is available in supermarkets, and many people use it as a cooking spice.
Turmeric is the primary component of curry powder and contributes to the vibrant yellow-orange color of the spice blend. The color comes from a chemical called curcumin, which the turmeric plant produces.
Turmeric supplements tend to come in capsule form and usually contain ground turmeric root with other ingredients.
Learn more about turmeric here.
Turmeric is a plant belonging to the ginger family. People use its roots in spices and teas. Curcumin is the most active compound of turmeric roots and gives them their bright yellow color.
A 2020 study notes that curcumin has very low bioavailability because it is almost insoluble in water. Only small amounts reach the bloodstream when a person takes curcumin orally. It is also less effective as a health supplement because curcumin changes quickly to inactive metabolites. Additionally, the gastrointestinal tract cannot absorb curcumin well in its free form.
As a result, scientists have developed formulas that use micelles, liposomes, microgels, and more to increase the solubility and bioavailability of curcumin.
Curcumin extracts contain 100% curcumin in a supplement. However, a turmeric supplement can contain up to 95% curcumin and around 3% root powder.
Turmeric contains nutrients including vitamin C, vitamin B6, and manganese. It also contains many other antioxidants.
When taken in certain doses, turmeric and curcumin may benefit health in several ways, such as reducing inflammation.
Best overall: Pure Encapsulations Curcumin 500 with Bioperine
•Price: around $47 or $80 •Ingredients: 500 milligrams (mg) of turmeric (Curcuma longa) extract, standardized to contain 95% curcuminoids, 5.3 mg of Bioperine black pepper (Piper nigrum) extract standardized to contain 95% piperine, hypoallergenic plant fiber, vegetarian capsule, ascorbyl palmitate •Supplement form: capsule •Dosage: one capsule, 1-3 times daily between meals •Servings per container: from around 120 servings per bottle This hypoallergenic supplement suits a range of dietary requirements. It is free from gluten, peanuts, and GMOs. Pure Encapsulations Curcumin is made in the United States and has Good Manufacturing Practice (GMP) certification. GMPs refer to standards the Food and Drug Administration (FDA) set to ensure supplements attain pharmaceutical quality. This supplement is NSF-GMP-registered in the U.S., GMP certified in Canada, and exceeds the United States Pharmacopeia (USP) standards for supplement manufacturing. A person can choose between a 60- or 120-capsule bottle. SHOP NOW AT AMAZON
Pros
•2- and 4-month supply options •free shipping
Cons
•returns require prior authorization •company only delivers within the United States Was this helpful?
Medical News Today chooses products that meet the following criteria:
•Price: Products suit a wide range of budgets.
•Ingredients: Products list all ingredients clearly, with manufacturing processes outlined.
•Safety: Products contain ingredients deemed safe for ingestion.
•Reputation: Products are from businesses that adhere to industry best practices.
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Curcumin has a low absorption rate into the bloodstream. Turmeric and curcumin tablet supplements frequently include ingredients that can significantly increase absorption rates.
A turmeric supplement should include a high concentration of curcumin plus an ingredient to help enhance its absorption by the body.
A 2019 research paper suggests that taking curcumin with piperine, a compound found in black pepper, can help the body absorb more curcumin. For this reason, curcumin supplements may contain piperine or BioPerine to improve absorption. BioPerine is a patented extract of piperine.
Lecithin and liposome formulas may also increase absorption.
The supplement will have a higher, more concentrated curcumin content if it contains turmeric extract rather than powdered turmeric.
It is also important to choose products from reputable brands. The Food and Drug Administration (FDA) does not regulate supplements in the same way as pharmaceuticals. However, many companies have sought independent approval to ensure their product is reputable. Choosing supplements with third-party certifications or approval may help people avoid using low quality products.
Before taking turmeric supplements, people should consider their health needs and risks.
Turmeric, or more specifically, the curcumin it contains, may offer anti-inflammatory and antioxidant health benefits.
For example, studies show that supplementation with curcumin might reduce inflammation-related pain due to medical conditions, such as arthritis. Curcumin has powerful antioxidant properties and may help protect against cellular damage that may otherwise lead to disease.
A 2021 review of studies found that supplementing with turmeric or curcumin extract may help reduce knee pain from osteoarthritis compared to taking a placebo.
Studies suggest that most people tolerate turmeric supplements well and that these products are unlikely to cause adverse health outcomes.
People taking warfarin or other blood-thinning drugs should not consume large doses of turmeric, including turmeric supplements. Turmeric may have blood-thinning properties that will exacerbate the effect of medication.
Although the effects of turmeric and curcumin supplements during pregnancy are limited, people who are pregnant or breastfeeding should talk with a doctor about potential adverse effects before taking turmeric supplements.
Learn more about the safety of turmeric during pregnancy here.
Medical professionals generally consider turmeric safe for most people. However, people who are pregnant or breastfeeding should talk to a doctor before taking turmeric supplements, as there is limited research into the safety of turmeric during pregnancy and breastfeeding,
Turmeric supplements may also not be suitable for people with certain underlying medical conditions, including:
•Kidney stones: The Memorial Sloan Kettering Cancer Center (MSKCC) notes that people predisposed to kidney stones should consult their doctor before taking turmeric supplements.
•Diabetes: The NHS writes that turmeric or curcumin may reduce blood sugar levels and increase the risk of hypoglycemia. People with diabetes should talk with a healthcare professional before taking these supplements.
The MSKCC also states that turmeric may not be suitable for people who are taking certain medications, due to the potential for herb-drug interactions. Examples of such medications include:
•acetaminophen
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