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You’ve swapped your morning coffee for green tea, your yoghurt is always eaten with a side of berries, and no salad is dressed properly without EVOO. What’s missing from your anti-inflammatory diet? Some would say a daily turmeric shot, but even if the root juice is worth the squeeze, you might not want to shoot it straight. As a spice, turmeric also needs to be consumed with black pepper to increase absorption (more on that later), so you likely won’t get its antioxidant benefits by simply whipping it up in a golden milk latte. The best turmeric supplements can help you incorporate a much higher dose in a more convenient and consistent form in your diet.
Turmeric, which comes from the root of Curcuma longa and is integral in South Asian cooking, packs all kinds of potential benefits, from chronic pain relief to muscle recovery. And while you’ll often hear nutritionists recommend tossing some turmeric and black pepper into your food, “you’d have to dump a lot more than just a teaspoon or two to get all of its anti-inflammatory benefits,” says sports dietitian Roxana Ehsani, MS, RD, CSSD, LDN.
Below, we’ve consulted experts and gathered information on the best turmeric supplements—their benefits, how to optimally take them, and the ten best options to try.
Vogue’s Guide to the Best Turmeric Supplements:Best Overall: Thorne’s Curcumin Phytosome, $32Best Capsule: New Chapter’s Turmeric Force, $73Best for Sensitive Stomachs: Garden of Life Mykind Organics Turmeric, $33Best Budget: Nature Made Turmeric, $27Best Liquid: NOW Organic Turmeric Extract Liquid, $20In This Story:What are the benefits of turmeric supplements?Who should take turmeric supplements?What are the different types of turmeric supplements? Which is most effective?How much turmeric should you take per day?What medications should not be taken with turmeric?Meet the ExpertsBest Overall: Thorne’s Curcumin Phytosome Dietary ExtractThorne
Curcumin Phytosome Dietary Supplement
Why We Love It: This turmeric supplement came highly recommended by multiple nutritionists we surveyed. “What’s unique about this supplement is it contains Meriva, which is the most clinically-studied curcumin on the market,” says Ehsani, noting that as a phytosome complex, it provides superior absorption over other curcumin extracts. In fact, one study demonstrated that the absorption of Meriva was 29 times higher than ordinary curcumin.Curcumin per serving: 1,000 mgForm: CapsuleCertifications: Third-party certifiedServing Size: Two capsulesNumber of Servings: 30More to Know: No fillers, additives, or allergens, four rounds of testing, U.S.-manufacturedBest for Bioavailability: Life Extension’s Curcumin Elite Turmeric ExtractLife Extension
Curcumin Elite Turmeric Extract
Why We Love It: For a turmeric supplement to be truly effective, it needs to be formulated with an ingredient that allows the body to better absorb curcumin. This supplement from Life Extension’s “combined curcumin with fenugreek fibers, which increases bioavailability and can help keep it longer in the bloodstream,” says Ehsani, who also loves that it’s third-party tested, “so you know what you are taking is truly in each pill.”Curcumin per serving: 500 mgForm: CapsuleCertifications: Third-party testedServing Size: One capsuleNumber of Servings: 60More to Know: VegetarianBest Capsule: New Chapter’s Turmeric Force Dietary SupplementNew Chapter
Turmeric Force Dietary Supplement
Why We Love It: This unique supplement is formulated with whole turmeric, meaning the curcumin plus turmerones (a group of chemical compounds found in turmeric). “That means your body can optimally absorb the herb’s beneficial compounds without any additives,” says Ehsani. This may be especially beneficial for people who can’t take supplements with black pepper as an ingredient. Plus, Ehsani appreciates that it’s made with regeneratively-farmed turmeric, is Non-GMO Project Verified, and Certified Gluten-Free (NSF).Turmeric per serving: 400 mgForm: CapsuleCertifications: Certified Gluten-Free (NSF), Non-GMO Project VerifiedServing Size: One capsuleNumber of Servings: 120More to Know: Regeneratively farmed, organic turmeric supercritical extract, 100% vegetarian, dairy and soy Free, no synthetic fillers, artificial preservatives, flavors or colors, no black pepper or bioperineBest for Sensitive Stomachs: Garden of Life’s Extra Strength TurmericGarden of Life
Extra Strength Turmeric Inflammatory Response
Why We Love It: Since this certified-organic supplement is formulated with ginger and probiotics, Davar recommends it to anyone who deals with sensitive stomachs. What’s more, since ginger has its own anti-inflammatory and antioxidant effects, it makes this turmeric supplement even more beneficial.Turmeric per serving: 553 mgForm: TabletCertifications: Certified USDA Organic, Non-GMO Project Verified, NSF Certified Gluten FreeServing Size: One tabletNumber of Servings: 60More to Know: Vegan and kosherBest Budget: Nature Made’s Turmeric Curcumin Herbal SupplementNature Made
Turmeric Curcumin Herbal Supplement
Why We Love It: Registered dietitian Dru Rosales, MS, RD, LD loves that this Nature Made turmeric supplement is not only easy to find in most drug stores, but also much more cost effective than some of its counterparts. While the price is lower than some competitors, it still contains a healthy 500mg of turmeric. That said, it doesn’t contain a bioavailability-enhancing ingredient, so this one is best to take with a meal that contains black pepper. Alternatively, Nature Made makes an extra-strength supplement with 1,000 mg of turmeric and black pepper.Turmeric per serving: 500 mgForm: CapsuleCertifications: United States Pharmacopeia (USP) VerifiedServing Size: One capsuleNumber of Servings: 120More to Know: Made in the USA, gluten-free, no color added, no artificial flavors and no preservativesBest for Athletes: Momentous Turmeric Ultra SupplementMomentous
Turmeric Ultra Supplement
Why We Love It: Like Thorne, this turmeric supplement from Momentous also contains Meriva (that highly-studied form of curcumin with 29 times greater absorption). Rosales also loves that this supplement is NSF-certified for sport, which means it’s a great choice for athletes to take in order to support muscle recovery and alleviate joint pain.Curcumin per serving: 1,000 mgForm: CapsuleCertifications: NSF Certified for SportServing Size: Two capsulesNumber of Servings: 30More to Know: Gluten-free and free from common allergens such as dairy, soy, nuts, and shellfishBest Liquid: Now Supplements Organic Turmeric ExtractNow Supplements
Organic Turmeric Extract
Why We Love It: If you’re looking for a super simple, straightforward turmeric supplement, this it it. Los Angeles–based registered dietitian and author of a new book, The Mind Diet: 2nd Edition, Maggie Moon, MS, RD says, “This one is great for purists simply looking for turmeric extract, and the liquid format makes it easy to modify dosing if desired.” Plus, since it’s in liquid form, it can be easier to take.Turmeric per serving: One mLForm: LiquidCertifications: Certified Organic, GMP Quality AssuredServing Size: One dropperfulNumber of Servings: About 59More to Know: Non-GMO, packaged in the USABest for Circulation: Himalaya Turmeric95Himalaya
Turmeric 95 Supplement
Why We Love It: This unique formulation includes turmeric rhizome powder and rhizome extract with 95% curcuminoids—a combo that makes it more bioavailable, without the addition of black pepper. Moon loves that this turmeric from Himalaya is clinically studied to promote circulation around your joints and muscles, to support flexibility and mobility. That means it’s an ideal option for athletes, in particular, or anyone who deals with joint pain or inflammation. Moon also notes that it comes in vegan capsules, which can be difficult to find.Turmeric per serving: 600 mgForm: CapsuleCertifications: Non-GMO Project Verified, produced in a cGMP (Good Manufacturing Practices) certified facilityServing Size: One capletNumber of Servings: 60More to Know: Vegan formula. No gluten, dairy, soy, nuts, or corn. Capsules do not contain animal gelatin.Best Simple Formula: Puritan Pride Curcuminoids from TurmericPuritan’s Pride
Turmeric Curcumin Dietary Supplement
Why We Love It: Moon also likes this well-balanced formula, which contains a combination of turmeric root, turmeric extract, and black pepper. It offers a pretty decent dose of turmeric (1,000 mg in total) which means it’s great for those looking to maximize the benefits of this antioxidant superfood.Turmeric per serving: 1,000 mgForm: CapsuleCertifications:Clean Label Project Certified, B Corp CertifiedServing Size: One capsuleNumber of Servings: 120More to Know: No artificial color, flavor, or sweeteners. Dairy-free, gluten-free, soy-free.Best Softgel: Pure Encapsulations Curcumin 500 with BioperinePure Encapsulations
Curcumin 500 with Bioperine
Why We Love It: Davar loves this formula because it “includes piperine to enhance bioavailability, making it effective for general inflammation.” Plus, the capsule is vegan, which is great news for anyone who sticks to a plant-based diet.Turmeric per serving: 500 mgForm: CapsuleCertifications: N/AServing Size: One capsuleNumber of Servings: 120More to Know: Free from common allergens, artificial or unnecessary ingredients, and GMOs. Vegan, vegetarian.What are the benefits of turmeric supplements?
Turmeric is a spice that has been used medicinally for centuries. That’s because its active compound, curcumin, has been shown to have anti-inflammatory properties. “It’s also an antioxidant which can be beneficial in combating oxidative stress and free radicals,” says Allison Knott, MS, RDN, a registered dietitian and board-certified specialist in sports dietetics. “Plus, it potentially has anti-cancer, anti-diabetic, and anti-viral properties, too.”
As mentioned, nutritionists often recommend adding powdered turmeric to your meals, since “eating a diet that includes turmeric along with other antioxidant rich foods can also be beneficial for health and long term chronic disease prevention,” says Knott, who recommends prioritizing diet before adding supplements for disease prevention and management. Dr. Elyse Love, a board-certified dermatologist in New York City, told Vogue previously that “given the anti-inflammatory, antioxidant, and antimicrobial effects of turmeric, incorporating it into a well-rounded diet may be beneficial for most skin conditions including acne, eczema, and psoriasis.”
That said, a turmeric supplement has the potential to deliver a much higher dose of curcumin, which is especially helpful for reaping all the benefits it has to offer.
“As a longevity nutritionist, I love recommending turmeric supplements for their scientifically-backed benefits,” says Ella Davar, RD, founder of Gut-Brain Method. “I also recommend it for gut health, as curcumin supports gut lining integrity and promotes a healthy balance of gut bacteria. For heart health, it’s a fantastic option to improve endothelial function and lower LDL cholesterol, key factors in reducing heart disease.”
Davar says turmeric is also remarkable for brain health support, “with neuroprotective benefits that may help reduce the risk of depression and cognitive decline.” Some studies suggest it may even help prevent age-related diseases like Alzheimer’s, Parkinson’s, and Huntington’s disease, says Rosales.
Who should take turmeric supplements?
Most people could benefit from taking a turmeric supplement, as the active compound, curcumin, has far-reaching benefits for overall health. “Its potent antioxidant properties not only neutralize free radicals but also enhance the body’s natural defenses, which is crucial for aging well,” says Davar. What’s more, she often recommends turmeric supplements to clients coping with chronic pain or inflammatory conditions.
Athletes, in particular, who train most days of the week and complain of sore muscles may benefit from taking a turmeric supplement to reduce joint pain, says Ehsani.
In fact, in studies on both active and inactive people, curcumin helped with post-workout muscle damage and inflammation without interfering with normal healing processes like NSAIDs would, explains Moon. “A small study found it may even help with the dreaded delayed onset muscle soreness (DOMS).” People with osteoarthritis could also consider a turmeric supplement, as it can help alleviate joint pain and improve mobility.
What are the different types of turmeric supplements, and which is most effective?
Davar recommends incorporating turmeric supplements tailored to your specific health goals.
“If you’re looking for optimal absorption, liposomal turmeric, which encases curcumin in lipid layers, or water-soluble turmeric like micellar curcumin, are excellent options due to their enhanced bioavailability,” she says. “For those with sensitive digestion, fermented turmeric is a gentler alternative that may also have enhanced bioactivity.”
As for the most effective form, make sure your turmeric supplement contains bioavailability-enhancing ingredients, like piperine (a black pepper extract) which increases curcumin absorption by up to 2,000%. It’s also ideal to take the supplement with a meal containing some fat.
Turmeric supplements come in many forms—powders, capsules, tablets—but some research suggests the most absorbable type of turmeric is in liquid form.
That said, the most effective form is the one that you will actually take—so select your turmeric supplement accordingly. “Any supplement from a reputable maker will provide much more compared to turmeric spice used in cooking,” says Moon.
How much turmeric should you take per day?
There’s no official dose recommendation for turmeric supplements, but most will contain anywhere from 200mg to 1500mg.
For Davar’s clients, she generally recommends 500 to 1,000 mg of curcumin a day, for general health support. And for people with specific conditions that could benefit from curcumin (arthritis, chronic pain, etc.) she may suggest taking up to 2,000 mg daily. That said, she notes it’s always important to consult with a healthcare professional before taking a new supplement, to avoid exceeding safety limits.
“In some cases, higher doses can cause stomach upset, pain, or diarrhea,” says Rosales, so it’s also important to flag to your doctor if you notice any symptoms after adding turmeric supplements to your diet.
What medications should not be taken with turmeric?
First and foremost, it’s crucial to check with your physician before taking a turmeric supplement, as they may interact with medications or supplements you’re currently taking.
“Turmeric has blood-thinning properties, which can increase the risk of bleeding. If you’re on blood-thinning drugs like warfarin or aspirin, diabetes medications, or proton pump inhibitors, turmeric may amplify their effects, leading to potential risks such as bleeding, hypoglycemia, or interference with acid regulation,” says Davar. “Additionally, those undergoing chemotherapy should consult their healthcare provider, as curcumin might affect treatment efficacy.”
What’s more, “Turmeric may enhance the effects, including side effects, of some meds like sulfasalazine, while reducing the absorption of others such as talinolol,” says Moon. “It’s also important to be mindful of any additional ingredients that may interact with medications. For example, if you need to avoid black pepper extract for its interactions with meds, you may want a curcumin supplement without that ingredient.”
Lastly, you should also avoid turmeric if you are pregnant or breastfeeding, have gallbladder disease or are about to have surgery, notes Rosales.
Meet the Experts
Maggie Moon is a Los Angeles–based registered dietitian and author of The MIND Diet: 2nd EditionAllison Knott, MS, RDN, a registered dietitian and board-certified specialist in sports dieteticsRoxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian and licensed sports dietitianDru Rosales, MS, RD, LD a registered dietitianElla Davar, RD, registered dietitian, founder of Gut-Brain Method
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