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Top 8 Turmeric Supplements: What to Know Before You Buy

Best turmeric supplements
Contents

Turmeric (Overview Information)

Turmeric is a golden spice made from the root of the turmeric plant. It is a staple in cooking, especially in curries, where it adds color and a warm, slightly bitter, peppery flavor. Turmeric is also sold as a dietary supplement.

Turmeric For Inflammation

Turmeric has been used for centuries in Ayurvedic and traditional Chinese medicine. Its main active compound, curcumin, has anti-inflammatory and antioxidant effects in lab studies. People take turmeric supplements for joint inflammation, among many other uses.

According to the NIH's National Center for Complementary and Integrative Health, early evidence suggests oral turmeric or curcumin may help knee osteoarthritis pain, stiffness and function, but better studies are needed. People also use turmeric for hay fever, depression, high cholesterol, liver disease, and itching, as well as heartburn, memory and inflammatory bowel disease. There is not enough evidence to say whether it helps with these conditions.

Safety first

  • Highly bioavailable curcumin products have been linked to liver injury. Stop taking them and call a clinician if you notice fatigue, nausea, poor appetite, dark urine or yellowing skin or eyes.
  • Turmeric supplements may be unsafe during pregnancy, and little is known about safety while breastfeeding.
  • Side effects can include nausea, heartburn, stomach upset, diarrhea or constipation.
  • Turmeric can interact with some medicines. Talk with a clinician before taking it if you take any medication.

The FDA does not review supplements for safety or effectiveness before they are sold, and what's on the label may not be what's in the product. Look for products tested by an independent lab.

Below are some popular turmeric supplements with details. Formulas and doses change, so always check the current label before you buy.

1. Thorne Meriva-SF

Meriva-SF is a sustained-release form of Meriva, a curcumin phytosome. Curcumin on its own is poorly absorbed into the bloodstream, whether it comes from food or supplements. In Meriva, curcumin is bound to a phospholipid from sunflower to improve absorption. The manufacturer cites studies showing much higher absorption than standard curcumin, and the label has listed 250 milligrams of curcumin phytosome per tablet.

2. Life Extension's Super Bio-curcumin Turmeric Extract

Life Extension uses a turmeric extract called BCM-95. The formula of BCM-95 also contains turmeric essential oil. This oil has another active compound from turmeric called ar-turmerone. The manufacturer says BCM-95 is absorbed several times better than standard curcumin. Each 400 mg capsule has been listed as 95% curcuminoids.

3. My Kind Garden Of Life Turmeric Inflammatory Response Gummy

This is an organic turmeric gummy. It has been listed with 50mg curcumin plus ginger root, black pepper fruit and cinnamon. The brand says it has no animal gelatin, artificial dyes or artificial sweeteners, and uses extracts made with water. It is made in a facility that also processes soy, dairy, egg, peanut, tree nuts, fish, and shellfish.

4. Swanson's Vitamins Curcumin Complex

Swanson's Curcumin Complex has been listed with 700 mg of turmeric extract standardized to 95% curcuminoids, plus 5 mg of BioPerine. BioPerine is a black pepper extract standardized to 95% piperine.

Piperine, the active compound in black pepper, slows the body's breakdown of curcumin, which improves absorption. It can slow the breakdown of some medicines too, so check with a pharmacist if you take prescription drugs.

5. aSquad Turmeric Curcumin Supplements

These turmeric supplements include BioPerine. Recall that BioPerine is an extract obtained from black pepper that increases your body's absorption of curcuminoids.

BioPerine improves absorption, but it has not been shown to treat headaches, muscle aches or other conditions on its own.

6. NutriRise Turmeric Supplements With Ginger

This product is marketed for joint support. Its formula has been listed with 1950MG of turmeric root and extract standardized to 95% curcuminoids, plus ginger root and BioPerine black pepper extract. No single brand has been proven to be the best for joint pain.

7. Nature Made Turmeric Supplements

Turmeric supplements vary widely in price and quality. Nature Made is a budget-friendly option, and the brand says its products meet its quality standards. It has been listed with 47.5 milligrams of total curcuminoids per capsule.

Nature Made recommends taking one capsule daily with water and a meal. The capsules are labeled gluten-free and free of added colors, artificial flavors, yeast, starch and preservatives.

8. Gaia Herbs Turmeric Supreme Targeted Formulations

Gaia Herbs offers a line of turmeric products marketed for different purposes. For example

  • Turmeric supreme joint
  • Turmeric supreme pain
  • Turmeric supreme pain P.M
  • Turmeric supreme heart
  • Turmeric supreme sinus support
  • Turmeric supreme immune support

These product names describe marketing goals, not proven effects.

How to pick the Best Turmeric Supplements?

Picking a turmeric supplement can be hard. Choose a brand that uses independent quality testing, and talk with your clinician, pharmacist or dietitian before you start. Follow the dose on the product label, and do not take more than directed.

Best Tip

Besides supplements, you can add turmeric powder to your meals for flavor and color. Turmeric in food amounts is considered safe for most people.

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Conclusion

On the whole, the turmeric supplements above all contain curcumin. Curcumin may help with knee osteoarthritis symptoms, but its benefits for blood sugar, cholesterol and other conditions are not established. Talk with a clinician before you start any supplement.

Sources

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