Benefits of Turmeric & How to Choose the Best Supplement

If you’re exploring ways to spice up your wellness routine, chances are turmeric supplements have caught your attention. Praised for their ability to stamp out inflammation, these golden capsules have become popular among those seeking natural ways to support their health. Turmeric supplements are often formulated with enhanced absorption and a higher concentration of potent compounds than what you’d find in the spice you’d typically use in cooking. But do they really live up to their claims?

We spoke with registered dietitians to break down the benefits, potential risks and what you should know before adding turmeric supplements to your daily regimen.

What is Turmeric?

Turmeric is a golden-yellow spice that comes from the root of the Curcuma longa plant, native to Southeast Asia. With its distinctively warm and earthy flavor, turmeric has been used as a culinary spice and traditional medicine for thousands of years.

It’s particularly valued for its beneficial compounds. Most notably, turmeric contains active compounds called curcuminoids that have been isolated and studied for their positive effects on the body, says Meghan Pendleton, M.S., RD, a registered dietitian. Within the class of curcuminoids, curcumin is commonly promoted as a beneficial supplement for a myriad of health conditions, as outlined below.

Health Benefits of Turmeric

May Lower Inflammation

While short-term inflammation is a natural and necessary part of the body’s healing process, prolonged inflammation (AKA chronic) can contribute to the onset of chronic conditions. Among natural remedies, turmeric is widely recognized for its ability to combat inflammation. “Its active compound, curcumin, is the driving force behind its anti-inflammatory effects,” says Emily Niswanger, M.S., RDN, a functional registered dietitian. Curcumin supplements have been shown to reduce inflammation by suppressing the pathways that lead to an inflammatory response, Niswanger explains. She adds that curcumin also functions as an antioxidant, helping to clear free radicals from the body that damage healthy cells and tissues.

May Reduce Joint Pain

Turmeric’s anti-inflammatory and antioxidant properties have also been shown to alleviate joint pain. “Curcumin can reduce joint pain and stiffness by inhibiting inflammatory pathways, such as cyclooxygenase-2 (COX-2) and tumor necrosis factor-alpha (TNF-α), which are often overactive in arthritis,” says Erin Kenney, M.S., RDN, a registered dietitian. She emphasizes that studies have shown that turmeric supplementation can be as effective as some nonsteroidal anti-inflammatory drugs (NSAIDs) in relieving osteoarthritis symptoms without the associated side effects, such as indigestion, constipation, drowsiness and dizziness. However, more high-quality research is needed to confirm its effectiveness and determine the optimal dosage for relieving joint pain.

May Support Heart Health

The curcumin in this golden spice may even boost your heart health. “Curcumin helps reduce systemic inflammation, oxidative stress and LDL cholesterol oxidation, all of which contribute to heart disease,” says Kenney. She highlights that it also improves endothelial function, which supports healthy blood vessel function and circulation. Some research suggests that turmeric supplements may help lower systolic blood pressure when taken for more than twelve weeks. However, no impact has been observed for diastolic blood pressure, says Niswanger.6 As a reference, systolic blood pressure is the upper number in your blood pressure measurement, whereas diastolic blood pressure is the lower number. While these findings are encouraging, additional research is needed to fully understand the long-term impact of turmeric supplements on heart health.

May Improve Gut Health

The benefits of turmeric supplements may also extend to the gut. “Due to its anti-inflammatory and antioxidant properties, curcumin can help reduce inflammation in the gut, potentially benefiting conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),” says Kenney. She explains that curcumin may also promote a balanced gut microbiome by encouraging the growth of beneficial bacteria and reducing harmful ones. Additionally, she also notes that it may support bile production, which is required for fat digestion and overall digestive health.

Might Enhance Brain Health

Pendleton says protecting the brain from inflammation and oxidative damage is crucial for maintaining cognitive function, as both are closely linked to the development of neurogenerative diseases. Curcumin has shown potential in several studies for reducing these harmful processes and improving cognitive outcomes in people with Alzheimer’s disease. However, Pendleton highlights that, while these results are promising, more long-term human studies are needed to fully assess turmeric’s impact on chronic neurological conditions.

Potential Risks and Precautions

While curcumin, the active ingredient in turmeric, is generally safe at doses up to 8 grams, it does come with risks. Kenney notes that some individuals may experience common gastrointestinal side effects, including nausea, diarrhea and bloating. Additionally, turmeric supplements may interfere with iron absorption, particularly affecting those with iron-deficiency anemia, explains Pendleton.

Rare but serious side effects, such as liver injury, have been reported in case studies involving high-potency curcumin supplements, says Niswanger. Fortunately, symptoms of liver toxicity typically resolve once supplementation is discontinued. Kidney issues, including an increased risk of kidney stones, have also been linked to turmeric supplements.

The lack of standardized formulations in turmeric supplements raises concerns about quality and safety. Pendleton says that without chemical analysis of every batch, it’s difficult to know the precise composition of the product you’re taking. She adds that contamination with heavy metals, stemming from the soil in which turmeric is grown, is another potential risk due to inadequate safety testing.

Who Should Avoid Taking Them?

While some people may benefit from taking turmeric supplements, others may need to avoid them. “Caution is advised for individuals with gallbladder issues, bleeding disorders, kidney stones, or hormone-sensitive conditions,” says Kenney. Pregnant and breastfeeding individuals should avoid high-dose turmeric supplements, as their safety has not been adequately studied in these groups. In addition, people taking certain medications such as blood thinners, antidiabetics, antacids, immunosuppressants and hormone therapies should consult a healthcare provider before supplementing with turmeric due to potential adverse interactions.

What to Look For in Turmeric Supplements

When choosing the ideal turmeric supplement, Niswanger recommends sourcing it from a reputable company that performs third-party testing. This ensures the supplement is free from high contaminants and contains the ingredients and dosages stated on the label.

For better absorption and enhanced effectiveness, Kenney suggests choosing a turmeric supplement that contains black pepper extract (piperine)—unless contraindicated. She also recommends taking it with a meal that contains healthy fats to further boost absorption and maximize its benefits.

The Bottom Line

Turmeric supplements offer a convenient and concentrated way to tap into the potential benefits of curcumin, particularly in reducing inflammation and oxidative stress. While research is promising for conditions like joint pain, heart disease, IBS and Alzheimer’s, more research is needed to confirm its effectiveness. As with any supplement, it’s important to consult a healthcare provider to discuss your unique medical history, potential side effects and medication interactions associated with taking turmeric. “Turmeric is much safer and more delicious eaten as a whole spice versus a highly concentrated supplement form,” says Pendleton. However, if you do choose to take a turmeric supplement, it’s important to ensure it fits into a well-balanced dietary regimen.