Table of Contents
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What Is Turmeric?
Turmeric is a vibrant yellow-orange spice made from the dried rhizome of the Curcuma longa plant. It is cultivated in India, China, and Southeast Asia. Turmeric is a key ingredient in traditional Indian and Middle Eastern cooking. It has an aromatic odour and a warm, bitter taste.
The main active compound in turmeric is curcumin. It is a potent antioxidant and anti-inflammatory agent responsible for most of the medicinal properties of turmeric.
This makes turmeric useful in conditions like arthritis and joint pain. Turmeric gummies and supplements have potential benefits for knee replacement surgery and bone health.
Benefits of Turmeric Supplements on Bone Health
Anti-inflammatory and Antioxidant Protection
Chronic inflammation can accelerate bone degeneration, especially in conditions like arthritis and osteoporosis. Turmeric supplements slow down this process and protect the bones by reducing inflammation. Turmeric’s antioxidant properties can protect bone cells against oxidative damage, preventing them from weakening over time.
Improves Joint Health
Turmeric has been extensively studied for its ability to ease joint pain and improve mobility and flexibility, especially in those with arthritis. It reduces wear and tear on the skeletal system and supports cartilage health.
Supports Bone Density
Research suggests that curcumin might help prevent bone loss by inhibiting osteoclasts, the cells that break down bone tissue. This can be especially beneficial for postmenopausal women, who are at a higher risk for osteoporosis due to lower oestrogen levels.
Curcumin may also promote bone formation, improve calcium absorption, and support collagen production, all of which help keep the bones strong and healthy.
Other Benefits of Turmeric Supplements
Aside from bone health, turmeric supplements have more benefits.
Boosts Immune System
Curcumin helps the body combat infections by reducing the production of inflammatory compounds. This limits the growth of harmful cells and overreaction of the immune system. As a result, turmeric supplements are beneficial in diseases associated with excessive inflammation, like autoimmune diseases.
Enhance Brain Function
Turmeric supplements have been shown to boost Brain-Derived Neurotrophic Factor (BDNF) levels. BDNF is a protein that supports brain development and is essential for learning and memory.
Low levels of BDNF are linked to neurological disorders like depression and Alzheimer’s. Curcumin might help prevent or treat conditions related to low BDNF levels. This can help protect the brain and improve cognitive function.
Aids Digestion
Vitamin E
Studies suggest that curcumin can be used to treat inflammatory bowel diseases like Crohn’s disease and ulcerative proctitis, which affect the digestive tract. It may allow patients to reduce their use of other medications, offering a natural alternative for managing their condition.
Difference Between Turmeric Supplements and Turmeric Spices
The main difference between turmeric supplements and turmeric spices boils down to their form, concentration, and purpose.
Turmeric spices are the powdered version of the root, used mainly in cooking. While they add flavour and colour to meals and have some health benefits, the curcumin content is relatively low—usually around 2-5%.
As a result, you would need to consume a lot of turmeric in food to see major health effects. Also, the body doesn’t absorb turmeric well, although combining it with fats or black pepper can help improve its bioavailability.
Turmeric supplements, however, are specifically designed for health benefits. These are concentrated forms, often containing up to 95% curcumin. Supplements are typically combined with piperine from black pepper to enhance absorption, making them far more effective for targeted benefits like reducing inflammation or joint pain.
Our Picks of the Best Turmeric Supplements
- Best Overall: Thorne Curcumin Phytosome Capsules
- Best Budget: Source Naturals Turmeric with Meriva Capsules
- Best Vegan Supplement: NOW Foods Turmeric Curcumin Phytosome
- Best Extra Strength: Doctor’s Best High Absorption Curcumin Tablets
- Best Organic: Gaia Herbs Turmeric Supreme Capsules
- Best Softgel: Sports Research Turmeric Curcumin Softgel
- Best Gummy: Nordic Naturals Zero Sugar Curcumin Gummies
- Best With Black Pepper: Garden of Life Extra Strength Turmeric
TOTAL SCORE : 5.7 TOTAL RATING : 17- It is free of soy, gluten, dairy and artificial flavours
- Non-GMO
- It has undergone third-party testing
- It is more expensive than most supplements on the list
TOTAL SCORE : 5.0 TOTAL RATING : 15- It is highly absorbable and easily tolerated.
- It is affordable
- It contains gelatin, making it unsuitable for vegetarians.
- It is not third-party tested.
TOTAL SCORE : 4.7 TOTAL RATING : 14- It requires a higher dose than other supplements.
- It is free of common allergens like gluten and soy.
- It is vegan-friendly.
- It requires consistent use to see the benefits.
TOTAL SCORE : 4.3 TOTAL RATING : 13- It is gluten- and soy-free.
- Non-GMO.
- The softgels are larger than average, which can be intimidating for people who aren’t fond of swallowing pills.
TOTAL SCORE : 4.3 TOTAL RATING : 13- It is free of aspartame, saccharin, artificial colours and flavours.
- It is suitable for vegetarians.
- The capsules are large and may be difficult for some to swallow.
- The recommended dose ranges from 1 to 4 capsules daily, which may require frequent consumption.
TOTAL SCORE : 4.3 TOTAL RATING : 13- Organic, non-GMO, and free from artificial additives.
- Third-party tested
- Vegan-friendly
- Some users may find the tablets hard to swallow.
TOTAL SCORE : 4.3 TOTAL RATING : 13- Purity tested for safety.
- Vegan, dairy-free, and gluten-free..
- The daily value is not established, which makes it hard to gauge the ideal dosage.
TOTAL SCORE : 4.0 TOTAL RATING : 12- Non-GMO and free of artificial ingredients.
- An excellent option for those avoiding added sugars.
- Easy to take in gummy form.
- It may not be as potent as capsule curcumin supplements.
- It's expensive.
Comparing Our Picks of the Best Turmeric Supplements
| S/N | Supplements | Form | Dose | Third party certified | Servings per container |
|---|---|---|---|---|---|
| 1 | Thorne Curcumin Phytosome Capsules | Capsule | 2 capsules | Yes | 60 |
| 2 | Source Naturals Turmeric with Meriva Capsules | Capsule | 1 capsule 1 to 2 times daily | No | 60 |
| 3 | NOW Foods Turmeric Curcumin Phytosome | Capsule | 1 capsule 1 to 4 times daily | Yes | 60 |
| 4 | Doctor’s Best High Absorption Curcumin Tablets | Tablet | 1 tablet daily | Yes | 120 |
| 5 | Gaia Herbs Turmeric Supreme Capsules | Capsule | 1 capsule daily | No | 60 |
| 6 | Sports Research Turmeric Curcumin Softgel | Softgel | 1 softgel daily | Yes | 120 |
| 7 | Nordic Naturals Zero Sugar Curcumin Gummies | Gummies | 2 gummies daily | Yes | 30 |
| 8 | Garden of Life Extra Strength Turmeric | Tablet | 1 tablet daily | Yes | 120 |
How We Choose
When selecting the best turmeric dietary supplements, we focus on key factors to ensure we curate the best supplements for your needs. Bioavailability is a top priority, so we select formulations that include black pepper extract, as it has been shown to enhance the absorption of curcumin.
We also ensure that the curcumin content is standardised to at least 95%, which means the product contains a potent concentration of the active compounds responsible for turmeric’s health benefits. Additionally, we opt for supplements that use organic turmeric and clean ingredients, avoiding unnecessary fillers, allergens, and GMOs.
By considering these factors, Vitamins for Woman strives to recommend effective, high-quality turmeric supplements.
Why You Should Trust Us
Making a safe and effective choice is important when choosing turmeric gummies and supplements. Turmeric is recognised for its powerful health benefits, particularly its anti-inflammatory properties, but the quality of the supplement matters. That is why we have thoroughly reviewed every product recommended on our list for quality, safety, and potency.
We have done the homework, so you can be assured that these supplements meet the highest standards. But as with any supplement, it’s always best to consult your healthcare provider to determine the correct dosage and ensure it fits your health needs.
Who Shouldn't Use Turmeric?
Although turmeric is safe for most people, some groups should be cautious or avoid it. Those with gallbladder issues, especially gallstones or bile duct blockages, may find that turmeric worsens their condition.
Similarly, if you’re taking blood thinners or preparing for surgery, turmeric’s natural blood thinning properties could raise the risk of bleeding. Pregnant or breastfeeding women should limit their turmeric intake to food amounts, as higher doses could potentially cause complications such as uterine contractions.
People with acid reflux or GERD might experience stomach irritation and worsened heartburn from turmeric. For those with iron deficiency, note that turmeric may interfere with iron absorption, so it’s best to be cautious if you’re already struggling with anaemia.
Always consult a healthcare professional before introducing turmeric supplements, especially if you’re in one of these risk groups.
Frequently Asked Questions
Turmeric, mainly through its active compound curcumin, may support bone health by reducing inflammation and oxidative stress, which can contribute to bone loss over time. While it won’t replace the need for calcium or vitamin D, curcumin’s anti-inflammatory properties may help protect your bones from conditions like osteoporosis, especially as you age.
The best way to take turmeric for joint pain is through turmeric supplements that contain black pepper extract—piperine for better absorption. Look for curcumin extracts with a daily dosage between 500-2,000 mg. You can add turmeric to meals, but supplements are generally more effective for joint relief. Always consult your doctor to find the correct dosage for you.
Turmeric offers several potential benefits for women, primarily due to its active compound, curcumin. It helps reduce inflammation, which can ease joint pain and arthritis symptoms. Thanks to its anti-inflammatory and antioxidant properties, turmeric may support menstrual health by relieving cramps and reducing bloating.
For women going through menopause, turmeric could be used in managing symptoms like mood swings and hot flashes. It’s also known to promote skin health, potentially improving complexion and reducing acne due to its antibacterial properties.
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