8 Best Turmeric Supplements, According to Dietitians

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 that 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.”

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. Elyse Love, MD, a board-certified dermatologist in New York, 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 Davar, RD. “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.

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.

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 increase 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 the turmeric spice used in cooking,” says Moon.

There’s no official dose recommendation for turmeric supplements, but most will contain anywhere from 200 mg to 1,500 mg.

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 health-care 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 inform your doctor if you notice any symptoms after adding turmeric supplements to your diet.

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 health-care 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.

“Turmeric supplements are likely safe for most people when used short-term and as directed,” says Moon. That said, “people who are pregnant will want to stick to getting their curcumin through normal amounts found in food because medical amounts may carry risks for the mother and fetus,” she adds. Plus people who are lactating or have bleeding disorders, gallbladder problems, or liver disease should consult their physician before taking turmeric supplements due to potential risks.

• NSF Certification: The best shortcut for quality assurance is looking for NSF-certified supplements, Moon explains. “For example, NSF Contents Certified 173 and NSF Certified for Sport are two NSF certifications that confirm there are no unsafe levels of heavy metals, pesticides, or herbicides, and that what’s on the label is in fact what’s in the product.”
• Curcuminoids: Look for a standardized amount of curcuminoids or branded ingredients that have standardized curcuminoid amounts, expressed as a percentage.
• Proper Curcumin Dosage: “Look for supplements that will provide the amount of curcumin backed by research for your concern,” says Moon. “For example, products with bioavailability enhancers like Meriva may be effective at 180 mg/d curcuminoids for osteoarthritis or muscle soreness. For moderate depression, 500 to 1,000 mg curcumin per day is recommended.” However, always consult with your health practitioner first for personalized dosage guidance.

When we test and review a product, we take a holistic approach to deliver well-rounded product recommendations. First, we lean on Vogue’s vast network of experts—from board-certified dermatologists to nutritionists—to gain professional acumen on the industry’s standout products, ones these specialists would actually use on their clients. We pair their expertise with our editorial best practices to curate the thoughtful edits you read on our site.

As it relates to turmeric supplements, we selected the best based on the following characteristics: supplement type, dosage, dietary restrictions, and third-party certifications. To do this, we paired expert guidance and reviewer insights to determine which we would recommend to you.

• Maggie Moon is a Los Angeles–based registered dietitian and author of The MIND Diet: 2nd Edition
• Allison Knott, MS, RDN, is a registered dietitian and board-certified specialist in sports dietetics
• Roxana Ehsani, MS, RD, CSSD, LDN, is a registered dietitian and licensed sports dietitian
• Dru Rosales, MS, RD, LD, is a registered dietitian
• Ella Davar, RD, is a registered dietitian and founder of the Gut-Brain Method