Best turmeric supplements, tried and tested
Discover Good Food's guide to the best turmeric supplements, find options for anti-inflammatory and antioxidant benefits, and tips on safe, effective use for various health needs
Long-famed for its health benefits, especially its anti-inflammatory and antioxidant properties, turmeric is increasingly popular as a supplement. Whether it’s to relieve post workout muscle strain or for a chronic condition like arthritis, Alzheimer’s or heart disease – but how do you know whether the product you’re buying is effective?
Read on to discover how to use turmeric supplements safely and when to seek advice.
What is turmeric?
A popular spice derived from the roots of a plant from the ginger family (Curcumin longa), turmeric has an intense yellow colour and a distinct flavour. The main active components are called curcuminoids, of which curcumin is the most potent, this plant compound has a long history of use for therapeutic purposes but is present in very small amounts in the natural turmeric root (about 3-5 per cent).
Best turmeric supplements at a glance
- Best turmeric for bones and joints: Bioglan Active Curcumin high-strength turmeric, £19.10
- Best turmeric gummies: Nutrigums Turmeric gummies complex, £9.99
- Best turmeric capsules: Zooki curcumin capsules, £34.99
- Best turmeric tablets: JS Health Turmeric+, £24.99
- Best pill-free turmeric: BetterYou Turmeric Daily Oral Spray, £13.90
- Best liquid turmeric: Zooki turmeric sachets, £29.99
Jump to section
- Best turmeric supplements 2024
- How much turmeric do you need?
- What should I look for on the label?
- How to use turmeric supplements safely
- Who might benefit from taking a turmeric supplement?
- Who shouldn't take turmeric supplements
- Is it possible to take too much turmeric?
- What we looked for in turmeric supplements
- How to choose a turmeric supplement
Best turmeric supplements 2024
Bioglan Active Curcumin
Available from Amazon (£19.10), Holland & Barrett (£19.10), BodyKind (£22.71), Boots (£28), Chemist Direct (£28)
Best turmeric for bones and joints
Price per day: 61p
Star rating: 4/5
Combining 600mg of active curcuminoids with vitamin D, copper and vitamin C, this formulation may help maintain healthy bones and joints. The formulation includes black pepper in the form of BioPerine, a patented extract that aids absorption.
Available from:
Nutrigums Turmeric Complex
Available from Nutrigums (£9.99), Amazon (£9.99), Superdrug (£9.99)
Best turmeric gummies
Price per day: 17p
Star rating: 4/5
Combining turmeric extract (59mg curcuminoids) with piperine and ginger to aid absorption, these vegan gummies have a spicy, fruit flavour. They're free of artificial colours and flavours, and our testers found one gummy a day easy to fit into their day, but beware the high sugar content.
Available from:
Zooki curcumin capsules
Available from Zooki (£34.99), Amazon (£34.99)
Best turmeric capsules
Price per day: £1.33
Star rating: 3.5/5
Although one of the most expensive of the products we tested, it’s backed by a 30-day money-back guarantee. Two capsules a day provide 500mg of active curcuminoids in a liposomal form that enhances their absorption. Our testers commented on the convenience, given the capsules can be taken with or without a meal.
Available from:
JS Health Turmeric+
Available from JSHealth (£24.99)
Best turmeric tablets
Price per day: 83p
Star rating: 3.5/5
These easy to swallow, film-coated tablets had no after-taste and supplied turmeric extract as curcumin C3 complex, a well-studied form of active curcuminoids.
Available from:
BetterYou Turmeric 1300mg daily oral spray
Available from Amazon (£13.90), Holland & Barrett (£15.38)
Best pill-free turmeric
Price per day: 76p
Star rating: 3.5/5
This formulation supplies turmeric extract equivalent to 1300mg of the root, with 27mg of active curcuminoids. Our testers were unsure about the strong orange taste and found the four recommended sprays a bit of a challenge, but they agreed that the product offers a convenient, pill-free option.
Available from:
Zooki Turmeric Tangerine (sachets)
Available from Zooki (£29.99), Amazon (£29.99)
Best liquid turmeric
Price per day: 99p
Star rating: 3.5/5
Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers found the tangerine flavour quite intense, preferring to add to a porridge or a smoothie, rather than taking direct from the sachet. In liposomal form, each sachet provides 750mg of active curcuminoids.
Available from:
How much turmeric do you need?
There is no standard or recommended dose of turmeric that should be taken each day.
What should I look for on the label?
Supplements may contain different forms of turmeric and you are likely to see any one of the following listed:
- turmeric powder
- organic turmeric
- turmeric extract
Ideally, choose a product that contains ‘turmeric extract’, this form of turmeric is said to be more potent than regular or organic turmeric and is less likely to contain contaminants. Good quality products should also state the percentage of curcuminoids (active constituents) per dose, the best products contain up to 95 per cent. The formulation may also combine these active constituents with ingredients that aid their absorption. Examples include ginger (as gingerol), black pepper (as piperine) as well as fats such as coconut oil.
How to use turmeric supplements safely
When taken by mouth turmeric and curcumin are generally considered safe in the short term. However, recent reports suggest that the use of modified products that are designed to enhance our uptake of the purified extract may be linked to liver injury. It is likely there is a genetic component that may make some people more likely to experience this outcome.
Restricting use for a set period and choosing a supplement with a moderate, rather than a high dose may be appropriate, and as always, discuss any new supplement regime with your GP.
Who might benefit from using a turmeric supplement?
Those with joint pain, arthritis, fibromyalgia or any similar inflammatory condition and if you are concerned about cognitive function.
If you have been diagnosed with one of these conditions speak with your GP about the suitability of turmeric supplementation for your specific circumstances.
Who shouldn’t take turmeric supplements?
For the majority of us, turmeric is a safe option in the short term, however, there are some circumstances where caution may be needed. These include, but are not limited to:
- If you’re pregnant or breastfeeding, you should avoid taking therapeutic doses
- If you have iron deficiency anaemia
- If you suffer from gallstones, bile duct obstruction or liver disease, you should be aware that turmeric increases bile secretion
- If you’re taking prescribed medication, you should refer to your GP or pharmacist for guidance. Those taking blood thinners, diabetes medication or proton pump inhibitors (PPIs) such as omeprazole for acid reflux, should take particular care with turmeric.
Is it possible to take too much turmeric?
Typically supplements provide 500-2000mg – but check the label to see if this is in the form of ‘turmeric’ or the more active ‘curcuminoids’. The amount appropriate to you will depend on the symptoms you are hoping to manage and your personal circumstances. Taking large amounts consistently over a long period of time may cause stomach upset and in extreme cases ulcers and liver injury.
What we looked for in turmeric supplements
All supplements were tested over a similar time period, with notes made according to the testing criteria. We included products from a range of manufacturers offering a variety of formats including tablets, capsules, gummies or sprays and with a range of price points to accommodate a variety of budgets.
- Taste and texture: is the flavour/smell pleasant? Is the texture palatable?
- Form of turmeric: is turmeric provided in a form that is less likely to cause side effects? Is the turmeric combined with other nutrients that may support its absorption or its function?
- Nutrient profile: how much active compound is provided per daily dose?
- Additives: does the product contain additives such as preservatives, artificial sweeteners or colourings?
- Dietary requirements: does the product meet your dietary needs (where relevant) – is it vegetarian, vegan, gluten-free?
- Labelling: is the labelling clear with regards to the amounts of active compounds per dose?
- Value for money: how does it compare to others on a cost-per-daily dose basis?
How to choose a turmeric supplement
Source wisely – buy from a reputable company.
- Check the product delivers an effective, but not excessively high dose.
- Check the product carries a batch number and expiry date.
- Choose a formulation suitable for your age and gender.
- Take only as directed on the label and for a scheduled period of time.
This supplement is not recommended at high doses or for use over an extended period of time.
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Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market that are suitable for adults. Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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