If you want health benefits – it’s hard to go past turmeric. The spice offers an amazing set of advantages (1), including the ability to fight inflammation (2,3), to act as an antioxidant (4,5) and to improve the immune system (6,7).
With all these benefits, it’s no surprise people are adding turmeric to their diet. But, what if you don’t like turmeric?
Another option is to find the best turmeric supplement for your needs. This post takes a look at some of the best products out there and which you should choose.
Want a Fast Answer? Skip to my Top Pick!
Should You Use a Supplement?
Turmeric is powerful when used as a spice and it adds great flavor to many dishes. Even so, you may need somewhere between 1 and 2.5 grams of turmeric each day to see the benefits.
But, if that’s not you, supplements are another way to go. These make it easy to get high doses of turmeric, rather than trying to find recipes that use turmeric.
The supplements are also specially formulated. So, you’re not just getting turmeric powder. Instead, you get a higher amount of curcumin, which is the active ingredient in turmeric. Many supplements are also designed to boost absorption. This increases the availability of compounds.
These differences mean a greater chance for health benefits.
Turmeric vs. Curcumin Supplements
There are two general types of supplement – curcumin or turmeric. They can be broken down like this:
While the definitions work well – companies don’t follow them. Instead, many turmeric supplements are made with turmeric extract. To figure out which is which, you need to closely look at the ingredients.
If you want health benefits, supplements that use curcumin extract are typically best. Most research has focused on these and they give you the high concentration of curcumin that you need.
That’s why all of the turmeric supplements on this list use the extract.
The Best Turmeric Supplements
Doctor’s Best Curcumin
The Doctor’s Best brand is a reliable choice, offering many different products to choose from. This supplement uses what they call a Curcumin C3 complex, which is standardized to include 95% curcuminoids. Independent testing supports this claim.
With this product, you take 2 supplements each day with food. That dose offers 1,000 mg of the Curcumin C3 complex.
The other advantage is that this is a relatively inexpensive choice for the concentration you receive. For many people, this may be reason enough to try it.
Nutrigold Turmeric Curcumin Gold
This supplement from Nutrigold is similar to the previous example and has also passed independent testing. The company uses a similar Curcumin C3 Complex, which offers 95% curcuminoids. In this case, the dose is 500 mg, along with 2.5 mg of black pepper extract.
The dose makes this product sound inferior but that’s not the case. The difference is just serving size. Doctor’s Best has a serving size of 2 capsules, while Nutrigold uses 1 capsule as the serving.
As such, both products offer roughly the same dose per capsule. Both bottles contain 120 pills and they’re comparable in price. They are also both gluten free and free from GMOs.
The main differences are that Nutrigold offers more guarantees on its labeling and is certified kosher and vegan.
Naturewise Curcumin Turmeric
This product offers 1,500 mg of curcumin complex per serving (2 capsules). However, only some of this is in the form of extract. There is also organic turmeric root in the mix as well.
The pattern is fairly common, with many companies following it. That combination means that the amount of curcumin per serving may be lower, although you’re still going to get a decent serving.
The inclusion of turmeric root isn’t entirely bad either. Instead, it gives you more of the other compounds in turmeric, which can offer additional health benefits.
Once again, the supplement has a black pepper extract, which is called BioPerine. Ginger root is also included, which has health benefits too.
The supplement also has an exceptionally good reputation and has been through third-party testing – making it a good choice all around.
Me First Living Turmeric Curcumin
This supplement offers 1,000 mg of turmeric root extract, with 95% curcuminoids. In this case, the serving is 2 capsules. The other active ingredient is 10 mg BioPerine for absorption.
The main advantage is that the pills contain just turmeric root extract, rather than powder as well. From this perspective, the supplements are extremely appealing. And should offer more benefits.
The company states that the product has been through testing – although there’s no information about what testing was used. This may make it a little less reliable than the other brands. You do also get fewer capsules per bottle (just 60).
My Top Pick
So then, which turmeric supplement is best?
My personal recommendation would be Nutrigold. As with Me First Living, the supplement contains just turmeric extract, rather than the powder as well. You also get a decent number of pills for the price you pay – and the company has a good reputation.
Of course, this is just one option. Any of the items on this list are good choices – and there are other appealing ones too.
Even so, it’s important to check carefully. The items I’ve focused on here have passed any independent testing they’ve been through. But, many others out there fail such tests.
There are also some products that simply don’t contain all that much curcumin. To get around this, make sure you check the details on the label. If that information isn’t provided, find a different brand.
And finally, if you're more interested in turmeric powder, there are many good recipes to go around. The site Skinny Chef offers some tips to get you started.
Want to Improve Your Health?
Better health starts in the kitchen, with the food that you eat and the meals you prepare. Getting the best outcomes involves making good choices about the food and the ingredients that you use.
Check out my recommended products to see where you can get started.