Supplements aren’t regulated by the Food and Drug Administration (FDA), making it important to shop for a turmeric supplement with care. But there are also certain elements specific to the spice to keep in mind. Dr. Zapp recommends looking at these factors during your search:

• Curcumin quantity: This is the main active compound in turmeric, making it important to look for curcumin on the label.
• Ingredients that enhance curcumin absorption: The body can’t easily absorb curcumin, so you’ll want to consider taking the supplement with other ingredients that enhance bioavailability. That usually comes in the form of black pepper extract, aka piperine, Dr. Cohen says. “Liposomes, micelles, nanoparticles, and others are advanced forms for better absorption,” she adds.
• Third–party testing: This will help to ensure that what’s on the label reflects the contents inside, per Dr. Cohen.
• Supplement type: You can take turmeric in capsules, tablets, liquid extracts, powders, and soft gels. Dr. Zapp suggests choosing one that fits best with your lifestyle.
• Other ingredients: Turmeric may be combined with other anti-inflammatory ingredients. But Dr. Cohen suggests looking for products with minimal fillers or artificial additives.
• Dose: The most common doses are 500 milligrams to 1,000 milligrams a day, per Dr. Zapp. But it’s a good idea to consult with your doctor before trying to dose yourself. (Pro tip: It’s often best to start with a lower dose to reduce the odds of GI issues.)

Many of the potential health benefits of turmeric come down to its curcumin content, which has anti-inflammatory properties, according to Dr. Zapp.

“It can help with joint pain from rheumatoid or osteoarthritis, or any kind of inflammation,” Dr. Cohen says. Turmeric also has antioxidant properties and can help clean up damage from free radicals in the body, she says.

Other potential benefits including digestive and gut health support, along with a lowered risk of bloating, according to Dr. Cohen.

Typical turmeric doses are between 500 milligrams and 1,000 milligrams a day, according to Dr. Cohen. However, she suggests starting on the lower end of that, given that turmeric can cause digestive upset if it’s taken in doses that are too high.

“Turmeric can have interactions with other medications, so be sure to check or ask your doctor before you take it,” Dr. Cohen says.

Turmeric supplements can benefit a range of people, but Dr. Cohen says they’re usually best for people with chronic inflammation. That can include joint pain, arthritis, inflammatory bowel disease, and/or metabolic syndrome.

Dr. Zapp also says that people with certain inflammatory skin concerns or athletes struggling with muscle soreness may also benefit from the supplement.

To choose the best turmeric supplements, we consulted with functional medicine experts Elizabeth Zapp, M.D., a board-certified family physician at Parsley Health and Dana Cohen, M.D., a physician and co-author of the book, FuelUp. We also pored over online reviews from verified customers to find the best turmeric supplements available.

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.