Turmeric Supplement: Benefits, Side Effects, and How to Use

Turmeric is a fragrant golden spice that comes from the root of the Curcuma longa plant, native to both India and Southeast Asia. Best known for its use in cooking, turmeric has also been used in traditional medicine stemming back many centuries. Turmeric contains a plant compound called curcumin, which may have some therapeutic properties. Here we discuss the potential benefits of turmeric and its use as a health supplement, diving into the scientific evidence to establish its efficacy.

What is a turmeric supplement?

Health supplements have taken center stage in recent years, as people are becoming more proactive in their journey to health and wellness, with the global dietary supplements market valued at $177.50 billion in 2023.

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The turmeric supplements market is as vibrant as the spice itself, driven by a combination of consumer health trends and product innovation. But what exactly are turmeric supplements?

Turmeric supplements come in many forms, from traditional teas to capsules, liquids, and gummies, and are taken for their proposed benefits to our health. The primary active component in turmeric, curcumin, is responsible for most of these proposed health benefits, including its potential antioxidant properties and anti-inflammatory benefits, and its suggested potential beneficial impact on our digestive health, heart health, skin health, immune support, and cognitive function.

Curcumin works in the body in a number of ways:

The multifaceted mechanisms of curcumin within the body have made this once ‘kitchen staple’ the focus of both culinary and health enthusiasts alike, and turmeric supplements have gained global recognition as a simple natural way to potentially support many aspects of health and wellness worldwide.

Types of turmeric supplements

Types of turmeric supplements

Turmeric supplements are available in many forms, from teas and powders to capsules, tablets, and even chewable gummies or liquids. The varied selection of turmeric supplements caters to a wide range of individual preferences and needs, providing options that can effectively support regular consumption and help optimize the potential benefits for overall health and well-being.

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Turmeric capsules and tablets

The most common form of turmeric supplement, capsules and tablets containing curcumin can be found in most over-the-counter health and wellness stores. Capsules and tablets usually contain a concentrated dose of curcumin, meaning a higher and more controlled intake of the active compound. This consistent and more potent intake of curcumin may be considered a beneficial approach for those seeking the proposed health effects.

Turmeric tea

Turmeric tea is exactly as it sounds, a tea infused with turmeric. Although turmeric tea typically contains less turmeric than most other supplements, it provides a simple and palatable option for incorporating turmeric into your daily routine. Traditionally, turmeric tea was used in Ayurvedic medicine throughout India to potentially manage a variety of health complaints and ailments.

In more recent years, as the health properties of turmeric have undergone scientific investigation, turmeric-infused teas still have a place in contemporary supplementation practices and can be found in most stores, and even some supermarkets.

Turmeric powder

Turmeric powder may be the most traditional form of turmeric supplement, and yet its adaptability keeps it firmly on the list. As we know, turmeric powder has long been used in cooking; its warming aroma makes it a versatile spice in many international cuisines. But it can also be added to smoothies, teas, or milk in an effort to take advantage of its potential anti-inflammatory, antioxidant, and immune-supporting properties.

Although consuming turmeric as a spice provides some curcumin, this is not usually in high enough doses to potentially support its health effects. This may make turmeric capsules or tablets more attractive, as they contain higher doses of curcumin.

Turmeric gummies

Turmeric gummies offer a modern and convenient way to incorporate turmeric into your daily routine. They are designed to be easy to consume while still providing a consistent dose of curcumin, the key compound in turmeric. Many people prefer gummies over traditional tablets or capsules because they are often flavored and easier to take, making them a more enjoyable option for supporting overall health.

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Turmeric liquid

Liquid supplements typically come with a dropper, allowing for convenient and adjustable dosing, which is ideal for those who need precise amounts for their health needs. They can be mixed into any drink, offering added convenience for those who prefer not to take tablets. Additionally, liquid supplements often have higher bioavailability, as they are more quickly absorbed by the digestive system.

Whatever type of supplement you decide on, always select supplements that contain turmeric extracts with 95% curcumin to increase its absorption potential.

Reviewing the benefits of turmeric supplement

Research into the potential health benefits of curcumin is growing, having multifaceted effects on many areas of health. Proposed health benefits include:

  • Anti-inflammatory effects
  • Antioxidant properties
  • Immune system support

Some clinical trial studies suggest that curcumin may have therapeutic properties in many chronic diseases. Curcumin may be an active agent in potentially preventing the risk of developing certain cardiovascular diseases and other chronic conditions.

However, current research is still limited, and some studies provide conflicting results regarding the effectiveness of curcumin in preventing or managing chronic diseases.

That being said, curcumin cannot prevent, treat, or cure chronic diseases on its own. Its potential use should be discussed with a healthcare provider and should only be used alongside appropriate, disease-specific medical care.

Side effects of turmeric supplement

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Turmeric has been approved by the FDA as being a GRAS (generally recognized as safe) food ingredient and supplement. Turmeric supplements are generally well tolerated across research. In one study, no side effects were reported by patients taking curcumin daily for 6 weeks.

Gastrointestinal symptoms are the most common side effect of higher doses of curcumin supplementation, alongside:

  • Nausea
  • Diarrhea
  • Dizziness
  • Indigestion
  • Heartburn
  • Increased risk of bleeding (in the context of existing blood thinning medication)
  • Reduced iron absorption
  • Increased risk of kidney stones

It is crucial to use turmeric supplements cautiously. Always consult with a healthcare provider to ensure they are safe for your individual needs and follow the manufacturer's recommended dosages.

The effectiveness of turmeric supplement: does it work?

The effectiveness of turmeric supplements is supported by scientific literature, particularly through randomized controlled trials, which are considered the gold standard for medical evidence. These studies assess turmeric’s efficacy for various conditions, diseases, and therapeutic effects. However, individual results can vary based on factors such as dosage, formulation, and bioavailability.

One of the most widely documented benefits of turmeric is curcumin's anti-inflammatory effects. A meta-analysis of randomized clinical trials concluded that curcumin significantly increased total antioxidant capacity, providing clear evidence for the compounds’ antioxidant properties.

Despite its efficacy and safety, the therapeutic potential of curcumin is debated due to its relatively poor bioavailability in humans, even when administered at a high dosage.

Curcumin has poor bioavailability, meaning it is not easily absorbed into the bloodstream. Research suggests that this issue can be addressed by using bioavailability enhancers, such as piperine (black pepper extract). Therefore, when selecting turmeric supplements, it may be beneficial to choose those that include such enhancers to improve absorption.

Alternatives of turmeric supplement

There are various supplements that may support overall health and well-being, including ginger, fish oil, vitamins D and C, green tea extract, and garlic, all of which are known for their antioxidant and anti-inflammatory properties.

Your choice of supplement should align with your individual health status and needs. However, it's important to remember that supplements cannot replace professional medical assessment and treatment. They should be used alongside a healthy diet, regular exercise, and appropriate medical care.

How to choose the best turmeric product

Choosing a turmeric supplement shouldn't be a snap decision, even if the branding or initial appeal suggests otherwise. Not every turmeric supplement is made the same, and if you are looking for a high-quality product, there are specific markers of quality you should first consider. To help you out, we have put together a list of things to pay attention to if you want to find the best turmeric supplement for you.

  • Consider brand reputation. A strong sign of brand equity is how open a brand is about its processes. Reputable brands usually share detailed information about the origins of the ingredients used, manufacturing methods, and quality control measures — fundamental determinants of a quality supplement.
  • Look for certifications. Ideally, only supplements that carry certifications, such as GMP or NSF, should be considered. These certifications indicate adherence to premium production standards before supplements hit the shelves.
  • Check if the product is third-party tested. Independent testing helps ensure that the supplement contains the ingredients listed on the label and provides insight into its composition, including whether it is free from contaminants such as heavy metals or pesticides.
  • Examine the formulation. Curcumin is the main active ingredient in turmeric supplements, but it is not well absorbed by the body on its own. To help with this, some supplements include additional ingredients like black pepper extract, which may improve absorption. When selecting a supplement, look for ones that include these extra ingredients or use other methods to improve absorption.

Diving into the latest research on turmeric supplements

The interest in curcumin research in humans has increased remarkably over the years, and clinical trials conducted thus far indicate a therapeutic potential for the use of curcumin for a wide range of conditions.

A recent scoping review of clinical trials published in The International Journal of Molecular Sciences concluded that curcumin has biological activity in humans, with evidence that curcumin may have potential benefits in the management of certain inflammatory conditions.

BioFactors also published a review of the effects of curcumin on health, highlighting the potential benefits of nano curcumin in supporting the prevention of certain diseases, including metabolic syndrome, when used as an adjunct to standard therapy and a healthy lifestyle. Curcumin is thought to have potential beneficial effects on a number of metabolic disorders, with one systematic review of randomized clinical trials showing that it can support glycemic control in patients with type 2 diabetes.

However, research, particularly concerning chronic conditions, often yields mixed results. While there are associations between certain supplements and potential health benefits, more rigorous and systematic studies are needed to evaluate different formulations, dosages, and mechanisms of action. Additionally, nano curcumin, which consists of specially encapsulated curcumin particles designed to enhance bioavailability, is used in clinical trials and scientific research but may not be present in over-the-counter dietary supplements.

Although recognized as safe, the FDA does not regulate the content and use of turmeric supplements. This means different batches and brands of turmeric supplements may not be the same, and they have not approved the use of curcumin as a treatment for any medical conditions.

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