Best Turmeric and Curcumin Supplements

Turmeric is a root in the ginger family with an earthy flavor. It’s a popular cooking spice in India, and has been used as a medicinal herb by Ayurvedic physicians for thousands of years, much like ashwagandha.

One of the most well-known components of turmeric is curcumin, usually comprising 2-8% of the root by weight.¹Curcumin and obesity. Its numerous research-backed health benefits make it highly valued as a supplement.

However, turmeric itself has potential health benefits that curcumin alone doesn’t. Because of this, both raw turmeric and its proceeding curcumin extract are both quite popular health supplements.

In this complete guide, we’ve listed the best curcumin supplements and the best turmeric supplements, as they both have their own usefulness. Farther down, we’ve listed their science-backed health benefits.

In this guide:

• Top 8 curcumin supplements
• Top 8 turmeric supplements
• The differences between curcumin and turmeric
• The benefits of curcumin
• The benefits of turmeric

Top 8 Best Curcumin Supplements

Top 8 Best Turmeric Supplements

As discussed farther down, there are benefits of turmeric (the whole root) that aren’t associated with curcumin alone. To take advantage of these many people take turmeric supplements alone or alongside curcumin.

For those who want to reap the full spectrum of benefits associated with turmeric, here are our top 8 turmeric supplements picks.

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Differences Between Curcumin and Turmeric

Although the terms turmeric and curcumin are often used interchangeably, they are actually their own distinct preparations.

Turmeric

Turmeric is a flowering plant of the ginger family, also known by its scientific classification Curcuma longa. Its roots are widely used for cooking, particularly in India and Southeast Asia.

Turmeric root boasts a potent flavor somewhat similar to that of ginger, though more bitter and earthy. It’s most commonly ground into a fine powder and mixed into dishes, such as curry or rice, though some dishes use it fresh as well.

In addition to its culinary use, turmeric root has been found to have many other applications. For example, its bright powder can be mixed into a vibrant yellow dye for fabric.

Most notably, turmeric root has a long history of medicinal use. For example, for thousands of years it has been used traditional Chinese medicine for its supposed medicinal effects. In the ancient Indian medicinal practice of Ayurveda, it also found a place among other traditional herbal remedies, such as ashwagandha.

The benefits of turmeric are summarized a little farther down.

Curcumin

Curcumin is a chemical compound contained within turmeric, usually comprising 2-8% of the root by weight.²Curcumin and obesity. It’s the root’s most dominant curcuminoid, a class of naturally-occurring chemicals that give turmeric root its distinct smell and taste.

When extracted, curcumin is bright yellow, as curcuminoids are responsible for turmeric’s vibrant color. In addition to being an herbal supplement, it’s also used in cosmetics and as a food coloring.

Despite its popularity as a health supplement, curcumin is very poorly absorbed by the body. When taking curcumin, most of it passes through the digestive system without being fully absorbed.³Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice

The total absorption rate of curcumin can vary a lot. However, one study found that after humans ingested 2 grams of curcumin powder, or roughly 3/4 teaspoon, the total amount absorbed was sometimes so low that it was undetectable.⁴Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers

There are a few methods to increase curcumin’s absorption, however. Most notably, the same study found that taking curcumin with a small amount of piperine, or black pepper extract, increases absorption by up to 2000%.

With this in mind, for our best curcumin supplement selections featured in this guide, we’ve largely chosen products that contain piperine, or black pepper extract. Without this, much of the curcumin essentially goes to waste.

We’ve also featured other preparations that enhance absorption, such as curcumin phytosome and liquid liposomal curcumin.

The benefits of curcumin are summarized a little farther down.

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Benefits of Curcumin

Curcumin boasts a long history of use as medicinal herb, from ancient China to the Ayurvedic physicians of India.

Although a long history alone doesn’t prove anything, research in the past few decades has begun to verify many of the health benefits of cumin.

Benefits for the Body

• May Promote Weight Loss

There is strong evidence that curcumin can promote weight loss.⁵Curcumin and obesity: evidence and mechanisms⁶Curcumin and obesity Research has demonstrated that supplementing curcumin can help with increasing the rate at which fat is burned.

Most notably, curcumin has been shown to promote fat metabolization—that is, the breakdown of fat for energy. Here’s how.

Brown fat, sometimes call “good” fat, is one of the primary types of fat in the body. Another is energy-storing white fat—the type that people think of when they hear the word “fat.” Whereas white fat builds up around the stomach, thighs, and almost everywhere else, small deposits of brown fat are usually only found near the neck and shoulder blades.

Brown fat’s primary function is to burn white fat. When the body is cold enough, brown fat starts to metabolize white fat. As that white fat is burned, its energy is released as heat, warming the body in the process.

Before we get back to curcumin, there’s one more type of fat cell to talk about: beige fat.

Given the right triggers, white fat cells can turn into a “brown-like” fat cells, called beige fat.⁷Brown and beige fat: development, function and therapeutic potential This is also sometimes called “brite” fat, or “brown-in-white” fat. Although technically not brown fat, these cells function similarly to brown fat in that they burn white fat cells to generate heat.

A few different triggers can cause white fat to turn into beige fat. One notable example is cold exposure.⁸The adipose organ of obesity-prone C57BL/6J mice is composed of mixed white and brown adipocytes. Wim Hof, a Dutch athlete-guru known for his ability to withstand extreme cold temperatures, has popularized a form of cold-exposure training which, in part, promotes the conversion of white fat into heat-generating beige fat.

Here’s where we get back on topic: curcumin has been shown to promote the conversion of white fat to beige fat.⁹Curcumin promotes browning of white adipose tissue in a norepinephrine-dependent way This beige fat, in turn, burns white fat for heat.

This is all well and good on paper, but let’s look at research that has actually shown direct correlations between curcumin and weight loss.

One study sought to examine the effects of curcumin on several different body measurements, including waist size. ¹⁰Effects of phytosomal curcumin on anthropometric parameters, insulin resistance, cortisolemia and non-alcoholic fatty liver disease indices: a double-blind, placebo-controlled clinical trial In an 8-week, placebo-controlled trial with 80 overweight subjects, those who took curcumin demonstrated a significant decrease in waist circumference. It’s notable that this study used curcumin phytosome, which significantly increases its absorption.

Another study examined the effects of curcumin on several other fat-related measurements.¹¹Potential role of bioavailable curcumin in weight loss and omental adipose tissue decrease: preliminary data of a randomized, controlled trial in overweight people with metabolic syndrome. Preliminary study After 30 days of diet and exercise, 44 subjects who demonstrated less than a 2% decrease in body fat were selected for the trial. For an additional 30 days, they were administered either phytosomal curcumin or the pure phytosome (specifically, phosphatidylserine).

At the end of the trial, the subjects who took phytosomal curcumin demonstrated a significant decrease in weight loss, body fat, waistline size, and BMI. Those who took the phytosome without curcumin demonstrated no significant change. And, again, it’s important to note that this was phytosomal curcumin, which is more readily absorbed by the body.

• May Reduce Chronic Pain

A slew of research has shown that curcumin may be effective at reducing pain and inflammation. For example, one study found that curcumin appeared to be as effective as ibuprofen in treating knee pain.¹²Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study.

Most notably, curcumin has been shown to reduce pain associated with osteoarthritis, joint pain most commonly referred to simply as arthritis.

For example, one study examined the effects of curcumin specifically on knee osteoarthritis.¹³Curcuminoid treatment for knee osteoarthritis: a randomized double-blind placebo-controlled trial. After a 6-week trial, those who had taken curcumin demonstrated a significant reduction in several different pain-measuring scales, in addition to an improvement in physical function scores.

Another study focused on Meriva, a curcumin phytosome supplement, and its effects on general osteoarthritis.¹⁴Efficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. In a lengthy 8-month trial with 100 subjects, those who took the phytosomal curcumin demonstrated a reduction in pain measurements.

These findings aren’t limited to those suffering from arthritis. For example, one study examined the pain-inhibiting effects of curcumin in 50 patients who had undergone surgery for gallbladder removal.¹⁵Efficacy of turmeric (curcumin) in pain and postoperative fatigue after laparoscopic cholecystectomy: a double-blind, randomized placebo-controlled study. As they were discharged from the hospital, they were given either curcumin or placebo for pain management (as well as a full full strength pain medication for emergency cases).

Upon checkout, patients were instructed to keep records of their pain levels using two different pain scale tools. And at the end of the 3-week trial, those who had taken curcumin demonstrated significantly lower measurements of pain.

These findings aren’t alone—we could go on. Many other studies have similarly found a correlation between curcumin and pain reduction.¹⁶Product-evaluation registry of Meriva®, a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis.¹⁷Comparative evaluation of the pain-relieving properties of a lecithinized formulation of curcumin (Meriva(®)), nimesulide, and acetaminophen.¹⁸Safety and efficacy of Curcuma longa extract in the treatment of painful knee osteoarthritis: a randomized placebo-controlled trial.¹⁹Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study.²⁰A Randomized, Double Blind, Placebo Controlled, Parallel-Group Study to Evaluate the Safety and Efficacy of Curene® versus Placebo in Reducing Symptoms of Knee OA.²¹The efficacy of Curcuma Longa L. extract as an adjuvant therapy in primary knee osteoarthritis: a randomized control trial.

• May Reduce Blood Pressure

There is some evidence to suggest that curcumin supplementation may slightly reduce blood presure.

For example, one 8-week trial on 80 overweight subjects noted such an effect.²²Effects of phytosomal curcumin on anthropometric parameters, insulin resistance, cortisolemia and non-alcoholic fatty liver disease indices: a double-blind, placebo-controlled clinical trial. Compared to a placebo, those who took phytosomal curcumin demonstrated a significant improvement in blood pressure.

However, these findings should be taken with a grain of salt. Other studies on curcumin have not always noted a decrease in blood pressure—at least, not a statistically significant change.²³Influence of enhanced bioavailable curcumin on obesity-associated cardiovascular disease risk factors and arterial function: A double-blinded, randomized, controlled trial.²⁴Nano-curcumin improves glucose indices, lipids, inflammation, and Nesfatin in overweight and obese patients with non-alcoholic fatty liver disease (NAFLD): a double-blind randomized placebo-controlled clinical trial.

It may be that only phytosomal curcumin has the potential to improve blood pressure.

As previously discussed, curcumin has an incredibly low rate of absorption after consumption. Phytosomal curcumin solves this problem by combining curcumin with a phospholipid that significantly improves curcumin’s absorption.

If a decrease in blood pressure is only notable at higher concentrations of curcumin, it would make sense that phytosomal curcumin would promote this. If this were the case, the same effect would likely be seen in curcumin with black pepper extract, as it similarly increases absorption.

Benefits for the Brain

• May Help Depression

Some preliminary research suggests that curcumin may be helpful in reducing symptoms of depression. Here’s a summary.

In 2013, one of the earliest studies on curcumin’s effects of depression found that it may be effective in reducing its symptoms.²⁵Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. The study focused specifically on the effects of curcumin compared to fluoxetine, a commonly prescribed antidepressant.

Three groups of 20 subjects each took either curcumin, the antidepressant, or both for 6 weeks. At the end of the trial, the researchers found find that the curcumin-antidepressant combination group demonstrated lower depression scores.

The findings were promising, but there were still a few shortcomings. Most notably, there was no true placebo group against which to compare the others.

Since then, further research has provided supporting evidence of curcumin’s impact on depression symptoms. Most of the research has focused on curcumin as a possible treatment alongside traditionally prescribed antidepressants.²⁶Chronic Supplementation of Curcumin Enhances the Efficacy of Antidepressants in Major Depressive Disorder: A Randomized, Double-Blind, Placebo-Controlled Pilot Study.²⁷Investigation of the efficacy of adjunctive therapy with bioavailability-boosted curcuminoids in major depressive disorder.

For example, another study in 2014 examined the effects of curcumin vs. placebo alongside antidepressants in 56 subjects with major depressive disorder.²⁸Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study. Beginning at week 4, curcumin was significantly more effective at improving mood-related scores compared to placebo. This trend continued until the end of the 8-week trial.

More recent research in 2018 examined the antidepressant effects of curcumin alone.²⁹Add-on Treatment with Curcumin Has Antidepressive Effects in Thai Patients with Major Depression: Results of a Randomized Double-Blind Placebo-Controlled Study. In a 12-week study, 65 subjects took either curcumin or placebo and completed two different depression-measuring questionnaires every 4 weeks. The study found that curcumin was more effective than placebo in reducing symptoms of depression.

And these findings are not alone by any means. Several other studies have similarly demonstrated that curcumin alone may be effective in reducing symptoms of depression.³⁰Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomised, double-blind, placebo-controlled study.

• May Reduce Anxiety

Alongside its potential depression-reducing effects, there is some evidence to suggest that curcumin may be effective at reducing anxiety.

These effects were first studied in animal models. One notable study leveraged rats’ natural aversion to heights to examine the effects of curcumin on anxiety.³¹Effects of curcumin on pentylenetetrazole-induced anxiety-like behaviors and associated changes in cognition and monoamine levels Using a height-based anxiety test called the elevated plus maze, researchers found that rats that had been administered curcumin demonstrated significantly less anxiety-like behavior than the control.

Several other animal-based studies have similarly found that curcumin may be helpful in reducing anxiety.³²A blunted anxiolytic like effect of curcumin against acute lead induced anxiety in rat: Involvement of serotonin³³Protective Effect of Curcumin on Anxiety, Learning Behavior, Neuromuscular Activities, Brain Neurotransmitters and Oxidative Stress Enzymes in Cadmium Intoxicated Mice³⁴Pretreatment with curcumin attenuates anxiety while strengthens memory performance after one short stress experience in male rats Furthermore, these findings are not limited to animals.

As anxiety and depression often go hand-in-hand, research on one or the other often measures both. For example, one of the above-cited studies on curcumin’s effects on depression also measured its impact on anxiety.³⁵Investigation of the efficacy of adjunctive therapy with bioavailability-boosted curcuminoids in major depressive disorder. And as was the case with depression, curcumin was similarly shown to be effective at reducing measurements of anxiety by the end of the 6-week study.

Most of these studies focus on the effects of curcumin alongside a regularly prescribed antidepressant. However, there is further evidence to suggest that curcumin alone may be effective in reducing anxiety.³⁶An investigation of the effects of curcumin on anxiety and depression in obese individuals: A randomized controlled trial.

Take, for example, one of the above-cited studies similarly examining the effects of curcumin on depression and anxiety.³⁷Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomised, double-blind, placebo-controlled study. In this study, a total of 123 subjects were split into 4 groups, consisting of a placebo group, a low-dose curcumin group, a high-dose curcumin group, and a curcumin-saffron group. At the end of the 12-week trial, all three non-placebo groups demonstrated better scores on measurements of anxiety.

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Benefits of Turmeric

Although most people lump turmeric and curcumin together, they are two distinct substances. As mentioned above, curcumin only makes up 2-8% of turmeric.³⁸Curcumin and obesity.

In addition to curcumin, turmeric contains other curcuminoids, oils, sugars, proteins, and resins.³⁹Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. As these other components may have different effects on the body, it’s important to look at the health benefits of turmeric as a whole in addition to curcumin specifically.

For example, researchers in 2012 found that turmeric is much more effective in fighting various cancer cells than curcumin alone.⁴⁰Multitargeting by turmeric, the golden spice: From kitchen to clinic. Against cells of breast cancer, pancreatic cancer, colon cancer, and more, turmeric was significantly more effective.

And while curcumin has been shown to potentially decrease blood pressure by a slight amount, turmeric is even more promising. For example, one study found specifically that turmeric alone was highly effective in reducing the blood pressure of subjects suffering from lupus.⁴¹Oral supplementation of turmeric decreases proteinuria, hematuria, and systolic blood pressure in patients suffering from relapsing or refractory lupus nephritis: a randomized and placebo-controlled study.

Furthermore, even curcumin-free turmeric has been shown to possess several health-beneficial properties. For example, it exhibits potential anti-inflammatory, anti-diabetic, and anti-cancer effects.⁴²Curcumin‐free turmeric exhibits anti‐inflammatory and anticancer activities: Identification of novel components of turmeric

Unfortunately, research on turmeric and curcumin-free turmeric is still somewhat limited. The research thus far is promising, but further research is needed.

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Summary

For thousands of years, turmeric and curcumin have been used in ancient Chinese and Indian medicinal traditions. In the past few decades, research has begun to verify these health benefits.

From relieving chronic pain to helping with weight loss, turmeric has been shown to be a fantastic supplement for supporting a healthy lifestyle.