What is the most effective form of turmeric?

Best overall turmeric supplement: Pure Encapsulations Curcumin 500 with Bioperine Supplement form: capsule. Dosage: one capsule, 1-3 times daily between meals. Servings per container: from around 120 servings per bottle.

medicalnewstoday.com - 10 of the best turmeric supplements: Benefits, risks, and facts for 2022

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. What is turmeric? The turmeric root comes from the turmeric plant, which is part of the ginger family. Ground turmeric root is available in supermarkets, and many people use it as a cooking spice. Turmeric is the primary component of curry powder and contributes to the vibrant yellow-orange color of the spice blend. The color comes from a chemical called curcumin, which the turmeric plant produces. Turmeric supplements tend to come in capsule form and usually contain ground turmeric root with other ingredients. Learn more about turmeric here. Turmeric vs. curcumin Turmeric is a plant belonging to the ginger family. People use its roots in spices and teas. Curcumin is the most active compound of turmeric roots and gives them their bright yellow color. A 2020 study writes that curcumin has very low bioavailability because it is almost insoluble in water. This means that only small amounts reach the bloodstream when a person takes curcumin orally. It is also less effective as a health supplement because curcumin changes quickly to inactive metabolites. Additionally, the gastrointestinal tract cannot absorb curcumin well in its free form. As a result, scientists have developed formulas that use micelles, liposomes, microgels, and more to increase the solubility and bioavailability of curcumin. Curcumin extracts contain 100% curcumin in a supplement. However, a turmeric supplement can contain up to 95% curcumin and around 3% root powder. Turmeric contains nutrients including vitamin C, vitamin B6, and manganese. It also contains many other antioxidants. When taken in certain doses, turmeric and curcumin may benefit health in several ways, such as reducing inflammation. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. How we chose Medical News Today chooses products that meet the following criteria: Price: Products suit a wide range of budgets. Products suit a wide range of budgets. Ingredients: Products list all ingredients clearly, with manufacturing processes outlined. Products list all ingredients clearly, with manufacturing processes outlined. Safety: Products contain ingredients deemed safe for ingestion. Products contain ingredients deemed safe for ingestion. Reputation: Products are from businesses that adhere to industry best practices. Comparison The table below compares each of the turmeric supplements in this article. Form How to take Dosage Servings per container List price Pure Encapsulations capsule one capsule, 1–3 times per day turmeric: 500 mg from around 120 servings from around $44 Persona capsule one capsule per day turmeric: 500 mg no information available $0.37 per day Swanson capsule two capsules, 1–2 times per day with food curcumin: 700 mg from around 120 servings around $22 Care/of capsule no dosage stated, take with food and water turmeric: 350 mg 30 day supply $8 per month SeekingHealth liquid take with or without food or add to drinks 1 teaspoon (5 ml) 30 servings $45.95 Stonehenge Health capsule three capsules per day, 20–30 minutes before food turmeric: 1,650 mg 30 servings around $45 FGO powder to be used in cooking 1 tablespoon (7 g) from 32 servings from around $8 Further Food capsule 1–2 capsules per day with food turmeric root extract: 500 mg organic turmeric root: 110 mg from 60 servings around $18 Gaia Herbs capsule 1–2 capsules per day organic turmeric root and turmeric root: 482 mg

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curcumin: 36 mg from 120 servings around $40 Sports Research soft gel 1–2 soft gels per day turmeric extract: 500 mg

curcumin: 475 mg from 120 servings from around $21

What to look for in turmeric supplements Curcumin has a low absorption rate into the bloodstream. Turmeric and curcumin tablet supplements frequently include ingredients that can significantly increase absorption rates. A turmeric supplement should include a high concentration of curcumin plus an ingredient to help enhance its absorption by the body. A 2019 research paper suggests that taking curcumin with piperine, a compound found in black pepper, can help the body absorb more curcumin. For this reason, curcumin supplements may contain piperine to improve absorption. Lecithin and liposome formulas may also increase absorption. The supplement will have a higher, more concentrated curcumin content if it contains turmeric extract rather than powdered turmeric. It is also important to choose products from reputable brands. The Food and Drug Administration (FDA) does not regulate supplements in the same way as pharmaceuticals. However, many companies have sought independent approval to ensure their product is reputable. Choosing supplements with third-party certifications or approval may help people avoid using low quality products. Finally, always consider the dosage when purchasing supplements. Curcumin and turmeric supplements are available in different dosages. Some supplements contain a higher dose of curcumin per capsule than others. Dosage recommendations vary depending on the condition a person wishes to treat, but supplements typically contain 500–1,000 mg per serving. Before starting a new supplement, people should speak with a doctor, particularly if they are currently taking medications for other health reasons. When to consult a doctor Research considers turmeric safe in recommended amounts. However, there have been reports of side effects from dosages between 500–12,000 mg, including: diarrhea

headache

rash

yellow stool If a person experiences side effects of turmeric that do not go away, or they have concerns about the effects of supplements on any medications, they should contact a doctor. A person should speak to a doctor before taking turmeric supplements if they are pregnant or breastfeeding. Research into the safety of turmeric for pregnant people is lacking. Those who are taking anticoagulants (blood thinners) should also be cautious when using turmeric or curcumin, according to a 2019 study . There is a lack of clinical data on how turmeric affects blood clotting or bleeding, and there is no data suggesting that turmeric can interact with antiplatelet drugs such as aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs). However, the United Kingdom National Health Service (NHS) writes that turmeric may put a person at increased risk of bleeding because it can interfere with how blood clots form. Additionally, curcumin may decrease the clearance of warfarin from the body. The NHS also writes that turmeric or curcumin may reduce blood sugar levels and increase a person’s risk of becoming hypoglycemic. People with diabetes should talk with a healthcare professional before taking turmeric or curcumin. Alternatives to turmeric supplements People can use turmeric in baking or cooking and combine it with an active ingredient to increase absorption, such as black pepper. Homemade smoothies are a good alternative to supplements because people can change the ingredients to suit their preferences. Additionally, making food and drink with turmeric gives people more control over the ingredients they consume. Protein and energy balls may also include turmeric and black pepper and are easy to make at home. Health “shots” in health food stores and some supermarkets sometimes include ginger and turmeric. Shots are a potential liquid alternative to supplements. Although using turmeric as a spice may offer health benefits, supplements are much more concentrated and provide higher therapeutic doses of curcumin. The FDA regulates dietary supplements. However, people should be cautious about the claims made by manufacturers. Frequently asked questions Below are some of the top frequently asked questions about turmeric supplements. What is turmeric good for? According to the National Center for Complementary and Integrative Health (NCCIH) , there is little scientific evidence to support turmeric’s health benefits. However, many manufacturers of dietary supplements promote turmeric as being good for health conditions, including: respiratory infections

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allergic responses

digestive disorders

liver conditions

mental health conditions, such as depression Is it better to take turmeric or curcumin? Curcumin is a plant compound found in turmeric that may offer some health benefits. Although some evidence suggests that curcumin supplements may improve symptoms such as inflammation in some people, more research is needed to confirm these potential health benefits. Curcumin and turmeric supplements offer different potential benefits, meaning one may benefit certain conditions more than the other. A doctor can advise a person on the best option for them. Who should not take turmeric supplements? According to the NCCIH , small amounts of turmeric should be safe for most people. However, the British Heart Foundation (BHF) advises that consuming higher quantities of turmeric may thin the blood, creating potential danger for those taking blood thinners, such as warfarin. The BHF also advises that people with gall bladder conditions should not take turmeric supplements, as they may increase bile production. However, they add that cooking with turmeric should be safe. If a person notices any side effects after taking turmeric supplements, they should consult a doctor. These side effects can include: upset stomach

acid reflux

diarrhea

dizziness

headaches What is a turmeric supplement good for? Turmeric contains antioxidants, which may benefit certain aspects of a person’s health, such as cardiovascular health. However, more research is needed. Can I take supplements daily? People can take supplements daily. However, a person should not take high doses of turmeric for long periods. People should also speak with a doctor regarding a supplement plan.

medicalnewstoday.com - 10 of the best turmeric supplements: Benefits, risks, and facts for 2022

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