That said, a turmeric supplement has the potential to deliver a much higher dose of curcumin, which is especially helpful for reaping all the benefits it has to offer.
“As a longevity nutritionist, I love recommending turmeric supplements for their scientifically-backed benefits,” says Ella Davar, RD, founder of Gut-Brain Method. “I also recommend it for gut health, as curcumin supports gut lining integrity and promotes a healthy balance of gut bacteria. For heart health, it’s a fantastic option to improve endothelial function and lower LDL cholesterol, key factors in reducing heart disease.”
Davar says turmeric is also remarkable for brain health support, “with neuroprotective benefits that may help reduce the risk of depression and cognitive decline.” Some studies suggest it may even help prevent age-related diseases like Alzheimer’s, Parkinson’s, and Huntington’s disease, says Rosales.
Who should take turmeric supplements?
Most people could benefit from taking a turmeric supplement, as the active compound, curcumin, has far-reaching benefits for overall health. “Its potent antioxidant properties not only neutralize free radicals but also enhance the body’s natural defenses, which is crucial for aging well,” says Davar. What’s more, she often recommends turmeric supplements to clients coping with chronic pain or inflammatory conditions.
Athletes, in particular, who train most days of the week and complain of sore muscles may benefit from taking a turmeric supplement to reduce joint pain, says Ehsani.
In fact, in studies on both active and inactive people, curcumin helped with post-workout muscle damage and inflammation without interfering with normal healing processes like NSAIDs would, explains Moon. “A small study found it may even help with the dreaded delayed onset muscle soreness (DOMS).” People with osteoarthritis could also consider a turmeric supplement, as it can help alleviate joint pain and improve mobility.
What are the different types of turmeric supplements, and which is most effective?
Davar recommends incorporating turmeric supplements tailored to your specific health goals.
“If you’re looking for optimal absorption, liposomal turmeric, which encases curcumin in lipid layers, or water-soluble turmeric like micellar curcumin, are excellent options due to their enhanced bioavailability,” she says. “For those with sensitive digestion, fermented turmeric is a gentler alternative that may also have enhanced bioactivity.”
As for the most effective form, make sure your turmeric supplement contains bioavailability-enhancing ingredients, like piperine (a black pepper extract) which increases curcumin absorption by up to 2,000%. It’s also ideal to take the supplement with a meal containing some fat.
Turmeric supplements come in many forms—powders, capsules, tablets—but some research suggests the most absorbable type of turmeric is in liquid form.
