Understanding Turmeric Supplements: Benefits, Types, and Expert Tips


Turmeric Supplements: Benefits, Types, and Expert Tips

Turmeric, the golden spice, is loaded with multiple health benefits, making it a popular dietary supplement among health-conscious people. Those who are aware of its health benefits look for different ways to incorporate it into their daily routine. The major benefits of turmeric are due to curcumin, its biologically active ingredient. Some of the turmeric benefits are skin health, joint health, arthritis, digestive health, depression, and allergies.

Turmeric supplements are available in different types (capsules, tablets, soft gels, liquid, gummies) and dosing for those who prefer taking turmeric supplements due to the advantages of quality, concentration, standardisation, curcumin absorption and bioavailability. To enhance the bioavailability, these supplements contain black pepper.

Properties of Turmeric

  • Anti-oxidant: Scavenge free radicals or reactive oxygen species.
  • Anti-inflammatory: Curcumin decreases inflammation, reduces pro-inflammatory cytokines and inhibits the enzymes involved in inflammation. This anti-inflammatory potential of curcumin makes it beneficial in conditions associated with inflammation including ulcerative colitis, arthritis, etc.
  • Neuroprotective: Curcumin blocks the production of inflammatory cytokines. This is important to maintain the health of neurons.
  • Hepato-protective: Liver injury occurs due to factors like alcohol, drugs, dietary factors, pathogens, etc. Curcumin has hepatoprotective effects

What are Turmeric Supplements?

Turmeric supplements contain curcumin which has anti-inflammatory and anti-oxidant properties. This is the main reason why these supplements reduce inflammation, lessen pain, and fight free radicals.

Curcumin blocks inflammatory cytokines and enzymes while restoring a natural balance of T cells. These cells cause inflammation (Th 17 cells) and also protect against it (regulatory T cells).

Types of Turmeric Supplements

  • Curcumin phytosomes contain a complex of curcumin with phosphatidylcholine to improve curcumin bioavailability. Some of the options include Jarrow Formulas Curcumin Phytosome Meriva, Thorne Curcumin Phytosome 1000 mg
  • Liposomal turmeric: Liposomes allow greater absorption of its contents and have higher bioavailability. CodeAge Liposomal Turmeric Curcumin is one such example.
  • Curcumin supplements for pets usually address muscle and joint health in pets.  Ayush Herbs Pet Curcumin 97% is one such pet supplement option in this category.
  • Turmeric powder: Banyan Botanicals Turmeric Root Powder is one of the options in this category of turmeric supplements.
  • Combination Supplements contain additional ingredients along with turmeric like turmeric and ginger, turmeric and boswellia complex, curcumin and CoQ10, etc.
  • Advanced formulas containing curcumin extract, reduced L-Glutathione, and omega. For example, Nordic Naturals ProOmega Curcumin
  • Curcumin supplements for healthy mood and emotional balance like Terry Naturally Saffron Lift + Curcumin.
  • Curcumin gummies like Nordic Naturals Zero Sugar Curcumin Gummies.
  • Turmeric tea: Stress relieving and harmonizing caffeine-free tea are available containing turmeric along with tulsi, ginger, clove, cinnamon, black pepper, etc.
  • Turmeric tonic: This is a liquid form of turmeric supplement that mostly contains turmeric root and black pepper fruit extract.
  • Fermented turmeric: The fermentation of turmeric powder with lactic acid bacteria increases the curcumin content and also strengthens specific pharmacological activity.

Different Types of Turmeric Present in Supplements 

Are you looking for the best turmeric for joint health? It is first important to know the different types of turmeric high-quality supplements contain.

  • Organic Turmeric: You may know that organic turmeric powder has been used as a spice traditionally.
  • Organic Freeze-Dried Turmeric: This type of turmeric is prepared by a freeze-drying process. It preserves the nutrient value of turmeric. 
  • Organic Turmeric Concentrated Extract: Turmeric is present in the concentrated form and provides anti-inflammatory and antioxidant benefits.
  • Organic Turmeric CO2 Extract: In this type of methodology, CO2 is used in the extraction process. The method produces a premium turmeric extract. 

Health Benefits of Turmeric Supplements

Health Benefits of Turmeric Supplements

This section explains the different health benefits of turmeric supplements or curcumin supplements based on recent research studies.

Overall wellness

The quality of life is compromised due to joint pain, irritated gut tissue, stress, etc. Turmeric can help you combat all of these issues affecting your quality of life.

Inflammation

Inflammation is associated with many health issues. Many people take turmeric for inflammation-related concerns like arthritis, irritable bowel syndrome, etc.  Turmeric soothes inflammation due to its anti-inflammatory potential. Curcumin blocks the production of molecules causing inflammation. When inflammation reduces, one starts experiencing the benefits of reduced swelling, pain relief, etc. 

Joints

Joint health is important to enjoy painless movements. Different research studies have highlighted the potential of turmeric in arthritis. It improves joint health by reducing pain, discomfort and swelling. Is curcumin a natural painkiller? One study found it to be more effective than diclofenac sodium. Studies support the use of curcumin for arthritis and joint support. 

Digestive Health

Turmeric improves digestive health by soothing irritated gut tissue. 

Mood 

Turmeric boosts the production of feel-good neurotransmitters that elevate mood. Do you know curcumin enhances DHA synthesis and increases its concentration in the brain? DHA is an omega-3 fatty acid that is closely associated with brain function and mood.

Depression

Curcumin may be beneficial in reducing the symptoms of depression and anxiety.

Skin Health

Many people use turmeric masks to improve skin health because it is a natural support for clear (reduces acne) and radiant skin. It is one of the major ingredients in formulations promoting healthy skin. Deeply nourishing face oil contains turmeric in combination with vitamin C to brighten and even skin tone. One option with this composition is DermaE Natural Bodycare Vitamin C Glow Face Oil

Liver

Turmeric positively affects liver health by enhancing the natural detoxification abilities. 

Women’s Health

A study demonstrated the effect of 500 mg daily curcumin taken orally for 12 weeks among 60 women with a history of PCOS. Curcumin significantly reduced weight and BMI, serum insulin, total cholesterol, LDL, and total-/HDL cholesterol ratio. It also increased HDL cholesterol and insulin sensitivity. Another study found that curcumin reduced fasting plasma glucose and dehydroepiandrosterone levels. 

Overall, curcumin has beneficial effects on serum inflammatory markers, weight loss and glucose and lipid metabolism in PCOS.

Sports and Physical Exercise

Those involved in sports activities need rapid recovery to optimise performance. This is also vital to reduce the risk of injury.

It would be interesting to note that athletes and physical exercise practitioners may benefit from curcumin supplementation. How? A study found that those receiving curcumin supplements in this group had reduced pain and muscle damage, improved muscle performance, better recovery, good physiological and psychological response during training and improved gastrointestinal function.

Another study including football match players associated curcumin with less muscle damage and soreness, better recovery and better performance after exercise. The study also concluded that curcumin supplements attenuate inflammatory biomarkers like CRP and soreness after match play indicating that turmeric supplements may be beneficial in accelerating post-match recovery.

Top 12 Turmeric Supplement Types: An Overview

1. Turmeric Supplements for Joint Support

Turmeric has a strong anti-inflammatory potential and its active ingredient curcumin improves joint health by reducing inflammation. There are many turmeric supplements available in capsule or tablet form in specific dosages that can be used to support joint health. 

2. Turmeric Powder

Organic turmeric powder supports healthy inflammatory response and overall well-being. It is consumed by mixing ¼ to ½ teaspoon of turmeric powder in warm water. The health benefits include a healthy gut, comfortable joint movement and glowing skin. Banyan Botanicals Turmeric Root Powder is one example of a turmeric powder supplement.

3. Turmeric Gummies

Turmeric gummies ensure a harmonious blend of taste and health benefits. These are free from gluten, refined sugar, artificial additives, etc.

Garden of Life MyKind Organics Turmeric Gummies contain a certified organic turmeric blend of organic fermented turmeric root, organic turmeric root extract standardised to 95 % curcuminoids and organic black pepper fruit. It also contains organic cinnamon bark and organic fermented ginger root.

The main health benefit of these gummies by Garden of Life is to promote a healthy inflammatory response.

4. Fermented Turmeric

Dr. Mercola Organic Fermented Turmeric

Dr. Mercola Organic Fermented Turmeric is an organic dietary supplement containing Organic Turmeric Rhizome Extract and Organic Fermented Turmeric Rhizome Powder. The main benefit of this supplement is bioavailability and enhanced anti-oxidant activity. This combination is beneficial for the eye, immune, skin, gut, brain, heart, colon, prostate, breast and joint health. It also supports healthy inflammatory responses.

5. Turmeric Supplement for Recovery and Nourishment

Garden of Life Organics Golden Milk Powder contains an organic turmeric blend, which is one of the major ingredients from the organic golden milk blend of this supplement. This turmeric blend comprises organic turmeric root, organic turmeric root extract standardized to 95 % curcuminoids and organic fermented turmeric root.  It also contains organic black pepper, cardamom, ginger, Ashwagandha, coconut water powder, and cinnamon bark. The probiotic (1 billion CFU, Bifidobacterium lactis and Lactobacillus acidophilus) in this formula support healthy digestion.

6. Drink Mix Formula

Metagenics Golden Fusion is a practitioner-exclusive dietary supplement that combines highly Bioavailable Curcumin and Grass-Fed Collagen Peptides. This innovative formula also contains organic coconut milk powder, cinnamon bark powder, moringa leaf powder, ginger rhizome, cardamom seed powder, black pepper fruit powder, etc. The proprietary mix of curcumin is derived from Curcuma longa L rhizome extract standardised to 40% curcuminoids and fenugreek. One scoop of this formula can be mixed with 4 to 6 ounces of hot water or milk. 

7. Turmeric Tonic

Vitanica turmeric tonic, formulated by Dr Tori Hudson, is a liquid turmeric supplement formulated for daily use to support digestive health, immunity and healthy inflammation. The ingredients of this tonic are ginger, turmeric, whole root formula and black pepper. One teaspoon is mixed with 2 to 3 ounces of water for consumption. 

8. Turmeric Supplements to Reduce Inflammation/ Combination Turmeric Supplements

Planetary Herbals Inflama-Care contains a combination of turmeric, boswellia and ginger to promote a healthy inflammatory response and optimise good health. This unique composition of curcumin supplement works by modulating or inhibiting pro-inflammatory compounds like COX-2, NF-KB, etc and promoting anti-oxidant activity.

Other options include Banyan Botanicals Turmeric Organic, Wakunaga Kyolic Healthy Inflammation Response Formula 111, etc.

9. Curcumin with CoQ10

Ayush Herbs CoCurcumin contains CoQ10, turmeric root extract with 97% pure curcuminoids, coconut milk powder, black pepper fruit, ginger root and long pepper fruit. This combination ensures maximal curcumin absorption while providing overall health benefits of daily wellness, digestive health, heart health, joint and muscle health, immunity and energy. 

10. Turmeric Supplements for Good Sleep

New Chapter Turmeric Force Nighttime is formulated to support healthy sleep and inflammation support. This formula ensures maximal absorption for good results. 

11.  Turmeric Tea

Turmeric tea is beneficial in reducing inflammation, relieving joint pain, enhancing immune function, stress relief, etc. Organic India Tulsi Tea Turmeric Ginger, and Organic India Tulsi Turmeric Rooibos are some of the options.

12. Liquid Turmeric Supplements

Global Healing Turmeric Raw Herbal Extract is for those who are troubled with achy joints and are looking for a supplement that can regulate inflammation. The liquid formula ensures potency and bioavailability.

Advances in Turmeric Supplements

Liposome encapsulation, phospholipid complexes, etc are some of the advancements in turmeric supplements

Poor bioavailability is one of the major drawbacks of curcumin supplements. When a supplement is absorbed poorly, it is metabolised and eliminated rapidly. This is why it is always advisable to choose high-quality supplements because they offer the benefit of bioavailability. These have black pepper, encapsulation of curcumin in liposomes, etc to overcome poor bioavailability. 

What Experts are Saying About Turmeric Supplements 

  • Thorne Curcumin Phytosome Meriva contains clinically studied curcumin form (Meriva). The absorption is higher compared to regular curcumin because curcumin is attached to the phospholipid. Also, this supplement is NSF-certified and can be used by athletes as a part of their recovery plan. Research studies have also mentioned the benefit of curcumin for those experiencing muscle soreness after exercise.
  • Dosage in NOW Turmeric & Bromelain falls within the recommended dose of 500 to 1000 mg daily. The ingredient list is short. 
Garden of Life Mykind Organics Extra Strength Turmeric
    • Turmeric gummies are a good option for those who do not want to add pills to their routine. These are perfect for vegans because gummies use pectin instead of gelatin.
    • Liquid turmeric supplements can be easily added to water and other drinks.
    • Avoid turmeric supplements if you are taking blood thinning medications, anti-diabetic medications, etc. 
    • Pregnant and breastfeeding women should avoid turmeric supplements.
    • Since fat increases turmeric absorption, it would be a good idea to take turmeric supplements with meals.
    • Turmeric supplements are beneficial for athletes, arthritis, irritable bowel disease, Crohn’s disease, joint disorders, etc
    • It may take 4-8 weeks or more to see the benefits of curcumin supplements in improving inflammation. It also depends on diet, lifestyle, exercise, etc.

    Tips to Maximise Benefits From Curcumin Supplements

    • Choose a high-quality supplement because they are clean and free from harsh chemicals.
    • Check the product label for composition, concentration, and extra ingredients, also.
    • Curcumin is fat-soluble so it is better to consume it with healthy fats like avocado or olive oil.
    • Check the concentration of curcumin.
    • Check the label for the type of turmeric present.
    • Confirm for third-party testing, and certifications like GMP, NSF, etc.
    • Many high-quality supplements are standardized to 95 per cent curcuminoids.
    • The curcumin concentration should be at least 500 milligrams.
    • Check for the presence of organic Black Pepper because it increases the ability of the body to use turmeric better by increasing curcumin absorption up to 2,000%.
    • You can choose the supplement depending on your preference. 
    • Drink mix supplements are also a good option. They have other herbal ingredients as well.
    • Fermented turmeric supplements are known for their increased absorption.

    Conclusion

    Turmeric is a well-known spice used in cooking. Its absorption is challenging!  What about turmeric supplements? These are available in convenient capsules and tablet forms, have unique compositions and are easily absorbable. 

    The article provides in-depth insight into the different types of turmeric supplements, their ingredients, what to look for while choosing turmeric supplements, etc.

    Have question? Drop a comment below.

    FAQ:

    1. How does turmeric help with inflammation? 

    Yes, turmeric helps with inflammation. It blocks the enzymes causing inflammation and regulates it. Many people take turmeric for arthritis which is a condition associated with inflammation. 

     2. What are the best turmeric supplements? 

    There are many best turmeric supplements available. You may get more information by reading the blog above to understand the types of turmeric supplements, ingredient value, etc. To help you choose the best turmeric supplement, you may consult a healthcare provider, connect with one of our experts and find out more about turmeric supplements on our website. 

     3. Can turmeric relieve joint pain? 

    Yes, turmeric can relieve joint pain by reducing inflammation and associated symptoms.

    4. Is turmeric safe to take daily?

    Turmeric is usually used as a spice and it is safe to be taken daily. However, it is always important not to exceed the recommended dosage. You may consult your healthcare provider to know more about dosage. 

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