Turmeric Powder: A Comprehensive Review
Turmeric is a wonderful health booster when taken as a supplement. Here's a comprehensive overview of its amazing benefits.
Turmeric has been used for centuries in India as both a spice for Indian cuisine and a medicinal plant for its anti-inflammatory properties and other health benefits.
Today, we know them as antioxidants packed with healthful goodness you can get from supplements. However, turmeric isn't the most bioavailable herb. Even if you take it, it may not be absorbed by your body as well as you'd like.
For that reason, it's important to combine turmeric with the right ingredients to ensure you get the full anti-inflammatory and antioxidant benefits. It’s important to choose the right turmeric supplement.
How We Choose the Best Turmeric Powder Supplement
When selecting a turmeric dietary supplement, pay attention to third-party certifications, additional ingredient lists, and recommended dosages.
We suggest choosing organic or non-GMO ingredients to avoid any harmful pesticides or other chemicals in the supplement.
If you have food sensitivities, look for products without eggs, milk, lactose, soy, or any of their derivatives.
Curcumin has poor absorption rates. A turmeric supplement must contain a high concentration of curcumin plus extra phospholipids from sunflower oil to help with absorption. If you buy a supplement containing turmeric, take it with food that contains absorption agents, such as black pepper or coconut milk.
Best Overall Turmeric Powder
It uses a turmeric extract called curcumin, which has been shown to be effective in several studies. Researchers who have studied Meriva found that it helped increase the bioavailability of curcumin.
Some users have reported that they experience pain relief when they take either a 500-mg dose of curcumin or a 250- mg dose.
This formula is made in NSFs-certified and GMPs-registered facilities. While this supplement isn't registered organic, Thorne claims they strive to use organic products as much as possible.
This supplement is on the pricey side, but it provides the same effects as other turmeric supplements even if you take a smaller dose.
Best High Dose Turmeric Supplements
If you want a higher dose, Purity Organic Turmeric Curcuma offers a whopping 2,500 milligrams of turmeric root in 2 capsules. It also has a short ingredient list, including turmeric root extract and black pepper extract to increase the absorption of curcumin.
These supplements do not have a long ingredient list of harmful ingredients, including artificial flavors, artificial colors, preservatives, binders, and artificial sweeteners.
Best Vegan Turmeric Supplement
BioSchwartz Curcumin with Bio Perine pepper has everything you want, without any animal products. The short ingredient list contains turmeric root, turmeric extract, pepper, and the vegetable capsule.
Many users report a reduction in pain when taking these supplements. However, these are more expensive than most other turmeric supplements.
Best Turmeric Powder Supplement
FGO Organic Turmeric Root Powder allows you to supplement it with food. You can take a teaspoon of ground turmeric and add it to shakes, foods, or teas.
This supplement is USDA-certified organic, so you can be sure that it's grown using safe practices.
However, if you really want to get the full benefit, you’ll need to take the powder as an alternative to capsules to help with better absorption.
Best Budget Turmeric Supplement
Nature’s Nutrition Turmeric Curcuma with BioPerine & Ginger is less expensive than other capsules.
Turmeric is combined with ginger for digestive health, and pepper to enhance curcumin absorption.
It's made in GMP- certified facilities and offers non-GM, vegan ingredients. Even with the ginger, some people report stomach pain.
What is Turmeric?
Science claims that turmeric contains a bioactive compound with therapeutic effects, which are called curcuminoids.
Curcumin is the active ingredient in turmeric and is what gives the spice its yellow color. It is an excellent antioxidant and has potent anti-inflammatory properties.
Turmeric root comes from the turmeric plant, which belongs to the ginger family. It's commonly recognized as one of the most frequently mentioned medicinal herbs in all of science.
Although turmeric contains only 2 to 9 % curcuminoids, 75% of these active curcuminoids are curcumin, the "star" of turmeric.
It's been utilized in traditional medicine, and dietary supplement, particularly in Ayurvedic medicine.
Benefits of Turmeric Powder
These benefits include heart disease, cancer, metabolic syndrome, Alzheimer’s disease, and various degenerative conditions. That’s why anything which can help fight chronic inflammation could be potentially important in preventing and treating disease.
Turmeric helps improve brain function: It might also help improve memory and concentration by increasing brain-derived neurotrophic factor (BDNF) levels. Curcumin boosts levels of BDNF, which increases the growth of new neurons and helps fight various degenerative processes.
Turmeric can prevent and reverse heart disease: Inflammation and oxidative stress play an important role in the development of unstable angina which results in acute myocardial infarctions, arrhythmias, and eventually heart failure. Curcumin has both anti-inflammatory and anti–oxidant properties, which means it can help prevent heart disease.
Turmeric can kill cancer cells: Curcumin has been shown to have anti-cancer effects and it impacts cancer cell growth and development. It has been shown that it contributes to the death of cancerous cells, reduces the growth of new blood vessels in tumors, and reduces the spread of cancer.
Turmeric reduces Alzheimer's risk: Curcumin has been shown effective in preventing and treating Alzheimer's disease. It reduces risk factors for a number of chronic diseases and decreases the risk of Alzheimer's.
Turmeric alleviates symptoms of arthritis: Curcumin has been shown to have anti-inflammatory and antioxidant effects. Studies suggest that curcumin may help with joint pain for people with osteoporosis, rheumatoid disease, and other inflammatory diseases. In a study, curcumin was found to be more effective than an anti-inflammatory and arthritis drug but without the risk of developing leaky gut or heart disease.
Turmeric helps fight depression: Curcumin, an antioxidant, scavenges free radicals that cause inflammation. Reducing oxidative stress can help reduce inflammation. A recent study has found that depression may be related to chronic inflammation. There is also evidence that curcumin can help increase the production of serotonin and dopamine in the brain.
Turmeric helps prevent aging and promotes longevity: Research shows that curcumin activates certain proteins which help delay cellular aging and promote longevity. Curcumin has been shown to combat cellular damage and increase life span in animal studies.
Turmeric protects the joints: Turmeric has been said to help relieve arthritis symptoms, with studies showing that the spice has anti-inflammatory and pain relief properties. Arthritis is an inflammation that causes joint pain and stiffness.
Turmeric powder is a natural pain reliever: Curcumin is the main active compound in turmeric, which makes it a potential treatment for various health conditions, including a decrease in pain and improved mobility in people with arthritis.
Turmeric boosts skin health: It has been used for centuries to treat a wide variety of conditions, including infections, inflammation, oxidative stress, and cancer. Early evidence suggests taking turmeric/curcumin products both orally and topically may benefit skin health.
Uses and Types of Turmeric
You can get the benefits of turmeric by using it often in your cooking. However, turmeric powder has a small amount of beneficial curcumin. Taking curcumin in supplement form is a good way to get more of the compounds. Some high-quality turmeric pills have up to 95% concentration of curcuminoid.
The best way to take turmeric is with organic, fermented, and black pepper capsules. This combination makes sure that the nutrients in the spice are better absorbed by your body.
The fermentation makes it easier to digest. Look for a supplement that also contains other ingredients like ashwagandha, ginger, Boswellia, milk thistle, dandelion, and peppermint.
Turmeric Essential Oil
Turmeric is available in essential oil as an alternative to capsules that can be used along with food and supplements.
If you are going to use turmeric essential oil internally, make sure it's a high-quality oil and dilute it in water add a small drop into your morning smoothies.
Best Turmeric Powder Supplement for You
Turmeric is one of the most important nutrients in the world. There are different forms of it, like fresh turmeric spices, powder, extract, or capsules.
This herb has anti-inflammatory and antioxidant properties. It has many scientifically proven benefits, like helping with blood clots and depression, and fighting inflammation, arthritis, improving heart health, and preventing Alzheimer's disease and cancer.
Adding fresh turmeric to your food is a great way to get its health benefits. Make sure to use only organic turmeric, and find a high-quality supplement that is organic and also contains black pepper.
Turmeric Powder FAQs
Can turmeric help you lose weight?
Consuming turmeric tea regularly can help increase the amount of bile produced by your stomach to helps to break down fat, which makes this spice a great way to lose weight.
Is turmeric effective for sleeping?
Turmeric is a great spice to use because it helps fight inflammation and has a lot of antioxidants. It also can help with sleep quality. You can add it to your bedtime routine to relax and improve your mood, as well as potentially lower your anxiety levels.
Should I take turmeric curcumin daily?
High doses of turmeric and curcumin are not recommended long-term. This is because there is not enough research to confirm that they are safe. However, it is said that 1.4 mg per pound (0–3 mg/kg) of body weight is an acceptable daily intake.
How can you tell if the turmeric powder is good?
To test for adulteration, one of the easiest ways is to add a teaspoon of ground turmeric powder to a cup of warm water. Don't stir it and let it sit for a while. If the powder settles down at bottom of the glass with water above, then the turmeric is pure enough for use.
Is all turmeric powder the same?
Ground turmeric powder is not the same as fresh turmeric root. Both variants come from the same herb, but they're different. However, they exist in different forms of fresh roots. Ground turmeric powder is basically ground-up fresh turmeric roots.
What is the best way to take turmeric daily?
Turmeric is best taken in liquid form, either in liquid shot form or blended into a drink or smoothie, for maximum absorption.
When is the best time to take turmeric?
Turmeric is most effective when taken either in the morning to begin your day, or at night to help fight inflammation from the day's activity. We also suggest taking turmeric with a meal because it helps increase its absorption.
Is it better to take turmeric powder or capsules?
Turmeric root powder is best taken in capsule form. Ground turmeric powder is good as a spice, but turmeric capsules are better than powders.