Experts say to stick with curcumin supplements, preferably the high-quality extracts used in clinical trials, which contain up to 95% curcumin. Look for brands using black pepper (piperine), phospholipids (Meriva, BCM-95) antioxidants (CurcuWIN) or nanoparticles (Theracurmin) for better bioavailability.
Turmeric is available as a capsule, tablet, or as an extract, the latter of which is more likely to be free of contaminants. The typical dose used to relieve pain due to inflammatory conditions such as osteoarthritis is between 400 and 600 mg, three times a day.
Best Turmeric Supplement for Inflammation: Swolverine Turmeric. Best Turmeric for Mental Clarity: KOS A Whole Latte Gold. Best Turmeric Supplement for Joint Pain: Clinical Effects TC Relief Turmeric Curcumin. Best Vegan Turmeric Supplement: Orgain Ultimate Turmeric.
The anti-inflammatory properties of turmeric can be especially helpful for those with arthritis. This includes both degenerative arthritis (osteoarthritis) and inflammatory arthritis (rheumatoid arthritis, ankylosing spondylitis, psoriatic arthritis, gout, or others).
When can you expect to see results? In one study, participants reported improvements in joint discomfort after supplementing with 2 grams of turmeric daily for 6 weeks. Another study reported results after 8-12 weeks of supplementation with 1 gram of turmeric daily.
Turmeric should be taken with meals to help with absorption. It's also a good idea to divide it into two doses taken 8 to 12 hours apart. This will help increase absorption and keep levels steady in the body. Dividing the dose may also help reduce possible side effects.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Don't take turmeric supplements if:
You're taking aspirin, ibuprofen (Advil , Motrin ), or Acetaminophen (Tylenol ). Turmeric may lessen the effects of these medications.
Share on Pinterest Adding turmeric and blueberries to oatmeal can increase its anti-inflammatory power. The Arthritis Foundation recommend eating oatmeal as part of an anti-inflammatory, high fiber diet. Adding turmeric to oatmeal can increase its anti-inflammatory power.
Ginger and turmeric both have anti-inflammatory properties. Studies have shown that daily consumption of ginger can reduce inflammation in osteoarthritis patients. Turmeric, on the other hand, has been found to be as effective as common anti-inflammatory medicines like aspirin or ibuprofen.
And a recent analysis of research published in the Journal of Medicinal Food on turmeric extracts concluded that eight to 12 weeks of treatment with standardized turmeric extracts can reduce pain due to arthritis, compared with placebo.
When to consume? According to experts, turmeric water is best consumed in the morning. “Though used both in the morning or before bed at night, turmeric water serves to be the most beneficial when had empty stomach as it helps the body burn excess flab,” Chawla said.
Most people find success taking turmeric either in the morning to start their day, or at night before bed to combat inflammation from the day's activities. We also recommend that you take turmeric with a meal since curcumin absorption increases when paired with healthy fats.
Side effects and risks
Turmeric and curcumin can cause mild side effects, such as digestive upset or headaches, in some people. Individuals who are sensitive to these substances or take very high doses may experience symptoms that include rashes, nausea, and diarrhea.
Turmeric and vitamin D are safe to take together and may even have synergistic effects.
The studies found that curcumin decreased pain significantly compared to placebo and that it was comparable to ibuprofen and diclofenac in decreasing pain and stiffness.
Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation. Tart cherry juice has been shown to protect against gout flares and reduce OA symptoms.
Turmeric's main active component — curcumin — is what gives the spice its yellow color. Curcumin has anti-inflammatory properties, making it a potential treatment for a number of health conditions, including reduced pain and increased ease of movement in people with osteoarthritis.
Research finds that an ingredient in the spice turmeric can significantly reduce knee pain in people with osteoarthritis – but it won't improve swelling or change cartilage.
The Arthritis Foundation recommends 400 to 600 milligrams (mg) of turmeric capsules, three times per day, or half to three grams of the root powder per day for inflammation relief.