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Turmeric Supplement Benefits for Joints, Inflammation & Muscles

By Rachel Link, RD, MS

July 12, 2024

Turmeric has been used in cooking and natural health for centuries, solidifying its well-deserved status as a superfood ingredient. Not only has it been shown to support a healthy response to inflammation, recent research has unearthed several other potential benefits of turmeric tablets or capsules for joints, skin and other areas of the body. As such, it's considered one of the most recommended herbal supplements.

Best of all, because it’s now available in convenient tablet form — including Ancient Nutrition's Organic Turmeric tablets and Regenerative Organic Certified® Turmeric capsules — adding turmeric to your daily routine has never been easier.

So what are the benefits of taking turmeric supplements, and how much should you take to get the most bang for your buck? Let’s take a closer look.

What are turmeric supplements?

The turmeric spice in tablet or capsule form comes from the turmeric flowering plant.

Selecting high-quality turmeric can maximize the potential health benefits of your supplement and ensure you get the most for your money. Ideally, look for a supplement that contains a high concentration of curcumin, which, overall, is the compound responsible for the health benefits of turmeric.

The best turmeric supplements should also contain piperine, which is a compound found in black pepper that enhances curcumin absorption. While more studies need to be conducted, one animal study indicated that the administration of piperine may increase curcumin absorption by up to 2,000 percent. This explains why this warming spice is often combined with turmeric in traditional Ayurvedic practices.

The best turmeric supplements are also made with fermented turmeric root, like Ancient Nutrition's Organic Turmeric tablets. Why? Fermentation supports the body’s ability to absorb the herb’s compounds.

Importance of organic turmeric

We know that conventionally grown herbs are grown with a variety of pesticides, herbicides, fungicides and synthetic fertilizers. These chemicals and other “processing agents” remain in herbs (and foods), residing inside the plant via its root system. Simply washing it off doesn’t do the trick since they’re within the plant themselves.

Many studies and reports indicate the possibility of unwanted effects of these chemicals within our foods, which is the No. 1 reason why it’s important to choose organic. But we don’t give enough credit to the plant’s own natural defenses against pests. Generally speaking, while conventional plants are given an artificial “crutch” to depend on, organic plants rely on their own defenses.

Amazingly, plants produce protective compounds that make them more resilient and defense-supporting by nature. They naturally contain resilient antioxidants and beneficial compounds that positively affect our bodies.

Benefits

Here’s a breakdown of the top benefits of organic turmeric supplements:

1. Joint health support

Turmeric has a long track record (over 4,000 years) of benefits, including supporting healthy joint function. In fact, it's one of the key joint health supplements.

Curcumin, the active compound in turmeric that gives the herb its yellow or orange pigment, plays a role in supporting healthy joints because of its soothing properties. It’s able to reduce joint tenderness, support joint range of motion and mobility, and reduce joint discomfort.

2. Supporting a healthy response to inflammation

Inflammation associated with normal aging (inflammaging) is an issue many people are focused on addressing, alongside trying to maintain healthy levels of inflammation while avoiding chronic inflammation.

Some studies show that curcumin has the potential to help support a healthy response to inflammation, which can help to support overall health. Sometimes you'll see it in recipes for wellness shots or a detox drink.

3. Support muscle strength

The compounds found in turmeric have been shown to support muscle strength during periods of physical inactivity. For this reason, turmeric can be used to aid muscle recovery.

4. Supports a healthy immune system

Curcumin works like an antioxidant in the body and can even help with promoting healthy detoxification, making turmeric a remarkable spice that supports a healthy immune system.

In fact, recent research published in the International Journal of Molecular Sciences reveals that turmeric has a major positive impact on a healthy immune system. 

How to use a turmeric supplement

So how much turmeric should you take a day? Is turmeric safe to take daily, or should you limit your intake to just a few times per week instead?

Although the ideal turmeric dosage may vary based on many different factors, some research typically suggests that you should get at least one gram of curcumin per day to promote better health. However, you should always read the label and follow the suggested use/directions on the label.

Made with USDA Certified Organic turmeric, Ancient Nutrition's Organic Turmeric tablets include the following benefits:

• Reduces joint tenderness and improves joint mobility

• Decreases exercise-induced joint discomfort

• Reduced joint discomfort by day 5

• Supports a healthy response to inflammation

The first-ever Regenerative Organic Certified® (ROC™) Turmeric supplement, benefits also include supporting overall healthy joints and a healthy response to inflammation.

In addition to turmeric capsules or tablets, there are several other options for getting in your daily serving. Turmeric powder, for example, can be used to make turmeric tea or added to dishes for a bit of extra flavor and color.

It’s also often added to skin care products to support skin right at the source.

You can also get more turmeric into your daily life through your diet, such as with ginger turmeric shots, a ginger turmeric tonic or turmeric latte.

Other considerations

Despite the many potential health benefits associated with turmeric, there can be side effects, especially when high doses are consumed or when it’s applied directly to the skin in concentrated amounts.

It’s best to follow the manufacturer’s guidelines for how to use turmeric and consult with your healthcare professional prior to starting any dietary or dietary supplement program, including turmeric capsules or tablets.

Final thoughts

• Turmeric is a spice that’s considered a superfood due to its many beneficial compounds, including curcumin. Choosing organic turmeric is important because it ensures that the herb hasn’t been grown with prohibited chemicals or certain processing agents.

• Some of the top turmeric supplements benefits include supporting joint health, supporting a healthy response to inflammation and supporting muscle strength.

• Although the ideal turmeric serving size may vary based on many different factors, research typically suggests that you should get at least one gram of curcumin per day to promote better health. However, you should always read and follow label directions for suggested use.

• Always talk to your health care provider before taking any new supplements.

Rachael Link, MS, RD, is a registered dietitian based in New York City. She completed her undergraduate degree in Dietetics at the University of Central Missouri and later received her Master’s degree in Clinical Nutrition from New York University. Rachael is passionate about plant-based nutrition and enjoys providing easy-to-understand information to readers looking to support their health.