Even in adulthood, brain neurons are capable of forming new connections, and in certain areas of the brain, they can multiply and increase in number.

One of the main drivers of this process is brain-derived neurotrophic factor BDNF , which plays a role in memory and learning, and it can be found in areas of the brain responsible for eating, drinking, and body weight.

Both animal and human studies have found that curcumin may increase brain levels of BDNF. By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function.

It may also help improve memory and attention , which seems logical given its effects on BDNF levels. However, more studies are needed to confirm this. Heart disease is the number one cause of death in the world.

Research suggests that curcumin may help protect against many steps in the heart disease process. Specifically, it helps improve the function of the endothelium or the lining of your blood vessels. Endothelial dysfunction is a major driver of heart disease. This is when your endothelium is unable to regulate blood pressure, blood clotting, and various other factors.

Several other studies also suggest that curcumin can lead to improvements in heart health. In addition, curcumin can help reduce inflammation and oxidation as discussed above , which can play a role in heart disease. Many different forms of cancer appear to be affected by curcumin supplements.

In fact, curcumin has been studied as a beneficial herb in cancer treatment and has been found to affect cancer growth and development. Studies have shown that it can:. There is also evidence that curcumin may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer.

In addition, research suggests that curcumin can help clear the buildup of protein tangles called amyloid plaques that are caused by the disease. There are several different types of arthritis , most of which involve inflammation in the joints.

In a study on people with osteoarthritis, curcumin appeared to be more effective in relieving pain than a placebo, and research has also found its effect to be similar to that of non-steroidal anti-inflammatory drugs NSAIDs.

In another study on rheumatoid arthritis, curcumin appeared to have helped reduce disease-related inflammation. That said, more study is needed to understand if curcumin can actually replace such drugs as a treatment for arthritis inflammation pain.

Curcumin has shown some promise in treating mood disorders. Its positive effects on the brain include boosting the brain neurotransmitters serotonin and dopamine, reducing inflammation, and encouraging brain plasticity.

This suggests the herb may be an effective antidepressant. Depression is also linked to reduced levels of BDNF and a shrinking hippocampus, a brain area with a role in learning and memory. Curcumin can help boost BDNF levels , potentially reversing some of these changes.

A animal study also found that curcumin may help reduce anxiety, though studies on humans are needed to verify this. Given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just preventing disease.

If you stick to 12 g or less , you are not likely to experience side effects such as diarrhea, constipation, or vomiting.

Learn more about turmeric dosage. People who are pregnant or nursing, people who have gallbladder or kidney problems, those with bleeding disorders, diabetes, or iron deficiency should limit turmeric. If you have any of these conditions, ask your doctor before taking turmeric.

There is research suggesting that curcumin, the main component of turmeric, might help with reducing belly fat. Learn more: Does turmeric help you lose weight? It may also help improve symptoms of depression and arthritis.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Certain herbs and spices are known to have anti-inflammatory properties.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Health Benefits of Tumeric and Curcumin. Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Kris Gunnars, BSc — Updated on November 27, What it is Medicinal properties Anti-inflammatory Antioxidants Brain health Heart disease Cancer Alzheimer's disease Arthritis Depression Aging FAQs Bottom line Many high-quality studies show that turmeric has major benefits for your body and brain.

For example, a review of 15 randomized controlled trials found curcumin relieved OA pain and stiffness as well or better than nonsteroidal anti-inflammatories NSAIDs like ibuprofen and celecoxib — minus potentially serious side effects.

Doses ranged from 40 mg of a highly bioavailable form of curcumin to 1, mg. Other research suggests that low doses of curcumin may help restore a normal balance between T cells that cause inflammation Th17 cells and those that protect against it regulatory T cells. An imbalance in these cells is believed to drive lupus , rheumatoid arthritis and other autoimmune diseases.

In one small randomized controlled trial, twice daily doses of either or mg of curcumin were compared to placebo. Both doses significantly outperformed placebo on all measures.

They reduced disease activity and significantly lowered inflammation markers and rheumatoid factor RF values. Look for brands using black pepper piperine , phospholipids Meriva, BCM antioxidants CurcuWIN or nanoparticles Theracurmin for better bioavailability.

To increase absorption even more, take curcumin with a meal where you consume some fat. Experts recommend mg of high-quality curcumin twice a day for both OA and RA. Good choices include medical grade products by Thorne or Pure Encapsulations. Be sure any curcumin supplement you take has been independently tested for authenticity and toxic metals by a third party, such as ConsumerLab.

Stay in the Know.

How Curcumin Works Curcumin seems to target specific molecules or pathways that control the cell cycle. It also blocks inflammatory cytokines and enzymes, including cyclooxygenase-2 COX-2 , the target of the pain reliever celecoxib Celebrex.

For example, a review of 15 randomized controlled trials found curcumin relieved OA pain and stiffness as well or better than nonsteroidal anti-inflammatories NSAIDs like ibuprofen and celecoxib — minus potentially serious side effects.

Doses ranged from 40 mg of a highly bioavailable form of curcumin to 1, mg. Other research suggests that low doses of curcumin may help restore a normal balance between T cells that cause inflammation Th17 cells and those that protect against it regulatory T cells.

An imbalance in these cells is believed to drive lupus , rheumatoid arthritis and other autoimmune diseases. In one small randomized controlled trial, twice daily doses of either or mg of curcumin were compared to placebo.

Both doses significantly outperformed placebo on all measures. They reduced disease activity and significantly lowered inflammation markers and rheumatoid factor RF values. Turmeric packs a powerful dose of antioxidants that can help fight inflammation.

Tamar is a Registered Dietitian and marathon runner who has served in the Israel Defense Forces IDF for two years as a combat fitness instructor. Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell.

He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post.

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Learn more. You may be familiar with the bright yellow spice known as turmeric that is commonly used in curries or golden milk lattes. Turmeric comes from the root of a plant native to Southeast Asia, which is typically dried and ground into the commonly used spice.

In addition to providing a golden hue and delicious taste to dishes, the active ingredient in turmeric, known as curcumin, has anti-inflammatory and antioxidant properties. Some research suggests that turmeric may relieve pain from arthritis, reduce post exercise soreness, and lower high blood sugar and blood pressure.

To best help lower inflammation, we recommend focusing on eating an anti-inflammatory diet rich in antioxidant foods such as dark leafy greens, berries, nuts, seeds, and other plant-based foods. According to Jen Waegelein, MS, RDN, a turmeric supplement may provide additional benefit to those who have an inflammatory condition or who engage in high intensity exercise.

She adds that turmeric on its own is not absorbed very well, so opting for supplements that contain concentrated doses along with other ingredients that enhance absorption, such as fats or piperine from black pepper, can be helpful.

In order to pick the best turmeric supplements, our Registered Dietitian analyzed current research, reviewed current turmeric supplements available, and spoke with other Registered Dietitians who work with athletes and people with inflammatory-related health conditions.

When choosing the best turmeric supplement for you, you may want to consider the form, dose, and third-party testing. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking.

Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy.

Please always speak with a healthcare provider to discuss any supplements you plan on taking. Why we like it: This NSF Certified for Sport product contains a clinically researched form of curcumin that is well absorbed and is free from artificial flavors and colors.

Studies show this higher absorption may be due to the fact that curcumin is attached to a type of fat known as a phospholipid.

This is a major benefit, since curcumin is often poorly absorbed. The recommended dose is two capsules per day, and these capsules are free of gluten, dairy, soy, and have only natural flavors and colors.

This serving size contains 1, milligrams of curcumin which is higher than other supplements, and one possible concern is this amount could cause stomach upset in some. If that is the case for you, Thorne does make a version of this supplement with milligrams.

Waegelein says Thorne is one of her favorite turmeric supplements due to the enhanced bioavailability and strong third-party certification, as it is NSF Certified for Sport.

You might want to add this supplement to your recovery plan if you experience post exercise muscle soreness. Product Details:. Why we like it: These affordable capsules have a short ingredient list and are third-party tested. NOW Turmeric Curcumin is another great supplement option in capsule form.

Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian, says NOW Turmeric Curcumin Veg Capsules are one of her top choices because it provides milligrams of curcumin per capsule which falls within the suggested curcumin doses to help improve inflammation of to milligrams per day.

She also likes that the ingredients in this supplement are minimal and high quality. It is recommended to take one capsule one to two times daily with food. Research shows turmeric may be better absorbed when taken with a fat-containing meal, so you might pair these capsules with a meal that has avocado, nuts, or a salad dressed in olive oil.

They are also suitable for vegetarians and are soy and dairy free. NOW tests all of its supplements in house and also does third-party testing through Underwriter Laboratories meaning you can rest assured that these supplements contain only what is written on the label.

Why we like it: These organic, gluten-free, and vegan tablets contain black pepper extract to aid in the absorption of curcumin. The serving size is only one tablet per day. If choosing an organic supplement is important to you, we recommend Garden of Life Mykind Organics Extra Strength Turmeric.

These tablets are Certified USDA Organic, vegan, non-GMO, and kosher. In addition to milligrams of an organic turmeric blend, these supplements contain seven milligrams of ginger root, which is also shown to have anti-inflammatory properties.

Of note, these supplements also contain organic black pepper fruit extract. Garden of Life Mykind Organics Extra Strength Turmeric has been tested and approved through ConsumerLab. com's voluntary certification program, and it was included in ConsumerLab.

com's Turmeric and Curcumin Supplements and Spices Review. Why we like it: These vegan gummies are sweetened with organic fruit puree and juice concentrates making them a tasty, naturally sweetened way to take a turmeric supplement.

We recommend Gaia Herbs Turmeric supplements, as they contain milligrams of turmeric per three gummy serving, with 95 milligrams of curcuminoids. Another plus for these gummies is that they contain pectin, rather than gelatin. This makes them suitable if you follow a vegan or vegetarian diet.

They are also soy, dairy, and gluten free and are USDA Certified Organic. Gaia tests all of their products in-house for ingredient amounts, microbial contamination, heavy metals, and pesticides.

Each product contains what they call an Herb ID, so you can look up testing results. Each serving provides five grams of sugar, as they are sweetened with a mix of organic fruit including apple, mango, and pineapple.

Why we like it: This supplement is both NSF Certified for Sport and Informed Sport Certified, making it a top choice for competitive athletes. Research is mixed in terms of whether turmeric supplements help reduce post muscle soreness and support recovery from exercise.

Some small studies show turmeric supplementation may reduce markers of inflammation after exercise, while others remain inconclusive. Ultimately for optimal muscle recovery, it is important to focus on getting enough nutrients, hydration and rest. If you would like to try incorporating turmeric supplements to further support your muscle recovery, we recommend opting for supplements that are third-party tested by reputable organizations.

This is to ensure the supplements do not contain any prohibited substances banned from athletic competitions and that the product contains what is listed on the label.

Because of this, we recommend Momentous Turmeric Ultra supplements because it is NSF Certified for Sport and Informed Sport Certified , two well trusted third-party certifications. These capsules contain Meriva, the form of turmeric that has been shown to be well absorbed. The serving size of two capsules contains 1, milligrams of Meriva, which is a higher dose than some other brands.

Why we like it: These softgels are easy to swallow, can just be taken with water, and contain NovaSol—a highly bioavailable form of curcumin. Softgels can be easier to swallow than large capsules or hard tablets.

If a softgel is your preferred form of supplement, we recommend A1 Vitality Turmeric. Another bonus with this choice is it can be taken with a glass of water for optimal absorption instead of with added black pepper or taken with food.

These softgels are formulated with NovaSOL, a form of curcumin that our bodies easily absorb. Therefore, you do not need to rely on fats for absorption and can take them at any point in the day that suits you. Two softgels contain milligrams of NovaSOL curcumin, which provides 60 milligrams of curcuminoids and 50 milligrams of curcumin.

Why we like it: This vegetarian supplement contains milligrams of curcuminoids along with 9. Studies show the addition of black pepper, which contains piperine, can greatly increase curcumin absorption.

Therefore, it may be helpful to choose a turmeric supplement that contains black pepper to ensure you are getting the full benefits of turmeric. We like Kirkland Signature Turmeric because it contains a high amount of curcumin— milligrams—along with 9. This potent combination can allow for greater absorption when compared with curcumin on its own.

Another bonus is these are an affordable option. These supplements are vegetarian and do not contain any synthetic dyes, preservatives, or artificial flavors.

The manufacturers recommend taking two capsules per day with a meal. If you find this dose is too much for you, you can start off with one capsule. Why we like it: This affordable supplement contains fenugreek which studies show may help increase absorption.

Life Extension Curcumin Elite are vegetarian turmeric supplements in capsule form. They contain milligrams of curcuminoids along with fenugreek seed , which may enhance curcumin bioavailability by increasing absorption up to 20 times when compared with turmeric alone.

It slows down digestion allowing your body more time for absorption. This added ingredient can be a great option to help boost curcumin absorption as an alternative to black pepper. They are also an affordable choice, non-GMO, and gluten-free.

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The new formulation seems to be much more effective, with mg turmeric and 10 mg black pepper extract. Locke July 27, verified purchase. Your email address will not be published. Your Rating Rate… Perfect Good Average Not that bad Very poor. If you have questions, we have answers.

See what real people are asking about Cooper Complete products. The Turmeric Curcumin Complex does not contain shellfish. However, it is processed in a facility that manufactures products derived from shellfish. Every attempt is made to minimize the risk of cross-contamination, but it may occur.

Turmeric Curcumin Complex is best stored in the original bottle in a cool, dry place. We advise against combining turmeric with other vitamins or supplements in the same container, such as a pillbox. Exposure to moisture and interaction with other vitamins and supplements may cause turmeric to seep from the capsule.

If you have any health condition or are taking any medication, consult your health care professional before taking this supplement. Curcumin in turmeric works as an antioxidant similar to vitamins C and E. It scavenges and eliminates free radicals that can lead to oxidative stress if too many are present in the body.

Synthetic turmeric is derived from petrochemicals and is less expensive than natural curcumin. Cooper Complete Turmeric Curcumin Complex contains only all-natural curcumin. Turmeric and curcumin are often used interchangeably.

However, turmeric is a plant whose powder is used to flavor foods, while curcumin is a chemical contained within turmeric. The serving size is three 3 capsules. Best absorbed when taken with a meal that contains some healthy fat. Yes, Turmeric Curcumin Complex Supplement includes 10 mg black pepper BioPerine® to aid in absorption.

Live better. Live longer. Take the Cooper Complete vitamin quiz today. Turmeric Curcumin Supplement Best Seller Rated 5. Subscribe and Save! Delivery frequency: Period Choose an option days 30 days 60 days 90 days No subscription.

This product is gluten-free, non-GMO. What It Is Turmeric Curcumin Supplement helps protect joint, skin and heart health by fighting inflammation. Complete your Cooper program. Collagen Complex Supplement Cooper Complete Collagen Complex Supplement contains three clinically studied and patented Type I and Type II collagen peptides, along with vitamin C, magnesium and hyaluronic acid, to support the natural healing process and maintain connective tissue structure.

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Home Health Information Turmeric. Common Names: turmeric, turmeric root, Indian saffron. Latin Names: Curcuma longa , synonym Curcuma domestica; Curcuma aromatica.

Turmeric, a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India. Its rhizome underground stem is used as a culinary spice and traditional medicine.

Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system.

Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.

Turmeric is a common spice and a major ingredient in curry powder. Curcumin is a major component of turmeric, and the activities of turmeric are commonly attributed to curcuminoids curcumin and closely related substances.

Curcumin gives turmeric its yellow color. Turmeric dietary supplements are made from the dried rhizome and typically contain a mixture of curcuminoids. Turmeric is also made into a paste for skin conditions. How Much Do We Know? Much research has been done on substances from turmeric, but their health effects remain uncertain.

What Have We Learned? In addition, curcumin products may differ in composition or contain more substances than expected, which makes the results of research on these products difficult to understand and compare. Because the actions of turmeric and its components in people are complex and not well understood, no clear conclusions have been reached about whether these substances have benefits for health conditions.

NCCIH is funding research to determine whether and how curcuminoids may be converted in bone tissue into substances that may have effects on bone diseases.

What Do We Know About Safety? Turmeric and conventionally formulated curcumin products are probably safe when taken orally or applied to the skin in the recommended amounts.

Efforts have been made to develop curcumin products with increased bioavailability, and many modified products are already on the market. Improving bioavailability might lead to increases in harmful effects as well as desirable ones.

Turmeric may be unsafe for use during pregnancy in amounts greater than those commonly found in food. Keep in Mind. Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions. For More Information.

Using Dietary Supplements Wisely Know the Science: How Medications and Supplements Can Interact Know the Science: How To Make Sense of a Scientific Journal Article. NCCIH Clearinghouse The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature.