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Key takeaways
Turmeric supplements can be taken at any time of day, but they’re best taken at mealtime or with food to aid absorption.
Turmeric is generally safe for most people when consumed in moderation, but certain populations should exercise caution.
Turmeric supplements vary in potency and quality, so it is important to choose high-quality products from reputable manufacturers.
Turmeric is the golden root of a plant in the ginger family. It grows widely in India and other parts of the world, including many people’s backyards. The active ingredient in turmeric root is curcumin, an antioxidant that can reduce inflammation and is known to give turmeric its yellow color. Turmeric is a key spice in many Indian curries and is considered a medicinal food in Ayurvedic medicine. It is also available in supplement form.
Wellness influencers have been touting the health benefits of turmeric supplements for decades. As it turns outmany of the purported wellness perks are true. Researchers are investigating whether curcumin may slow cancer cell growth. Clinical studies suggest that curcumin can help with depression and memory, as well as prevent Alzheimer’s.
“Turmeric supplementation may have a positive impact on chronic conditions like diabetes, hypertension, and osteoarthritis due to its anti-inflammatory properties and antioxidant properties,” says Linda Khoshaba, NMD, a naturopathic physician in Scottsdale, Arizona.
Yet, as with any treatment, there is an ideal way to take it to maximize the benefits—the best time to take turmeric varies, but consuming it with food is ideal.
The best time to take turmeric
According to research, the time of day you take turmeric doesn’t affect how well your body absorbs it. In a 2020 study conducted at Idaho University, participants’ urine samples were collected five hours after each morning and evening meal taken with turmeric. Researchers found no measurable difference between the morning and evening samples. In other words, it doesn’t matter what time of day turmeric is taken.
Although the trial revealed no measurable difference in the time turmeric was taken, mealtimes are sometimes better for curcumin absorption.
According to Dr. Khoshaba, turmeric can be consumed at any time of the day. However, it’s most beneficial to take it with meals to enhance absorption, as it is fat-soluble. “For instance, if you typically skip breakfast, it’s advisable to consume turmeric with dinner, ensuring you’ll remember to take it,” adds Chrissy Arsenault, a registered dietitian in Denver, Colorado.
In simpler terms, when you consume turmeric with food, the fat in your meal aids in its absorption by your body, maximizing its benefits. Yet, if you’re unable to take it with a meal, it’s still better to take it on an empty stomach than to miss out altogether.
How to use turmeric for best results
Curcumin supplements can be taken at any time of day, but it’s best taken with food to aid curcumin absorption.
- Take turmeric with black pepper and fat: Many of the most popular turmeric supplements contain curcumin mixed with piperine—the active ingredient in black pepper—to aid absorption. Combining turmeric with black pepper and high-fat foods, such as olive oil, significantly increases the bioavailability of curcumin in your body. Consuming foods containing turmeric instead of solely taking supplements also increases the bioavailability of curcumin in your body.
- Choose a high-quality supplement: The FDA regulates dietary supplements like turmeric but does not test them for safety and effectiveness before they hit the market. So, it’s crucial to choose products from reputable manufacturers that have undergone thorough third-party testing from an organization such as ConsumerLab.com, NSF International, and U.S. Pharmacopeia. Some cheaper or less reliable retailers may include fillers like wheat starch or food coloring in their turmeric powders. In more concerning cases, these supplements might even contain harmful substances like lead, says Jacob Teitelbaum, MD, an integrative medicine physician in Hawaii and author of From Fatigued to Fantastic. For further guidance on selecting a supplement, consult these guidelines from the National Institutes of Health.
- Ask your provider about dosage and use it alongside other treatment methods: Recommendations may vary depending on your health status and the specific condition being targeted. Khoshaba says that she may recommend turmeric supplementation as part of a holistic treatment plan with other medications for people with inflammatory conditions, cardiovascular risk factors, or metabolic disorders. To get the right dose, you need to talk to your healthcare provider about your unique needs.
- Make healthy lifestyle changes: Turmeric supplementation should complement an overall healthy lifestyle, including a balanced diet, regular exercise, stress management, and adequate sleep.
No supplement form is a replacement for working with your healthcare provider to improve your overall health and well-being.
Who should not take turmeric
As with any dietary and natural supplement, it’s crucial to discuss taking turmeric with a healthcare professional before integrating it into your overall healthcare regimen.
“Turmeric supplementation may have a positive impact on chronic conditions like diabetes, hypertension, and osteoarthritis due to its anti-inflammatory and antioxidant properties,” Khoshaba says. “However, it is essential for individuals with these conditions to consult with their healthcare provider before starting turmeric supplementation.”
While turmeric is generally safe for most people when consumed in moderation, according to Mount Sinai, certain populations should exercise caution, including:
- People with gallbladder issues or a predisposition to kidney stones
- Those taking blood thinners or with clotting or bleeding disorders
- Pregnant and breastfeeding women
- People with liver issues
Curcumin has a long-established safety record in controlled trials. Some side effects have been noted, such as diarrhea, headache, and rash. However, most otherwise healthy individuals likely won’t have problems taking curcumin supplements, eating turmeric root, or drinking turmeric tea. However, it’s always best to consult a trusted healthcare provider or pharmacist to find the right dosage to get the health benefits but minimize the side effects.
Sources
- Turmeric, National Center for Complementary and Integrative Health (2020)
- Curcumin: A review of its’ effects on human health, Foods (2017)
- Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials, Journal of Medicinal Food (2016)
- Curcumin: Can it slow cancer cell growth?, Mayo Clinic (2024)
- Curcumin for depression: a meta-analysis, Critical Reviews In Food Science and Nutrition (2019)
- Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: a double-blind, placebo-controlled 18-month trial, The American Journal of Geriatric Psychiatry (2017)
- Effect of morning vs. evening turmeric consumption on urine oxidative stress biomarkers in obese, middle-aged adults: a feasibility study, International Journal of Environmental Research and Public Health (2020).
- Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers, Planta Medica (1998)
- Dietary supplements, FDA (2024)
- Information for consumers on using dietary supplements, FDA (2022)
- Dietary supplements: What you need to know, National Institutes of Health: Office of Dietary Supplements (2023)
- Ground turmeric as a source of lead exposure in the United States, Sage Journals (2017)
- Turmeric, Mount Sinai (2024)
