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Learn how this powerful spice helps fight chronic inflammation in the body.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Turmeric’s main active compound, curcumin, may help reduce inflammation.
• Research suggests curcumin may support inflammatory conditions like arthritis.
• While not a cure, it may work best alongside a generally healthy lifestyle.

Looking for a supplement that can help lower inflammation? Consider turmeric. Because of its anti-inflammatory effects, this bright yellow spice shows potential to help support a range of health conditions linked to inflammation.

“Curcumin, the active compound in turmeric, has been shown to improve insulin sensitivity, support healthy blood pressure and improve cholesterol,” says Gabrielle Kishner, M.S., RD, CDN. It may also support the management of inflammatory conditions such as inflammatory bowel disease, arthritis and psoriasis.

“Turmeric’s anti-inflammatory effects come from curcumin’s ability to interrupt the body’s inflammatory command centers while strengthening its antioxidant defenses,” says Juliana Vocca, MS, RD. “Each pathway it influences plays a different role in calming chronic, systemic inflammation.”

Learn how turmeric combats inflammation, plus how to pick the best turmeric supplement for you.

Inflammation Benefits of Turmeric

Blocks Inflammatory Pathways

“Curcumin blocks the NF-κB protein complex, the master switch for inflammation,” says Vocca. When activated, this complex triggers a cascade of inflammatory cytokines—like tumor necrosis factor alpha, interleukin-1 beta and interleukin-6—to be expressed, promoting inflammation in the body.

As a result, this action prevents NF-κB from being activated, leading to reduced inflammation in tissues, Vocca explains.

Regulates Inflammatory Enzymes

“Curcumin helps fight inflammation by slowing down certain enzymes in the body that cause inflammation,” explains Kishner. These enzymes—mainly COX-2, LOX and iNOS—can become unregulated, causing health issues over time. When these enzymes become overactive, they have been linked to inflammatory diseases and may play a role in cancer development.

By regulating these enzymes, curcumin might also help manage osteoarthritis. “It works like common arthritis medications by blocking enzymes that cause joint swelling and stiffness, but it may be safer and have fewer side effects,” says Kishner.

Reduces C-Reactive Protein

“Curcumin has been shown to reduce inflammation by lowering C-reactive protein,” says Kishner. Your liver produces C-reactive protein (CRP) when there’s inflammation in your body. A simple blood test can check CRP levels, so it’s often used to assess inflammation.

Studies show that taking 1,000 milligrams (mg) or less of curcumin for at least 10 weeks may significantly decrease CRP levels in people with chronic inflammatory conditions.

Supports Antioxidant Defense and Reduces Oxidative Stress

“Curcumin provides antioxidant protection by neutralizing free radicals and boosting the body’s own antioxidant enzymes,” says Vocca. “This dual action strengthens the body’s resilience against damage from everyday metabolic processes.”

Curcumin’s antioxidant action also helps “protect cells from oxidative stress, one of the drivers of aging and chronic disease,” says Vocca. Oxidative stress can damage cells and contribute to inflammation, but antioxidants like curcumin help lower oxidative stress and keep inflammation at bay.

Potential Side Effects You Should Know About

Turmeric supplements are usually safe and well-tolerated. The most common side effects are mild digestive symptoms like nausea, vomiting, acid reflux, stomach upset, diarrhea or constipation.

Serious side effects are uncommon, but some have occurred. In rare cases, turmeric supplements have been linked to liver damage and reduced iron levels—most often when taken in high doses or from contaminated products. Turmeric supplements may also increase urinary oxalates, which could raise the risk of kidney stones if you’re already at risk.

How Much Can You Take for Lower Inflammation

Studies vary in terms of the dosage, active ingredients and the percentage of curcumin in turmeric supplements, so it’s difficult for scientists to determine the optimal dose. Plus, more research is needed on improving its bioavailability, or ability to be absorbed, since it’s generally poor on its own.

Health organizations agree that it’s generally safe to take 0–3 mg of curcumin per kilogram (kg) of body weight. “About 200 mg a day is safe for a 150-pound [68 kg] person, but some supplements have more, so be careful,” says Kishner. However, doses used in research studies are often higher than general recommendations. For example, some studies have found doses of 2,000 mg per day to be safe.

Are Turmeric Supplements Safe for Everyone?

“Turmeric is usually safe, but I always recommend checking with your doctor before taking it,” says Kishner.

Certain populations should be especially careful about adding a turmeric supplement. “People who are pregnant or breastfeeding or who have certain cancers, gallstones or kidney stones should avoid turmeric supplements,” says Kishner.

You should also use caution and consult your healthcare provider if you’re on a blood-thinning medication or diabetes medication. “Turmeric has natural anticoagulant properties that can slow blood clotting,” says Vocca, so it can exacerbate the effects of blood thinners. Plus, “Curcumin can lower blood sugar levels, so taking it with insulin or metformin may increase the risk of hypoglycemia.”

It’s also worth noting that turmeric supplements aren’t enough on their own and shouldn’t be your first or only line of defense. Healthy habits like eating a minimally processed, antioxidant-rich diet, staying physically active, managing stress and getting enough sleep are also important.

What to Look for in a Turmeric Supplement

As with any supplement, look for a turmeric supplement that’s been independently tested and made by a reputable company. This helps ensure that the dosage and ingredients are accurate and that the product is free from unsafe levels of contaminants.

For better absorption, choose a turmeric supplement that contains black pepper (piperine), which may increase absorption by up to 2,000%. Since curcumin is fat-soluble, it’s best to also take it with a fat-containing meal.

Our Expert Take

Turmeric is a natural spice that may help lower inflammation. Its active component, curcumin, helps block inflammatory pathways and fight oxidative stress, which may reduce inflammation in the body. In turn, it may support the management of health issues such as joint pain, diabetes, heart disease and chronic inflammatory conditions.

That said, it’s not a miracle supplement, and maintaining a healthy lifestyle is essential. Working with a healthcare provider can help assess your needs, create a well-rounded plan and ensure that a turmeric supplement is right for you.