The best turmeric pills? Pay attention to these 4 criteria.

These are the 3 criteria that a high-quality turmeric supplement must meet:

Good turmeric pills contain at least 500 to 800 mg of curcumin per dose .(1)

Curcumin, the main active ingredient in turmeric root, is naturally poorly absorbed by the body. To fully benefit from its many health advantages, a high dosage is essential.

You won't get this from turmeric alone in your meal; the concentration is too low for that.

But turmeric capsules offer the ideal solution as it provides sufficient curcumin in a concentrated form.

Choose a supplement with standardized curcumin extract .

Why? It contains a higher concentration of curcumin than regular turmeric (up to 95% versus just 5%).

With a standardized extract, the amount of active ingredient is precisely determined. This means:

• Consistent dosages in every capsule.
• Better absorption and effectiveness.

This way you can be sure that your body gets the curcumin it needs.

Curcumin is naturally broken down quickly by your body, but certain ingredients can improve this.

Therefore, pay attention to these additions in turmeric supplements:

• Black pepper (piperine) - Slows the breakdown of curcumin in the liver, allowing you to absorb more curcumin.(2)
• Fenugreek - Keeps curcumin available in your body longer, which can increase absorption by up to 15 times.(3)
• Fenugreek Fiber - This fiber forms a gel in your intestines, which allows curcumin to be absorbed more evenly and for a longer period of time.(4)

Get maximum results from your supplement with these natural additions!

High-quality turmeric pills are free from unnecessary fillers and prioritize transparency.

Check whether the manufacturer shares laboratory reports; this is a sign of reliability.

Also look at these quality features:

• GRAS status - The ingredients are recognized as safe.
• Free from heavy metals - Tested and approved.
• Organically grown turmeric - For a pure and natural base.

Choose wisely to ensure you're using the highest quality turmeric supplement!

Turmeric (Curcuma longa) is the yellow-orange root used fresh or as a powder in cooking. It's also known as tumeric or yellow root.

Curcumin is the main active substance in the plant.

The rhizome, the underground stem of the plant, is particularly rich in active substances such as curcumin.

Besides curcumin, turmeric also contains demethoxycurcumin and bisdemethoxycurcumin. These three substances are collectively called curcuminoids, which are considered the bioactive components of turmeric.

Numerous scientific studies have been conducted on the health benefits of turmeric capsules:

• Turmeric contributes to the maintenance of normal cholesterol levels in the blood (5) *
• It is good for the heart, blood vessels and circulation*
• It contributes to flexible joints and healthy bones (6) (7) *
• Turmeric supports healthy skin*
• It supports the immune system and has an antioxidant effect*
• It is good for digestion and for the liver*
• Turmeric, for healthy airways and good for the nervous system*

(*) Evidence for these health effects is still being assessed by the European Commission.

An extract is a concentrated form of a plant or herb, in which the active ingredients have been extracted and concentrated into a liquid or powder form. This is usually done using solvents, such as water or alcohol, which draw the active ingredients out of the plant.

In the case of turmeric supplements, it is important to choose an extract, because the active ingredient curcumin in the natural form of turmeric is present in relatively low concentrations.

An extract ensures that you get a much higher concentration of curcumin, which increases the effect of the supplement.

Turmeric naturally contains only 5% active ingredients, but Curcumin C3 contains 95% active curcumin. That's almost 20 times as much!

The name C3 stands for this high quality and is one of the purest forms on the market.

The Curcumin C3-Complex® is a prime example of this effective C3 formula. This extract combines the three main forms of curcumin with piperine for enhanced absorption.

Piperine, a substance found in black pepper, helps curcumin work better in the body. Normally, curcumin is broken down quickly in the liver and intestines, which means it is only absorbed to a limited extent.(2)

Piperine inhibits this process, so that curcumin stays in your body longer and more of it is absorbed.

So when piperine extract is added to your turmeric pills, they are more effective than curcumin alone!

Fenugreek and fenugreek fiber can make a big difference in how well your body absorbs curcumin.

Fenugreek is a herb that slows down the breakdown of curcumin, allowing your body to use more of it.

The fibers in fenugreek, also called galactomannans, go one step further: they protect curcumin in your stomach and ensure slow, even absorption.

The result? Curcumin stays active in your body longer and is absorbed up to 15 times better. This makes curcumin much more effective. (3) (4)

Curcumin is fat-soluble. This means your body absorbs curcumin better when it's taken with fat. Fat molecules help curcumin enter your bloodstream more easily and be utilized more effectively. (8)

For this reason, some turmeric pill manufacturers choose to combine curcumin with essential oils to improve absorption, such as the well-known patented BCM-95® .

But you can also easily incorporate this into your daily diet. Golden Milk , for example, an Ayurvedic drink that blends turmeric with milk or plant-based alternatives, uses the fats in milk to enhance curcumin absorption.

Are you taking tamoxifen for breast cancer? Then be careful with turmeric supplements. Research from Erasmus MC shows that turmeric can lower blood levels of tamoxifen, sometimes by more than 30%.

This may affect how the medicine works and possibly lead to less effective treatment.(9)

Using turmeric in cooking is generally safe due to its lower concentration, but always consult your doctor if you are taking tamoxifen or other medications.

It is also advisable to consult your doctor in case of bile duct disorders and during pregnancy and breastfeeding .

Studies have shown that even high-dose turmeric capsules of 4–8 grams per day are safe for most people.(10)

A good curcumin supplement contains about 600-800 mg of curcumin per dose. So you can't easily take too much curcumin.

Do not use a curcumin supplement in combination with blood thinners.