Turmeric
Best for
Ease indigestion and heartburn
Large effect, needs confirmation · 500–1500 mg/day for 4–13 weeks · 1 meta-analysis , n=211
110 papers · 13 claims · 206 outcomes scored · 12 positive
Outcomes
What turmeric actually does, by outcome
Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.
Less upper-stomach heaviness, burning, and acid discomfort after eating.
Thinner, less red, and less widespread patches over time.
Less pain, less stiffness, quieter inflammatory signals inside the joint.
Your joints stop being the first thing you notice every morning.
Mornings start with movement instead of waiting for your joints to thaw.
Shrinks the gap between hitting the pillow and actually sleeping.
Less cramping, rumbling, and unease throughout your gut.
Lower intensity, fewer flares, and longer stretches of relief.
Joints move more freely, especially after rest or first thing in the morning.
The background hum of worry that colors everything gets quieter.
Quiets the health worries and body tension that build with age.
Quiets the overthinking that hijacks execution right before you compete.
Quiets the nervous-system overdrive that keeps you wired at bedtime.
| Outcome | Effect | Evidence | Dose | Weeks | Rank |
|---|---|---|---|---|---|
| Ease indigestion and heartburn Large effect, needs confirmation | | 3 meta-analyses n=211 Meta-analyzed | 500–1500 mg | 4–13 wk | #4/11 |
| Ease psoriasis plaques Large effect, needs confirmation | | 1 meta-analysis n=78 Meta-analyzed | 80–6000 mg | 12 wk | #1/2 |
| Ease arthritis pain and joint inflammation Likely benefit | | 10 meta-analyses n=4.8k Meta-analyzed | 90–2000 mg | 8–52 wk | #2/21 |
| Ease joint pain Likely benefit | | 7 meta-analyses n=1.4k Meta-analyzed | 90–2000 mg | 8–26 wk | #3/18 |
| Ease rheumatoid arthritis symptoms Likely modest benefit | | 4 meta-analyses n=906 Meta-analyzed | 80–6000 mg | 10–20 wk | #1/6 |
| Fall asleep faster Faint early signal | | 4 RCTs n=225 | 400–500 mg | 4–12 wk | #6/19 |
| Improve overall digestive comfort Faint early signal | | 2 RCTs n=101 | 500–1500 mg | 8–13 wk | #2/9 |
| Reduce everyday pain intensity Proven but unnoticeable | | 16 meta-analyses n=12k Meta-analyzed | 120–4000 mg | 1–20 wk | — |
| Loosen stiff joints Proven but unnoticeable | | 5 meta-analyses n=3.0k Meta-analyzed | 90–2000 mg | 13–20 wk | #5/9 |
| Lower day-to-day anxiety Proven but unnoticeable | | 3 meta-analyses n=1.3k Meta-analyzed | 80–3000 mg | 8 wk | #10/48 |
| Ease anxiety in older adults Proven but unnoticeable | | 3 meta-analyses n=1.3k Meta-analyzed | 80–3000 mg | 8 wk | #10/45 |
| Reduce pre-competition anxiety Proven but unnoticeable | | 3 meta-analyses n=1.3k Meta-analyzed | 80–3000 mg | 8 wk | #10/45 |
| Break the insomnia cycle Probably doesn't help | | 1 RCT n=117 | 500 mg | — | — |
Recommended Turmeric products
Real products that dose Turmeric where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.
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NOW
Turmeric Curcumin Gels
Well dosed 1,900 mg/day A formulaBrand audit 87/100
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NOW
Turmeric Curcumin
Well dosed 1,330 mg/day A formulaBrand audit 87/100
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Protocol For Life Balance
Curcumin Turmeric Root Extract 665 mg
Well dosed 1,330 mg/day A formulaBrand audit 86/100
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Seeking Health
Optimal Curcumin 250 mg
Well dosed 250 mg/day A formulaBrand audit 85/100
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Pure Encapsulations
Curcumin
Well dosed 1,500 mg/day A formulaBrand audit 78/100
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Solaray
Turmeric
Well dosed 600 mg/day A formulaBrand audit 76/100
Chosen for adequate Turmeric dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.
Risk profile
Adverse events and known drug interactions
Safety events
Drug interactions
Co-studied with
Supplements that share evidence with turmeric
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Piperine 44 shared outcomes · d=0.62 -
Boswellia 14 shared outcomes · d=1.38 -
Lycopene 5 shared outcomes · d=0.89 - Sesame 3 shared outcomes · d=2.47
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Anthocyanidins 1 shared outcome
Sources
- 1. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. (2016) ↑
- 2. Efficacy of a curcumin extract (Curcugen™) on gastrointestinal symptoms and intestinal microbiota in adults with self-reported digestive complaints: a randomised, double-blind, placebo-controlled study. (2021) ↑
- 3. Curcumin Supplementation Improves Gastrointestinal Symptoms in Women with Severe Obesity: A Double-Blind, Randomized, Placebo-Controlled Trial-A Pilot Study. (2025) ↑
- 4. The effects of curcumin-piperine supplementation on inflammatory, oxidative stress and metabolic indices in patients with ischemic stroke in the rehabilitation phase: a randomized controlled trial. (2023) ↑
- 5. The efficacy and safety of Curcuma longa extract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis. (2021) ↑
- 6. Efficacy and Safety of Curcumin and Curcuma longa Extract in the Treatment of Arthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trial. (2022) ↑
- 7. Efficacy and safety of curcuminoids alone in alleviating pain and dysfunction for knee osteoarthritis: a systematic review and meta-analysis of randomized controlled trials. (2022) ↑
- 8. Effect of turmeric products on knee osteoarthritis: a systematic review and network meta-analysis. (2025) ↑
- 9. Efficacy and safety of curcumin in patients with hand osteoarthritis: a pilot double-blinded randomised controlled trial. (2025) ↑
- 10. Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study. (2018) ↑
Generated August 14, 2026
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