Turmeric and Ginger have both been used in various parts of the world for centuries as treatments for various health conditions. But in the west, we’ve been very slow to catch on and harness the power of these natural treatments for improving our health.
If you follow the science as closely as I have, you’ll know that many natural treatments have been hyped up to be the next big thing which will revolutionize medicine, only to fade away into obscurity and everyone is onto the next miracle cure.
So it’s easy to get disillusioned regarding using natural supplements for preventing disease and treating health conditions. But there are a few supplements which have withstood scientific scrutiny and delivered results worth talking about.
Turmeric and ginger happen to be two supplements which have been proven in human studies to actually work!
For example, in my previous article, I shared with you why turmeric and ginger could be one of the best natural treatments for arthritis – even better than some medications used to treat it.
But that’s not all, these spices can do so much more for your health!
If you’re in a rush, I’ve provided 3 great turmeric & ginger supplements to have a look at. I’ve written about these down below in more detail if you continue reading.
Here are my top picks for the best turmeric and ginger supplements available.
- Nutriflair turmeric and ginger with Bioperine – Good value, simple, lots of great reviews compared to many other brands.
- Lean Nutraceuticals turmeric and curcumin – A little more pricey, but contains added anti-inflammatory ingredients like Cayenne pepper and bromelain
- Nature’s nutrition with turmeric and ginger – Highest dose but only 20 day supply. Good for those who want to take it short-term or as a trial run.
Benefits of taking Turmeric and Ginger supplements
I could actually write a whole essay on the health benefits of these two, but for now, let’s stick with some of the biggest benefits you can obtain from taking either one of these two or both together.
So, before I continue, when I mention “curcumin” I am referring to the main compound that is found in turmeric which is responsible for most of the health benefits you get from the spice.
#1 Blocks inflammation and destruction of joints
The active compounds curcumin and gingerols both have potent anti-inflammatory effects which prevent the destruction of tissues and joints that can lead to worsening arthritis.
In fact, as I mentioned in my previous article, these compounds may be just as effective or more effective than some medications which are prescribed for arthritis!
There are have now been multiple clinical studies confirming these findings and so this remains one of the best reasons to take a supplement or to include more of these spices in your diet.
#2 Boosts BDNF to improve brain health and reduce the risk of neurodegenerative diseases
Hormones are very important in the body, but one hormone you may never have heard of before is called BDNF. It stands for brain-derived neurotrophic factor.
Some types of medications, depression, and various brain diseases can lead to a significant decrease in this hormone and lead to a worse outcome.
BDNF can be increased by exercise, fasting, calorie restriction, and many other ways. But curcumin is able to significantly boost BDNF in the brain, leading to a reversal of stress-induced low levels of BDNF.
Curcumin also has a memory-boosting effect and also act as a natural antidepressant by elevating BDNF in the brain.
And let’s not forget about ginger! It also has been shown to provide benefits for people by improving cognitive function at doses of 400 – 800 mg per day.
#3 Help keep your arteries young and healthy
There’s a saying: “You’re only as old as your arteries.” I think that’s how the saying goes.
Keeping the pipes clean and functioning in a healthy way is a sure way to live a long and healthy life. Cardiovascular disease is one of the biggest killers in the world, but there are many things we can do to prevent it.
As already mentioned, curcumin and ginger have powerful anti-inflammatory effects which are beneficial in preventing heart disease because these are a part of the main steps which lead to endothelial dysfunction and clogged arteries.
Both ginger and turmeric are able to reduce oxidative stress, inflammation, and help relax the arteries.
Curcumin (the main active component in turmeric) has been shown to improve artery function as well as the drug atorvastatin. And another study showed that 4 grams of curcumin before and after surgery decreases the risk of heart attack by 65%!
Given these amazing findings, it’s insane that more people aren’t aware of this research.
#4 May help improve cancer treatment and treat cancer
Ginger and turmeric both have compounds which inhibit inflammation, block angiogenesis (blood vessel growth) in tumors and encourage the death of cancer cells.
Some studies also show that curcumin found in turmeric may even reverse multidrug resistance to cancer drugs.
Colon cancer is one of the most common types of cancer and can often be deadly if not discovered in time. Usually, after the age of 50, people are advised to go for tests to look for polyps or lesions and have biopsies done to look for cancerous cells.
Now, researchers have discovered in one study that taking 4 grams of curcumin per day for just 30 days was able to reduce the number of lesions in patients by up to 40%. This is an amazing result considering how well it worked in such a short period of time.
Now you know about some of the health benefits associated with these spices, let’s look at some of the best supplements available with the highest bioavailability.
How to choose a turmeric and ginger supplement
I mentioned earlier that the main active component in turmeric is curcumin. So when looking for a supplement, it’s best to choose one which contains a large amount of the active ingredient curcumin. The reason is that curcumin only accounts for a very small percentage of the whole turmeric.
Another thing to consider is whether or not the supplement includes black pepper. We know from research that curcumin is not very bioavailable, so researchers looked for ways to increase the absorption of curcuminoids – and they came up with a winner! Black Pepper. 🙂
A compound called piperine which is found in black pepper is able to significantly enhance the bioavailability of curcumin by 2000%.
Turmeric and Ginger Supplement with the highest absorption
Now that we’ve looked at some of the research and why you should consider taking supplements, let’s list some of the best supplements available that are popular have been receiving some great reviews!
#1 NutriFlair – Turmeric (Curcumin) with Ginger with BioPerine for enhanced bioavailability (Vegan-friendly)
Each bottle gives you 60 days worth supply if you take the recommended two veggie capsules per day. So at the current price, it’s very good value for how much you get.
One of the things I really like about this supplement is that it’s “simplicity in a bottle“.
They haven’t put in the capsule some extra ingredients making the supplement overpriced. And not just that, they’ve also formulated the supplement so it’s suitable for vegans (which I really appreciate!)
A breakdown of the ingredients
Turmeric – 1000 mg
Ginger Extract – 200 mg
Turmeric Extract (95% standardized curcuminoids) – 100 mg
Bioperine – 10 mg
Here are a few reasons why I choose this as NUMBER #1 and why you should consider this supplement.
- More for your money – Each serving gives you 1300 mg and a good supply (60 days).
- Improved bioavailability – The inclusion of Bioperine means dramatically enhanced absorption and benefits. Clinical studies show that this patented ingredient enhances absorption up to 4x.
- No funny business – The supplement was manufactured in the USA under strict manufacturing processes which are inspected. It’s GMP certified, third-party tested and made with natural Non-GMO ingredients.
- Has a lot of love – The supplement has many positive reviews compared to other brands on Amazon with people sharing how it helped them.
- Cruelty-free – I like supporting companies which care about the environment and animals. I’m guessing you probably do as well.
- Safe – The supplement is 100% natural and doesn’t have any preservatives, gluten, soy, yeast, eggs, corn, nuts or any ingredients which may cause allergic reactions.
#2 Lean NutraCeuaticals – Turmeric, Curcumin + Ginger, and other ingredients (Vegan-friendly)
But forgive them because they haven’t made the supplement too bloated by simply adding bromelain (a powerful anti-inflammatory and proteolytic enzyme) and Cayenne Pepper (great for enhancing blood) to the blend.
These ingredients actually fit in quite well for the reasons that most people are looking to buy a turmeric and ginger supplement. They may, in fact, be synergistic in their effects.
Of course, as you’d expect you might be paying a bit extra than some supplements for these added ingredients, but given that you get 45 days supply (2 capsules per serving), the cost is not too bad.
A breakdown of the ingredients
Turmeric – 1000 mg
Curcumin extract 180 mg
BioPerine – 5 mg
Positives: Supplement combines scientifically-backed ingredients to enhance absorption and provide extra anti-inflammatory support at a reasonable cost.
Negatives: It boasts that it contains more curcumin than many other brands, but contains only half as much BioPerine – an important ingredient in being able to absorb and utilize the curcumin from the supplement.
#3. Nature’s Nutrition – Turmeric & Ginger with BioPerine (Vegan-friendly)
That’s awesome, but there’s a downside: the cheapest bottle contains only 60 capsules and each serving size is 3 capsules. So that means you’ll only have 20 days supply.
If you’re on a budget and simply want to test out a turmeric and ginger supplement then this supplement may actually be a good choice.
The supplement contains more of each ingredient than many other brands, plus a higher amount of the important ingredient Bioperine (15 mg per serving), you could take just two capsules per day and each bottle will last a little longer.
Alternatively, you could pay a little extra for the larger sized bottles which has 180 capsules.
A breakdown of the ingredients
Turmeric – 1500 mg
Ginger Extract – 300 mg
Turmeric 95% Curcuminoids – 150 mg
BioPerine – 15 mg
Positives: It contains a large dose of each ingredient at a full dose, which is good for someone with acute inflammation and just wants to take the supplement for a short period of time.
Negatives: Each serving is 3 capsules and therefore the smallest bottle would only last you 20 days. This might not be a negative for some people who are looking for a short supply and is not planning on taking it long term. But for those who are planning on consistently using the supplement, you’d feel like you’re always running out!
Another negative compared to the other products is that this one doesn’t have that many reviews.
Frequently asked questions about turmeric and ginger supplements
Below are some questions that are frequently asked about curcumin and ginger. If you have a question which isn’t answered here, please feel free to comment below and I’ll reply as soon as possible.
Are there any side effects from taking turmeric + ginger?
Both of these spices have been used safely in dishes and teas for centuries and are generally considered safe. Clinical trials in humans show that both are safe to take at standard doses. If you consume too much, you may experience transient side effects like nausea, acid reflux, and other digestive complaints. Generally, though, ginger is known for helping with nausea and other stomach problems.
Can you take these while you are pregnant or breastfeeding?
Although these ingredients are considered safe, there is not enough information on whether or not they can be taken. Therefore it’s recommended to avoid supplements which contain curcumin unless otherwise instructed by your healthcare provider.
Why can’t I just eat turmeric instead of taking a supplement? Won’t it provide the same benefits?
You absolutely should include both ginger and turmeric in your diet! These are very healthy for you and are great to add to dishes. That being said, the amount of curcumin you get from turmeric is quite small, so you’d need to take a lot of it. Secondly, these supplements have been formulated with Bioperine which enhances the absorption of curcumin – which is otherwise poorly absorbed by itself.
How long before experiencing the benefits?
It depends on the reason you’re taking the supplement. If you’re taking it as a preventative measure but are otherwise very healthy, then the benefits may only show up in blood work (cholesterol, glucose, inflammatory markers etc) so you’d need to get tested. If you are currently suffering from an inflammatory disorder or arthritis, benefits may take some time to kick in. You should give it at least a few weeks before noticing significant improvements.