Ginger vs Turmeric for Arthritis: UK Clinician Guide

For most people with arthritis, turmeric (as a properly absorbed curcumin supplement at around 1,000 mg/day for 8–12 weeks) has the stronger evidence for reducing pain and stiffness. Ginger at 500–1,000 mg/day is a well-tolerated adjunct, especially if you also have morning stiffness or nausea. Check with your GP before starting.

Last updated 2026-07-09. This is general information, not a substitute for personalised medical advice.

Frequently asked questions

How much ginger, and in what form?

- Standardised extract: 500–1,000 mg per day, split into two doses with food. - Fresh root: roughly 1–2 g per day (a thumb-sized piece grated into tea, curry, or a smoothie). - Give it at least 4–8 weeks before deciding whether it helps. Ginger is genuinely food. If you'd rather skip capsules, drinking two cups of strong ginger tea a day is a reasonable starting point.

Is turmeric better than ginger for arthritis?

For pain and function in knee osteoarthritis specifically, turmeric (as a properly absorbed curcumin supplement) has the stronger evidence base. Ginger is a good adjunct — and a better choice if you also struggle with nausea, IBS-type gut symptoms, or morning stiffness — but if I could only add one thing to a patient's routine, it would usually be a piperine-formulated curcumin at 500–1,000 mg/day.

Can I take ginger and turmeric together?

Yes — and it's what most trials of "arthritis blends" actually test. They work on overlapping pathways rather than the same receptor, so combining them is reasonable, not redundant. Just don't stack multiple high-dose supplements without telling your GP or pharmacist, especially if you're on other medication.

How long before ginger or turmeric works?

Give either at least 4 weeks, ideally 8–12, at a consistent daily dose. Skipping days makes it very hard to tell whether it's helping. Track your pain honestly — a simple 0–10 score in the morning and evening for a fortnight before you start is worth its weight in gold.

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