Turmeric and Curcumin for Arthritis: What the Evidence Really Shows (UK Guide)

Name: Turmeric and Curcumin for Arthritis: What the Evidence…
Creator: Louis Maxwell

Written by Louis Maxwell — First Contact Practitioner, HCPC PH128483.

Clinical review status: not yet recorded

Quick answer: Small trials suggest turmeric or curcumin extracts may modestly ease knee osteoarthritis pain, but the studies are few, short and variable, so the evidence is not strong. Turmeric in cooking is safe for most people. Concentrated supplements can interact with blood thinners and have been linked with liver injury, so speak to a pharmacist or doctor before trying one.

Evidence checked on 10 October 2026 against Arthritis UK's turmeric information, the US National Institutes of Health's turmeric fact sheet, NHS medicines guidance and the studies listed below.

Turmeric is everywhere: in capsules, "golden milk" lattes, shots and joint supplements. Many people with arthritis try it because it is natural and widely described as anti-inflammatory. This guide looks honestly at what the evidence shows, why it is hard to be sure, and the safety issues that are often left out of the marketing.

What are turmeric and curcumin?

Turmeric is a yellow spice made from the root of a plant in the ginger family. Its best-known active compound is curcumin. Ground turmeric contains only a small amount of curcumin, so supplements usually contain concentrated curcumin extracts.

Curcumin is poorly absorbed by the body. To get around this, many products combine it with piperine (from black pepper) or use special "bioavailable" formulations. This matters for both effectiveness and safety, as explained below.

How is it thought to work?

Arthritis UK notes that studies in animals have shown turmeric products have anti-inflammatory properties. Laboratory research suggests curcumin can affect several chemical signals involved in inflammation. But results in a test tube or in animals often do not translate into meaningful benefits for people, partly because so little curcumin is absorbed when you swallow it. That is why human trials, rather than laboratory findings, are what matter when deciding whether to take it.

What the evidence shows

Osteoarthritis

Arthritis UK (formerly Versus Arthritis) describes a trial in which 107 people with knee osteoarthritis took either 2g of turmeric or 800mg of ibuprofen a day for six weeks. Both groups improved, and those taking turmeric had more improvement in pain when climbing stairs. Side effects were similar, mainly heartburn and dizziness.

A 2016 systematic review and meta-analysis (Daily and colleagues) combined eight randomised trials. It found that turmeric or curcumin reduced pain and improved osteoarthritis scores compared with placebo, and that pain relief was not significantly different from pain medicines in the trials that compared them. But the authors cautioned that the total number of trials and participants was small, and more rigorous studies were needed.

Arthritis UK's 2025 summary says more than 20 clinical trials have now tested turmeric or curcumin for arthritis, that some show benefits comparable to ibuprofen with fewer stomach side effects, and that turmeric may provide modest pain relief in osteoarthritis. Its main turmeric page also says we do not yet know whether it is effective, because trial evidence is limited.

The US National Institutes of Health (NCCIH) says the initial evidence for osteoarthritis is positive but that higher-quality evidence is needed, and that it is not yet possible to definitively conclude whether turmeric or curcumin helps.

Rheumatoid arthritis

Arthritis UK says early trials suggest curcumin may reduce pain, swelling and inflammation in rheumatoid arthritis, sometimes alongside conventional medicines. These studies are small. NICE guidance on rheumatoid arthritis (NG100) says that some complementary therapies may give short-term relief but there is little or no evidence for long-term benefit, and they should not replace conventional treatment.

Why the evidence is hard to interpret

Small, short trials. Most last weeks to a few months and include tens or a few hundred people.
Different products. NCCIH notes that curcumin products vary in how much curcumin they actually contain, and often include other plant substances such as piperine. A result from one product may not apply to another.
Risk of bias. Some trials are funded by manufacturers or have unclear methods.
Comparisons with NSAIDs. Trials comparing turmeric with ibuprofen were often not designed to prove the two are equally effective.

Evidence at a glance

Question	Honest answer
Can turmeric ease osteoarthritis pain?	Possibly, a little. Small trials are encouraging but not conclusive
Does it work as well as ibuprofen?	Some small trials suggest similar results, but they are not strong enough to say for sure
Can it treat rheumatoid arthritis?	Not shown. Early studies only; it must not replace DMARDs
Does it rebuild cartilage or slow joint damage?	No good evidence
Is turmeric in food helpful?	It is a healthy, flavourful spice, but the amount in cooking is much lower than in trials

Safety: what the adverts often leave out

Common side effects

Arthritis UK says turmeric is generally safe but may cause mild stomach upset. In the knee osteoarthritis trial it describes, the most commonly reported side effects were heartburn and dizziness. NCCIH says conventionally formulated turmeric or curcumin, without enhanced absorption, is likely safe in recommended amounts for up to 2 or 3 months. Longer-term safety has not been studied as well, which is another reason to set a time limit and review whether it is worth continuing.

Liver injury

Turmeric in normal food amounts is safe for most people. Concentrated supplements are different. NCCIH warns that liver damage has been reported in some people taking curcumin products with increased bioavailability. A 2023 report from the US Drug-Induced Liver Injury Network (Halegoua-DeMarzio and colleagues) described ten cases of liver injury linked to turmeric, said such cases appeared to be increasing, possibly because of combination with black pepper, and found the injury usually appeared 1 to 4 months after starting.

Stop taking turmeric and contact your GP promptly if you develop tiredness, nausea, poor appetite, dark urine, pale stools, itching or yellowing of the skin or eyes.

This is particularly relevant if you take methotrexate, leflunomide or other medicines that can affect the liver, or if you drink alcohol regularly. Your rheumatology team monitors your liver with blood tests, and an unexpected change could be harder to interpret if you have started a supplement without telling them.

Blood thinners and bleeding

Arthritis UK says turmeric can thin the blood and should be avoided by people taking anticoagulants or who have bleeding disorders. If you take warfarin, apixaban, rivaroxaban, edoxaban, dabigatran, clopidogrel or aspirin, do not start turmeric supplements without speaking to your doctor or pharmacist. NSAIDs such as ibuprofen and naproxen also raise the risk of stomach bleeding, so combining them with supplements that may affect bleeding needs a pharmacist's advice.

Other medicines

Methotrexate: the NHS says there is not enough information to know whether it is safe to take herbal remedies or supplements with methotrexate, because they are not tested in the same way as medicines. Tell your doctor or pharmacist before starting. Our guide to turmeric and methotrexate goes into more detail.
Diabetes medicines: Arthritis UK notes turmeric can interact with medicines for diabetes.
Cancer and immune-suppressing medicines: Arthritis UK also lists these as possible interactions.

Who should avoid turmeric supplements?

People taking anticoagulants or antiplatelet medicines, or with a bleeding disorder
People with liver disease
People who are pregnant (NCCIH says turmeric supplements in pregnancy may be unsafe) or breastfeeding
Anyone due to have surgery, unless the surgical team agrees

Shots, lattes and joint blends

Turmeric now appears in many products beyond capsules:

Turmeric lattes and "golden milk" usually contain small amounts of turmeric, often with added sugar. Check the label if you are watching your weight.
Turmeric shots vary widely in strength and may contain black pepper. If you also take capsules, the total amount can add up.
Joint blends often combine turmeric with glucosamine, collagen, ginger or other ingredients. This makes it harder to know what, if anything, is helping, and increases the chance of interactions. NICE recommends that glucosamine is not offered for osteoarthritis because there is no strong evidence of benefit.

Questions to ask your pharmacist

Could this interact with any of my medicines, including blood thinners, methotrexate, diabetes medicines or NSAIDs?
Does it matter that this product has enhanced absorption or black pepper?
Should I tell my rheumatology team before my next blood test?
What side effects should make me stop?

If you decide to try it

Ask first. Talk to your pharmacist, GP or rheumatology team and give them a full list of your medicines.
Prefer products with clear labelling that state the amount of curcumin per dose. Be cautious about very high doses and "enhanced absorption" products, given the liver reports.
Do not combine several turmeric products, such as capsules plus shots plus a joint formula.
Keep a simple diary of pain and function before you start and for about two to three months.
Stop if there is no clear benefit, or straight away if you develop side effects.
Never stop prescribed treatment because you are taking turmeric.

For details on forms and doses used in studies, see our turmeric supplement guide.

Turmeric in food

Using turmeric in cooking is a different matter from taking concentrated supplements. It adds colour and flavour to curries, dals, soups, roasted vegetables and rice, and is part of many healthy, plant-rich dishes. There is no evidence that culinary amounts will treat arthritis, but eating more meals based on vegetables, beans and lentils fits the anti-inflammatory, Mediterranean-style pattern that NICE supports for rheumatoid arthritis. Ideas:

red lentil dal with turmeric, ginger, garlic and spinach
roasted cauliflower and chickpeas with turmeric and cumin
scrambled eggs or tofu with a pinch of turmeric and black pepper
vegetable soup with turmeric and a swirl of yoghurt

Turmeric or ginger?

Ginger is in the same plant family and has a similar, modest evidence base for osteoarthritis. Neither is a replacement for proven treatments such as exercise, weight management where needed, and pain relief agreed with your GP. See our ginger evidence guide for a comparison.

Is it worth the money?

Turmeric supplements can be expensive, especially "premium" formulations taken long term. Given the modest and uncertain benefit, it is worth setting a time limit, judging honestly whether it is helping, and weighing the cost against proven approaches such as a physiotherapy-led exercise programme. If cost is a concern, using turmeric generously in cooking is cheap and safe for most people.

When to see a dietitian or pharmacist

A community pharmacist can check supplements against your medicines for free, without an appointment. A registered dietitian can help you build an overall eating pattern that supports your health, which is likely to matter more than any single spice. Ask your GP or rheumatology team about a referral.

When to get medical help

Stop turmeric and contact your GP promptly if you develop signs of liver problems, such as yellow skin or eyes, dark urine, pale stools, itching, nausea or unusual tiredness. Get urgent help for signs of serious bleeding, such as black or bloody stools or vomiting blood, especially if you take a blood thinner. Speak to your rheumatology team if your arthritis is not controlled, rather than adding supplements. Get same-day advice from your GP or NHS 111 if a joint suddenly becomes hot, swollen and very painful, especially with a fever.

Frequently asked questions

Does turmeric work for arthritis?

Small trials suggest it may modestly reduce knee osteoarthritis pain, but the evidence is limited and products vary. It has not been shown to treat rheumatoid arthritis or slow joint damage.

Is turmeric safe to take with warfarin?

Arthritis UK advises people taking anticoagulants to avoid turmeric supplements because it can thin the blood. Speak to your doctor or anticoagulant clinic before taking any supplement.

Can I take turmeric with methotrexate?

The NHS says there is not enough information to know whether herbal supplements are safe with methotrexate. Both can affect the liver, so talk to your rheumatology team or pharmacist first.

Is cooking with turmeric safe?

Yes, for most people. Food amounts are much lower than supplement doses. It will not treat arthritis on its own, but it is a healthy part of plant-rich meals.

Why do some supplements contain black pepper?

Piperine from black pepper increases how much curcumin is absorbed. A US liver injury report suggested this combination may be one reason liver injury cases appear to be increasing.

How long should I try turmeric for?

If your doctor or pharmacist agrees you can try it, set a time limit of around two to three months, keep a symptom diary, and stop if there is no clear benefit.

Sources and further reading

Educational information for people in the United Kingdom — not personal medical or dietary advice. Food and supplements can interact with medicines, so check with your GP, pharmacist or rheumatology team before changing your diet significantly or starting a supplement, and ask for a referral to a registered dietitian for individual advice. Charity no. 1218461. Pending clinical and editorial review. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.

Continue with related help

Turmeric supplement guide — products, forms and doses
Turmeric and methotrexate — detailed safety guide
Ginger evidence guide — the other popular spice
Medicine and supplement interactions — what to check
Anti-inflammatory diet — the overall eating pattern

Last updated 2026-10-10. This is general information, not a substitute for personalised medical advice.