Is turmeric good for arthritis?

Frequently asked questions

Is turmeric good for arthritis?

Yes, modestly. Trials of curcumin (the active compound in turmeric) at around 1,000 mg/day for 8–12 weeks show meaningful reductions in knee osteoarthritis pain and stiffness, sometimes comparable to ibuprofen or diclofenac but with fewer stomach side effects.

How much turmeric or curcumin should I take?

Clinical trials mostly use 500–1,000 mg of curcumin extract per day, usually split into two doses with food. Cooking with turmeric powder alone will not deliver that dose — supplements standardised to 95% curcuminoids are what the studies test.

Why is black pepper (piperine) added to turmeric supplements?

Curcumin is poorly absorbed on its own. Adding piperine from black pepper increases its bioavailability by up to 2,000%. Most reputable UK curcumin supplements include piperine or use a formulation like Meriva or BCM-95 that boosts absorption in other ways.

How long does turmeric take to work for arthritis?

Allow at least 8–12 weeks of daily use. If pain and stiffness have not improved by 3 months, stop — you are unlikely to be a responder.

What are the side effects of turmeric?

Turmeric is generally well tolerated. The most common issues are mild indigestion, nausea or diarrhoea. Rare cases of liver injury have been reported at high doses, so stick to standard trial doses and stop if you feel unwell.

Who should avoid turmeric supplements?

Talk to your GP before taking turmeric if you are pregnant, take blood thinners (warfarin, apixaban, aspirin), have gallstones or bile-duct problems, diabetes medication, or are due to have surgery within two weeks.

Turmeric vs ibuprofen for arthritis — which is better?

For knee osteoarthritis, head-to-head trials show curcumin roughly matches ibuprofen or diclofenac for pain relief over 4–12 weeks, with fewer stomach and kidney side effects. It is slower to act. For short flares, NSAIDs still work faster.