How to Use Turmeric: Benefits for Inflammation

Published on February 24, 2021

Herbs can be used to naturally and gently support your body’s systems, processes, and innate rhythms. Turmeric is one such plant that can benefit your overall well-being.* Specifically, we love using Turmeric for inflammation support, as it is known to help reduce occasional inflammation due to normal daily wear and tear.*

In this article, we’ll discuss the basics of Turmeric and how it can be used to support a healthy inflammatory response in healthy individuals.* We’ll talk about what to look for in a Turmeric supplement (like capsules or powders), as well as how to use Turmeric in the kitchen.

What Is Turmeric?

Before we talk about the benefits of Turmeric for inflammation support for a healthy, active life, we think it’s important to share a bit about the herb itself.* After all, it’s essential to know what you’re putting in your body.

Turmeric, scientifically known as Curcuma longa, is a perennial plant in the same family as Ginger.1 The plant’s rhizomes, or underground stems—also often referred to as roots—are used to make supplements and powders.

The use of Turmeric in traditional medicine is nothing new. In fact, it has been regarded as an herbal remedy for some 4,000 years.1 It also has a long history of use in religious ceremonies and as a culinary spice.1

While we will discuss how to cook with Turmeric, the focus of this article is not on the many ways this herb can spice up your dishes but, rather, how you can use Turmeric supplements to support your active life.*

Benefits of Turmeric for Inflammation*

Turmeric has been used to support the body in a variety of ways by many different cultures. In Ayurvedic medicine, for instance, it has been called on to support digestion as well as to support an active lifestyle.*1

As a wealth of research has been conducted with Turmeric in recent years, we now have more insight into the many ways in which it can support well-being.*

Curcumin in particular, one of the main components of Turmeric, has been found to have antioxidant and other beneficial properties.*

Research indicates that Turmeric not only offers antioxidant properties and can help reduce occasional inflammation due to normal wear and tear, but that it also supports the liver, kidneys, and digestion.*1 It can even provide support to athletes, as it promotes healthy inflammatory function to support a physically active lifestyle.*

With these benefits in mind, let’s talk about how you can add Turmeric into your wellness routine for inflammation support for your healthy, dynamic life.*

How to Use Turmeric

Take Turmeric with Black Pepper

The first thing to know about cooking with Turmeric or taking it as a supplement to benefit well-being is that it’s best prepared or taken with piperine (black pepper).*

Curcumin (one of the main components of Turmeric) is better absorbed and put to use by your body when it is combined with piperine. This means that when you’re looking for a Turmeric supplement, you’ll want to keep an eye out for black pepper or piperine on the ingredient list.

Choose Full Spectrum Formulas

Turmeric contains curcuminoids, turmerones, and polysaccharides, compounds that are believed to be responsible for the herb’s beneficial impacts on health.* In fact, it’s the synergy between these components that is thought to enhance the plant’s overall benefits to well-being.*

Yet, many companies select an isolated curcumin extract for their Turmeric supplements. Often, you will even see the terms “Turmeric” and “curcumin” used interchangeably, though they do not mean the same thing.

Turmeric indicates the whole rhizome (underground stem) of the Curcuma longa plant, while curcumin refers to one of the three curcuminoids that—along with Turmeric's other beneficial components mentioned above—contribute to the herb’s ability to support health and wellness.*

At Gaia Herbs, we extract whole Turmeric root to create full spectrum formulas. That means our products contain all of Turmeric’s valuable compounds.

How can you tell if a product is full spectrum? We recommend looking at that product's Supplement Facts label first to verify that it does not list only curcumin in the active ingredients.

Use Products That Are Responsibly Sourced

Look for products made with sustainably or environmentally friendly grown Turmeric to ensure you are getting the beneficial constituents you want, without toxic chemicals.

For the plants used in our supplements that we can’t grow on our farm, such as Turmeric, our network of organic and sustainable communities allows us to source herbs from where they grow best.

The Turmeric in our products is grown using natural farming methods and is thoroughly quality-tested for pesticides, heavy metals, and other contaminants to ensure it meets our stringent standards.

It is cultivated with care by family farmers using agricultural practices that nurture the soil and help guarantee the production of Turmeric's active phytochemicals.*

We source from Nicaragua, Indonesia, and India, where conditions are the most ideal for growing Turmeric with the highest possible levels of botanical compounds.* Learn more about our Indonesian farm partners.

At Gaia Herbs, we believe you deserve to know exactly what’s in your herbal supplements. That’s why we created, the world’s first herb traceability platform.

By using your product’s herb ID number (found on the back of every Gaia product), you can discover the origin of your herbs; learn how they were grown, harvested, and extracted; and see validation of your product’s level of purity and potency.

Take Turmeric Capsules

As we mentioned earlier, Turmeric has been used for centuries as a spice in the kitchen, but you can also enjoy its benefits by simply swallowing a capsule.

Turmeric Supreme Extra Strength 

Gaia Herbs Turmeric Supreme<sup>Ⓡ</sup> Extra Strength

With organic Turmeric extract and black pepper, Gaia Herbs Turmeric Supreme Extra Strength is an excellent way to benefit from Turmeric with a simple capsule.*

Each Liquid Phyto-Cap delivers 36 milligrams of curcuminoids to help reduce occasional inflammation due to normal daily wear and tear.* All you have to do is take one capsule once or twice a day with meals.

You can count on this supplement to be purity-tested, vegan, and free of dairy, gluten, soy, corn, peanuts, sugar, and yeast.

Turmeric Supreme Joint

Gaia Herbs Turmeric Supreme<sup>Ⓡ</sup> Joint


For those eager to use Turmeric to support healthy joints, Gaia Herbs Turmeric Supreme Joint provides the perfect solution.*

It combines Turmeric with other herbs (including Devil’s Claw, Boswellia, and Ginger) traditionally used to promote joint health so you can keep enjoying your active lifestyle.*

Each two-capsule serving delivers 30 milligrams of curcuminoids. Adults can take two capsules twice a day with meals.

Turmeric Supreme Pain 

Gaia Herbs Turmeric Supreme<sup>Ⓡ</sup> Pain


Turmeric can help support the relief of occasional aches and pains at times when you overdo it.*

Gaia Herbs Turmeric Supreme Pain combines Turmeric with other herbs, including Rosemary, Jamaican Dogwood, and Feverfew, to do just that.

Each two-capsule serving of Turmeric Supreme Pain delivers 30 milligrams of curcuminoids. You can take this two-capsule serving up to three times daily with meals.

Take Turmeric Gummies

If you have difficult swallowing capsules or just prefer a different and tasty supplement format, Turmeric gummies are an excellent option. Try one of the Gaia Herbs gummy supplements below.

Turmeric Supreme® Adult Daily Gummies 

Turmeric Supreme Adult Daily Gummies

Each serving of Turmeric Supreme Adult Daily Gummies contains the equivalent of 3.4 grams of Turmeric and 60 mg of curcuminoids to help support healthy inflammatory function so you can maintain your active life—delivered in a convenient and delicious gummy sweetened only with real fruit.*

Turmeric Supreme® Extra Strength Gummies  

Turmeric Supreme Extra-Strength Gummies

Turmeric Supreme Extra Strength Gummies contain the equivalent of 6.6 grams of Turmeric, providing 95 mg of powerful curcuminoids per serving to help support healthy inflammatory function so you can maintain your active lifestyle.*

You won’t find black pepper in our new Turmeric Supreme gummies, but that doesn’t mean they are any less absorbable than our other Turmeric products. They contain a special Turmeric extract that is ideal for the gummy format.

It has been clinically proven to have superior absorption and bioavailability.* In fact, at the amount in our Turmeric Supreme Extra Strength Gummies, the Turmeric extract we use is 24 times more absorbable and with more bioavailability over a longer time than a standard isolated curcuminoid extract.*

Use a Turmeric Powder

Gummies and capsules are simple, convenient ways to incorporate Turmeric into your daily wellness routine. But using powders is another easy and delicious option.

Turmeric BoostⓇ Restore 

Gaia Herbs Turmeric BoostⓇ Restore


Gaia Herbs Turmeric BoostⓇ Restore is made with Turmeric and other Ayurvedic herbs plus real Chai spices, providing everyday whole-body support to help reduce occasional inflammation due to everyday wear and tear.*

With Holy Basil and Ginger, traditional herbs for maintaining overall well-being and supporting healthy digestion, this powder supplement is a delicious addition to smoothies, juice, or dairy or non-dairy milk.*

Take two teaspoons of powder daily by adding it to your beverage of choice.

Golden Milk

You may already be familiar with the popular beverage known as Golden Milk. If not, you can read about it here.

A delicious drink, it can support health and wellness as well as provide the opportunity to unwind and experience a relaxing, mindful moment.*

Gaia Herbs Golden Milk is based on the traditional Ayurvedic recipe that has been revered for centuries as a comforting tonic to support the mind and body.* It contains Turmeric, Ashwagandha, Date Palm, Vanilla, and other delicious and nutritious ingredients.

One teaspoon mixed into any warm milk of your choice will do the trick. Try your hand at our Traditional Golden Milk Recipe. Or read here about six of our favorite ways to sip this delightful beverage.

You can also go with a chilled version of Golden Milk with our Iced Golden Milk Latte or Golden Milk Popsicle recipes.

Cook with Turmeric

For targeted health support, turn to the Turmeric supplements we mentioned above.*

(Read more about cooking with Turmeric versus taking a supplement here.)

While cooking with Turmeric might not provide the punch that a concentrated supplement will, it is still beneficial.

So we want to wrap up by mentioning a few different ways to use the herb in the kitchen. It has, after all, been used as a cooking spice across the world for centuries!

To add Turmeric to your favorite dishes, measure out the simple powder form, or you may even be able to find the fresh rhizomes in your local grocery store, which look a bit like Ginger, that can be sliced or grated into recipes. If you can, opt for organic.

Here are a few of our favorite ways to easily incorporate Turmeric into everyday dishes:

  • Add to scrambled eggs
  • Mix into smoothies (especially tropical smoothies)
  • Sprinkle on popcorn
  • Add slivers of fresh Turmeric to rice before cooking
  • Stir into sauces, marinades, and dressings

We also love adding Turmeric BoostⓇ Restore to recipes like Cumin-Lime Turmeric Vinaigrette, Creamy Tropical Turmeric Paleta, or Pumpkin Chia Pudding.

Turn to Turmeric for Health and Well-Being*

Turmeric provides many health benefits. These days, many people turn to it for inflammation support to maintain their active lifestyle.*

To take advantage of this wonderful rhizome, reach for concentrated extracts found in capsules such as Turmeric Supreme Extra Strength, Turmeric Supreme Joint, or Turmeric Supreme Pain as well as Gaia Herbs Turmeric Supreme Adult Daily Gummies and Turmeric Supreme Extra Strength Gummies.

You can also try a powdered supplement containing Turmeric, like our Turmeric Boost Restore or Golden Milk. Discover our entire line of supplements containing Turmeric here.

Turmeric is not only good for you, but it’s also easy to add to your daily wellness routine as well as your favorite dishes. We hope you end up loving this beautiful root as much as we do!


1. Sahdeo Prasad and Bharat B. Aggarwal, “Turmeric, the Golden Spice,” in Herbal Medicine: Biomolecular and Clinical Aspects, 2nd edition. Benzie IFF and Wachtel-Galor S (Boca Raton, FL: CRC Press/Taylor & Francis, 2011).