Short answer. Maybe a little, but nobody can say yet. One small Australian trial found a modest pain benefit over 12 weeks, and no change in the joint itself.
Evidence grade. Not enough evidence yet.
What it is
Turmeric is a yellow spice. Its main active ingredient is curcumin. Supplements contain concentrated extracts, often with added ingredients to help the body absorb them. The idea is that curcumin calms inflammation in the joint.
What the research shows
A trial in Tasmania gave 70 adults with knee arthritis and signs of swelling in the joint either a turmeric extract or a matching placebo capsule for 12 weeks. Neither the patients nor the researchers knew who had which. People taking turmeric had less pain, by about 9 points on a 100 point scale. That is a small difference, and the result only just reached statistical significance. Swelling in the joint and cartilage on MRI did not change.1
This is one small trial with a short follow up. Other studies of turmeric have been small too, and many were paid for by the makers of the product. A larger trial is needed before anyone can say how much it helps, if at all.
Risks and effort
Products vary a lot in how much curcumin they contain and in what else they contain. Most people have no problems. Some get an upset stomach. Turmeric extracts can affect how the liver handles some medicines and may increase bleeding risk when taken with blood thinners such as warfarin, so tell your doctor or pharmacist before starting. Cooking with turmeric is not a concern.
What usually works instead
Exercise and strength work for the leg muscles, weight loss where that applies, and simple pain relief have the best evidence. See Osteoarthritis of the Knee and Does exercise work for knee arthritis?.
Questions people ask
Is it better than anti inflammatory tablets?
Nobody knows. The trial compared turmeric with placebo, not with tablets. Anti inflammatory tablets have a longer track record and also have side effects, so talk to your doctor about which suits you.
Does black pepper or a special formula make it work better?
Some products add black pepper extract or other ingredients to raise the amount absorbed. That does not show that the product eases pain better, and trials of each formula are limited.
Can I take it with my other medicines?
Check with your pharmacist first, especially if you take a blood thinner or have liver problems.
How long should I try it for?
The trial lasted 12 weeks. If you decide to try it, give it about that long and stop if you notice no change.
References
- Wang Z, Jones G, Winzenberg T, Cai G, Laslett LL, Aitken D, Hopper I, Singh A, Jones R, Fripp J, Ding C, Antony B. Effectiveness of Curcuma longa extract for the treatment of symptoms and effusion-synovitis of knee osteoarthritis: a randomized trial. Ann Intern Med. 2020;173(11):861-869. https://doi.org/10.7326/M20-0990
Last reviewed 22 October 2026. Next review due October 2027.