Turmeric vs ginger for joint pain: what the trials show

The joint-pain trials tested curcuminoids, the concentrated compounds extracted from turmeric root, not the spice in a curry. A 2021 meta-analysis pooled 11 randomized trials with 1,258 people who had knee osteoarthritis. Curcuminoids lowered pain scores more than the comparators, which included placebo and, in some trials, non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen. High doses (1,000 mg a day or more) did no better than low doses, and side effects did not differ between them. In the three trials that used NSAIDs as the comparison, all reported more side effects with the NSAID Hsiao 2021.

NCCIH describes the osteoarthritis evidence as initially positive but says higher-quality evidence is needed before firm conclusions, and more work is needed on how absorption affects the resultsNCCIH. That is why this site grades it moderate, not strong.

Curcumin is poorly absorbed on its own. In volunteers given 2 g of curcumin alone, blood levels were undetectable or very low; adding 20 mg of piperine, from black pepper, raised absorption sharplyShoba 1998. Higher absorption has a cost, covered under safety below.

The best summary for ginger is a 2015 meta-analysis of five placebo-controlled trials in 593 adults with osteoarthritis. Ginger produced a statistically significant but small reduction in pain and in disability. Withdrawals because of side effects were more than twice as common with ginger as with placebo. The reviewers judged the evidence moderate quality, limited by small numbers, and called ginger modestly effective and reasonably safe Bartels 2015.

NCCIH says ginger supplements might help knee osteoarthritis symptoms, but much of the research has been of poor quality, and ginger applied to the skin has not been shown to help NCCIH. With few trials and a small effect, ginger is graded limited for joint pain here. Its better-supported use is nausea; see ginger vs peppermint for nausea.

We found no trial that put turmeric and ginger head to head for joint pain, so the comparison on this page rests on how each did against placebo or other treatments. Curcumin has about twice as many trial participants behind it, and its effect held up across doses. Ginger's trials are fewer and its effect smaller. Some supplements combine the two; a trial of a combination cannot tell you which ingredient did what.

Neither spice replaces the usual osteoarthritis care a clinician can walk you through. Severe, unexplained or lasting joint pain and swelling needs a diagnosis first; the inflammation page covers when to get help.

Turmeric. NCCIH says standard oral turmeric or curcumin is likely safe in recommended amounts for up to 2 or 3 months, and can cause nausea, vomiting, acid reflux, stomach upset, diarrhea or constipation. Liver damage has been reported with high-absorption curcumin products. Stop and call your clinician if you notice fatigue, nausea, poor appetite, dark urine or yellowing skin or eyes. Turmeric supplements may be unsafe in pregnancy NCCIH. The US Drug-Induced Liver Injury Network described 10 cases of turmeric-associated liver injury, all since 2011; five people were hospitalized and one died, and three of the seven products tested also contained black pepper extractHalegoua 2023.

Ginger. NCCIH lists abdominal discomfort, heartburn, diarrhea, and mouth and throat irritation as side effects, and advises talking with your clinician first if you take any medicineNCCIH. In the osteoarthritis trials, stopping because of side effects was the main drawback Bartels 2015.

Both are flagged for people on blood thinners. Read turmeric and anticoagulants and ginger and anticoagulants before taking either as a supplement, and tell your surgical team about them before any operation.

If you decide to try one, the spice or tea is easy to find; online, iHerb turmeric powder and iHerb ginger tea list single-ingredient options.