Which Is Better for Inflammation?

Turmeric and magnesium are two popular supplements that may offer health benefits in supporting heart health, promoting relaxation, and reducing inflammation. Although they may provide overlapping benefits, these nutrients work in the body in very different ways.

How Are Turmeric and Magnesium Different?

Magnesium is an essential mineral, meaning your body needs it for vital functions but cannot produce it, according to  Diane Lindsay-Adler, RDN, an assistant professor of pediatrics at New York Medical College.

It’s involved in hundreds of enzymatic reactions and plays a critical role in heart function, muscle contraction, nerve signaling, and overall metabolic health.

Turmeric, on the other hand, is a golden-yellow spice from the root of the Curcuma longa plant. It contains curcumin, a plant compound that has been studied for its antioxidant and anti-inflammatory properties.

Turmeric Is Known for Reducing Inflammation

Magnesium does not act as an anti-inflammatory compound, but low magnesium intake has been associated with higher levels of inflammatory markers, Lindsay-Adler said.

“Getting enough magnesium supports the body’s ability to maintain a healthier inflammatory balance,” she said.

Turmeric, meanwhile, is best known for its role in reducing inflammation. Curcumin has been shown to influence inflammatory signaling pathways and oxidative stress, particularly in studies focused on joint pain and chronic inflammatory conditions.

“Turmeric or the compound in turmeric, curcumin, is better for inflammation,” said Stacy Cleveland, RD, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. “Curcuim is a phytonutrient which helps to repair cells from free radicals. This helps to reduce pain and inflammation in the body.”

Magnesium May Promote Relaxation and Sleep

Magnesium supports normal nerve transmission and muscle relaxation, which is why it’s often associated with winding down at night, Lindsay-Adler explained.

While more research is needed, some studies suggest that magnesium may help support sleep quality by influencing neurotransmitters involved in relaxation and by helping regulate melatonin, the hormone that controls sleep–wake cycles.

Some studies have also found that magnesium supplementation may improve measures of sleep quality, particularly in older adults and people with low magnesium intake.

“Turmeric does not directly promote relaxation or sleep, but it may help indirectly if inflammation or discomfort interferes with rest,” she said.

Both Could Improve Heart Health

Both magnesium and turmeric may improve heart health.

Magnesium helps regulate heart rhythm by supporting the movement of calcium and potassium across cell membranes, Lindsay-Adler said. It also plays a role in blood pressure regulation, she said, and studies show higher dietary intake is associated with better cardiovascular outcomes.

Some studies have been conducted on the safety and usefulness of turmeric or curcumin for nonalcoholic fatty liver disease and high cholesterol or other lipid disorders. Still, Cleveland said there is not enough research to definitively conclude whether turmeric or curcumin is beneficial for any health purposes.

Early evidence suggests it may be able to improve blood lipids and reduce the number of heart attacks in those who have had bypass surgery.

Downsides to Taking Turmeric and Magnesium

While magnesium from food is very safe, Lindsay-Adler said high-dose supplements can cause diarrhea, nausea, and abdominal cramping.

“Very large doses can be dangerous, and magnesium supplements may interact with certain medications, including diuretics, heart medications, and some antibiotics,” she said.

The recommended daily dose for magnesium is approximately 320 mg for women and 420 mg for men.

While there is no recommended daily allowance for turmeric, she said using about ½ to 1 teaspoon per day in cooking is considered safe for most people.

However, high-dose turmeric or curcumin supplements have been linked to gastrointestinal symptoms and rare cases of liver damage, particularly when used long-term or in highly concentrated formulations.