Imagine this: You’re searching for a supplement to support joint health and come across a product with a striking label—”High-Strength Glucosamine and Chondroitin Complex”—proudly claiming “No Fillers” and boasting added turmeric, black pepper, and ginger. The price? Attractive, even tempting. But wait—what’s really inside, and does it justify the label claims?
Let’s break it down.
The Reality Behind the Label
The product claims to include 200mg of turmeric powder, 10mg of black pepper powder, and 50mg of ginger powder. On the surface, this sounds promising—after all, turmeric and ginger are widely recognised for their health benefits. But the real story lies in the active ingredients.
- Turmeric Powder: The active compound in turmeric is curcumin. However, raw turmeric powder typically contains only 2-5% curcumin, meaning the 200mg in this supplement provides just 4-10mg of curcumin—a fraction of what’s needed to be effective. Clinical studies often use 250-500mg or more of curcumin extract to observe meaningful benefits.
- Black Pepper Powder: The active compound, piperine, is present in trace amounts in raw powder unless standardised. Even 10mg of black pepper powder would contribute negligible piperine, offering little to enhance curcumin absorption.
- Ginger Powder: While gingerols are the active components, their levels in unstandardised ginger powder are often less than 2%. At 50mg, this means a mere 1mg or less of gingerols.
In these cases, the powders act more like fillers than active contributors—providing far less of the beneficial compounds than standardised extracts would. Interestingly, some turmeric powders even contain more sodium (up to 5%) than curcumin, which is linked to high blood pressure.
Why Standardisation Matters
Raw powders are inherently variable. Factors such as soil quality, harvesting practices, and drying methods significantly impact the concentration of active compounds. Without standardisation, there’s no guarantee of potency or consistency.
In contrast, standardised extracts ensure a specific level of active ingredients. For example, turmeric extract standardised to 95% curcuminoids delivers reliable potency in every dose. A 100mg serving of this extract provides 95mg of curcumin, offering a far more effective dose compared to raw turmeric powder.
Relatable Example: Vanilla Extract
Think of it like vanilla extract versus vanilla-flavoured powder. Pure vanilla extract guarantees a rich concentration of vanillin, the key flavour compound, while vanilla-flavoured powder may contain little to no real vanilla. Similarly, a standardised turmeric extract provides a reliable dose of curcumin, while turmeric powder offers far less—and varies wildly.
Is “No Fillers” Misleading?
Technically, the product contains no added fillers like rice flour. But practically, the unstandardised powders act as fillers, delivering minimal active ingredients. So while the claim might be technically accurate, from a practical point, the turmeric, black pepper, and ginger powders here are acting like fillers.
The price? There’s a reason it’s attractive. High-quality extracts cost more to produce because they undergo rigorous testing and standardisation. Cheap supplements often cut corners by relying on unstandardised powders.
How to Make Informed Choices
When choosing a supplement, look for:
- Standardised extracts: Ensure key ingredients specify their active compound percentages (e.g., turmeric extract standardised to 95% curcuminoids).
- Transparent labelling: Avoid products that list powders without indicating the level of active ingredients.
- Clinically relevant doses: Check if the ingredient amounts align with those used in research.
Take Action
Be an informed consumer. Don’t let marketing claims like “No Fillers” or “High Strength” distract you from evaluating the label critically. For more helpful tips on decoding supplement labels and understanding ingredients, explore our Supplement Guide and make better, informed choices for your health
Together, we can prioritise transparency and effectiveness in supplements. Let’s choose wisely for better health!