Curcumin vs Turmeric: What’s the Real Difference and Which Should You Choose?

Turmeric is something of a golden wonder; it gives curries a vibrant colour and deep flavour, and it's been the inspiration for health trends including turmeric lattes. Traditional healers have used it for centuries in Ayurvedic medicine, where its healing properties have been celebrated. Most of the goodness we associate with turmeric comes from an important compound: curcumin.

We've written this article to explain the differences between turmeric and curcumin and their potential health benefits to help you find a dietary supplement for your health needs.

Key Takeaways

• Ground turmeric and turmeric paste come from the turmeric root.
• Curcumin is the active ingredient in turmeric, and it takes credit for most of turmeric's health-boosting effects.
• On its own, curcumin has poor bioavailability, but when you combine it with black pepper, your body absorbs it better.
• If you take turmeric as a supplement, you'll get a wide range of compounds. Curcumin supplements are more concentrated.
• Turmeric and curcumin can be taken together in supplement form and may offer more benefits than taking either one on its own.

What Is Turmeric?

Turmeric's scientific name is Curcuma longa, and it's part of the ginger family of root vegetables. People have used fresh turmeric root in cooking and for its medicinal properties for centuries. 

Fresh turmeric is different from processed forms like turmeric powder or supplements, and has a long history of use in traditional medicine. Ayurvedic and traditional healers grind turmeric root into powder and paste, adding it to teas, applying it topically for skin conditions, or mixing it into food. It has an earthy smell and taste, which we Brits will recognise from our favourite curry dishes, and which has found its way into smoothies and health drinks such as golden milk.

Turmeric root is rich in beneficial natural compounds, including curcumin, polyphenols, antioxidants, and natural oils. Health supplement manufacturers make turmeric powder from ground turmeric root.

What Is Curcumin?

Curcumin, the active compound in turmeric, is classified as a polyphenol. Polyphenols are celebrated for their antioxidant and anti-inflammatory properties. It gives turmeric its deep yellow colour; however, there is only a small amount of curcumin in turmeric extract. It only makes up 2-8% of turmeric, so if you're cooking with it or making your own turmeric powder, you'll only be getting a small fraction of it.

Curcumin has low bioavailability, which means your body doesn't absorb and use it effectively. It's fat-soluble, so cooking and eating it with healthy fats (like avocado, or coconut milk or oil) may help your body absorb it faster.

We don't recommend that you take pure curcumin powder as a dietary supplement because it doesn't have the synergistic compounds that turmeric has, which make it easier to absorb.

Black Pepper (Piperine)

Piperine, the active compound in black pepper, has been found to improve curcumin absorption in the gut. If you're taking turmeric or curcumin supplements without it, your body will metabolise most of the curcumin quickly and eliminate it. Current research suggests that piperine may help to improve blood lipid levels (Kim, D. C., et al., 2018).

Turmeric with Curcumin, Ginger, and Black Pepper

We've formulated our turmeric tablets with curcumin ginger and black pepper to enhance absorption and deliver:

• 95% Curcumin Extract: Curcumin is the main active compound in turmeric, and our high-strength formula gives you 95% curcumin extract (compared to just 3% in many standard turmeric capsules).
• The Kicker: Each tablet includes Gingerol (ginger extract), which is known for its own powerful anti-inflammatory and antioxidant properties. The addition gives your joint and digestive health another layer of support.
• Enhanced Bioavailability: Black pepper extract (piperine) has been shown in pharmacokinetic studies to increase curcumin absorption by up to 20-fold (Shoba et al., 1998; Tabanelli et al., 2021), helping improve its availability in the body.

Turmeric vs Curcumin: Which Is Right for You?

Taking both turmeric and curcumin supplements together may provide more health benefits, especially when you want to address specific health concerns, than using either alone. Even so, both may offer antioxidant effects, immune support, and blood sugar benefits.

The Health Benefits of Turmeric and Curcumin Supplements

If you want to support general wellness, taking a turmeric supplement can give you a broad spectrum of potential benefits:

• Joint health: Curcumin supplements have been shown to reduce inflammation and improve mobility in clinical research studies (Kim et al., 2018).
• Cognitive function: Curcumin may improve memory and attention in older adults (Cox et al., 2015).
• Mood support: Curcumin supplements may improve your mood, as it has been shown to reduce depressive symptoms (Lopresti et al., 2014).
• Immune modulation: It works synergistically with vitamin D3 to support immune balance (Bajaj et al., 2020).
• Heart health: May improve lipid profiles and support blood vessel function (Akazawa et al., 2012).

Anti-Inflammatory and Antioxidant Support

Curcumin and turmeric supplements offer potential health benefits for managing inflammation and cellular stress (also known as oxidative stress), which occurs when there’s an imbalance between free radicals and antioxidants in the body. Supplements may offer health benefits for:

• Joint comfort (especially if the joint discomfort is age-related or exercise-induced)
• Long-term mobility

A review of clinical studies published in the Journal of Medicinal Food found that curcumin may help ease symptoms of osteoarthritis and rheumatoid arthritis. Many people also reported better flexibility and reduced morning stiffness (Daily et al., 2016).

Antioxidant Properties of Curcumin

Curcumin's antioxidant effects may support skin clarity, brain function, and heart health. This cellular defence property may also support long-term wellness. Researchers are also looking into its role in chronic disease management.

Turmeric, Curcumin, and Blood Sugar Support

Early studies suggest that turmeric and curcumin may help regulate healthy blood sugar levels by supporting insulin sensitivity and metabolic balance. Piperine may also contribute to this effect.

Digestive Support: How Turmeric & Curcumin Help Your Gut

Comforting Digestion & Easing Discomfort

Turmeric has been used traditionally to support the digestive system, helping relieve gas or bloating. In a study, adults who took curcumin for eight weeks reported fewer digestive issues such as bloating and stomach discomfort, compared to those who took a placebo (Yu et al., 2021).

Supporting Microbial Balance in the Gut

Curcumin may help balance gut bacteria and reduce inflammation in the digestive tract. A review of several studies found that turmeric and curcumin could be helpful for conditions such as IBS, ulcerative colitis, and other digestive issues linked to inflammation (Vinod et al., 2021).

Stimulating Healthy Digestive Processes

Turmeric may help digestion by helping food move through the system more efficiently. Our turmeric capsules are formulated to provide this digestive support.

Side Effects to Watch Out For

When you take curcumin or turmeric supplements at the recommended dose, both are considered safe. However, with any supplements, when you take them at higher doses, you may experience side effects.

Potential side effects may include:

• Mild digestive issues, such as bloating or nausea
• Headaches or dizziness
• Increased risk of bleeding if you take turmeric with blood-thinning medications

If you are pregnant, breastfeeding, or taking medication (especially for blood pressure or anticoagulants), you should consult your healthcare professional before you start taking any new supplement.

Remember: higher amounts do not necessarily give you greater benefits, so stick to the recommended dose.

Final Thoughts

Only take supplements in conjunction with a balanced diet and lifestyle. When you understand the benefits and limitations of turmeric and its active ingredient curcumin, you can make smarter supplement choices. Turmeric is a great addition to your nutrition, but if you don't cook with it often, taking it in supplement form could deliver the health benefits on a regular basis.

Ready to geek out on your health? Start with the turmeric and black pepper tablets and feel the difference for yourself.

References

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), Article 92.  

Chainani-Wu, N. (2003). Safety and anti-inflammatory activity of curcumin: A component of turmeric (Curcuma longa). Journal of Alternative and Complementary Medicine, 9(1), 161–168. 

Amalraj, A., Pius, A., Gopi, S., & Gopi, S. (2017). Biological activities of curcuminoids, other biomolecules from turmeric and their derivatives: A review. Journal of Traditional and Complementary Medicine, 7(2), 205–233.  

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4).

Tabanelli, R., Brogi, S., & Calderone, V. (2021). Improving Curcumin Bioavailability: Current Strategies and Future Perspectives. Pharmaceutics, 13(10), 1715. https://doi.org/10.3390/pharmaceutics13101715

Bajaj, S. R., Singh, Y., Gautam, S., & Pathak, P. (2020). Curcumin and vitamin D3 modulate immune responses in a synergistic manner in vitro and may hold therapeutic potential for autoimmune diseases and infections. Nutrients, 12(10), Article 3041. 

Di Pierro, F., Rapacioli, G., Di Maio, E. A., Appendino, G., Franceschi, F., & Togni, S. (2016). Potential role of bioavailable curcumin in lowering blood glucose and improving insulin resistance in patients with type 2 diabetes mellitus: A randomized, double-blind, placebo-controlled pilot study. BMC Complementary and Alternative Medicine, 16(1), Article 1. 

Cox, K. H. M., Pipingas, A., & Scholey, A. B. (2015). Curcumin supplementation improves attention and working memory in healthy older adults: A double-blind, placebo-controlled study. American Journal of Geriatric Psychiatry, 23(6), 600–608. 

Lopresti, A. L., Maes, M., Maker, G. L., Hood, S. D., & Drummond, P. D. (2014). Curcumin for the treatment of major depression: A randomised, double-blind, placebo-controlled study. Journal of Affective Disorders, 167, 368–375. 

Kim, D. C., Kim, S. SH., Choi, B. H., Baek, N. I., Kim, D., & Kim, M. J. (2018). Effect of piperine on the bioavailability and pharmacokinetics of curcumin in humans and animals. Phytotherapy Research, 32(1), 11–20. 

Akazawa, N., Choi, Y., Miyaki, A., Tanabe, Y., Sugawara, J., Ajisaka, R., & Maeda, S. (2012). Curcumin ingestion and endothelial function: Evidence and possible mechanisms. Nutrition Journal, 11(1), Article 79. https://doi.org/10.1186/1475-2891-11-79

Esatbeyoglu, T., Huebbe, P., Ernst, I. M. A., Chin, D., Wagner, A. E., & Rimbach, G. (2012). Curcumin—from molecule to biological function. Angewandte Chemie International Edition, 51(22), 5308–5332.

Yu, J. J., Song, P., Zhu, Y., Yu, L., & Liu, Y. (2021). Efficacy and safety of curcumin in the treatment of functional dyspepsia: A randomized controlled trial. BMC Complementary Medicine and Therapies, 21, Article 124.

Nagpal, R., & Kaur, A. (2024). The microbiota-modulatory effects of curcumin and turmeric. Microorganisms, 12(4), Article 642.  

Vinod, T. P., Prakash, O., & Kumar, A. (2021). Curcumin in gastrointestinal diseases. In S. M. Nabavi & A. S. Silva (Eds.), Bioactive natural products for pharmaceutical applications (pp. 329–349). Springer.

Daily, J. W., Yang, M., & Park, S. (2016). Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: A systematic review and meta-analysis of randomized clinical trials. Journal of Medicinal Food, 19(8), 717–729.