Turmeric Vs Curcumin: What Are Differences Between Them?

There is a lot of controversy surrounding the topic: Is turmeric and curcumin the same?.

Many people think that turmeric has curcumin so using turmeric will save more money but still ensure the same benefits as curcumin. However, there is also a conflicting reaction that turmeric does not have much curcumin so spend some money to buy functional foods with curcumin.*

Have you ever asked yourself such a question? Let's compare turmeric and curcumin in the following article to find the answer for yourself!

Turmeric Vs Curcumin: What’s Differences Between Them?

Many people are confused about whether to use turmeric as an anti-inflammatory supplement or to use curcumin directly. Below is a detailed comparison so you can make the decision that is right for your health condition:

Origins

Turmeric is a spice derived from the root of the Curcuma Longa plant, native to Southeast Asia (mostly in India) [2]. You can easily recognize turmeric by its prominent yellow, brownish-yellow or reddish-yellow color - coming from the active ingredient curcuminoid, a light aroma and somewhat similar to ginger but with a darker color.

Many years ago (~4,000 years ago), this root was widely used in traditional medicine to help reduce inflammation in the skin or limit uncomfortable symptoms when suffering from digestive problems thanks to containing more than 200 different antioxidant/anti-inflammatory compounds [1, 2].

Curcumin is a powerful bioactive compound (natural anti-inflammatory) found in turmeric (mainly ground turmeric or extracted into a solution), belonging to the curcuminoid group and contributing to the yellow color of turmeric.

Research shows that 2 - 9% curcumin is found in turmeric. Curcumin was first known for its antibacterial properties when it was isolated by researchers in the early 20th century and first demonstrated in 1949 [3].

Read more: What Foods Have Curcumin? Ways to Supply Curcumin

Forms

Turmeric is a root, harvested and ground into a yellow powder, used as a spice to season dishes. Curcumin is an extract found in turmeric, mainly in the root and prepared in the form of capsules/tablets, powder, solution, etc. (depending on the manufacturer's choice).

The main uses of curcumin are anti-inflammatory and antioxidant to protect the body from harmful factors, improve concentration and support metabolic activities in the body.

Turmeric contains curcumin but in very small amounts. Therefore, many manufacturers proactively extract curcumin from turmeric to increase the content of this extract, thereby giving faster results than just using turmeric as a daily spice.

Benefits

Turmeric is often used to create beautiful colors and attractive aromas for dishes, while still providing antioxidants and anti-inflammatory substances for the body.

In particular, turmeric has the ability to resist fungi that are harmful to the body, but this benefit is not found in curcumin (because it comes from the active ingredient curdione in turmeric).

In addition, with its powerful antioxidant, anti-inflammatory and antibacterial properties, turmeric also supports the mechanism against the growth of harmful tumors that curcumin cannot do.

This has been agreed by Anup Sharma - a user on Quora platform also share similar things/ have similar opinions that when turmeric contains many types of antioxidants*, not just curcumin, so why not use it?

Meanwhile, curcumin is commonly used to help reduce discomfort associated with joint-related issues, improving eyesight, increasing kidney health and filtering capacity, limiting allergies from dirt (such as sneezing, runny nose, stuffy nose, ...) Most notably, curcumin has the ability to maintain stable blood sugar levels,... [1, 4, 5]

Absorption

The absorption capacity of turmeric when entering the body is different for each person, but when used with pepper and healthy fats (such as coconut oil, olive oil, butter, etc.), it can be significantly improved. And of course, not everyone can absorb curcumin in turmeric.

At the same time, curcumin is poorly absorbed when entering the body because it is easily dissolved in water and metabolized, quickly excreted through the liver.

You can take advantage of the absorption capacity of turmeric, add black pepper and healthy fats when using curcumin to improve up to 2000%. In addition, turmeric and curcumin can be better absorbed when heated, that is, through cooking [1].

Availability

Turmeric is available in many forms such as fresh roots, ground powder,... and is easily found in supermarkets, convenience stores, grocery stores,... Curcumin exists in the form of capsules/tablets, powder, solution,... and can be purchased on e-commerce platforms, official websites of manufacturers, pharmacies,...

Price

Turmeric is usually cheaper than curcumin extract. On average, the price of turmeric starts at around $2/kg, while curcumin extract products typically cost from $10 and up. Of course, these are just reference prices, which can vary depending on factors like the raw material source, supplier brand, or distributor.

Given its affordability and vibrant color, turmeric is often preferred for culinary use. As Robert Gumpert mentioned, turmeric works better in cooking because of its attractive hue and low cost—qualities that curcumin extract doesn’t offer.*

Risks and Side Effects

Turmeric is not an allergenic spice, but some people find the smell of turmeric unpleasant and cannot eat it. In addition, some people also experience diarrhea, dizziness, headaches, etc., but this is not very common, only appearing when using >3mg/kg of body weight. Similarly, curcumin extract also has the same symptoms as turmeric when used in overdose (>2000 mg/day) [4].

Below is a summary of information comparing turmeric and curcumin for your easy reference:

Should You Choose Turmeric or Curcumin Extract?

The choice of turmeric or curcumin extract from turmeric is related to the purpose of use. In particular, curcumin is a stronger antioxidant extract than regular turmeric, so if you want to help overcome a certain health problem, curcumin is of course a great choice.

But if you just want to improve your general health, you can just use turmeric for cooking. However, to know exactly, you should consult your doctor for accurate advice.

Currently, the trend of users is to prioritize using functional foods in capsule/tablet or powder form containing curcumin. Because the entire process of raw material processing and production is supervised by experts as well as finished products are inspected by a third party before being released to the market.

And of course, users can easily find and buy the best curcumin supplements when needed on the official brand website or the Amazon e-commerce platform.

Andy Lee is one of the customers who had a good experience using curcumin supplements. Specifically, he shared on Quora that he used turmeric/curcumin capsules plus black pepper (anti-inflammatory) 1,800 mg per day.

The results were quite positive when his knee pain was reduced and he could function normally. Or Ola Ag used a powdered curcumin product and claimed "A good quality pill for your aches and pains." on Amazon.*

Conclusion

Above is a comparison of turmeric and curcumin. Hopefully, users can easily distinguish between these two substances. In general, turmeric contains many different antioxidants, while curcumin is just an extract found in turmeric. Therefore, depending on your needs and advice from your doctor or nutritionist, you can choose the product that is suitable for your health condition.