Turmeric vs Curcumin: What You Need to Know About Both

The Difference Between Turmeric and Curcumin

Let’s start with the basics. What is turmeric? Turmeric is a rhizome that is part of the ginger family. In fact, if you buy whole turmeric at the market, you will think you are just buying a ginger root.

However, turmeric has a more intense yellow or orange color than ginger but it is used much in the same way: usually peeled and sliced thin or chopped to be added as a spice for many dishes or teas.

Curcumin on the other hand, is not a spice. Instead, it is one of the hundreds of active phytochemicals in turmeric. Curcumin is an antioxidant and, therefore, one of the key nutrients that is found in turmeric.

This is where a lot of the confusion comes into play. Some people believe that just because curcumin is in turmeric they are one and the same. That is not the case. While you can ingest curcumin by eating turmeric, the two are not mutually exclusive.

Just remember that curcumin is a nutrient in turmeric, while turmeric is simply the name given to the spice itself.

To improve your understanding, be sure to watch this comprehensive video explanation.

Caption - Difference between Curcumin and Turmeric (Video Credit - Natural Cures Home Remedies Official)

How Much Curcumin in Turmeric?

The exact number varies depending on the quality of the turmeric root and other factors. However, it is generally assessed that the average turmeric root contains between 2 and 6% curcumin content.

So, at the end of the day, most health experts agree that you don’t actually get a whole lot of curcumin simply by eating turmeric. This is why many healthcare practitioners and health experts recommend and use curcumin supplements which can offer a much higher concentration of curcumin and allow users to fine-tune their daily intake of the nutrient.

Which is Better, Curcumin or Turmeric?

In the end, it cannot be stated with 100% certainty that one of these nutrients is better than the other. They both have their strengths and weaknesses. For instance, turmeric has been shown to offer health benefits that curcumin may not such as increased brain protection and reduced risk of developing serious cognitive issues like Parkinson’s and Alzheimer’s disease.

On the other hand, curcumin may have health benefits that have not been attributed to turmeric alone. For instance, curcumin has been found to lower insulin resistance and may be more effective than turmeric in reducing your risk of developing adult-onset diabetes and related issues.

If you are looking to put up as comprehensive a shield around your health as possible, the best route may be to use both turmeric and curcumin because, as you can see, they do different things and offer distinct yet equally important health benefits.

The Benefits of Curcumin & Turmeric

At this point, we have talked a lot about what curcumin and turmeric have in common, how they differ, and why you may want to take both nutrients. But if you are still on the fence about turmeric and curcumin, this section is for you. In it, we will highlight just a few of the most important health benefits of turmeric and curcumin:

• Joint Health - One of the most common and important turmeric and curcumin benefits is the effects these nutrients have on your joints. Curcumin is a powerful anti-inflammatory agent and in high-quality placebo-controlled studies, it has been proven to reduce joint inflammation and ease the pain caused by osteoarthritis.
• Brain Health - There have also been studies that confirm that curcumin and turmeric also have neuroprotective effects. Such studies identify curcuminoids as beneficial for neurons, brain cells and neurotransmitters because they stave off premature death and improve general function. UCLA has even put out a report calling curcumin a natural remedy that can improve memory and mood.*
• Skin Health - Because turmeric and curcumin are both rich in nutrients known as antioxidants, they can also have a beneficial impact on the health and appearance of your skin. The antioxidative agents help scavenge free radical cells and prevent them from causing visible marks on the skin, wrinkles, and premature signs of skin aging.*
• Digestive Health - According to the Canadian Digestive Health Foundation, turmeric is an antioxidant that can alleviate the symptoms of metabolic syndrome and reduce the inflammation in the gut that can cause a myriad of digestive issues.

Dr. Holly Lucille, a naturopathic doctor, explains the role of turmeric in supporting digestive health:

Turmeric is an excellent herb for the digestive system. Curcumin helps to reduce bloating, gas, and inflammation in the gut, and it’s also shown to be helpful for individuals with conditions like irritable bowel syndrome (IBS).

• Cardiovascular Health - Last but not least, the antioxidants in curcumin and turmeric can help keep cells that contribute to your cardiovascular functions healthy. Long-term use of turmeric, curcumin, and the antioxidants they contain can benefit prolonged cardiovascular function.

How To Choose the Best Turmeric or Curcumin Supplement

Many people choose turmeric and curcumin supplements because they make it a lot easier to make sure you are getting enough of each nutrient and to know exactly how much you are ingesting every day. It’s a great alternative to preparing and eating meals with turmeric on a daily basis, but you still have to know how to choose the right supplement, so here are some tips:

• Choose Broad-Spectrum Products - Broad-spectrum turmeric supplements will ensure that you are getting the full palette of phytonutrients that come with turmeric.
• Choose A Bioperine Product - Bioperine is a black pepper fruit extract, and it greatly enhances the bioavailability of turmeric and curcumin.
• Choose A GMP Certified Product - Good Manufacturing Practices ensures that the nutrients in turmeric are not sullied during the processing of the supplement.