Turmeric vs curcumin: Which should you be taking?

Turmeric and curcumin – you’ve probably heard about these golden wonders and their potential health benefits. However, figuring out which one to incorporate into your daily routine can be a bit puzzling.

A vibrant spice known for its warm, earthy flavor, turmeric has been a culinary staple for centuries. It’s not just about adding a pinch to your curry; there’s more to it than meets the eye. Then there’s curcumin, the compound nestled within turmeric, stealing the spotlight in the world of wellness.

In this article, we’re not going to inundate you with complex jargon or tedious research. Instead, we’ll have a candid conversation about these two, giving you a clear picture of what they are, how they differ, and when to consider incorporating them into your life.

What is the difference between curcumin and turmeric?

Turmeric and curcumin are often used interchangeably, but they’re not one and the same. In this section, we’ll explore the key distinctions between these two health-promoting elements. 

Let us explore the composition of turmeric and its benefits beyond curcumin.

  • Turmeric: It’s like nature’s treasure trove, containing a blend of curcuminoids, essential oils, and other beneficial compounds [1]. While curcumin is the most prominent curcuminoid in turmeric, there’s more to the story.
  • Curcumin: This compound often steals the limelight, but it’s just a part of the whole turmeric package. Turmeric contains a range of curcuminoids, with curcumin being the primary one.
  • Demethoxycurcumin and bisdemethoxycurcumin: These may sound complex, but they’re actually naturally occurring in turmeric. They’re part of the curcuminoid family and, although present in smaller quantities, contribute to turmeric’s overall composition.
What is the difference between curcumin and turmeric?
Photograph: microgen/Envato

How about we discuss the impact of curcumin on turmeric’s potency when it comes to concentration?

  • Turmeric: While this golden spice is a kitchen staple, it’s essential to know that it contains only about 2-5% curcumin by weight. So, when you sprinkle turmeric into your recipes, you’re adding a hint of curcumin, but it’s relatively modest.
  • Curcumin supplements: Now, if you’re seeking a more concentrated dose of curcumin, that’s where supplements come into play. Some curcumin supplements can contain up to a whopping 95% curcuminoids. That’s like turbocharging your curcumin intake.

When you use turmeric in your cooking, there’s a catch. Your body struggles to absorb curcumin effectively from this source. Most of it passes through your digestive system without making it into your bloodstream. It’s like trying to catch a raindrop in a sieve.

To overcome this absorption challenge, curcumin supplements often include a helpful sidekick – piperine. Piperine is a compound found in black pepper, and it’s like a key that unlocks your body’s ability to absorb curcumin. This tag team enhances the bioavailability, making it more effective.

When it comes to culinary versatility, turmeric takes center stage. This vibrant spice is a kitchen magician. It seamlessly blends into various cuisines worldwide, adding not only a beautiful golden hue but also a warm, earthy flavor.

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  • Recommended intake of 1 capsule for adults every day.
  • Contains turmeric (Curcuma longa) extract (root) 700 mg, gelatin from capsule, Microcrystalline cellulose, and Magnesium vegetable stearate.
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Whether it’s enriching curries, enhancing stews, or giving rice that inviting color, turmeric plays well with a myriad of dishes.

Let’s discuss the use of curcumin supplements in the kitchen. Well, there’s not much to say because they don’t quite belong there. Unlike turmeric, curcumin supplements aren’t meant for culinary creativity. You can’t sprinkle them on your food or mix them into your recipes.

If you’re watching your wallet, you’ll be pleased to know that turmeric is a budget-friendly choice. This spice is widely accessible and doesn’t put a strain on your finances. 

On the flip side, curcumin supplements can be a bit heavier on the pocket [2]. Especially the high-quality ones, which often come with a higher price tag.

If you’re mindful of your budget, incorporating turmeric into your cooking is a wallet-friendly way to enjoy its potential benefits.

Which is better to take turmeric or curcumin?

Now that we’ve explored the nuances of turmeric and curcumin, the million-dollar question is: which one is the right choice for you? It all boils down to your preferences, health goals, and lifestyle. Let’s break it down step by step.

Turmeric’s culinary charm

When choosing between turmeric and curcumin supplements, your taste preferences play a significant role. If you’re someone who savors the adventure of cooking and enjoys a diverse palate, turmeric is your culinary confidant [3]. Here’s why:

Turmeric brings more than just color to your dishes. Its earthy, warm flavor can elevate everything from curries to soups. It adds that special something that transforms a simple recipe into a culinary masterpiece.

Moreover, turmeric is your passport to exploring a wide range of global cuisines. Indian, Thai, Middle Eastern, and many other culinary traditions incorporate turmeric into their recipes. So, whether you’re making a spicy curry or a soothing cup of golden milk, turmeric fits right in.

Cooking with turmeric allows you to experiment and get creative in the kitchen. It’s like having a painter’s palette with a vibrant golden hue to play with. Turmeric is tasty and good for your health.

Curcumin supplements for precision

When deciding between turmeric and curcumin supplements, your health goals should be taken into consideration. If you have specific health objectives in mind, curcumin supplements offer a focused approach.

Curcumin is the star player when it comes to potential health benefits, such as addressing inflammation, supporting joint health, or aiding digestion. Supplements provide a concentrated dose of curcumin, which can be particularly effective for addressing these specific concerns.

These supplements come in various forms, including capsules, soft gels, and powders. This variety allows you to choose the format that suits your preferences and health needs best.

If you prefer simplicity and want to ensure a consistent intake of curcumin without much effort, supplements offer a hassle-free solution. It’s like having a targeted wellness ally in your daily routine.

With supplements, you have the flexibility to adjust your curcumin intake based on your health goals and the guidance of your healthcare professional.

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Supplements simplify

When choosing between turmeric and curcumin supplements, convenience is a crucial factor to consider, especially in our busy lives.

If convenience is at the top of your list, curcumin supplements are designed with simplicity in mind. Here’s how they streamline your wellness routine:

Taking a curcumin supplement is as straightforward as it gets. There’s no need for meal planning, cooking, or recipe experimentation. Just pop a capsule or soft gel, and you’re done.

Supplements provide a standardized dose of curcumin, ensuring that you get a consistent amount with every intake. This takes the guesswork out of your daily wellness routine.

Whether you’re traveling, at work, or simply in a rush, supplements are easy to carry and use wherever you are. It’s like having a wellness boost at your fingertips.

If cooking isn’t your forte or you have a hectic schedule, supplements simplify the process of incorporating curcumin into your daily life.

Turmeric wins economically
Photograph: sea_wave/Envato

Turmeric wins economically

It’s always a smart move to consider the budget when making a choice. If you’re mindful of your budget and want to enjoy the potential health perks without breaking the bank, turmeric is the economical champion. 

Turmeric is widely accessible and budget-friendly. You can find it in most grocery stores at an affordable price. It’s like a cost-effective flavor booster for your meals.

When you choose turmeric, there are no additional costs involved. You can use it in your cooking without worrying about purchasing specialized supplements [4].

Turmeric’s versatility means you can use it in various recipes, making it a cost-effective ingredient that adds both flavor and potential health benefits to your dishes.

With turmeric, wellness doesn’t have to come at a high price. It’s a budget-friendly way to enhance your culinary creations and potentially support your health.

Consult with a professional

It is important to seek individualized guidance from a healthcare professional before making any decisions.

Your health is a personalized journey, and what works best for you may vary from what works for someone else. That’s why it’s essential to consult with a healthcare expert:

Your primary care physician or specialist can provide valuable insights into your unique health needs. They can evaluate your medical history, current conditions, and any medications you’re taking to offer tailored advice.

A registered dietitian can help you create a dietary plan that aligns with your health goals. They can recommend whether incorporating turmeric into your meals or opting for curcumin supplements is the better choice for you.

These professionals can provide you with a personalized roadmap to navigate the world of turmeric and curcumin based on your individual health and lifestyle factors.


In the world of wellness, the choice between turmeric and curcumin supplements boils down to what resonates with your preferences, health objectives, and lifestyle.

It’s not about embarking on an arduous journey or navigating complex terrains; rather, it’s about making a practical decision that suits you.

The choice between turmeric and curcumin supplements isn’t about navigating a complex realm but rather about making a conscious decision that complements your well-being.

Whichever path you choose, let it be a step toward enhancing your health and savoring the joys of life’s flavors. It’s a choice that’s uniquely yours, and we encourage you to make it wisely.


What is turmeric used for in cooking?

Turmeric is a versatile spice commonly used to add color and flavor to a variety of dishes, including curries, stews, rice, and soups.

What are the potential health benefits of curcumin?

Curcumin, a compound found in turmeric, has been studied for its potential anti-inflammatory, antioxidant, and joint health-supporting properties.

Are there any side effects of consuming turmeric regularly?

While turmeric is generally safe when used as a spice in cooking, excessive consumption or high-dose supplements may lead to digestive discomfort in some individuals.

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  • Inclusion of BioPerine black pepper extract 20 mg increases curcumin absorption by 2000%.

[1] https://www.plascene.com/five-spices-with-remarkable-health-benefits
[2] https://pubs.acs.org/doi/10.1021/acs.jmedchem.6b00975
[3] https://www.savorysuitcase.com/how-to-use-turmeric-in-cooking/
[4] https://www.goodrx.com/well-being/supplements-herbs/how-to-take-turmeric

Photograph: sommai/Envato
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