Turmeric vs. Curcumin: What's the Difference?
Curcumin, extracted from turmeric and sold as a dietary supplement, has been shown to improve inflammation and chronic inflammatory conditions
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Turmeric (Curcuma longa) is a spice that grows naturally in southeastern Asia. It has been used medicinally and in Indian cuisine for centuries and contains over 200 compounds.
Curcumin is the key compound in turmeric. It may help reduce inflammation and improve chronic inflammatory conditions like arthritis, ulcerative colitis, and metabolic syndrome.
Curcumin can be obtained by eating fresh or dried turmeric or from turmeric or curcumin supplements, but the effects may not be the same.
What's the Difference?
Turmeric contains many different compounds. Some of these compounds, called curcuminoids, give turmeric its golden yellow color. Curcumin is the most abundant curcuminoid in turmeric.
Turmeric contains about 2-9% curcumin. Manufacturers extract curcumin from turmeric and sell it as a dietary supplement. Turmeric and curcumin are available as:
- Turmeric: This is the raw plant, also known as C. longa rhizomes.
- Turmeric or C. longa extract: This is a turmeric supplement made by soaking fresh or dried C. longa rhizomes to extract the active ingredients. It contains curcumin and other natural compounds from turmeric.
- Curcuminoids-enriched turmeric extract: This is a stronger turmeric extract with more curcumin.
- Curcuminoids-enriched material: Special methods are used to separate curcumin from the other parts of turmeric, so the final product contains much more curcumin than regular turmeric extract or curcuminoids-enriched turmeric extract.
- Curcumin: It's extracted from turmeric and purified to create a product containing only curcumin and very little of the other parts of turmeric.
Because there are many types of supplements, their effectiveness can vary. Extra compounds are sometimes added to help your body absorb the ingredients better or to reduce side effects. For example, piperine (found in black pepper) or fatty acids may be added to improve absorption.
How Do Their Health Benefits Compare?
Curcumin, as a single ingredient, is only available as a supplement. You can consume turmeric fresh, dried, or through supplements.
The key difference is that turmeric contains only a small amount of curcumin. Studies show that 500-3,000 milligram doses of curcumin offer health benefits. Consuming fresh or dried turmeric may not be as effective as taking curcumin as a supplement.
In a study, researchers gave participants either 4 grams of turmeric or a placebo daily. The results found no difference in body weight, waist circumference, or blood lipid levels between the two groups.
That said, turmeric can still offer health benefits, especially if taken with foods that help enhance its absorption. In one study, participants who ate 1 gram each of black pepper and turmeric with a meal containing 50 grams of carbohydrates had lower blood sugar levels than those who just had the meal.
Which Does the Body Absorb Better?
There is conflicting research on which is absorbed better by your body.
Some studies say curcumin in turmeric is not well absorbed by the body. That's why manufacturers create supplements that boost curcumin's bioavailability. They add carrier molecules to help it absorb better, and they may also mix in other compounds that improve curcumin absorption.
Many studies have found benefits from taking curcumin supplements in doses of 500-3,000 milligrams. It's hard to achieve the same dose by consuming turmeric alone.
Other studies suggest that the curcumin in turmeric may be easier for the body to absorb. One study examined how the body absorbs 400 milligrams of curcumin from three sources: curcumin powder, turmeric powder, and grated fresh turmeric.
Researchers gave participants these products with mashed potatoes and cream. Both turmeric powder and fresh turmeric led to much higher levels of curcuminoids in the blood than curcumin powder. The highest increase was seen with turmeric powder. Researchers think the higher absorption was due to how curcumin works with other ingredients in turmeric.
This study shows that eating turmeric boosts blood curcumin levels more than just taking curcumin. However, the study used 83 grams of turmeric (about 9 tablespoons), which is a lot for most people to consume daily.
Risks and Considerations
Fresh or dried turmeric and conventional curcumin supplements are likely safe in recommended amounts.
High doses of turmeric or curcumin can cause liver toxicity and side effects such as headaches, rashes, nausea, vomiting, diarrhea, constipation, and abdominal pain. It can also interact with certain medications, including blood thinners such as warfarin.
Consult your doctor before starting any turmeric or curcumin supplement.
Which Is Right for You?
Both turmeric and curcumin have health benefits. If you're looking for a whole food with potential benefits, you can add turmeric to your daily diet in moderation. Mix it into milk, sauces, baked goods, and other foods.
Curcumin or turmeric supplements containing curcuminoids may be best for getting more specific health benefits. High doses of these compounds provide more health benefits and are usually absorbed better than whole turmeric.
A Quick Review
Curcumin, extracted from turmeric and sold as a dietary supplement, has been shown to improve inflammation and chronic inflammatory conditions.
Turmeric contains small amounts of curcumin, which is not as well absorbed by your body. Adding turmeric to your daily diet in small amounts may help, but its effects likely won't match those of high doses of curcumin.
This story originally appeared on: Health News - Author:Merve Ceylan
