Turmeric and curcumin are both bright orange antioxidants.
Sometimes, they’re used interchangeably, and they appear together often on supplement bottles.
But are they the same thing? Not quite.
While they’re closely related, there are differences between turmeric and curcumin that can impact how they work in your body. In short, turmeric is a plant. Or, more specifically, a root. When ground, it becomes a spice that’s popular in dishes like Indian curry.
Curcumin is just one of the compounds found within turmeric—but it’s the primary active ingredient that gives turmeric its health benefits [1].
Understanding this difference can help you make better choices when shopping for supplements. For example, many turmeric supplements contain very little curcumin.
So, if you are looking for the powerful anti-inflammatory and antioxidant effects of curcumin, turmeric might not be right for you.
So, which supplement should you take? And what are you getting when you buy a supplement called “turmeric curcumin?”
Read on for the facts.
What’s the Difference Curcumin vs. Turmeric?
Think of turmeric as the whole and curcumin as just one of its parts. Turmeric is a root, often used as a spice or in herbal medicine. It contains a variety of natural compounds, including curcuminoids.
Curcumin is the most well-known of these curcuminoids and is responsible for many of turmeric’s health benefits. But that’s not all there is to know. Let’s break it down further.
What is Turmeric?
Turmeric is a flowering plant in the ginger family, Its bright yellow root has been used in cooking and traditional medicine for thousands of years. When you buy turmeric in the grocery store, it’s usually the dried and powdered root. It’s primarily considered a food ingredient in curries, teas and smoothies.
Turmeric contains several active compounds, including:
- Curcuminoids (like curcumin): These provide the most potent health benefits
- Essential oils: These contribute to turmeric’s distinct smell and may have minor health effects
- Polysaccharides: These are types of carbohydrates that might support the immune system
While turmeric offers some benefits, only a small percentage of its weight—around 2-6%—is made up of curcumin. That means if you take 1000mg of turmeric, you’re only getting about 20-60g of curcumin.
What is Curcumin?
Curcumin is a type of curcuminoid, and it’s considered the main “active ingredient” in turmeric. It’s the compound most often studied for its powerful effects on inflammation, oxidation, cancer, brain health and more [2].
Extracting curcumin from turmeric creates a concentrated form of this compound.
This is why curcumin supplements are so popular—they deliver a higher dose of the active ingredient without requiring you to consume huge amounts of turmeric.
Turmeric vs. Curcumin: Key Differences
Here’s a breakdown of the key differences between turmeric and curcumin.
Turmeric vs. Curcumin: Differences in Health Benefits
In terms of health benefits, the primary difference between turmeric and curcumin is strength. Turmeric has a mild effect, while curcumin has a much more powerful impact on overall health [3].
Curcumin also has a greater number of health benefits.
For example, curcumin has been found to have many benefits for the brain, cognition and mental health. Turmeric alone does not. It simply doesn’t contain enough curcumin to have an effect. Turmeric is a healthy ingredient to use in food or tea, but it’s not as effective as a supplement.
Curcumin is the real powerhouse. By isolating and concentrating curcumin, supplements can deliver much stronger benefits, especially for inflammation, oxidative stress and chronic conditions like arthritis or heart disease. These supplements take the best part of turmeric and amplify it, making curcumin a far more effective option.
However, that’s not to say that curcumin is always better than turmeric. Turmeric contains curcumin along with other beneficial compounds.
Together, these compounds provide unique benefits in some cases. For example, turmeric was found to be more effective than curcumin against certain types of cancer cells [4]. But in most cases, curcumin is recognized as the key therapeutic element in turmeric.
Should You Take Curcumin or Turmeric?
When it comes to maximizing health benefits, curcumin is the clear winner.
While turmeric is generally good for you, it contains only a small amount of curcumin—just 2-6% of its total weight. This means you’d need to consume a lot of turmeric to get an effective dose of curcumin.
For example, if you’re looking to manage inflammation and relieve joint discomfort, the amount of curcumin you’d get from turmeric alone isn’t enough.
If you decide to take curcumin supplements, it’s important to pay close attention to what’s actually in the bottle. Many products are labeled as “turmeric curcumin,” which can be misleading.
These may contain mostly turmeric powder with only a tiny amount of curcumin. To ensure you’re getting a quality product, always check the label. Look for supplements that clearly state the amount of curcuminoids or specify that the product contains a high concentration of curcumin (like 95% curcuminoids).
For example, Manna Liposomal Curcumin contains 95% pure curcumin extract from turmeric. A supplement that lists only turmeric without specifying the curcumin content might not deliver the health benefits you’re after.
Bioavailability Matters
Even though curcumin is a powerful compound, it has one major challenge: it’s naturally hard for your body to absorb.
This concept is known as bioavailability.
This refers to how much of a substance can enter your bloodstream and be used by your body. Curcumin has poor bioavailability because it’s not water-soluble. So, it is quickly broken down and eliminated by your digestive system.
As a result, even if you take a high dose of curcumin, your body may only absorb a small fraction of it. To overcome this, curcumin needs a helping hand. Research shows that combining curcumin with certain other ingredients can significantly boost its absorption [5].
Manna uses advanced technologies to improve bioavailability in our curcumin supplement. Our unique formula includes liposomes to keep curcumin stable and ensure it’s absorbed effectively.
Liposomes are tiny, spherical structures made of lipids that can surround and protect curcumin as it passes through the harsh environment of your digestive tract. Think of them as microscopic bubbles that usher curcumin straight into your bloodstream.
Our liposomal formula can increase the bioavailability of Manna Liposomal Curcumin by up to 10 times compared to standard curcumin supplements.
For Your Health, Choose Curcumin
Curcumin and turmeric are closely related, but they’re not the same thing. If you’re looking for a colorful and rich addition to your cooking, choose turmeric. If you’re interested in improving your holistic well-being, you want a curcumin supplement.
Curcumin is the star compound that delivers the most powerful health benefits found in turmeric. It’s a potent anti-inflammatory, antioxidant and brain booster. And, it’s been found to benefit many chronic diseases such as cancer, heart disease, Alzheimer’s and arthritis.
Just make sure you choose the right supplement. If you choose a non-water-soluble form of curcumin, up to 90% of the active ingredients may go to waste.
Manna Liposomal Curcumin was designed specifically to maximize bioavailability, helping your body absorb up to 10 times more curcumin per dose.
To get the full impact of curcumin, choose a supplement that your body can actually use.
Choose Manna Liposomal Curcumin.
FAQ
Curcumin (from Turmeric Root Extract) (Curcuma longa L.) (Standardized for Curcuminoids) – 250mg per serving
Other Ingredients: Natural Vegetable Glycerin, Non-GMO Sunflower Oil (containing phosphatidylcholine and lecithin), Purified Water, Natural Flavor (Orange Oil), Alpha Tocopherol, Sucrose, Oleic Acid, Citric Acid, Potassium Bicarbonate
We recommend taking 1.4 teaspoons per day with a meal. While this is not necessary for everyone, we suggest that those who have digestive sensitivity take it with a meal. First, you’ll want to shake the bottle well, then you’ll either take 1 serving directly or mix it into a cool drink of your choice, such as water or juice.
NOTE: Curcumin can leave a yellow stain, so be careful as you pour!
Without applying liposomes to your supplement, you’re taking away the opportunity for your body to absorb all the nutrients you’re putting into it. Vitamins and minerals taken without an aid, such as liposomes, are consumed with no way to protect itself while traveling through the harsh GI tract. Liposomal encapsulation significantly increases the volume of fragile nutrients reaching their ultimate destination; your bloodstream.
Black pepper is commonly used as a bioavailability enhancer (helping the body absorb the nutrients), but it’s not as effective as liposomal delivery! It also can irritate the stomach and may negatively affect the taste of our delicious product.
Turmeric is the plant in which Curcumin is extracted. Turmeric root contains only 2-5% Curcumin, so to receive the same amount of Curcumin as one serving of our Liposomal Curcumin, you’d need to consume a considerable amount every single day. In addition, it wouldn’t have the vastly increased bioavailability as our liposomal delivery provides.
Yes! Curcumin has been shown to have multiple benefits, including: being a powerful antioxidant, supporting proper nerve health and function, liver health, digestion, cardiovascular and heart health. It also promotes healthy blood pressure, blood lipids and can help with post-exercise muscle soreness and inflammation. There is even evidence that it can help those with anxiety. Curcumin arguably has the widest range of benefits of any nutrient.
All Manna products are proudly made in the USA!
Every single batch of Manna supplements must pass testing for bacterial and heavy metal contamination. In addition, every raw material used for our products must have a “Certificate of Analysis” from its supplier to prove the purity and potency of the ingredient before being accepted into the manufacturing facility.
Sources:
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits
- https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin
- https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/turmeric-wont-help-arthritis
- https://nutritionfacts.org/blog/the-downside-of-curcumin-supplements/
- https://www.sciencedirect.com/science/article/abs/pii/S0378517313010752
