Turmeric and curcumin are often mentioned together, but they’re not quite the same thing. Understanding their differences can help you make informed choices when selecting supplements.
Turmeric is a root commonly used as a spice, especially in traditional cuisines like Indian curry. It contains a variety of natural compounds, including curcumin, which is the most well-known and studied component.
Curcumin is a naturally occurring compound within turmeric that contributes to its antioxidant properties. However, turmeric itself contains only a small percentage of curcumin.
Because of this, some turmeric supplements may contain minimal curcumin. If you’re looking for a higher concentration of curcumin, a supplement formulated for enhanced absorption may be a better choice.
When shopping for supplements labeled “turmeric curcumin,” it’s helpful to check the ingredient list to see how much curcumin is included and whether the formula contains ingredients that support absorption.
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 commonly used as a spice and in traditional wellness practices. It contains a variety of natural compounds, including curcuminoids.
Curcumin is the most well-known of these curcuminoids and is widely studied for its potential antioxidant properties. However, turmeric contains many other beneficial compounds beyond curcumin. 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 is considered one of the key compounds found in turmeric. It is the most widely studied curcuminoid and is often researched for its potential antioxidant properties.
Extracting curcumin from turmeric creates a concentrated form of this compound.
This is why curcumin supplements are popular—they provide a higher concentration of curcuminoids than turmeric alone.
Turmeric vs. Curcumin: Key Differences
Here’s a breakdown of the key differences between turmeric and curcumin.
Turmeric vs. Curcumin: Differences in Health Benefits
The primary difference between turmeric and curcumin lies in concentration. Turmeric contains a variety of natural compounds, including curcumin, but in smaller amounts.
Curcumin is the most widely studied curcuminoid found in turmeric and is often researched for its potential antioxidant properties. Because turmeric naturally contains only a small percentage of curcumin, supplements provide a more concentrated source.
While turmeric and curcumin offer different plant-based compounds, their benefits may vary depending on the context. Some studies suggest that turmeric, as a whole plant extract, may provide unique properties beyond curcumin alone.
Both turmeric and curcumin can be incorporated into a balanced wellness routine, depending on individual preferences and dietary goals.
Should You Take Curcumin or Turmeric?
Curcumin is the most concentrated active compound in turmeric, but turmeric itself contains only 2-6% curcumin by weight. This means that consuming turmeric alone provides only a small amount of curcumin.
Some research suggests that curcumin is more concentrated in supplement form, making it a convenient option for those who want a higher intake of curcuminoids.
If you’re considering a curcumin supplement, it’s important to check the label. Some products labeled as “turmeric curcumin” primarily contain turmeric powder with only a small amount of curcumin. To ensure you’re getting a concentrated product, look for supplements that specify the percentage of curcuminoids or list a standardized curcumin extract (such as 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
Curcumin is a powerful compound, but it has one challenge: it’s naturally difficult for the body to absorb. This is due to low bioavailability, which refers to how much of a substance enters the bloodstream and is available for use.
Curcumin is not water-soluble, meaning it’s quickly broken down and eliminated by the digestive system before your body can use it. However, research suggests that combining curcumin with other ingredients can support absorption [5].
Liposomal delivery is one such approach. Liposomes are tiny, bubbles that help protect curcumin as it moves through the digestive system. Some studies suggest that liposomal formulations may help enhance curcumin absorption.
Manna’s liposomal formula is designed to support curcumin stability and absorption. This delivery method helps protect curcumin, making it more available for the body to use.
For Your Health, Choose Curcumin
Curcumin and turmeric are closely related, but they’re not the same. If you’re looking for a colorful and flavorful addition to your cooking, choose turmeric. If you’re interested in supporting your overall wellness, you may want to consider a curcumin supplement.
Curcumin is the most studied active compound in turmeric, known for its antioxidant properties and its role in supporting a healthy inflammatory response. Research suggests it may help support brain, heart, and joint health.
However, curcumin on its own has low bioavailability, meaning your body may not absorb it efficiently. Choosing the right supplement is key.
Manna Liposomal Curcumin is formulated with liposomal technology, which is designed to support enhanced absorption.
To get the most out of curcumin, choose a supplement your body can absorb.
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
