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Is It Better To Take Turmeric or Curcumin?

4 min read time Feb 09, 2022


Turmeric is among nature's most potent spices, containing curcumin as its active component. 

Commonly used in Indian recipes such as curries and rice dishes, turmeric root is an Asian spice that has a wide range of clinical and nourishing uses. In fact, many natural health experts believe turmeric and curcumin may also be an effective remedy for some symptoms of aging, depression, inflammation, and even stress.

While most people often confuse turmeric and curcumin, there are vital distinctions worth knowing.

Here's what you might now have known about these two ancient spices.

Are Turmeric and Curcumin the Same Thing?

Turmeric is a famous, old spice from an Indian native flowering plant.

According to the Cleveland Clinic, turmeric contains a variety of plant compounds, but curcumin is responsible for many of the health benefits provided by the turmeric root. 

Turmeric and curcumin are not the same thing. Curcumin is a compound inside turmeric. Curcumin is also responsible for the spice's distinctive yellow color. Curcumin content ranges from 2% to 5% in a typical turmeric root stalk.

Although turmeric and curcumin are different, they share some similar therapeutic effects. Let’s now explore turmeric and curcumin in this article.

Is It Better To Take Turmeric or Curcumin?

There is no formal universal agreement on which is better. Some experts would argue that consuming turmeric root is valuable because you get curcumin and added nutrition. Others may suggest that curcumin has more concentrated benefits when taken by itself. 

It is, however, critical to purchase a high-quality source of natural organic turmeric and/or a reputable curcumin extract, free of additives and no chemicals. In fact, some companies make fake synthetic curcumin so natural curcumin from real turmeric roots is very important.

Turmeric and Curcumin: Mutual Benefits

Most turmeric formulas contain 2%-8% curcumin. As a result, a formula supplement of turmeric or curcumin may share some health benefits.

Anti-inflammatory Treatment

Many natural health experts may believe curcumin and turmeric may be a more effective anti-inflammatory remedy than common over the counter pain relievers. This is because curcumin and turmeric may possibly help treat painful joint conditions such as arthritis.

According to a study conducted on 50 patients, curcumin decreased joint pains experienced by the patients who suffered from osteoarthritis. In addition, the patients recorded improved joint function after taking the supplement during the study.

Furthermore, researchers at Utah University discovered that curcumin and turmeric contain vital chemicals that may be beneficial in reducing inflammation and swelling associated with arthritis.

Reducing Heart Complications

Turmeric and curcumin may support a healthy cardiovascular system.

According to a past study, the two spices played a vital role in balancing lipid levels inhibiting heart diseases among patients. Turmeric and curcumin proved safer, with no reported side effects in the studies.

Turmeric and curcumin, the researchers concluded, could effectively prevent heart complications by improving serum lipid levels. 

Decreasing Obesity

Turmeric and curcumin may significantly reduce obesity complications by decreasing inflammation caused by the disease. They may also help stabilize body fat by possibly inhibiting the inflammatory pathway that promotes obesity.

After it emerged that obese patients could also experience inflammation, curcumin became an essential relief, thanks to its therapeutic effects in controlling inflammation. It may suppress chronic inflammation by acting upon the inflamed fat tissues.

Enhanced Blood Sugar Levels

Turmeric and curcumin may support blood glucose levels among patients having diabetes.

The two supplements may possibly improve blood sugar metabolism and lessen the incidence of diabetes.

A study aimed to investigate the effectiveness of turmeric in the treatment of diabetes and its effect on insulin resistance and blood glucose levels. Diabetic patients in one group received conventional drugs twice daily, while patients in another group had turmeric powder in addition to their normal prescriptions.

To ensure drug compliance, researchers monitored both groups regularly.

After a month, patients in the second group recorded a promising decline in their insulin levels. The changes represented a 7.42 percent increase in efficacy.

Verdict: Which Is Better Between Turmeric and Curcumin?

The choice between turmeric and curcumin is a matter of personal preference.

While both products have nutritional and medicinal value, only more research will explore the benefits fully.

When in doubt, consult a knowledgeable herbalist or an experienced naturopath.

Which Curcumin Is Best?

With so many supplement products available, many companies have sought independent approval to ensure the product's credibility. But what distinguishes high-quality curcumin?

Here are some important items for your review before buying curcumin:


Curcumin is not very bioavailable. Turmeric is a little more bioavailable because it contains natural oils which help with absorption. But turmeric is low in curcumin as compared to taking a curcumin extract.  

The added ingredients that help the most with absorption is piperine and some fat or oil. When you take curcumin with both of these, absorption generally will be greatly increased.

Some supplements contain complementary ingredients that may possibly boost absorption. Others contain herbal ingredients such as ginger.  When selecting a supplement, always review the ingredient list to ensure that all components are suitable for you. 

For example, Z Natural Foods’ Curcumin Extract Powder is a 95% extract (30:1 ratio) meaning each serving contains an 95% concentration of curcuminoids. There are no added ingredients, no chemicals and non GMO.


Many businesses seek certifications and third-party testing verification. Ensure that your product has undergone third-party testing and certification to ensure its safety and quality. For your convenience and comparison, here is the list of quality control procedures adhered by Z Natural Foods.


There isn't an established guideline for the maximum tolerable level you can take.

Z Natural Foods recommends mixing ½ to 1 teaspoon of curcumin to your favorite juice, yogurt, smoothie or favorite recipe.

Before adding a supplement to your routine, do your own research or consult with a knowledgeable, experienced nutritionist or healthcare professional to ensure the dosage is appropriate for you.

Curcumin Extract Powder

Curcumin Extract Powder is a high-quality organically grown product from Z Natural Foods.

It contains 95% Curcumin extract and meets stringent quality assurance standards that eliminate contaminants, chemicals, and heavy metals. 

The product comes in airtight bags to keep it fresh.

If you wish to order your supplement, please contact Z Natural Foods.


For Bulk inquiries and custom formulations click here: https://www.znaturalfoods.com/pages/bulk

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