Turmeric, a spice that comes from the Curcuma longa (c.longa) plant, is found naturally in Southeast Asia. Part of the ginger family, it contains over 200 compounds and has been used in Chinese and Indian cuisine and medicine for centuries.

Curcumin is the main active compound in Turmeric. It has the potential to reduce inflammation and alleviate chronic inflammatory conditions such as arthritis, ulcerative colitis and metabolic syndrome.

The benefits of Curcumin are yours for the taking with fresh or dried Turmeric, or even through Turmeric and Curcumin supplements, but the impact might not hit the same way every time! Let's take a look at the differences.

What are the differences?

Turmeric contains several different compounds (called polyphenols), and some of these, known as curcuminoids, are responsible for its vibrant golden yellow hue. Among them, Curcumin takes the spotlight as the most abundant curcuminoid in turmeric, account for up to 9% of the present compounds. Turmeric and Curcumin can be consumed in a variety of forms:

Turmeric: in its raw form, derived from the rhizome or root of the Curcuma longa plant.

Circumin: extracted solely from Turmeric root and containing little else.

Turmeric extract: this is your go-to Turmeric supplement, made by soaking fresh or dried turmeric roots to extract curcumin and other beneficial compounds.

Curcuminoids-enriched Turmeric extract: a turbo-charged version of Turmeric extract congaining a larger dose of curcumin.

Curcuminoids-enriched material: using special techniques, this product isolates curcumin from the rest of Turmeric, packing way more Curcumin than regular extracts or even the enriched version.

Since there’s a whole range of supplements out there, their effectiveness can differ. Extra compounds are often tossed in to boost your body’s ability to absorb the good stuff or to dial down any side effects.

Health benefits

Research shows that doses ranging from 500-3,000 milligrams of Curcumin deliver solid health benefits. So, consuming fresh or dried Turmeric might not pack the same punch as Curcumin supplements.

In one study, participants got either 4 grams of Turmeric or a placebo daily. The results showed no significant difference in body weight, waist size or blood lipid levels between the groups.

That said, Turmeric still has its health perks, especially when paired with foods that boost its absorption. In another study, people who consumed 1 gram each of black pepper and turmeric with a meal of 50 grams of carbs had lower blood sugar levels compared to those who only ate the meal.

This study hints that eating Turmeric might increase your overall blood Curcumin levels more effectively than taking Curcumin alone. But here's the catch: the study recommends 83 grams of Turmeric (around 9 tablespoons) per day which is far too much for most people to consume comfortably.

Which one does the body absorb better?

Curcumin, on its own, is only available as a supplement, with the addition of other compounds to aid absorption (see below). But you can enjoy turmeric in its fresh or dried forms (usually in powder or capsule form) as a sole supplement.

While Turmeric supplements contain only a small amount of Curcumin when compared to Curcumin-derived products, Curcumin on its own has been proven to not be well received by the body. Piperine (from black pepper) and fatty acids, for example, are frequently added to help your body absorb the active ingredients.

On the flip side, other research suggests that curcumin from Turmeric might actually be easier for your body to absorb. In one study, they tested how the body absorbed 400 milligrams of Curcumin from three sources: Curcumin powder, Turmeric powder and fresh grated Turmeric. The participants ate these with mashed potatoes and cream, and both Turmeric powder and fresh Turmeric led to much higher levels of curcuminoids in the blood compared to Curcumin powder. The Turmeric powder, in particular, had the biggest impact. Researchers believe the higher absorption was due to the other ingredients in Turmeric working together with Curcumin.

Are they safe?

Like most dietary supplements, fresh or dried Turmeric and Curcumin supplements are considered to be safe if taken in the recommended amounts.

However, high doses of Turmeric or Curcumin can cause a range of unpleasant side-effects, including:

• liver toxicity
• headaches
• rashes
• nausea and vomiting
• digestive issues
• abdominal pain

Be aware too that both Turmeric and Curcumin may interact with certain medications, including blood thinners such as Warfarin. Check with your healthcare provider if you are taking prescription medications before commencing with either supplement.

Which one is best?

Both Turmeric and Curcumin have their own individual health benefits. Higher doses of both these compounds prove most effective for wellbeing but the challenge of meeting these levels can be difficult for the average person.

Turmeric in its raw form is highly versatile in cooking and a great way to get your Turmeric hit but the health benefits may be limited due to the low levels of Curcumin entering the body this way.

Supplements containin Curcumin or Turmeric, or both, may be best for getting specific health benefits as they tend to be combined with other compounds to aid absorption.