Curcumin and Turmeric: What They Are and How to Take Them

Turmeric is a kitchen spice, a natural colour and one of the best-selling herbal supplements in the UK. Curcumin is a compound found in it. The two words are often used as if they mean the same thing, which makes labels confusing. This guide explains the difference, what the numbers on a capsule label mean and who should check with a doctor or pharmacist before taking a turmeric supplement.

What is turmeric?

Turmeric (Curcuma longa) is a leafy plant in the ginger family (Zingiberaceae). The part used is the rhizome, the underground stem that looks like a knobbly ginger root but is bright orange inside. Fresh rhizomes are boiled, dried and ground to make the yellow spice sold in supermarkets.

Turmeric is native to South Asia, and India is by far its largest producer. It has been used for thousands of years in cooking, in dyeing cloth and in Ayurveda, the traditional system of India. In the kitchen it gives curries, dals and rice their golden colour, and as a food colour it is listed as curcumin (E100).

Turmeric is not a vitamin or a mineral, and no health claims are authorised for turmeric or curcumin in Great Britain.

Turmeric versus curcumin

Curcumin is the main member of a group of yellow compounds in turmeric called curcuminoids. The other two are demethoxycurcumin and bisdemethoxycurcumin. In the dried spice, curcuminoids make up only a few per cent of the weight. The rest is starch, fibre, essential oils and other natural components.

• Turmeric powder is the whole dried, ground root.
• Turmeric extract is a concentrate made from the root.
• Curcuminoids or curcumin are the coloured compounds an extract is standardised to.

Reading a turmeric label

Extract ratio

A 20:1 ratio means about 20 parts of dried root were used to make one part of extract. A 500 mg capsule of 20:1 extract is made from the equivalent of about 10,000 mg of root.

Standardisation

"95% curcuminoids" means 95% of the extract weight is curcuminoids. In a 500 mg capsule that is 475 mg. This figure, not the capsule weight, is the one to compare between products.

Black pepper and piperine

Turmeric is often paired with black pepper, as it is in many traditional recipes. Supplements may add black pepper extract standardised to piperine, the compound that gives pepper its heat. Piperine is known to affect how the body processes some medicines, so if you take any medication, ask a pharmacist before choosing a formula that contains it.

Our turmeric capsules at a glance

The label serving for both is 1 to 2 capsules daily with a large glass of water. Both use vegan HPMC capsules with no fillers or binders and are made in the UK. Browse more single herbs in our Herbal Singles collection. If you are curious about the cinnamon in the complex, read Ceylon vs Cassia Cinnamon: What Is the Difference?

How people take turmeric supplements

• Follow the serving on your label and do not exceed the recommended daily dose.
• Many people take it with a meal, because curcuminoids are fat-soluble.
• Count turmeric and black pepper across all the products you use, including blends.
• Turmeric powder stains. Keep opened capsules away from light-coloured fabrics and worktops.

Who should not take turmeric, or check first

• Pregnancy and breastfeeding. Concentrated turmeric extracts are not suitable. Turmeric used normally in cooking is a different matter.
• Under 18. Our products are not intended for anyone under 18.
• Blood thinners. Speak to your doctor first if you take anticoagulant or antiplatelet medicines such as warfarin, clopidogrel or aspirin, and stop at least two weeks before planned surgery.
• Gallbladder. Do not use it if you have gallstones or a bile duct problem.
• Liver. There have been rare reports of liver problems with concentrated turmeric and curcumin products, including those with black pepper. Do not use it if you have a liver condition, and stop and seek medical advice if you notice yellowing of the skin or eyes, dark urine or unusual tiredness.
• Other medication. Check with your doctor or pharmacist if you take medicines for blood sugar or any other prescription medicine.

Frequently asked questions

Is curcumin the same as turmeric?

No. Turmeric is the root; curcumin is the main yellow compound in it. An extract standardised to 95% curcuminoids is far more concentrated than the spice.

Why do some turmeric supplements contain black pepper?

Turmeric and black pepper are a traditional culinary pairing, and some formulas follow it. Our Turmeric Curcumin Extract contains turmeric only; our Turmeric Complex includes black pepper extract.

Can I just use turmeric in cooking instead?

Turmeric is a lovely everyday spice. A supplement is a concentrated extract made to a set specification, which is a different product.

Are these turmeric capsules vegan?

Yes. Both use plant-derived HPMC shells and are suitable for vegans.

This article is general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle.