In this article:
The short answer
What is turmeric?
What is curcumin?
What curcumin is studied for
Which one should you take?
Curcumin forms and absorption: phytosome, BCM-95, and black pepper
How to choose a curcumin supplement
Our curcumin picks
The short answer
Turmeric is the root. Curcumin is one compound inside it. Curcumin makes up only about 2 to 5% of turmeric root by weight, so a spoonful of the spice delivers very little of it. That gap is the whole reason concentrated curcumin supplements exist.
If you are cooking, use turmeric. If you are taking a supplement for a specific reason, look at the curcumin content and how well the formula absorbs, not the turmeric milligrams on the front of the bottle.
What is turmeric?
Turmeric is the yellow-orange spice behind the color in curry and yellow mustard. A few basics:
- It comes from the root of the Curcuma longa plant, part of the ginger family
- It grows horizontally as a rhizome
- It is native to Southeast Asia, China, and India
- It is bitter raw and much better cooked into food
- It stains everything, so be careful with light countertops and clothing
Turmeric is sometimes called Indian saffron because it is a staple in Indian cooking. It has a long history of traditional use in Ayurveda and in Traditional Chinese Medicine, and that history is what drew researchers to it in the first place.
What is curcumin?
Curcumin is a compound found inside turmeric. It belongs to a family of compounds called curcuminoids, and it is the one researchers have studied most.
- Curcumin is the most abundant curcuminoid in turmeric
- It is also the most studied one by a wide margin
- It is responsible for a good deal of turmeric's color
Two things make curcumin tricky. It is a small fraction of the root, and on its own it absorbs poorly. Both of those are formulation problems that a well-built supplement is designed to solve, which is covered further down.
What curcumin is studied for
Turmeric has been used traditionally for a very long list of things. Modern research is narrower than the tradition, so here is what the supplement-side claims actually rest on:
- Antioxidant content. Curcuminoids are antioxidants, and antioxidant compounds help the body manage free radicals and oxidative stress.*
- Cognitive function. Curcumin has been studied for its role in supporting normal cognitive function.*
- Joint comfort. This is the most common reason our customers pick up a curcumin supplement. Curcumin is studied for supporting a healthy inflammatory response and joint comfort.*
- Cardiovascular function. Curcumin has been studied for supporting normal cardiovascular function.*
- Skin. Turmeric shows up in a lot of topical skincare, and curcumin is also studied for supporting normal skin health from the inside.*
Worth saying plainly: research on curcumin is active and still developing, and a lot of the early enthusiasm came from lab studies rather than trials in people. It is a well-tolerated, well-studied botanical, not a substitute for care you need from a clinician.
Which one should you take?
For food, turmeric. It is a good ingredient and there is no reason to avoid it.
For a supplement, curcumin. Because curcumin is only 2 to 5% of the root, getting a meaningful amount from the spice alone would mean eating an unrealistic quantity of it. Supplements concentrate the curcuminoids so you are not trying to solve that with dinner.
Curcumin forms and absorption: phytosome, BCM-95, and black pepper
This is the part of the label that actually matters, and it is where most of the price difference comes from. Plain curcumin extract passes through you largely unabsorbed, so nearly every serious formula does something about it. The three approaches you will run into on our shelves:
- Curcumin phytosome. The curcumin is bound to a phospholipid, usually sunflower-derived, which carries it across the gut wall far better than raw extract. Sold as Meriva or simply labeled curcumin phytosome. Thorne Curcumin Phytosome and Jarrow Curcumin Phytosome are the two we stock, and phytosome forms use a lower milligram count on purpose, so do not read a smaller number as a weaker product.
- BCM-95 (curcumin with turmeric essential oil). Pairs curcuminoids with turmeric's own essential oil, including ar-turmerone, rather than an added carrier. This is what the Lively Vitamin Co. and Terry Naturally formulas below are built on.
- Black pepper extract (piperine). The oldest and cheapest approach, found in Gaia Herbs Turmeric Supreme and many whole-root turmeric products. It works, though piperine can also affect how you absorb certain medications, which is worth raising with your pharmacist if you take anything daily.
How to choose a curcumin supplement
- Absorption comes first. A high milligram count your body cannot absorb is not a bargain. Pick one of the delivery forms above rather than the biggest number on the shelf.
- Check the curcuminoid number, not the turmeric number. Labels often lead with total turmeric. The figure that matters is how much curcumin or total curcuminoids you get per serving.
- Look at what else is in it. Many curcumin formulas add complementary ingredients such as Boswellia. Whether that is useful depends on why you are taking it.
- Ask about medications. Curcumin can interact with blood thinners and some other prescriptions. If you take anything daily, check with your pharmacist or doctor before starting.
Our curcumin picks
A few of the curcumin supplements we stock and get asked about most:
- Lively Vitamin Co. CuraHealth. Built on BCM-95, a curcumin paired with turmeric essential oil for absorption. A general everyday curcumin.*
- Lively Vitamin Co. CuraRelief. The same BCM-95 curcumin with Boswellia, DLPA, and nattokinase added. People usually pick this one when joint comfort is the reason they came in.*
- Terry Naturally Curamin. A long-running formula, also BCM-95 based, with Boswellia and nattokinase.*
- Thorne Curcumin Phytosome. If you would rather go the phospholipid route, this is the one we reach for.*
If you are not sure which fits, our wellness consultants can talk it through with you at the Madison, Sun Prairie, or Fitchburg stores, or get in touch here. Free shipping on qualified orders.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is for educational purposes and isn't a substitute for medical advice. Curcumin can interact with blood thinners and other medications. If you are pregnant, nursing, taking prescriptions, or scheduled for surgery, talk to your doctor before starting a curcumin supplement.
Reviewed by Lisa Blohm, PhD, MSN, RN.
