If you’re interested in trying turmeric for yourself, you could start by adding it to dishes while cooking. But you may need to turn to supplements if you want to test the health benefits. In general, it’s best to choose food sources over supplements, but turmeric is unique. “While turmeric has been touted to be a super spice, mainly due to its role in cardiovascular health and its other anti-inflammatory properties, it’s really hard to actually meet the medicinal properties associated with it just by sprinkling it on your food,” says Elizabeth Ann Shaw, RDN, owner of Shaw’s Simple Swaps Consulting in San Diego. “Thus, to really get the benefits that have been studied, a supplement would be warranted.” If you do any research on turmeric supplements, you’ll likely come across another type of supplement: curcumin. People often refer to turmeric and curcumin as though they’re the same thing, but there are differences to be aware of. Here’s what you need to know about the two types.
The Difference Between Turmeric and Curcumin
Turmeric (Curcuma longa) is a boldly flavored spice derived from the rhizomes, or roots, of a flowering plant that grows in India and areas of Southeast Asia, according to a past review. (1) The bright yellow spice is commonly used in curry dishes and in Southeast Asian cooking, according to the website Spice Advice. (2) Per the book Herbal Medicine: Biomolecular and Clinical Aspects, it offers a bitter yet sweet taste. (3) Turmeric is also noted for having anti-inflammatory and antioxidant properties, and as such, is used as a complementary therapy to help treat a variety of health complaints, including arthritis, digestive issues, and excessive gas. (3) While turmeric contains many plant compounds, much of the credit for its health benefits goes to curcumin. Curcumin belongs to a group of plant compounds known as curcuminoids, and is the primary active compound in turmeric. In fact, curcumin is even responsible for the spice’s characteristic yellow color. (1)
Shared Benefits of Turmeric and Curcumin
Research suggests that turmeric and curcumin have many of the same benefits. For example, turmeric and curcumin have both been found to help improve levels of “bad” cholesterol — also known as low-density lipoprotein (LDL) cholesterol — and triglycerides, which may help reduce your risk of heart disease, according to research published in Nutrition Journal. (4) In addition, turmeric and curcumin may help reduce obesity by suppressing chronic inflammation associated with the disease, as shown by a study in Nutrition Research and Practice and a review published in BioFactors. (6) Past and recent research, including a study published in the Indian Journal of Clinical Biochemistry, show that turmeric and curcumin may also both be effective at improving blood sugar, oxidative stress, and inflammation in subjects with type 2 diabetes. (8) For one thing, past research has shown curcumin could be a more effective anti-inflammatory treatment than ibuprofen (Advil) and aspirin. (9) Curcumin may even help treat inflammatory joint conditions, such as osteoarthritis and rheumatoid arthritis, according to two small studies. (10,11) A study of 39 healthy men and post-menopausal women published in Aging also showed curcumin may offer heart-protective benefits, largely by improving endothelial function. (12) Endothelial function refers to the health of the thin membrane that covers the inside of the heart and blood vessels, and helps regulate blood pressure. Low endothelial function has been linked to an increased risk of heart disease. Curcumin may help in the prevention and treatment of a wide variety of cancer types, such as prostate, breast, and gastric cancer, but there isn’t enough evidence to recommend it, according to the Mayo Clinic. And finally, a small study found that patients with type 2 diabetes who supplemented their metformin with curcumin had lower blood sugar levels. (7) The study authors said more research was needed.
The Benefits of Turmeric
While curcumin alone has been shown to offer powerful anti-inflammatory and antioxidant properties, there may be other compounds in turmeric that contribute to the many benefits of the spice. In one study, turmeric was more effective at inhibiting the growth of breast cancer cells than curcumin alone (66 percent growth inhibition versus 33 percent). Researchers found a similar trend with other tumor cells, suggesting that curcumin may not be the only potent plant compound in turmeric. (13) However, this research was done in vitro (that is, outside a living organism); animal and human trials are needed to confirm these findings. Other research published in PLoS One showed that while all eight components in turmeric, including curcumin, exhibited antifungal benefits on their own, the effects were magnified when all eight were taken together. (14) That said, it may make most sense to opt for a turmeric supplement. “I would try and take the closest form to food as possible,” says Dana Angelo White, RD, owner of Dana White Nutrition in Fairfield, Connecticut. After all, turmeric supplements typically contain a high concentration of curcumin and other curcuminoids anyways — much higher than what you’d get in a standard serving of ground turmeric (95 percent versus 3 percent), according to estimates from ConsumerLab, a third-party supplement testing agency. (15) If you go with the turmeric supplement, you’ll get a high concentration of curcumin, along with other beneficial curcuminoids and plant compounds. When in doubt, seek advice from your doctor or a registered dietitian. Look for a supplement that’s been third-party tested for safety. A few top third-party testing agencies include NSF International, ConsumerLab, and USP. In fact, ConsumerLab has a roundup of top turmeric and curcumin supplements on their website. In addition, you may want to find a supplement with piperine added. Piperine is a compound in black pepper that can increase the absorption of turmeric and curcumin by as much as 2,000 percent, according to past research. (16) But before investing in a turmeric or curcumin supplement, talk to your healthcare team to see if supplementation is actually safe and warranted, Shaw says. While the FDA generally recognized turmeric the spice as safe, taking turmeric or curcumin in supplement form may cause adverse effects or interfere with other medication. (17) Be especially cautious if you’re prone to kidney stones, take antidepressants, antibiotics, antihistamines, anticoagulants, cardiac medication, diabetes medication that lowers blood sugar, or chemotherapy treatments, or if you’re pregnant or breastfeeding, according to research published in the Journal of Ethnopharmacology. (18) In addition, turmeric and curcumin limit iron absorption, so you may want to steer clear if you have an iron deficiency, warns past research. (19) As many of turmeric’s health benefits have been attributed to curcumin, its main active ingredient, you might consider taking a curcumin-only supplement. Unfortunately, there aren’t many studies comparing the effectiveness of turmeric versus curcumin supplements, so your choice may come down to personal preference. That said, taking a turmeric supplement may be your best choice, as this will ensure you get the full range of plant compounds this spice has to offer. A doctor or registered dietitian can also help you make the right pick for your individual goals and conditions. Just keep in mind that supplements like turmeric and curcumin may interact with medication and not be suited for people with certain health conditions, so talk with your doctor before incorporating them into your diet.
