RDs Explain the Difference—and Which One Is Healthier

Turmeric is a popular spice used in cooking, but curcumin may be a little more unfamiliar to many Americans. In health-related media, turmeric and curcumin are often used interchangeably. And while these two terms are related, they certainly aren’t the same. 

This distinction is important, as one is a prized culinary ingredient whereas the other won’t add any desirable flavor or color to your final dish (and can’t be found in the food aisles of the grocery store). Similarly, turmeric and curcumin dietary supplements often differ in dosage and intended use.

Here, we’ll explore what exactly turmeric and curcumin are, how they’re related, how they differ, and the health considerations for each.

What Is Turmeric?

Many Americans are already familiar with turmeric, as it’s commonly found in most spice cabinets nationwide. 

“Turmeric is a bright yellow-orange spice that comes from the root of a plant in the ginger family—it actually looks a lot like ginger on the outside,” says Brianna Wieser, RDN, LDN, RYT-500, registered dietitian, lifestyle subject matter expert, and senior clinical program specialist at MOBE. Turmeric sports a pungent, sometimes bitter flavor that adds balance and intrigue to a variety of recipes including curries, soups, roasted vegetables and proteins, rice dishes, and more.

And turmeric’s history is just as rich as its color and flavor. “It’s been used for thousands of years, especially in Indian and Southeast Asian cooking and traditional medicine,” Wieser adds. This orange root has been embraced by traditional medicine for millennia due its impressive health-promoting properties. “Turmeric contains various natural compounds and works as a potent anti-inflammatory agent,” says Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, registered dietitian specializing in PCOS, women’s health, sports nutrition, and digestive health.

What Is Curcumin?

Speaking of the natural compounds found in turmeric…curcumin is one of the most talked about.

“Curcumin is the main active compound in turmeric, and it’s what gives turmeric its golden color. It’s known for its anti-inflammatory and antioxidant properties, which means it may help reduce inflammation in the body and protect cells from damage,” explains Wieser. 

This is partly why turmeric (or isolated curcumin) is frequently added to food, beverage, supplement, and even skincare products. “It’s especially popular for joint health and general wellness,” adds Benson.

What’s the Difference Between Turmeric and Curcumin?

To drive the difference between turmeric and curcumin home, Wieser explains: “Turmeric is the root itself—the spice you cook with, the supplement you see on the shelf, the bright yellow powder. Curcumin, on the other hand, is one of the active compounds within turmeric.” 

Still, there are also plenty of isolated curcumin supplements available as well. “Curcumin is just one part of turmeric—an isolated compound often used in supplements for a more concentrated effect,” Benson emphasizes.

For one more example, Wieser offers, “using fruit as an example—a strawberry would be the turmeric and the vitamin C within the strawberry would be the curcumin.”

Which One Is Healthier? 

So, while turmeric and curcumin are in many ways one in the same, their health benefits differ slightly.

“Turmeric as a whole has a broader mix of compounds, so it might offer more subtle, long-term benefits when it comes to inflammation, antioxidant support, heart health, joint/muscle support, and digestive health,” explains Wieser. However, much of the research studying turmeric cites curcumin as one of the primary drivers behind its overall findings, muddying the line between the two in terms of health benefits. 

Meanwhile, there’s plenty of research on isolated curcumin alone. “Curcumin has been shown to support brain function and mood, improve LDL (low-density lipoprotein or ‘bad’) cholesterol, and offer anti-cancer properties,” shares Wieser. It’s also been shown to aid in blood sugar regulation, joint pain relief, slowed the signs of aging, and improved gut health.

Utilizing Turmeric and Curcumin at Home

Though the jury is still out on how much turmeric and curcumin we should aim to consume on a daily basis, anywhere between 0.5 grams to 3 grams of turmeric per day or 0.5 gram to 1 gram of curcumin is a safe and effective target. This translates to one to two teaspoons of turmeric per day, or an appropriate dosage of a curcumin supplement.

For everyday use, it’s often easiest to just add a dash of turmeric to your recipes—a little bit goes a long way in both flavor and health benefits. “For general health, cooking with turmeric is a simple way to get some of the benefits of curcumin along with turmeric’s flavor,” Benson agrees.

Cooking with turmeric is very safe—you’ll spoil the taste of your dish long before overdoing it. However, greater care is required when opting instead for turmeric or curcumin-based dietary supplements. “Curcumin supplements are generally well-tolerated, but high doses can cause nausea or digestive upset in some people,” explains Benson. “Additionally, curcumin can interact with certain medications, so it’s important to talk to your doctor prior to starting a supplement,” Wieser adds. 

One also needs to consider the absorption of turmeric and curcumin-based products, as they are generally more difficult to absorb and less bioavailable. “Curcumin has poor absorption on its own, so look for supplements that are either paired with black pepper extract (piperine) or use a specially formulated extract designed to improve bioavailability,” says Benson. If you’re cooking with turmeric, simply add a bit of black pepper to your dish for optimal absorption (many of us are already doing this).

When shopping for supplements, always be sure to look for products tested by a third-party like the U.S. Pharmacopeia (USP) and National Science Foundation (NSF), as the Food and Drug Administration (FDA) does not regulate dietary supplements for safety, purity, or effectiveness.

The Bottom Line

There’s no denying that both turmeric and curcumin are health-boosting food products. You can reap all their impressive benefits by cooking with turmeric more often, or reaching for a turmeric or curcumin-based dietary supplement. 

However, turmeric and curcumin are just pieces of the puzzle when it comes to healthy eating patterns. “Turmeric and curcumin work best when the foundations of health are already in place. Eating a variety of anti-inflammatory foods (like fruits, vegetables, omega-3s, and whole grains) creates a better environment for these superfoods to do their job,” Benson concludes.