You've probably heard a lot of people talk about turmeric, and then other people talk about curcumin. But what exactly is the difference between turmeric and curcumin?
The difference between turmeric and curcumin
Turmeric contains curcuminoids, which are bioactive compounds, and curcumin is one such curcuminoid. While turmeric contains only 2-9% curcuminoids, 75% of these active curcuminoids are curcumin, which is why curcumin is the “star” of turmeric. So curcumin is a natural chemical compound found in the spice turmeric.
Turmeric is used to treat many health problems, such as skin and digestive problems. Turmeric contains the active ingredient curcumin, which has anti-inflammatory and antioxidant properties.
They have many common benefits Turmeric and curcumin both have medicinal properties that provide many health benefits (s). Curcumin can be purchased from turmeric alone.
Common benefits of turmeric and curcumin
1. Osteoporosis
The plant compounds in turmeric that contain curcumin can reduce inflammatory markers and thus relieve symptoms of osteoporosis (s, s, s).
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2. Obesity
Turmeric and curcumin may inhibit the inflammatory pathway involved in obesity and may help regulate body fat (s, s, s).
3. Heart disease
Turmeric and curcumin can reduce bad LDL cholesterol and triglycerides and reduce the risk of heart disease as a result (s).
4. Diabetes
Turmeric and curcumin can improve blood sugar metabolism and potentially reduce the effects of diabetes on the body (s, s, s).
5. Liver
A study in mice found that turmeric extract and curcumin were protective against chronic liver damage by helping reduce harmful oxidative stress (s).
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6. Cancer
Although research is still in its early stages, turmeric and curcumin may reduce the activity of colon and other cancer cells (s, s, s).
7. Antifungal
Turmeric and curcumin can disrupt fungal cell membranes and can be used with fungal medications to achieve better results (s, s, s).
8. Antibacterial
Turmeric and curcumin have powerful antibacterial effects. It can reduce the growth of many pathogenic bacteria (s, s, s).
Which one should you choose?
There is no official consensus on whether it is better to take curcumin or turmeric supplements. Most of the studies that showed beneficial effects used turmeric extract with a high concentration of curcumin or curcumin alone.
When choosing a supplement, it is important to purchase a formula that has been effectively tested and proven to absorb well.
In a review on arthritis, turmeric extracts combined with 1 gram of curcumin daily showed the greatest benefit after 8-12 weeks (s).
For those who want to lower their cholesterol, 700 mg of turmeric extract twice a day may help (s).
An eight-week study found that 2.4 grams of turmeric powder with nigella seeds each day reduced cholesterol, waist circumference, and inflammation (s).
Although the research is mixed, one study in athletes found that 6 grams of curcumin and 60 mg of piperine in three divided doses helped reduce muscle damage after exercise (s).
Curcumin is well tolerated and tested in high doses of up to 12 grams per day (s, s). However, it may cause some side effects such as discomfort and nausea (s).