Curcumin vs Turmeric: What's the Difference?

Turmeric and curcumin are related, but they are not the same thing. Turmeric is the rhizome of Curcuma longa and contains many naturally occurring compounds. Curcumin is one of the principal curcuminoids found within turmeric, while concentrated curcumin extracts contain a much higher proportion of curcuminoids than ordinary turmeric powder.

Turmeric is the root

Turmeric is the rhizome of Curcuma longa, a plant in the ginger family cultivated widely across South Asia. Dried and ground, it becomes the golden culinary spice used in kitchens worldwide. Turmeric powder is whole dried plant material and therefore contains many components besides curcuminoids, including fibre, oils and other naturally occurring compounds.

Curcuminoids are compounds within it

Curcuminoids are a small family of naturally occurring compounds found in the turmeric root — principally curcumin, demethoxycurcumin and bisdemethoxycurcumin. In one study of 200 Indian turmeric accessions, total curcuminoids ranged from 1.26% to 4.55% of the samples analysed, while curcumin itself ranged from 0.41% to 2.17%. This natural variation is one reason whole turmeric powder and concentrated extracts should not be treated as equivalent.

Curcumin 95 extract is concentrated

Terms such as “95% curcumin”, “curcumin 95” and “95% curcuminoids” can look interchangeable, but they do not always describe exactly the same specification. The useful comparison is to check what the percentage refers to, the extract amount and the serving basis. For a closer look at how to read those figures, see our guide to Curcumin 95.

• Turmeric powder — whole dried rhizome, with naturally variable composition.
• Turmeric extract — a concentrated preparation; the specification can vary by product.
• Curcumin / curcuminoid-rich extract — a concentrated extract whose label should be checked for the exact extract amount and what any percentage refers to.

Why black pepper extract appears alongside curcumin

Black pepper extract is commonly included in curcumin supplement formulations. From a label-reading perspective, check whether the product lists ordinary black pepper, black pepper extract or a standardised extract such as BioPerine®, and check the amount stated. These descriptions are not necessarily interchangeable.

What to check on a label

• Is the product turmeric powder, turmeric extract or a curcumin/curcuminoid-rich extract?
• If a percentage is given, what exactly does it refer to?
• What is the actual extract or ingredient amount?
• Are figures per capsule or per recommended daily serving?
• Are additional ingredients identified and quantified?
• How many capsules and servings are in the pack?

So, is turmeric the same as curcumin?

No. Turmeric is the whole plant material; curcumin is one naturally occurring compound within turmeric, and concentrated curcumin extracts are processed ingredients derived from turmeric. The terms are related, but they should not be used as though they mean exactly the same thing. If you are looking for a product that combines a concentrated curcumin extract with Boswellia serrata and black pepper extract, see Curcumin Supreme Trio.

Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or under medical supervision, speak to a qualified healthcare professional before use.

Sources & further reading

Background reading for context, safety information and the rules governing what may be said about food supplements in Great Britain.

• NCCIH — Turmeric
• PubMed — curcuminoid content across 200 Indian turmeric accessions
• Great Britain nutrition and health claims (NHC) register