Curcumin vs turmeric

Turmeric and curcumin are often written as if they mean the same thing. They do not, and the distinction matters when you are comparing supplements.

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.

Curcuminoids are compounds within it

Curcuminoids are a small family of naturally occurring compounds found in the turmeric root — principally curcumin, demethoxycurcumin and bisdemethoxycurcumin. They make up only a modest fraction of dried turmeric powder by weight.

Curcumin 95 extract is concentrated

A "95% curcumin" or "curcumin 95" extract is turmeric root that has been processed so the curcuminoid content is standardised to 95% of the extract. This is why the standardisation figure on a label is the useful number when comparing one curcumin product with another.

• Turmeric powder — the whole dried root, culinary strength.
• Turmeric extract — concentrated, but standardisation varies.
• 95% curcumin extract — standardised curcuminoid content, stated on the label.

Why black pepper extract appears alongside curcumin

Black pepper extract is a common companion ingredient in curcumin supplements sold in the UK. If you are comparing products, check whether it is included.

What to check on a label

• Is the extract standardised, and to what percentage?
• Are the ingredients named individually?
• Is the capsule vegan, and how many capsules are in the pack?

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
• Great Britain nutrition and health claims (NHC) register