Turmeric and Its Antioxidant Curcumin

Turmeric is a spice valued for its culinary uses and health benefits. It comes from the root of the Curcuma longa plant. Fresh turmeric has a bright yellow color and earthy, warm flavor. You can also find it dried in a powder or in supplement form (e.g., capsule).

Curcumin is a potent polyphenol (health-boosting) compound and antioxidant found within turmeric. Curcumin is an essential component (part) of turmeric, but they are not one and the same.

This article explains the key differences between turmeric and curcumin and their potential health benefits, side effects, and uses. It also describes how to use turmeric in specific beverages and dishes.

What Are Turmeric and Curcumin?

Turmeric comes from the root of the Curcuma longa (C. longa) plant. C. longa belongs to the Zingiberaceae (ginger) family and is native to South Asia and Indonesia.

Turmeric has a rich history in Ayurveda (an ancient system of medicine of India) and traditional Chinese medicine and has been used in these traditional medicine systems for the following:

• Digestion
• Joint health
• Respiratory health
• Wound and skin healing

Curcumin is a natural compound found in turmeric products. Curcumin is thought to be responsible for many of turmeric's health benefits.

Clinical research suggests curcumin offers the following benefits:

• Has antioxidant properties
• Reduces inflammation
• Supports brain health
• Supports heart health

Whole turmeric (fresh, powdered, or in supplements) tends to contain lower curcumin levels (around 3%).

Turmeric extracts or turmeric-curcumin extracts may be standardized (guaranteed to have) to up to much higher amounts of curcumin, around 95%. 

Some researchers contend the higher the curcumin content, the more potent a product will be.

While whole turmeric contains curcumin, it also has several other unique compounds and nutrients. Because of this, some researchers believe whole turmeric may benefit your health compared to a refined turmeric-curcumin extract. Plus, some people enjoy using whole spices in their food.

However, using a turmeric-curcumin extract may be more optimal if you want a greater therapeutic effect for faster relief (e.g., from arthritis).

The final analysis is not necessarily black and white. It depends on your goals and what you enjoy. Check with your healthcare provider for additional guidance.

Turmeric Nutrition

In addition to being rich in the antioxidant curcumin, turmeric also contains several notable nutrients.

One teaspoon (3 grams) of dried turmeric powder contains the following in grams (g), milligrams (mg), and micrograms (mcg):

• Calories: 9
• Protein: 0.3 g
• Carbohydrates: 2 g
• Fiber: 0.7 g
  
• Fat: 0.1 g
• Calcium: 5 mg
• Iron: 1.7 mg
• Potassium: 63 mg
• Phosphorus: 9 mg
• Manganese: 0.6 mg
• Choline: 1.5 mg
• Vitamin K: 0.4 mcg

The nutritional value of turmeric may vary based on its form. For example, fresh turmeric root may contain different amounts of nutrients than dried turmeric powder.

A Word From Verywell

Turmeric is a root that gives an earthy flavor and a yellow color to dishes.

Turmeric can be used in dishes like curries and golden milk, grated over foods, steeped in tea, and marinades. While it contains many healthy substances, culinary use of turmeric might not have quite as an immediate impact on pain compared to a turmeric-curcumin extract.

Curcumin is an antioxidant found in turmeric that gives turmeric its yellow color. Curcumin is used as a supplement and may help with arthritis, swelling, inflammation, and more.

— ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD

Turmeric and Curcumin Benefits

Turmeric and curcumin have been studied extensively for their potential therapeutic uses.

Some studies only focus on curcumin's effects on certain conditions. Other studies focus on whole turmeric, which naturally contains curcumin and other powerful components (parts).

The following includes research on the key health benefits of turmeric and curcumin.

Antioxidant Effects

Oxidative stress (damage to the body caused by an imbalance of antioxidants and harmful unstable molecules called free radicals) can negatively impact the body over time and lead to inflammation. Inflammation may contribute to several conditions.

Certain supplements and foods, like curcumin and turmeric, have antioxidant and anti-inflammatory effects.

A collection of studies found turmeric and curcumin reduced several markers of oxidation and inflammation in the body. The researchers suggested turmeric and curcumin may be a viable option for reducing oxidation and inflammation.

Decreased Arthritis Pain 

Arthritis is characterized by inflammation, which causes pain and joint damage. Research suggests curcumin's anti-inflammatory effects help control inflammation and reduce arthritis-related pain, swelling, and joint damage.

A 2021 research review found that curcumin relieved joint pain as well as nonsteroidal anti-inflammatory drugs (NSAIDs) in people with rheumatoid arthritis and osteoarthritis. However, the researchers suggested larger, more rigorous studies were needed.

A study exploring turmeric extract supplementation for knee osteoarthritis found that turmeric reduced inflammation and relieved pain. Participants who were given the turmeric supplement reported reduced NSAID usage and improved symptoms and knee function.

Further high-quality studies are needed to confirm these results.

Boosted Memory and Mood 

Curcumin has potential benefits for brain health and cognitive function. Thanks to its antioxidant and anti-inflammatory properties, it may reduce the effects of free radicals. Free radicals may contribute to the following:

• Memory impairment
• Mood disorders
• Age-related neurodegenerative disorders (e.g., Alzheimer's disease)

Research has found that curcumin helped boost mood and reduced depression and anxiety. 

A study exploring the effects of curcumin on brain health in older adults found that curcumin positively impacted the following:

• Working memory
• Mood
• Reduced fatigue

Further study is needed to confirm these results.

Supported Heart Health

Heart disease is the leading cause of death in the United States. Practicing healthy lifestyle habits like eating a balanced diet and regular exercise are key for heart health.

Turmeric and curcumin may also support heart health and blood flow. Research suggests curcumin may help manage several heart disease risk factors, including the following:

• Inflammation
• Metabolic syndrome
• Type 2 diabetes
• High cholesterol

Studies suggested that curcumin reduced several outcomes related to metabolic disorders and heart health. These included modest reductions of the following:

• Body weight
• Blood sugar
• C-reactive protein (levels increase with inflammation)
• Cholesterol
• Triglycerides (fats in the blood)
  

A study found curcumin supplementation as effective as exercise in improving heart health in postmenopausal people.

More studies are needed to confirm these results.

Cancer-Fighting Effects

Early research has explored curcumin's potential uses for cancer prevention and treatment.

Small clinical trials have investigated the effects of curcumin on certain cancers—including breast, prostate, and colon cancer. The studies suggested curcumin demonstrated some anticancer effects.

A 2021 research review found that curcumin supplementation benefited standard cancer treatments, such as chemotherapy and radiotherapy. The authors suggested curcumin may also help reduce the side effects of cancer treatment and improve the quality of life of those undergoing treatment. 

While these findings are promising, more research is needed to understand how curcumin may help prevent and treat cancer.

Managed Blood Sugar Levels

Curcumin may help regulate blood sugar (glucose) levels, which may help prevent and manage metabolic diseases like type 2 diabetes.

Research showed that curcumin improved the following in people with type 2 diabetes:

• Insulin sensitivity (how responsive cells are to the hormone insulin)
• Glucose metabolism
• Cholesterol levels

Curcumin helped alleviate oxidative stress and reduced inflammation in clinical research.

Chronic inflammation and oxidative stress are key contributors to insulin resistance (when cells can’t take up glucose from the blood to use as energy, causing the need for more insulin) and metabolic syndrome (a group of disorders that together can lead to heart disease, stroke, and type 2 diabetes). Over time, these can then lead to type 2 diabetes.

While promising, key steps to prevent and manage type 2 diabetes include the following:

• Change your eating pattern by increasing fiber, high-quality protein, and anti-inflammatory foods
• Slowly increase your movement
• Manage your stress

If you have further questions about managing your diabetes, consider requesting a referral to a registered dietitian nutritionist (RDN or RD) designated as a certified diabetes care and education specialist (CDCES).

Other Uses

Studies have investigated turmeric and curcumin's effects on the following conditions with variable effects:

• Skin health
• Autoimmune diseases, including psoriasis, ulcerative colitis, rheumatoid arthritis, lupus, and others
• Liver disease
• Endometriosis
• Sports performance
• Polycystic ovary syndrome (PCOS)

While promising, more studies are needed before confirming turmeric or curcumin's effectiveness for these conditions.

How Much Turmeric and Curcumin Should I Take?

Turmeric and turmeric extract are used between 500 mg to 1.5 g once to several times daily for three to six months. Larger doses may be referred to as "pharmacologic" doses.

As mentioned, different whole turmeric preparations (e.g., fresh turmeric root, turmeric extracts, turmeric powder supplements, etc.) contain different amounts of curcumin, as follows:

• Fresh turmeric and powdered turmeric tend to contain lower levels of curcumin.
• Turmeric extract and turmeric-curcumin extract will likely contain much higher levels of curcumin.

The thought is that the higher the curcumin content is in the turmeric product, the more potent it is.

Turmeric or curcumin products aren't well absorbed in your body. However, piperine may increase absorption. Piperine is an active component (part) of black pepper (Piper nigrum).

Curcumin is also fat-soluble and will be best absorbed into your body by taking it with a healthy fat or a meal.

Clinical trials have reportedly used higher doses of curcumin—4,000 and 8,000 mg daily—for shorter periods with "good tolerability and safety."

Turmeric and Curcumin Safety

The Food and Drug Administration (FDA) classified turmeric as "generally recognized as safe" (GRAS) as a food ingredient. However, there are still a few safety issues to consider when using turmeric or curcumin, such as:

• Allergy: Avoid turmeric and curcumin if you're allergic to it or its components (parts). Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath).
  
• Pregnancy and breastfeeding: Pregnant and breastfeeding people should avoid taking high doses of turmeric and curcumin supplements. Limited safety information exists regarding turmeric's effects on the developing fetus and growing baby.
• Heavy metal toxicity: Reports of heavy metal contamination in turmeric (e.g., lead, arsenic, cadmium, nickel, and other heavy metals) also exist. Heavy metal contamination is of particular concern in pregnancy, breastfeeding, children, and people with kidney and liver conditions.
• Liver toxicity: Reports exist of liver toxicity after using turmeric supplements at high doses.
  

Side Effects

Turmeric and curcumin are usually well-tolerated. However, the following side effects have been reported:

• Nausea 
• Diarrhea
• Headache 
• Yellow stool 
  

Interactions

Turmeric and curcumin may have potential interactions with certain medications, including the following:

• Blood thinners
• Diabetes medications
• Blood pressure medications
• Cancer treatments
  
• Antidepressants

You'll want to discuss using turmeric or curcumin with your healthcare provider if you take prescription medications. They can have synergistic (increased) or antagonistic (decreased) effects with your medication.

How to Take Turmeric

Turmeric is a common spice often used in Indian and Southeast Asian cuisines and dishes, such as curries, rice dishes, and marinades. It is used fresh or dried in powder form to make tea, smoothies, or golden milk. The following include ways to use turmeric:

• How to Use Turmeric Root: Due to its bright color, turmeric root can be used as a natural dye for foods or other products. Turmeric's intense yellow color can also easily stain anything it touches, including your clothing, countertops, and skin. When buying fresh turmeric root, seek fresh and whole roots free of cuts, dark spots, or mold. Fresh turmeric should be bright yellow or orange, and the roots should be firm. It can be stored in the refrigerator for up to two weeks or frozen for up to six months. Peel the root and chop or grate it into your dishes for a flavorful addition. You can also add turmeric root or powder to smoothies.
• How to Make Turmeric Tea: Infusing turmeric in hot water makes for vivid, antioxidant-rich turmeric tea. It's typically prepared by combining one teaspoon of turmeric in a cup of hot water. The turmeric can be infused in this way for ten minutes or more. Cool before drinking. Add spices like fresh ground black pepper or ginger for extra intensity and potential benefits.
• How to Make Golden Milk: Golden milk combines turmeric with warm milk (or a plant-based alternative), a sweetener like honey, and spices like black pepper, cinnamon, and ginger. It's a popular beverage in Ayurveda tradition and is said to have anti-inflammatory and nourishing properties. Enjoy a warm cup before bedtime for a comforting, soothing treat.
• How to Cook With Turmeric: Turmeric is a staple ingredient in several traditional curry recipes. It adds nutrients, flavor, and a rich golden hue to dishes. You can also stir fresh or powdered turmeric into soups, stews, lentils, and other legume dishes, imparting a warm, earthy flavor. Remember that turmeric's main antioxidant, curcumin, is fat-soluble. It will be best absorbed in the body when taken with fat. With this in mind, try adding healthy fat to your turmeric-infused dishes, either with olive oil or a slice of avocado. Remember that adding black pepper may increase turmeric's effects due to its piperine content.

Summary

Turmeric and its primary compound, curcumin, offer several health benefits. Turmeric and curcumin have anti-inflammatory and antioxidant properties. Clinical trials suggest curcumin, in particular, has reduced joint pain, boosted cognitive function and mood, supported heart health, and more.

Try adding turmeric to curries, soups, or smoothies. You can also try making turmeric tea or golden milk. Turmeric and curcumin supplements are also available.

As with any supplement, consult your healthcare provider before taking turmeric. Turmeric and curcumin can interact with different medications, particularly at pharmacologic (larger) doses.