When and how to supplement with turmeric or curcumin
- Josie Shillabeer
- Oct 21
- 4 min read
Turmeric or curcumin? Learn how to supplement safely and effectively to support your overall wellbeing
Turmeric has long been prized as both a spice and a natural remedy, but in recent years, it’s gained serious attention as a dietary supplement. The secret lies in curcumin, the main active compound in turmeric, known for its powerful anti-inflammatory and antioxidant effects. While adding turmeric to meals is beneficial, some people turn to supplements to get a more concentrated dose. So, when should you consider supplementing with turmeric or curcumin—and how can you do it safely and effectively?
Questions this blog series will answer include:
What is the difference between turmeric and curcumin?
Turmeric and curcumin are closely related, but they are not the same thing.
Turmeric is a bright yellow-orange spice made from the root of the Curcuma longa plant, a member of the ginger family. It’s commonly used in cooking and has been valued for centuries in traditional medicine for its healing properties. Turmeric contains many natural compounds, but the most important one is curcumin, which is responsible for many of its health benefits.
Curcumin is the main active ingredient in turmeric and the compound that gives the spice its vibrant colour. It’s a type of polyphenol with powerful anti-inflammatory and antioxidant effects, making it the focus of most scientific studies about turmeric’s health benefits.
Curcumin only makes up about 2–5% of turmeric by weight, which means you’d need to consume a lot of turmeric to get a significant amount of curcumin. For this reason, curcumin is often taken in supplement form, where it’s concentrated and combined with ingredients like black pepper extract (piperine) to improve absorption.
Both can support health, but supplements with concentrated curcumin are typically used when targeting specific wellness goals, such as reducing inflammation or supporting joint and brain health.
When to supplement with curcumin
Here is a list of common reasons to supplement with curcumin:
Inflammation or joint discomfort: Curcumin’s anti-inflammatory properties may help reduce symptoms of arthritis, muscle soreness, or chronic inflammation.
Exercise recovery: Athletes or active individuals may supplement to reduce post-workout inflammation and improve recovery.
Heart or brain health support: Some studies suggest curcumin may support cardiovascular function and cognitive health.
Digestive support: Curcumin may aid digestion and reduce discomfort associated with digestive issues.
Overall wellness or immune support: For general antioxidant and anti-inflammatory benefits.
Before you supplement with curcumin, take your time to read our blog post 'What you need to know before you buy or take supplements!'.
How to supplement your diet with curcumin
When working with therapeutic-grade supplements, it is best to work with a qualified nutritional therapist or herbalist. While a simple supplement containing the key nutrient found in turmeric may sound safe, there are several factors you need to take into consideration.
Food first approach
Consider whether you need to supplement your diet with curcumin or if diet and lifestyle changes alone could have more of an impact. If your diet is low in anti-inflammatory foods and drinks, this is a much better place to start. If you are eating an anti-inflammatory diet, have reduced your stress levels, and have worked on your sleep, and you are still experiencing unwanted symptoms, then a therapeutic-grade supplement may offer support.
What to look for when choosing a curcumin supplement
Offer high bioavailability. Choose supplements that are liposomal or contain pepper (piperine)/fenugreek fibres.
Check for a high percentage of curcuminoids, with 95% being a common and beneficial standard in high-quality products.
Ensure the product is from Curcuma longa (the real turmeric root), which is the source of the most biologically active curcuminoids.
Be cautious of supplements containing artificial colours, fillers, or preservatives.
Are third-party tested to verify their purity, potency, and safety.
Opt for reputable brands. View our product directory for our recommendations.
Follow the dosage guidelines on the packaging. If you are unsure, then please speak to a practitioner. Here is a link to our practitioner directory.
How long should you supplement with curcumin for?
Curcumin benefits build over time, so consistent daily supplementation is more effective than occasional use. Many people supplement for 4–8 weeks to observe noticeable effects, but it can be used safely long term at recommended doses.
Take your curcumin supplement alongside a source of healthy fats, e.g. avocado, coconut milk, nuts or olive oil. This will help improve absorption of curcumin—a fat-soluble nutrient.
Who should avoid supplementing with curcumin?
Turmeric (containing curcumin) in food is safe for most people. Supplements, however, contain much higher doses than you’d get from food. While curcumin is considered safe for most people, certain groups should exercise caution or avoid supplementation because of potential side effects or interactions with medications:
People on blood-thinning medications: Curcumin may slow blood clotting and increase the risk of bleeding. Individuals taking warfarin, aspirin, or other anticoagulants should consult their doctor before using curcumin supplements.
Individuals with gallbladder problems: Curcumin can stimulate bile production, which may worsen symptoms for those with gallstones or bile duct obstruction.
People with low blood pressure: Curcumin may lower blood pressure, so individuals already taking blood pressure-lowering medications should monitor levels carefully.
Those preparing for surgery: Because curcumin can affect blood clotting, it’s generally recommended to stop supplementation at least 1–2 weeks before surgery.
Individuals with certain medical conditions or medications: Curcumin may interact with diabetes medications, stomach acid-reducing drugs, chemotherapy and many other prescription medications.
Pregnant or breastfeeding: While small amounts of turmeric in food are generally safe, high-dose curcumin supplements are not well-studied in pregnancy or breastfeeding, so caution is advised.
If you are on any medication or have a medical condition, always check before taking curcumin supplements.
Check our our next post for nutritional therapist Chandy Rodgers top recommended 'Easy and healthy turmeric recipes'.
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