A golden root from the ginger family; curcumin is its main active compound.
Why it’s used: Traditionally used in Ayurveda to support joint comfort and digestion.
Turmeric is the bright golden root, or rhizome, of Curcuma longa, a member of the ginger family grown mainly in India and South-East Asia. It has been a staple of Indian cooking for thousands of years and is traditionally used in Ayurveda to support joint comfort and digestion.
Its colour and much of its research interest come from curcuminoids, of which curcumin is the main one. Ground turmeric spice contains only a few per cent curcumin, so supplements usually use extracts standardised to around 95% curcuminoids. Curcumin on its own is poorly absorbed, which is why it is often paired with black pepper extract (piperine) or made into specialised forms designed to improve uptake.
On labels you may see turmeric root powder, Curcuma longa extract, curcumin, curcuminoids, or branded forms described as liposomal, phytosome or micellar. Researchers have studied curcumin in many trials looking at joint comfort and inflammation markers, with mixed results, and it has no authorised health claim in the UK.
3 findings behind this ingredient. Hover a card for the detail and the source.
16 randomised trials with 1,810 adults, lasting up to 16 weeks, were pooled. Effects were similar to NSAIDs, with adverse events similar to placebo.
A meta-analysis of 15 randomised controlled trials with 1,621 participants found improvements in pain and WOMAC scores; effects were similar to NSAIDs with fewer adverse events.
132 adults with functional dyspepsia were randomised to curcumin, omeprazole or placebo for 4 weeks. Pain and non-pain symptom scores improved more with curcumin than placebo.
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Turmeric is the whole root, used as a spice. Curcumin is its main active compound, making up only a few per cent of the spice. Supplements usually use extracts concentrated to around 95% curcuminoids so that a capsule delivers meaningful amounts.
Curcumin is poorly absorbed and quickly cleared by the body. Piperine from black pepper slows that clearance, so more curcumin reaches the bloodstream. Liposomal and other specialised forms aim to do the same job in a different way.
People with gallstones or bile duct problems, those who are pregnant, and anyone with liver disease should avoid concentrated supplements unless a doctor advises otherwise. If you take blood thinners or other prescription medicines, check with your pharmacist first.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
What Science Actually Says About Turmeric for Arthritis Pain
Dr Jeffrey Peng, MD, sports medicine · Jeffrey Peng MD on YouTube
Turmeric (Curcumin): New Research Is Game Changing
Dr Brad Stanfield, GP (MBChB) · Dr Brad Stanfield on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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