Turmeric has been used in traditional medicine for its healing properties. It is derived from the Curcuma longa plant. The roots and rhizome are ground to make turmeric powder. Turmeric has a distinct flavor and color, which makes it a great addition to soups and curries. The warm, bitter and pungent flavor also adds flavor to mustard and cheese. Turmeric root is ground to make supplements that treat a range of diseases like dyspepsia, lung infections, skin issues, and cancer. Supplements are available as a tincture, fluid extract, and tablets. The battle rages on. What is more effective? Turmeric powder or extract?

Let’s delve more into this below:

Turmeric Powder versus Extract

Turmeric extract’s active ingredient is curcumin. It is a highly effective antioxidant. The extract needs to have 95% of curcumin for it to have therapeutic benefits. It should also contain no preservatives, artificial colors, gluten, yeast, and starch. Turmeric extract is stronger when compared to turmeric powder, and its dosage needs to be regulated. This is because the extract contains high amounts of the active ingredient, curcumin. Standardized curcumin powder has a dosage of 400 to 600 mg daily while that of curcumin extract ranges between 1 to 3 grams daily.

Turmeric extract has anti-inflammatory benefits that are only given by strong drugs like hydrocortisone. Curcumin also has antioxidant properties, which protect the body from cell growth caused by cancer. The extract also improves liver function, lowers cholesterol, protects from cardiovascular disease and reduces the risk of Alzheimer’s disease.

Side effects of Turmeric Extract

Excess dosage of turmeric extract especially when taken for long periods may cause nausea, dizziness, and stomach upsets. If you are pregnant, breastfeeding, have gall bladder problems, are diabetic, or have GERD, consult a physician before consuming.

Turmeric powder

Turmeric powder contains iron, fiber, potassium, manganese and Vitamin B6. It is used as a food color in confectionary, beverages, sweet and savory products, dairy products, ice cream, and cereals. The powder is also added to relishes, sausages, fish products, pickles, and dry mixes. It can make milk or tea as well.

Both Turmeric Powder and Extract are used in a variety of products

In cosmetics, its anti-inflammatory and antioxidant properties treat various skin conditions. The paste cleanses the skin. Mixing turmeric powder with milk offers instant relief for sore throats or cold. It helps to heal wounds faster.

In Ayurvedic medicine, turmeric treats ulcers, high cholesterol, improves immunity, IBS, bacterial infections, urinary disorders, liver conditions, digestion, allergies, and viral infections. When used in food, it reduces the risk of childhood leukemia.

The verdict

Turmeric extract has side effects when used in high doses for a long time but only because it is more powerful than turmeric powder. Turmeric powder, on the other hand, has no side effects but may not give you the same results your looking for when supplementing with turmeric. The body is sometimes unable to use up curcumin, thus it is combined with other chemicals to help it to help the body to take it up.

Both turmeric powder and extract have various health benefits. The extract is more effective when compared to the powder. For you to reap maximum benefit from the powder, you must intake sufficient quantities. If you do not like the taste of turmeric, go for the extract. The powder is also cheaper when compared to the extract.

The bottom line is that the extract is more effective.


Should You Take Turmeric as a Spice or as a Supplement?