Curcumin vs turmeric: why the form on the label matters.

Turmeric is a spice. Curcumin is the active compound inside it, and there is not much of it: about 3% by weight. On top of that, plain curcumin is very poorly absorbed, so most of a turmeric capsule passes straight through you. Almost all the research that gives curcumin its reputation used specially formulated forms, such as curcumin bound to phospholipids or paired with black pepper extract, that the body can actually take up. If the label just says "turmeric", you are mostly buying colour.

What is the difference between turmeric and curcumin?

Turmeric is the root, dried and ground. Curcumin is one of a family of compounds called curcuminoids that give it the yellow colour, and it is the one that has been studied. A standard turmeric extract is concentrated to 95% curcuminoids, which solves the first problem. It does not solve the second, which is that curcumin is fat-soluble, unstable in the gut and rapidly cleared by the liver. Take 1g of plain 95% extract and very little reaches your blood.

Which forms of curcumin are actually absorbed?

Any of the last three is a reasonable choice. Phytosome forms have the longest track record in human trials, including the ones on exercise recovery, which is why Reset uses a phytosome-grade curcumin at 500mg rather than a larger dose of a form that would not get in.

What does the exercise research on curcumin show?

Several trials have given formulated curcumin around a hard session and measured soreness, muscle damage markers and strength recovery. The consistent finding is a modest reduction in next-day soreness and a faster return of performance, particularly after eccentric work like downhill running or heavy leg sessions. Doses ranged from 200mg to 1,500mg of formulated curcumin a day, most taken for a few days before and after. Nothing dramatic, nothing instant, but consistent, and that is more than most botanicals can claim.

If the label says turmeric, you are buying the spice.