There is a range of curcumin supplements in the UK to chose from. It is important to decide if you want a curcumin supplement or a turmeric supplement though. Often the 2 get interchanged and confused. Many companies use both ‘turmeric’ and ‘curcumin’ to describe the same thing, and I can even believe that some don’t really know the difference. To understand the differences and the pro’s and con’s of the two, have a read of this article.
If you are looking for a curcumin supplement, then these are the most important things to consider:
- Percentage of curcuminoids (standardised). A good percentage curcuminoids is 95%.
- Effective dosage: the minimum dosage of curcuminoids you want to be effective is 100mg.
- Contains black pepper extract/bioperine. This helps keep curcumin levels high in the body longer. Bioperine is a trade marked name for black pepper extract, and in reality, both are as effective. It is important to note that you want black pepper extract. Just adding black pepper is not as effective.
Additionally (but not essentially), having whole turmeric root in the supplement is a sign of a good curcumin supplement. Curcumin is a highly concentrated extract of turmeric, but to get the full benefits of it, it is widely thought that you need the other nutrients in turmeric too. Nutrients in whole foods are absorbed better than in isolation – this is why vitamin C is sold with bioflavinoids, and why you are told to take supplements with food. Nutrients naturally found together often improve absorption, and certainly for the case of turmeric, have a variety of additional health benefits. You could take this even further, and look for curcumin supplement which contain organic turmeric along side the curcumin.
Things to avoid in a curcumin supplement include:
- Titles like ‘turmeric cucumin’. This is often a tell-tale sign that the company doesn’t know the differences between turmeric and curcumin (or perhaps English isn’t their spoken language).
- Products that contain confusing, vague, or partial information. This is often used to disguise aspects of their product.
- Products which do not contain black pepper extract/ bioperine. Without this, curcumin is broken down extremely fast by the body, and so the supplement is quickly rendered useless.