Should you consume fresh or dried turmeric to absorb more curcumin?
Dried turmeric provides more curcumin.
Fresh vs. dried turmeric: Which contains more curcumin?
Both fresh and dried turmeric contain curcumin, but fresh turmeric is mostly water (80-90%), so we get much less curcumin from the same amount of turmeric.
Carefully dried turmeric (in powder form) removes water and concentrates curcumin, thus providing a more potent dose of this bioactive compound. However, not all dried turmeric is created equal. Studies show that the drying method can affect the final curcumin content in dried turmeric.
In a study comparing freeze-drying, hot-air drying, and sun-drying methods, researchers reported:
Freeze-dried turmeric retains the most nutrients. It preserves the highest curcumin content (around 45%) and the total amount of antioxidants.
Sun drying leads to the greatest loss of curcumin (about 72%), while hot air drying results in a slightly lower loss (61%).
Why is curcumin difficult for the body to absorb?
The concern when using any form of turmeric is its absorption and bioavailability. The reasons why the body has difficulty absorbing curcumin include:
Poorly soluble in water: Curcumin does not dissolve easily in digestive fluids and has difficulty moving from the intestines into the bloodstream.
Transformed too rapidly: Once absorbed, the body quickly metabolizes curcumin into other forms that may no longer be as effective as the original.
Rapidly eliminated from the body: Even the curcumin absorbed by the body tends to be excreted shortly thereafter.
Trapped within plant cells: In fresh turmeric, curcumin is trapped inside plant cell walls, making it difficult for the body to absorb and utilize.
When it comes to curcumin absorption into the bloodstream, dried turmeric may have a slight advantage over fresh turmeric. However, this also depends on processing methods, the quality of the raw material, and other ingredients combined with it.
Grinding turmeric can break down more cell walls, making it easier for the body to absorb curcumin. In one study, participants were given the same amount of curcumin (400 milligrams from 3 different sources: grated fresh turmeric, pure curcumin powder, and turmeric powder mixed into a creamy dish). Researchers found that:
Turmeric powder produces the highest concentration of curcumin in the blood, followed by fresh turmeric.
Under the microscope, researchers observed that in fresh turmeric, most of the curcumin remains trapped inside the plant cells.
In dried turmeric, curcumin particles are more evenly distributed and clustered, making them easier to dissolve and absorb.
Eating turmeric along with black pepper enhances the absorption of curcumin.
How to help your body absorb more curcumin
Research shows that how we consume curcumin (rather than whether it is fresh or dried) is the most critical factor affecting absorption. Curcumin absorption from fresh or dried turmeric can be optimized through the following methods:
Since turmeric is fat-soluble, consume it along with fats (oil, milk, nuts, cheese...).
Adding a pinch of piperine (a distinctive plant compound found in black pepper) to turmeric has been proven to significantly enhance curcumin absorption.
Notes: Specially formulated curcumin extracts (such as those containing lipids, nanoparticles, phospholipids, and piperine) are often more easily absorbed than fresh or dried turmeric.