Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in October 2026. Last updated: 7 October 2026.
Turmeric — the bright yellow root that gives curry its colour — has been used for thousands of years in Ayurveda and in traditional Chinese cooking and medicine. Today, curcumin, the main curcuminoid in turmeric, is one of the most researched plant compounds in the world. The well-known problem: free curcumin is poorly absorbed. That is why at Plenthera you will find turmeric in forms that address this — curcumin with piperine and the phospholipid complex Meriva from Doctor's Best, Longvida SLCP from Vitals — and as organic turmeric powder from KiKi Health for use in the kitchen.
Which turmeric suits you?
| Form | At Plenthera | Best for |
|---|---|---|
| Curcumin 95% + piperine | Doctor's Best High Absorption Curcumin (1,000 mg tablet or 2 × 500 mg capsules, with BioPerine®) | The classic, high-dose form |
| Phospholipid complex | Doctor's Best Curcumin Phytosome with Meriva® (60 or 180 capsules) | Those who prefer to avoid piperine; well-researched formula |
| Solid lipid curcumin particle (SLCP) | Vitals Curcumine SLCP™ (Longvida®), 120 capsules | Low dose, 1 capsule per day |
| Turmeric powder (wholefood) | KiKi Health Organic Turmeric Powder, 150 g | Golden milk, curry, smoothies |
What is turmeric?
Turmeric (Curcuma longa) is a rhizome from the ginger family, originally from South Asia. Its yellow colour comes from the curcuminoids; curcumin is the most important and most researched of these compounds.
The difference between 'turmeric' and 'curcumin' is a matter of concentration. Turmeric is the whole ground root — a culinary spice and wholefood ingredient — containing around 2–5% curcuminoids (the organic powder from KiKi Health contains 3% curcumin). Curcumin extracts concentrate the curcuminoids to 95%, making doses possible that are practically unachievable with powder.
The well-known absorption problem: free curcumin is poorly absorbed, and what is absorbed is quickly broken down by enzymes in the liver and gut. Over the years, several solutions have been developed for this — piperine, phospholipid complexes and lipid particles — all of which you will find at Plenthera. Also take a look at our omega 3 category and glucosamine category.
What does the science say about turmeric?
Curcumin is one of the most researched natural compounds, with thousands of publications and hundreds of clinical studies. Research focuses mainly on joint comfort, oxidative stress and the gut; a great deal of work has also been done on the bioavailability of the different formulations (piperine, phospholipids, SLCP). Results from laboratory and small-scale clinical research are often promising; large, high-quality RCTs are scarcer than the number of claims on the market would suggest.
We therefore describe the mechanism and the research context and make no claims about effects. Turmeric is a food supplement, not a medicine. Curcumin supplements have in rare cases been linked to liver problems; stop if you develop jaundice or other unusual symptoms and consult a doctor. Do not use in case of bile duct disorders or existing liver problems, during pregnancy or breastfeeding, and with blood thinners (warfarin, acenocoumarol, NOACs, aspirin), tamoxifen or sulfasalazine only after consulting a doctor or pharmacist. Stop two weeks before surgery.
The absorption problem — piperine, phospholipids, SLCP
Three absorption strategies are used in our products:
Curcumin + piperine. Piperine (from black pepper) inhibits the enzymes that break down curcumin in the liver. In the classic study by Shoba (1998), 20 mg of piperine considerably increased the bioavailability of curcumin in humans. Doctor's Best High Absorption Curcumin combines Curcumin C3 Complex® (95% curcuminoids) with 5–6 mg BioPerine®.
Phospholipid complex (Meriva®). Curcumin embedded in sunflower lecithin. In comparative research (Cuomo 2011), the absorption of curcuminoids from this formula in humans was measured to be many times higher than from a standard extract. Doctor's Best Curcumin Phytosome provides 1,000 mg of complex with at least 180 mg of curcuminoids per 2 capsules.
Solid lipid curcumin particle (Longvida®). Curcumin encapsulated in solid lipid particles, developed at UCLA. Vitals Curcumine SLCP provides 400 mg of Longvida with 80 mg of curcumin per capsule — a low dose with its own absorption profile.
Fat with your meal. Curcuminoids are fat-soluble — taking them with a meal containing fat supports the absorption of every form, including turmeric powder in the kitchen.
The turmeric forms at Plenthera
Doctor's Best High Absorption Curcumin — 1,000 mg (120 tablets) and 500 mg (120 capsules)
Curcumin C3 Complex® 95% curcuminoids with BioPerine®. 1 tablet per day (1,000 mg + 5 mg piperine) or 2 capsules per day (2 × 500 mg + 6 mg piperine), with a meal. The tablets are also available as a value pack of 3 × 120.
Doctor's Best Curcumin Phytosome with Meriva® — 60 or 180 vegetarian capsules
1,000 mg curcumin phospholipid complex (at least 18% curcuminoids) per 2 capsules. 2 capsules per day with a meal. Without piperine.
Vitals Curcumine SLCP™ (Longvida®) — 120 capsules
400 mg Longvida per capsule, of which 80 mg is curcumin. 1 capsule per day with a meal; 120 daily doses per jar.
KiKi Health Organic Turmeric Powder — 150 g
Organic ground Curcuma longa (3% curcumin). About one teaspoon per day in juices, smoothies or dishes — the wholefood form for the kitchen.
Other forms on the market
Nano-emulsions and micellar formulas (Theracurmin, NovaSOL), BCM-95 with essential turmeric oil, and combination formulas with boswellia, ginger or omega 3. We do not currently stock these.
How do you use turmeric?
- Decide on your goal: targeted supplementation (curcumin extract) or wholefood in the kitchen (turmeric powder).
- Follow the dosage on the label: 1 tablet or 2 capsules of High Absorption Curcumin, 2 capsules of Meriva or 1 capsule of Curcumine SLCP per day.
- Take curcumin with a meal containing fat, for example with lunch or dinner.
- In the kitchen, combine turmeric powder with oil or (plant-based) milk and a pinch of black pepper — curry, soup, golden milk or smoothies.
- Give it 4–8 weeks of consistent use for a fair assessment.
- If you use blood thinners, tamoxifen or sulfasalazine, have bile duct or liver problems, or before surgery: consult a doctor or pharmacist first. Not during pregnancy or breastfeeding.
Recipe: golden milk (golden latte)
Preparation: 5 minutes | 1 serving
Ingredients: 250 ml plant-based milk (oat or almond), 1 teaspoon KiKi Health turmeric powder, 1/4 teaspoon black pepper, 1 teaspoon coconut oil, a pinch of cinnamon and ginger, optionally 1 teaspoon honey.
Heat the milk over a low heat — do not let it boil. Whisk in the turmeric, pepper, cinnamon and ginger, add the coconut oil and honey if using, and froth with a milk frother. Golden milk is not enough for targeted curcumin intake — choose a standardised extract for that.
Myths and misconceptions about turmeric
Myth 1: 'Turmeric in the kitchen is the same as a supplement.'
A teaspoon of turmeric powder contains around 90 mg of curcumin, which is poorly absorbed; a standardised extract provides 80–950 mg of curcuminoids in an absorption-friendly form. Both have their place — culinary versus supplementary.
Myth 2: 'The more curcumin, the better.'
Higher doses more often cause stomach complaints and increase the risk of interactions. The form matters more than the amount. Stick to the dosage on the label.
Myth 3: 'Curcumin without piperine doesn't work.'
Phospholipid complexes (Meriva) and lipid particles (Longvida) solve the absorption problem in a different way — without piperine. For those who do not tolerate piperine, these are the alternatives.
Myth 4: 'Turmeric is a medicine.'
Turmeric is a food supplement. It can be part of a healthy diet, but it does not replace medical treatment.
Combining turmeric with other supplements
Popular combinations:
- Omega 3: EPA and DHA contribute to the normal function of the heart.
- Glucosamine: a classic combination in the joint cluster.
- MSM: an organic sulphur compound found in many joint formulas.
- Vitamin D: contributes to the maintenance of normal bones and to normal muscle function.
- Vitamin C: contributes to normal collagen formation for the normal function of cartilage.
- Magnesium: contributes to normal muscle function.
Frequently asked questions
What is the difference between turmeric and curcumin?
Turmeric is the whole ground rhizome (2–5% curcuminoids); curcumin is the main curcuminoid, concentrated to 95% in extracts.
How much curcumin per day?
Follow the label: 1 tablet or 2 capsules of High Absorption Curcumin, 2 capsules of Meriva or 1 capsule of Curcumine SLCP per day, with a meal.
Why is piperine added to curcumin?
Piperine inhibits the enzymes that break down curcumin, thereby increasing its bioavailability (Shoba 1998).
When should you take turmeric?
With a meal containing fat; curcuminoids are fat-soluble.
Which form if I don't tolerate piperine?
Doctor's Best Curcumin Phytosome (Meriva) or Vitals Curcumine SLCP (Longvida) — both without piperine.
Does turmeric have side effects?
High doses may cause stomach complaints; in rare cases liver problems — stop if you develop jaundice. Not in case of bile duct disorders, pregnancy or breastfeeding; with blood thinners only after consultation.
Is turmeric powder the same as a supplement?
No — powder is for the kitchen, extract for targeted supplementation.
What is golden milk?
A traditional Ayurvedic drink of warm (plant-based) milk, turmeric, pepper, ginger and cinnamon. The recipe is above.
Sources
- Hewlings S.J. & Kalman D.S., "Curcumin: A Review of Its Effects on Human Health", Foods (2017).
- Shoba G. et al., "Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers", Planta Med (1998).
- Cuomo J. et al., "Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation", J Nat Prod (2011).
- DiSilvestro R.A. et al., "Diverse effects of a low dose supplement of lipidated curcumin in healthy middle aged people", Nutr J (2012).
- Lombardi N. et al., "Acute liver injury following turmeric use in Tuscany: An analysis of the Italian Phytovigilance database", Br J Clin Pharmacol (2021).
- Regulation (EU) 432/2012 — authorised health claims (omega 3, vitamin C, vitamin D, magnesium).
Disclaimer: This text is for information purposes only and does not replace medical advice. Turmeric is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.