Fresh vs. Dried Turmeric: Which Boosts Curcumin Absorption Best?

Key Takeaways

Research suggests that dried, finely milled turmeric may yield somewhat higher plasma curcumin levels than fresh when matched for curcumin dose.

Whole turmeric contains natural compounds that may modestly support curcumin absorption, but formulated curcumin extracts (e.g., with lipids, nanoparticles, phospholipids, piperine) are generally absorbed far better than either fresh or dried turmeric.

Whether you choose fresh or dried turmeric, combining it with a fat source and a pinch of black pepper may provide the best environment for absorption.

Turmeric’s signature spice comes from curcumin, a compound studied for its anti-inflammatory and antioxidant effects—but your body absorbs it only in small amounts. Whether you use fresh or dried turmeric may make a difference.

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