You want to take turmeric , but are unsure whether capsules or powder are the right choice? Here's the honest answer: Classic turmeric powder is often just an empty promise.

In this article you will learn why classic turmeric powder usually doesn't work, which alternatives really work and how to take turmeric so that your body actually benefits from it.

In this article you will learn

The most important points in brief: Why classic turmeric powder has little effect ; The problem with turmeric's bioavailability; If turmeric powder, then fermented ; Why fermented turmeric powder is better ; How to use fermented turmeric powder correctly; Micellar turmeric capsules: The effective solution for targeted application ; How to make the right decision; Choose turmeric powder if you:; Choose micellar turmeric capsules if you:; Editor's recommendation; Tips for optimal turmeric intake; Conclusion

The most important points in brief

Classic turmeric powder and conventional capsules contain too little curcumin – unsuitable for health purposes.

Fermented turmeric powder offers significantly better absorption, is milder in taste and also supports the microbiome.

Turmeric capsules with micelle technology ensure significantly higher bioavailability and are very well tolerated.

Recommendation : Fermented turmeric powder for everyday use + micellar curcumin capsules for a noticeably more effective supplement.

Why classic turmeric powder has little effect

Let's be honest: Most people buy turmeric powder in the supermarket or health food store expecting health benefits. The reality? Your body absorbs almost none of it.

The key active ingredient in turmeric is curcumin – a plant compound to which health-promoting properties are attributed. The problem: Turmeric powder contains only about 2-5% curcumin. And even this small amount is barely absorbed by the body.

The problem with the bioavailability of turmeric

When we talk about the effects of turmeric, we have to talk about bioavailability . For optimal effectiveness, it's crucial how much of the active ingredient actually reaches your bloodstream and can take effect there.

Woman holds a turmeric capsule between her fingers, focus on the capsule

Why is the bioavailability of classic turmeric so low?

Fat solubility : Turmeric's components are not water-soluble. Without fat, it can hardly be absorbed by the body.
First-pass effect : In the liver, curcumin is broken down extremely quickly – the majority is metabolized before it can have an effect.
Poor absorption rate: Even the small amount of curcumin you ingest is barely absorbed by the intestines.

In concrete terms, this means you would have to eat several tablespoons of turmeric powder every day, and even then the effectiveness would be questionable and the risk of side effects increased. The good news : There are better alternatives available today that actually work.

If using turmeric powder, then ferment it.

Turmeric powder is the classic form of preparation – you probably know it as an intensely yellow spice from the kitchen. It is made from the dried and ground turmeric root and is very common in Indian, Thai, and Indonesian cuisine.

If you would like to incorporate turmeric into your diet, for example in smoothies, curries or as golden milk, then you should use fermented turmeric powder .

Golden milk served in a glass with turmeric powder, fresh turmeric root and spices on a white tray.

Why fermented turmeric powder is better

Several important things happen during fermentation:

Plant cell walls are enzymatically broken down: Curcumin is released more effectively and can be absorbed more easily (1)
Enrichment with health-relevant metabolites through the fermentation process
Postbiotic bacterial components support your gut flora and can have positive effects on gut health (2)
The bitter taste is reduced : Fermented turmeric can be integrated into food and drinks much more pleasantly.

Studies show that fermented turmeric powder has up to 40 times better bioavailability than conventional powder (3). It is perfect for culinary use and as a gentle supplement in everyday life . However, for targeted use to support health, high-dose turmeric capsules are still recommended.

How to use fermented turmeric powder correctly

Always combine it with a source of fat (coconut oil, milk, peanut butter)
Add a pinch of black pepper.
Incorporate it into various dishes such as golden milk or curries.

Hand holds a wooden spoon with turmeric powder over a bowl

Micellar turmeric capsules: The effective solution for targeted application

If you want to use turmeric specifically for your health and not just as a spice, simply using it in cooking is usually not enough. Curcumin is truly effective primarily in high-quality capsules using micelle technology.

Why micellar turmeric capsules are the best choice:

Micellar Curcumin Information

185 times higher bioavailability ▼

Micellar curcumin achieves up to 185 times higher bioavailability compared to classic turmeric powder or capsules with piperine. This means your body can actually absorb and utilize the active ingredient (4).

Optimally tolerated ▼

Micellar curcumin is resistant to gastric acid and particularly gentle on the stomach. Unlike piperine-based capsules (with black pepper), which can cause gastrointestinal irritation or allergic reactions with prolonged use, micellar curcumin is well tolerated, even with daily use over an extended period (5, 6).

Ideal for long-term care ▼

Thanks to their high bioavailability and good tolerability, micellar curcumin capsules are perfect for continuous use. The active ingredients remain in the body longer and can accumulate in the blood with regular intake – this is important for long-term support of your body (7, 8).

Practical and tasteless ▼

No discoloration, no bitter taste, no complicated preparation. Simply take with a glass of water – that's it.

This is how micelle technology works:

Curcumin is packaged in tiny micelles – natural transport structures also found in your gut during fat digestion. These micelles make the fat-soluble curcumin water-soluble and protect it from rapid breakdown in the liver. This allows the active ingredient to enter your bloodstream much more efficiently.

Graphic of a micelle with fat-soluble curcumin in the core and water-soluble shell.

This is how you make the right decision

The choice between turmeric powder and turmeric capsules depends on your goals, personal preferences, and lifestyle. Here's a little help to make your decision .

Golden scale with micellar turmeric capsules on one side and turmeric powder on the other.

Choose turmeric powder if you:

You enjoy cooking and would like to integrate turmeric into your diet
Do you like the natural taste of turmeric?
If you would like to benefit from the additional advantages of fermented varieties
Looking for a cheaper alternative?

Choose micellar turmeric capsules if you:

I prefer a simple, tasteless solution.
If you want to ensure an exact, high-dose intake
If you would like to benefit from modern technology with significantly increased bioavailability
If you travel a lot and need a practical solution

Our recommendation

Our tip:

For targeted health benefits of turmeric, there's no way around high-quality micellar turmeric. It's the only form that delivers a truly relevant amount of curcumin into your bloodstream.

Of course, you can also combine both forms! Use turmeric powder in your daily cooking, for example in curries, smoothies or as golden milk , and supplement it with high-quality curcumin capsules if you want a more targeted, higher dose.

Tips for optimal turmeric intake

Whether you're using turmeric powder or capsules – these tips will help you get the most out of your turmeric:

Regularity is crucial: Continuous intake over a longer period can lead to curcumin accumulating in the blood and thus developing its full effect.
Pay attention to quality : Organic turmeric from India is generally of higher quality than products from China, where spices are often adulterated. An organic certification according to German or European standards is a good indicator of quality.
Be patient : Turmeric is not a miracle cure that works overnight. Give your body time to utilize its valuable ingredients.
Store correctly : Turmeric powder should be stored in a dark, cool, and dry place to protect the active ingredients. Capsules are often already well protected by their packaging.

Conclusion

Whether turmeric powder or turmeric capsules – both forms have their place. Powder is ideal for those who want to incorporate turmeric into their daily diet and appreciate its natural form. Fermented turmeric powder offers additional benefits for your microbiome and improved absorption. Turmeric capsules score points for their practicality, precise dosage, and significantly increased bioavailability in high-quality micellar formulations. They are perfect for anyone looking for a simple, tasteless solution.

Our expert

Robert Appuhn

Alternative medicine practitioner, nutritionist

Key areas:
Micronutrients | Orthomolecular therapy

How much turmeric should I take daily?

It depends on the form. The WHO recommends 3 grams of classic turmeric powder per day – but the bioavailability is too low. With micellar curcumin capsules, 200-500 mg of curcumin daily is sufficient, as the bioavailability is up to 185 times higher. Refer to the manufacturer's instructions.

Why doesn't regular turmeric powder work?

Turmeric powder contains only 2-5% curcumin, and even this small amount is barely absorbed. Its bioavailability is too low – practically none of it enters the bloodstream. For health purposes, you need fermented powder (40 times better absorption) or micellar capsules (185 times better).

Can I take turmeric on an empty stomach?

Micellar curcumin capsules are enteric-coated and well-tolerated – even on an empty stomach. If you have a sensitive stomach, take them with a meal. Fermented turmeric powder should be combined with food and fat.

Are there any side effects?

Micellar curcumin is very well tolerated, even in the long term. High doses of turmeric powder can cause gastrointestinal discomfort. Avoid piperine capsules, as they can irritate the stomach. People with gallbladder problems should consult their doctor beforehand.

Which is better: piperine capsules or micellar capsules?

Micellar capsules are superior: 185 times higher bioavailability instead of just 20 times, better tolerated, no stomach irritation, no drug interactions. Piperine capsules are outdated.

References for further reading:

Shiferaw Terefe N, Augustin MA. Fermentation for tailoring the technological and health related functionality of food products. Crit Rev Food Sci Nutr 2020; 60(17):2887–913. doi: 10.1080/10408398.2019.1666250
Lee ES, Song EJ, Nam YD, Lee SY. Probiotics in human health and disease: from nutribiotics to pharmabiotics. Journal of microbiology (Seoul, Korea) 2018; 56(11):773–82. Available at: https://pubmed.ncbi.nlm.nih.gov/30353462/
Yong CC, Yoon Y, YooHS, Oh S. Effect of Lactobacillus Fermentation on the Anti-Inflammatory Potential of Turmeric. J Microbiol Biotechnol 2019; 29(10):1561–9. doi: 10.4014/jmb.1906.06032
Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol Nutr Food Res 2014; 58(3):516–27. doi: 10.1002/mnfr.201300724
Abd El-Hack ME, El-Saadony MT, Swelum AA, Arif M, Abo Ghanima MM, Shukry M et al. Curcumin, the active substance of turmeric: its effects on health and ways to improve its bioavailability. J Sci Food Agric 2021; 101(14):5747–62. doi: 10.1002/jsfa.11372
Khajuria A, Thusu N, Zutshi U. Piperine modulates permeability characteristics of intestine by inducing alterations in membrane dynamics: influence on brush border membrane fluidity, ultrastructure and enzyme kinetics. Phytomedicine 2002; 9(3):224–31. doi: 10.1078/0944-7113-00114
Kocher A, Bohnert L, Schiborr C, Frank J. Highly bioavailable micellar curcuminoids accumulate in blood, are safe and do not reduce blood lipids and inflammatory markers in moderately hyperlipidemic individuals. Mol Nutr Food Res 2016; 60(7):1555–63. doi: 10.1002/mnfr.201501034
Flory S, Sus N, Haas K, Jehle S, Kienhöfer E, Waehler R et al. Increasing Post-Digestive Solubility of Curcumin Is the Most Successful Strategy to Improve its Oral Bioavailability: A Randomized Cross-Over Trial in Healthy Adults and In Vitro Bioaccessibility Experiments. Mol Nutr Food Res 2021; 65(24):e2100613. doi: 10.1002/mnfr.202100613

Turmeric powder or capsules? Here's how to make the right choice.