Can Turmeric Help You Lose Weight?
Turmeric is a widely used spice with several potential health benefits. While it is thought to help with weight loss, further research in humans is needed to verify this.
Turmeric, also known as the golden spice, is popular in Asian cuisine and has been a part of traditional Indian medicine — or Ayurveda — for thousands of years.
Most of turmeric's health properties can be attributed to curcumin, a compound that has strong antioxidant and anti-inflammatory properties.
Recent studies indicate that turmeric may play a role in weight loss.
Learn more about whether turmeric could help with weight loss and how much you would have to take to see results.
Turmeric and weight loss
Recent research has examined turmeric's role in weight loss.
In fact, a 2023 review suggests that curcumin may suppress particular inflammatory markers that play a role in obesity. These markers are typically elevated in people with excess weight or obesity.
A 2022 review noted that curcumin is a promising natural compound that may help with weight loss; however, more studies are needed before turmeric can be recommended as a weight management or preventive measure.
Turmeric safety and adverse effects
In general, turmeric and curcumin are considered safe.
The World Health Organization (WHO) suggests a range of 0-3 mg per kilogram of body weight as a safe daily intake.
Nonetheless, some people who take large doses of this compound may experience adverse effects, such as:
allergic reactions
nausea
vomiting
stomach pain
constipation
skin rash
diarrhea
Also, those with the following conditions should avoid turmeric supplements:
Bleeding disorders. Turmeric may hinder blood clotting, which may cause issues in people with bleeding disorders.
Iron deficiency. Turmeric may hinder iron absorption.
Kidney stones. This spice is high in oxalates, which are compounds that may bind to calcium and contribute to kidney stone formation.
Note that there's insufficient evidence regarding the safety of these supplements among pregnant or breastfeeding people. Therefore, it's recommended that they avoid them.
Moreover, some turmeric products may contain filler ingredients not revealed on the label, so it's best to choose a supplement that has been certified by a third party, such as NSF International or Informed Choice.
A healthcare professional can help determine whether turmeric or curcumin supplements are right for you.
How to use turmeric
Turmeric comes in several forms, though the easiest way to use it is as a cooking spice.
It's also enjoyed in beverages like turmeric ginger tea and golden milk, which is made by heating milk, turmeric, ginger, black pepper, and cinnamon powder.
In Indian cuisine, turmeric is commonly consumed in tea with black pepper and other ingredients like honey, ginger, olive oil, and coconut oil.
That said, most human studies suggest that health benefits are only seen at higher doses, such as those found in turmeric extracts or curcumin supplements.
That's because turmeric contains a very small amount of curcumin, whereas extracts pack a bigger punch of curcumin.
You may want to choose a supplement that includes black pepper, as its compounds significantly improve curcumin absorption.
Although there are no official dosage guidelines for these supplements, recent research suggests that 400–600 mg of a standard curcumin powder can be taken up to three times a day to see potential benefits.
However, you should avoid taking high doses of turmeric for longer than three months at a time, as long-term safety research is unavailable.
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