Does Turmeric Help You Lose Weight?

There are several health benefits of turmeric, from its anti-inflammatory properties to its support of brain health. But while this spice certainly has upsides, does turmeric help you lose weight?

Turmeric and weight loss could be linked. But it’s far from a closed case. It’s also worth keeping in mind that no matter how good turmeric may be, no single ingredient will be the magic bullet for achieving weight loss.

Keep reading to learn whether turmeric for weight loss is effective and what else you can do to manage your weight.

Some studies suggest that turmeric — and its active ingredient curcumin — can help reduce body weight.

A review of 21 studies across more than 1,600 people with metabolic syndrome linked curcumin intake to significant reductions in weight, body mass index (BMI), and leptin, a hormone that affects appetite. 

Another 30-day study of 44 people also showed that curcumin taken twice a day resulted in reduced body fat, BMI, and hip circumference.

Curcumin supplementation has also been shown to reduce inflammatory cytokines, markers of whole-body inflammation often present in people with excess weight and obesity. Further, it may also help by reducing insulin resistance and improving blood sugar control. 

There’s also evidence that curcumin may impact how body fat is stored and used, which is tied to the risk of obesity.

While this research on turmeric and weight loss is promising, more human studies are needed on turmeric for weight loss.

Beyond early research suggesting turmeric may help with weight loss, there are several other health benefits of curcumin.

For instance, turmeric has both anti-inflammatory and antioxidant properties. This means it could be useful for people with inflammatory conditions, such as arthritis and other joint disorders, as well as allergies and infections.

Additionally, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals from pollution and sunlight.

Generally, turmeric is safe to consume. However, some people who take large doses may experience adverse effects, such as: 

• Allergic reactions

• Nausea

• Vomiting

• Stomach pain

• Constipation

• Skin rash

• Diarrhea

There’s also insufficient evidence regarding the safety of curcumin and turmeric supplements among those who are pregnant or breastfeeding.

While turmeric might help with weight loss, maintaining a healthy weight is about more than just eating one ingredient. Weight loss also involves healthy lifestyle changes, such as:

• Eating a healthy diet. Generally, you should aim for a balanced diet full of fruits, vegetables, lean proteins, whole grains, healthy fats, and plenty of water. At the same time, aim to minimize your intake of saturated fat, sugar, and processed foods.

• Getting regular physical activity. Another tool to manage weight is physical activity. You might find a fitness routine that works for you, or even just try to incorporate more regular movement throughout the day, like regular walks.

• Achieving quality sleep. You should aim to get at least seven hours of sleep a night, and that should ideally be quality sleep. Not getting enough quality sleep can lead to weight gain by affecting the hormones that control your appetite and eating habits.

• Taking a weight loss medication. Your healthcare provider may also recommend weight loss medication as another tool to achieve your health goals. These medications are FDA-approved to treat type 2 diabetes but are often used off-label for weight loss. You can consult with a healthcare professional to see if this option may be right for you.

Certain foods, vitamins, and supplements have become all the rage for weight loss, and turmeric — a spice that’s been widely used for thousands of years in Ayurvedic medicine, a traditional Indian medicine — is one of them. But how effective is turmeric for managing weight?

• Small studies suggest that turmeric can help with losing weight, reducing BMI, and decreasing waist and hip circumferences. However, more research on humans is needed to confirm these effects.

• Even if research doesn’t conclusively confirm the utility of turmeric for weight loss, there are several other benefits of turmeric. This is mostly thanks to its anti-inflammatory and antioxidant properties, which help with inflammation, oxidative stress, and more.

If you’re aiming to lose weight, remember that no one ingredient is going to do the trick. Instead, you’ll also want to adopt healthy lifestyle habits — eating a balanced diet, getting physical activity, and making sure you sleep enough are all proven effective. You can also consult with a healthcare professional about a weight management plan to find the right treatment for you.