Does Turmeric Help You Lose Weight?

Turmeric, also known as the yellow golden spice, is popular in Asian cuisine and has been a part of traditional Indian medicine for thousands of years, or as Ayurveda.

Most of the healthful properties of turmeric 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.

However, you may be wondering if it works and how much you have to spend to see results.

This image source by pexels.com

This article explains that turmeric helps you lose weight.

Weight loss and turmeric

Recent research has examined the role of turmeric in weight loss.

In fact, test-tube studies have suggested that curcumin may suppress certain inflammatory markers that contribute to obesity. These markers generally develop in people who are overweight or obese.

Animal studies indicate that this compound can promote weight loss, reduce the growth of adipose tissue, reduce weight regain, and increase your sensitivity to the hormone insulin.

Additionally, a 30-day study of 44 people who previously had not been able to lose weight found evidence that supplementing with 800 mg of curcumin and 8 mg of piperine twice daily provided body weight, BMI, and significantly decreased waist circumference and the buttocks.

Piperine is a compound in black pepper that can increase the absorption of curcumin by up to 2,000%.

Additionally, a review of 21 studies of more than 1,600 people found that weight, BMI, and waist circumference decreased with curcumin intake. She also mentions increased levels of adiponectin, a hormone that helps control your metabolism.

Although the current research is promising, more human studies are needed before suggesting turmeric for weight loss.

Summary

The antioxidant and anti-inflammatory power of turmeric, primarily its curcumin-related blends, may play a role in weight loss. Still, more research in humans is needed.

Turmeric protection and adverse effects.

Turmeric and curcumin are generally considered safe.

Short-term research shows that taking 8 grams of curcumin per day long-term poses a minimal health risk, although long-term studies are needed.

However, some people who take large amounts of this compound may experience adverse effects such as allergic reactions, nausea, vomiting, abdominal pain, constipation, skin rash, or diarrhea.

Also, turmeric supplements should be avoided under the following conditions:

Bleeding disorders can cause turmeric blood clots, which can lead to bleeding disorders.

Diabetes. These supplements can interact with the causes of diabetes and can significantly lower blood sugar levels.

Lack of iron. turmeric can interfere with iron absorption.

Kidney stones These spices are high in oxalate, a compound that can bind calcium and contribute to the formation of kidney stones.

Note that there is not enough evidence on the safety of these supplements in pregnant or breastfeeding women. Therefore, they should be avoided.

Also, some turmeric products may contain unlabeled fillers, so it is best to choose a supplement that is certified by a third party, such as NSF International or Information Choice.

Curcumin can interact with many medications, including blood thinners, antibiotics, cardiovascular drugs, antihistamines, and chemotherapy drugs.

Consult your healthcare provider to determine if turmeric or curcumin supplements are right for you.

Summary

Turmeric and curcumin are considered safe, but large doses can have side effects. These supplements should be avoided in certain populations.

How to use turmeric

Turmeric comes in a variety of forms although the easiest way to use it is with cooking spices.

It is also enjoyed in drinks such as yellow ginger tea and golden milk which are made by heating with milk, turmeric, ginger, black pepper, and cinnamon powder.

In Indian cuisine, turmeric is commonly eaten in tea with pepper and other ingredients such as honey, ginger, olive oil, and coconut oil.

That said, most human studies suggest that health benefits can only be found in high doses, such as turmeric extract or curcumin supplements.

Because turmeric is used in small quantities as a spice. Furthermore, spices contain only 2-8% curcumin, while extracts contain 95% curcumin.

You can choose a supplement that includes black pepper, as its compounds significantly increase curcumin absorption.

Although there are no official dosing guidelines for these supplements, most studies suggest that 500 to 2000 mg of turmeric per day is sufficient to see the potential benefits.

However, since long-term safety research is not available, you should avoid taking turmeric for more than 2 to 3 months at a time.

You should not expect turmeric to help you lose weight, this powerful herb has many more benefits such as reducing brain risk and heart disease.

Be sure to inform your healthcare provider about any supplements you are taking, including turmeric and curcumin.

Summary

Turmeric is a versatile spice and can be used in cooking or as a supplement. While more studies are needed for its effects on weight loss, it can provide many other benefits.

Bottom line

Turmeric is a popular spice associated with many benefits including heart and brain health.

Although it shows promise of weight loss, more extensive human studies are needed before making recommendations for this purpose.

Curcumin in turmeric and its active compound is widely recognized as safe but if you have any concerns you should consult a healthcare professional.