Does turmeric work for weight loss?

Turmeric (Turmeric) is a known spice for its golden -signed golden color and its use in traditional medicine, such as Ayurveda (traditional medical system of India), for more than 6,000 years.

Some evidence suggest that turmeric can help lose weight. However, this is complicated by the bioavailability of turmeric (how your body absorbs a substance) and other factors.

Jump at the main dishes to remember.

Turmeric for weight loss

Several studies have shown that turmeric can help weight loss. Many of these studies have focused on curcumin, the main active compound of turmeric.

A systematic journal of 18 studies (a type of research that analyzes the results of several studies) revealed that the taking of curcumin considerably reduced the body mass index (BMI), the weight and the waist.

In a more recent journal (2023) of 50 studies, scientists have also found evidence that curcumin considerably reduced BMI, body weight and waist. This review revealed that the studies in which participants have taken more bioavailable curcumin supplements reported greater weight loss.

Scientists always try to understand how turmeric can help lose weight. A theory is that curcumin increases your metabolic rate, the amount of calories your body burns at rest.

Weight effects in specific groups

The examinations mentioned above show that turmeric can help lose weight among the general population. However, the link between turmeric and weight loss becomes nuanced in people with specific health problems or those of certain age groups.

• Polycystic ovary syndrome (SOPK): A study of 60 people with SOPK revealed that those who took 500 milligrams (MG) of curcumin daily for 12 weeks experienced a reduction in body weight and BMI, and an improvement in cholesterol and glycemic control compared to the placebo group.
• Type 2 diabetes: In a study on people with type 2 diabetes and obesity, participants took a placebo pill or 1,500 mg of curcumin per day for 12 months. After a year, the curcumin group had considerably reduced the BMI compared to the placebo group.
• Adolescents: A study on 60 adolescent girls with obesity revealed that taking 500 mg of turmeric extract tablets daily for 10 weeks, in parallel with a light weight loss diet, has resulted in significant RMI, waist tower and hip circumference.
• Cancer: Weight loss is an unwanted symptom of cancer and cancer treatment. Studies have shown that turmeric can prevent weight loss in people with cancer.

Scientists do not fully understand why turmeric supports weight loss in particular groups but prevents it in others. However, the response could reside in the antioxidant properties of turmeric, which can reduce cellular damage to cancer treatments.

How to use turmeric for weight loss

There is no exact prescription for the quantity of turmeric to eat to lose weight. You can cook with turmeric or take turmeric supplements (which can be more efficient).

Turmeric contains only 2% to 9% curcumin, while supplements contain up to 95% curcumin.

Most research has focused on curcumin supplements from 500 to 1,500 mg. This means that the weight loss services reported by participants can be due to consumption much more curcumin than sprinkling turmeric on their food.

However, it is difficult for the body to absorb curcumin. Black pepper, and specifically its composed piperine, can improve the bioavailability of curcumin up to 2,000%. This is why supplements often contain curcumin and black pepper, and many recipes include turmeric and black pepper.

Is turmeric sure?

Turmeric is generally considered safe with a minimum of side effects. When consumed in high doses, like those found in supplements, there are rare side effects such as:

• Diarrhea
• Headache
• Nausea
• Rash
• Yellow stool

High quantities of turmeric can interact with certain drugs and be dangerous during pregnancy. Always talk to a health care provider before starting new supplements.

Main to remember

• Research suggests that curcumin, active compound of turmeric, can support weight loss when taken as a supplement.
• This can help weight loss by increasing the metabolic rate, helping the body burn more calories at rest.