Does Turmeric Work for Weight Loss?

Turmeric (Curcuma longa) is a spice known for its signature golden color and its use in traditional medicine, like Ayurveda (India’s traditional system of medicine), for over 6,000 years. 

Some evidence suggests that turmeric can help with weight loss. However, this is complicated by turmeric’s bioavailability (how well your body absorbs a substance) and other factors.

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Turmeric for Weight Loss

Multiple studies have found that turmeric may aid in weight loss. Many of these studies focused on curcumin, the main active compound in turmeric.

An 18-study systematic review (a type of research that analyzes results of multiple studies) found that taking curcumin significantly reduced body mass index (BMI), weight, and waist circumference.

In a more recent (2023) review of 50 studies, scientists also found evidence that curcumin significantly reduced BMI, body weight, and waist circumference. This review found that studies in which participants took more bioavailable curcumin supplements reported greater weight loss.

Scientists are still trying to understand how turmeric may help with weight loss. One theory is that curcumin increases your metabolic rate, the amount of calories your body burns at rest.

Weight Effects in Specific Groups

The reviews mentioned above show that turmeric may help with weight loss among the general population. However, the connection between turmeric and weight loss becomes nuanced in people with specific health conditions or those of certain age groups.

• Polycystic ovary syndrome (PCOS): One study of 60 people with PCOS found that those who took 500 milligrams (mg) of curcumin daily for 12 weeks experienced reduced body weight and BMI, and improved cholesterol and glycemic control compared to the placebo group.
• Type 2 diabetes: In one study on individuals with type 2 diabetes and obesity, participants took either a placebo pill or 1,500 mg of curcumin daily for 12 months. After one year, the curcumin group had significantly reduced BMI, compared to the placebo group.
• Adolescents: One study on 60 adolescent girls with obesity found that taking 500 mg tablets of turmeric extract daily for 10 weeks, alongside a mild weight loss diet, led to significant reductions in BMI, waist circumference, and hip circumference.
• Cancer: Weight loss is an undesirable symptom of cancer and cancer treatment. Studies have found that turmeric may prevent weight loss among people with cancer.

Scientists don’t fully understand why turmeric supports weight loss in particular groups but prevents it in others. However, the answer could lie in turmeric’s antioxidant properties, which may reduce cellular damage from cancer treatments.

How to Use Turmeric for Weight Loss

There’s no exact prescription for how much turmeric to eat to lose weight. You can cook with turmeric or take turmeric supplements (which may be more effective).

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

Most of the research has focused on curcumin supplements of 500–1,500 mg. This means that the participants’ reported weight loss benefits may be due to consuming significantly more curcumin than they would from sprinkling turmeric on their food.

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

Is Turmeric Safe?

Turmeric is generally considered safe with minimal side effects. When consumed at high dosages, such as those found in supplements, there are rare reports of side effects such as:

• Diarrhea
• Headache
• Nausea
• Rash
• Yellow stool

High amounts of turmeric may interact with some medications and be unsafe during pregnancy. Always talk to a healthcare provider before starting any new supplements.

Key Takeaways

• Research suggests curcumin, turmeric’s active compound, may support weight loss when taken as a supplement.
• It may aid weight loss by boosting metabolic rate, helping the body burn more calories at rest.