Should You Take Turmeric for Weight Loss?

An unassuming spice has emerged as a contender in a world of ongoing weight reduction pills and potions. Say hello to turmeric. 

The colourful, golden spice adds a pop of color to your dishes and is related to various health advantages. But is turmeric a weight reduction game-changer, or is it just one other spice within the rack?

In this text, we’ll delve into the facts and explore the potential of turmeric for weight reduction. The goal is to separate hype from hyperbole and uncover whether turmeric may benefit your weight reduction journey.

So, sit back, loosen up, and revel in.

Table of Contents:

• What Is Turmeric?
• What Is Turmeric Used For?
• Is Turmeric Good For Weight Loss?
• How Does Turmeric Help You Lose Weight?
• 3 Ways Turmeric Helps You Lose Weight
• How To Use Turmeric Supplements For Weight Loss
• What Are The Health Advantages of Turmeric?
• Turmeric Side Effects & Drawbacks
• How Much Turmeric Should You Take Per Day For Weight Loss?
• What Are The Best Types of Turmeric to Use?
• Additional Supplements To Help You Lose Weight
• FAQs

What’s Turmeric?

Turmeric, known for its vibrant yellow color, comes from the Curcuma longa plant. As a part of the ginger family, it’s widely utilized in Asian cuisine.

By way of health, turmeric is popular in traditional Indian medicine. Despite how that sounds, its advantages are usually not rooted in Old Wives Tales. The lively ingredient in turmeric, curcumin, is answerable for its distinctive color and most health advantages. Curcumin has anti-inflammatory, antioxidant, and even weight-loss properties.

Turmeric is a flexible spice but can also be a widely used complement. The one downside is curcumin absorption is poor by itself. To combat this, turmeric and curcumin supplements often contain black pepper because the compound piperine in black pepper can enhance absorption.

What Is Turmeric Used For?

Turmeric is usually utilized in cooking, especially in Asian and Middle Eastern dishes. It adds a particular flavor and vibrant yellow color to dishes like curries, soups, stews, rice, and vegetables.

Furthermore, its health advantages span various domains, including alleviating arthritis, promoting heart and brain health, and reducing the danger of chronic diseases. And it is so effective in helping with joint pain that it’s even made our list of seven Best Joint Supplements.

Last but not least, many individuals use turmeric for weight reduction. Curcumin’s influence on weight reduction stems from its ability to suppress fat tissue growth, reduce inflammation, and improve glucose metabolism.

Is Turmeric Good For Weight Loss?

As mentioned, using turmeric for weight reduction is a very good idea. In fact, it is not a magic cure. But research supports using turmeric and curcumin for its potential advantages in weight management.

A 2019 meta-analysis checked out 21 studies comprised of over 1600 individuals. After running the numbers, the researchers found curcumin intake significantly reduced body mass index and body weight¹. 

As well as, the researchers noted it significantly increased adiponectin levels, a hormone that helps regulate metabolism. Adiponectin might be one proposed mechanism for the way curcumin helps weight reduction. One other study found just thirty days of curcumin supplementation in chubby individuals enhanced body fat reduction, reduced their waistline, and lowered their BMI².

Not only does research support turmeric for weight reduction, but real users have seen some great advantages as well.

“I have been taking day by day for ~5 years for inflammation; for me, I do get cognitive advantages, but I believe those are only related to the decreased inflammation. I get similar advantages mentally from turmeric as I do from taking celecoxib (selective COX-2 inhibitor), my considering is sharper, my memory is healthier, I actually have more energy, and I’m in less pain. Turmeric also quickly cleared up my stubborn hormonal pimples, which was a pleasant unexpected bonus.” (source)

How Does Turmeric Help You Lose Weight?

Weight reduction and fat loss are two independent concepts ceaselessly used interchangeably.

Weight reduction is a discount in overall body weight attributable to aspects comparable to fat mass, muscle mass, and water weight. Individuals who drop extra pounds lose a mix of those components, and eating regimen and exercise habits determine the ratio.

Alternatively, fat loss is simply a discount of body fat, a standard goal of individuals attempting to change their body composition. Body fat reduction can enhance health markers like insulin sensitivity, lower the danger of chronic diseases, and improve looks.

3 Ways Turmeric Helps You Lose Weight

That said, listed here are some ways by which turmeric, specifically curcumin, may help with weight reduction:

• Reduces Fat Tissue Growth: One Tufts University study shows curcumin can reduce fat tissue formation³. The study is in rodent models, so it must be duplicated in humans, however the preliminary results are intriguing.
• Reduces inflammation: It’s well-documented that there’s a link between weight gain and inflammation. And since curcumin has anti-inflammatory properties that reduce inflammatory markers, there may be a mechanism that results in weight reduction. Human studies and up to date scientific findings show that curcumin directly interacts with white adipose tissue to diminish chronic inflammation and obesity⁴.
• Improves Glucose Metabolism: Research suggests supplementing with curcumin can enhance insulin resistance and the way the body utilizes insulin⁵. Higher insulin sensitivity can promote weight reduction by improving metabolic function and weight management through more efficient insulin use.

How To Use Turmeric Supplements For Weight Loss

It’s crucial to keep in mind that turmeric supplements for weight reduction aren’t a miracle cure. As a substitute, a healthy eating regimen, regular physical activity, and lifestyle changes are probably the most effective ways to drop extra pounds.

Regarding a healthy eating regimen, it is advisable to be in a calorie deficit for weight reduction. This implies eating fewer calories than it takes to take care of your weight. For those who’re unsure where to start out, we have an amazing 4-week weight reduction meal plan to follow.

Along with weight-reduction plan, lift weights a couple of days every week to make sure the burden you lose is primarily fat and never muscle. Discover a workout split you enjoy and can persist with. Once you might have the healthy eating regimen and exercise a part of the equation down, adding a turmeric or curcumin complement will be the ultimate step in losing a few pounds.

Who Should and Shouldn’t Take Turmeric For Weight Loss

Anyone thinking about improving their weight reduction results would profit from supplementing with turmeric or curcumin. Nonetheless, individuals looking to scale back inflammation or improve insulin sensitivity may profit most.

Avoid turmeric supplements when you are on blood-thinning medication or have an iron deficiency or other bleeding disorders.

Before using curcumin, diabetics and anyone with immunological deficiencies should seek the advice of with their doctor. Moreover, curcumin will not be well-researched in pregnant or breastfeeding women, so it is best to speak along with your doctor.

What Are The Health Advantages of Turmeric?

We’ve mentioned a couple of of those throughout the article, but listed here are some potential health advantages related to consuming turmeric here:

1) Anti-inflammatory Properties:

Turmeric, specifically its lively compound curcumin, is believed to have anti-inflammatory properties. It might help reduce chronic inflammation and alleviate symptoms of arthritis, rheumatoid arthritis, and inflammatory bowel disease. Research shows using curcumin can suppress inflammation enough to limit using NSAIDs⁶.

As well as, multiple real-life users have noticed turmerics’ anti-inflammatory effects. “I take turmeric supplements. Began a couple of years ago once I was marathon training. It helped rather a lot with joint aches so I’ve kept it up.” (source)

“I don’t have any facts or studies, just personal testimony. I’ve been a taking tumeric/black pepper complement for about six months to assist with inflammation. It has helped me an amazing deal- I actually have noticed the knots and pain in my shoulders/upper back have significantly decreased.” (source)

2) Antioxidant Effects:

Curcumin in turmeric is understood for its antioxidant properties⁷. Antioxidants help to guard the body from damage produced by dangerous molecules generally known as free radicals, potentially lowering the danger of chronic diseases.

3) Depression and Anxiety:

Research suggests curcumin could have antidepressant and antianxiety properties^8,9. It’s believed to modulate certain neurotransmitters and inflammatory pathways related to these conditions. Nonetheless, more research is required to find out its effectiveness and optimal dosage.

4) Cholesterol Management:

Evidence shows that curcumin helps reduce total levels of cholesterol, particularly LDL (bad) cholesterol, and triglycerides¹⁰. It may additionally raise HDL (good) levels of cholesterol. These effects are linked to curcumin’s antioxidant and anti inflammatory properties.

5) Type 2 Diabetes & Stopping Insulin Resistance:

Curcumin has been found to enhance insulin sensitivity and forestall insulin resistance, potentially benefiting individuals with type 2 diabetes¹¹.

Turmeric and curcumin may additionally profit skin health, the immune system, wound healing, and digestion.

Turmeric Side Effects & Drawbacks

While turmeric is usually secure for consumption and has been used for hundreds of years, it could have some unwanted side effects. A lot of the drawbacks of turmeric occur when consumed in large amounts. 

Listed here are some considerations:

• Allergic Reactions: Although rare, some people could also be allergic to turmeric, experiencing symptoms comparable to rashes, itching, or swelling. If you might have allergies to ginger or yellow food dyes, it’s advisable to exercise caution when using turmeric.
• Digestive Issues: Turmeric may cause gastrointestinal discomfort in some individuals. When taken in high doses, some people experience stomach upset, bloating, gas, or diarrhea. These unwanted side effects are more likely with concentrated types of turmeric or if you might have a sensitive stomach.
• Interactions With Medications: Turmeric may interact with certain medications, including blood thinners like warfarin, antiplatelet drugs, and nonsteroidal anti-inflammatory drugs (NSAIDs). It might probably boost the consequences of those medications, resulting in an increased risk of bleeding.

How Much Turmeric Should You Take Per Day For Weight Loss?

The suitable dosage of turmeric can vary depending on aspects comparable to individual tolerance, the shape of turmeric used (powder, supplements, extracts), and the concentration of curcumin within the product.

That said, research exploring curcumin’s weight reduction advantages has used doses starting from 500 milligrams to 2 grams per day. For best absorption, split it into two or three servings.

Pro Tip: We like including turmeric in our chickpea pancakes, which yow will discover on our list of Best High Protein Vegan Breakfasts.

When Should You Take Turmeric Each Day?

There is no such thing as a conclusive research on the perfect time to take turmeric for weight reduction. Nonetheless, most individuals devour it with food. Consider—by itself, curcumin is poorly absorbed. Subsequently, when you use curcumin supplements, ensure it includes black pepper extract.

How Long Does It Take Turmeric to Start Working?

It is determined by the person precisely how long it takes turmeric to work. Many of us assume turmeric is not working when the reality is that it just takes time and consistency.

Unfortunately, turmeric doesn’t provide a fast treatment, so you will need to take it day by day for several weeks to see improvements. Expect to see leads to 4-8 weeks when taken day by day. Nonetheless, some research shows improvements in as little as 30 days.

What Are The Different Types of Turmeric?

Listed here are some common types of turmeric:

• Turmeric Powder: That is probably the most common and widely available type of turmeric. It’s made by grinding dried turmeric roots right into a advantageous powder. Turmeric powder is a spice, but you may also get turmeric powder in supplemental form.
• Turmeric Capsules or Pills: These dietary supplements contain powdered turmeric or curcumin extract in a convenient capsule or pill form. They’re popular for many who want to include turmeric or curcumin into their routine without using it as a spice in cooking. Some capsules and pills have the additional advantage of including other ingredients for added help.
• Turmeric Tincture: A tincture is a liquid turmeric extract made by soaking turmeric in alcohol or one other solvent. Turmeric tinctures will be taken orally or added to topical products.
• Turmeric Tea: Turmeric tea is a tasty beverage that will be enjoyed by itself or with added ginger or lemon for flavor.
• Turmeric Gummies: Turmeric gummies are a chewable turmeric complement that gives a convenient and delicious strategy to devour turmeric or curcumin. They are sometimes combined with other ingredients to create a pleasing flavor and texture.

What Are The Best Types of Turmeric to Use?

For convenience, I like to recommend supplementing with turmeric in pill or capsule form. Then, all you might have to do is remember to take it day by day with meals.

My all-time favorite turmeric product is Sports Research Turmeric Curcumin C3 Complex. It incorporates extra virgin organic coconut oil and black pepper to enhance absorption and bioavailability. Plus, the product incorporates 95% curcuminoids, providing you with an ultra-high concentration in each soft gel.

One other great option is Nature Smart Curcumin Turmeric, which is one among the best-selling turmeric supplements on Amazon. Nature Smart Curcumin Turmeric has over 36,000 reviews and packs 750mg of Organic Curcumin into each capsule. It also incorporates ginger and Bioperine, a patented black pepper extract, for higher absorption and bio-availability.

For more great options, try our article on the 9 Best Curcumin Supplements.

What Other Supplements Are Good For Weight Loss?

Turmeric and curcumin are usually not the one supplements that may allow you to drop extra pounds. In case your major goal is weight reduction, one other great choice to look into is fat burner supplements.

Search for fat burners with a formula shown to assist with weight reduction. Some fat-burning ingredients with research support are the stimulants caffeine, yohimbine, and synephrine. All three ingredients help boost your metabolism and supply energy to crush your workouts.

If stimulants aren’t your thing, there are non-stimulant-based ingredients as well. Those include green tea extract, capsaicin, and forskolin, all which will be present in our list of best non-stimulant fat burners.

Take a take a look at our articles on the perfect fat burners for men and the perfect fat burners for ladies to see all of our top fat-burner picks.

FAQs

Now into some ceaselessly asked questions on turmeric for weight reduction.

What does turmeric do for weight reduction? 

Turmeric aids weight reduction, mainly by addressing chronic inflammation. It might probably also not directly allow you to perform higher during your workouts by reducing pain, leading to higher weight reduction.

How much turmeric powder per day should you are taking for weight reduction? 

There is no such thing as a specific really useful turmeric powder dosage for weight reduction. It’s best to follow general guidelines of consuming 500 mg to 2g of curcumin day by day, but individual responses may vary. 

When should I drink turmeric water for weight reduction? 

There is no such thing as a specific time to drink turmeric water for weight reduction. You may have it anytime that’s convenient for you. Devour it throughout the day, alongside meals, or as a standalone beverage.

Does turmeric burn belly fat?

Turmeric can allow you to lose fat throughout your body, not only the belly. It is important to say that the body cannot selectively lose fat from specific areas. As a substitute, fat loss occurs more systemically and uniformly throughout the body. The speed and order by which fat loss occurs are determined by genetics. Nonetheless, when you store most of your body fat within the belly area, weight reduction will end in a more noticeable change in your stomach than in other body parts.

Can turmeric and ginger burn belly fat? 

While turmeric and ginger have potential advantages for weight management, including anti-inflammatory properties and possible thermogenic effects, they’re unlikely to burn belly fat on their very own directly. A comprehensive approach involving a balanced eating regimen, regular exercise, and healthy lifestyle habits is significant to weight reduction.

What’s turmeric good for? 

Turmeric is understood for its many potential advantages, including its antioxidant, anti-inflammatory, and antimicrobial properties. Moreover, it has been studied for its possible effects on various conditions comparable to arthritis, heart disease, digestive issues, and skin health.

Turmeric For Weight Loss: Your Secret Weapon

Turmeric may be your secret weapon on the trail to a fitter you! With its extraordinary health advantages for fighting inflammation and its role in weight reduction, the golden spice has emerged as a beacon of hope.

While the scientific evidence continues to unfold, early studies suggest that curcumin may aid weight reduction while addressing quite a few other health concerns.

So why not embrace the facility of a turmeric complement as you embark in your fitness journey? With every capsule, you are taking a step closer to a healthier lifestyle.

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