Turmeric, a commonly used spice in Indian cooking, has become well-known in the health industry for its wide range of benefits. Its benefits for weight loss and heart health are especially noteworthy. But what are the best ways to take turmeric? And how can it improve your overall health? We’ll answer these questions and more. Top Health Benefits Of Turmeric In Weight Loss. Its good for your health as well as weight loss.
How To Take Turmeric For Weight Loss
Recent research has examined turmeric’s role in weight loss.
In fact, test-tube studies suggest that curcumin may suppress particular inflammatory markers that play a role in obesity. These markers are typically elevated in people with excess weight or obesity
Animal studies indicate that this compound may promote weight loss, reduce fat tissue growth, curb weight regain, and enhance your sensitivity to the hormone insulin
What’s more, a 30-day study in 44 people who were previously unable to lose weight found that supplementing twice a day with 800 mg of curcumin and 8 mg of piperine led to significant reductions in body weight, body mass index (BMI), and waist and hip circumference
Piperine is a compound in black pepper that may boost curcumin absorption by up to 2,000%
Furthermore, a review of 21 studies in over 1,600 people linked curcumin intake to reduced weight, BMI, and waist circumference. It also noted increased levels of adiponectin, a hormone that helps regulate your metabolism
While current research is promising, more human studies are needed before turmeric can be recommended for weight loss.
SUMMARY
Turmeric’s antioxidant and anti-inflammatory capacity — mostly related to its compound curcumin — may play a role in weight loss. All the same, further human research is necessary.
Turmeric safety and adverse effects
In general, turmeric and curcumin are considered safe.
Short-term research demonstrates that taking up to 8 grams of curcumin per day poses little risk to health, though long-term studies are needed
Nonetheless, some people who take large doses of this compound may experience adverse effects, such as allergic reactions, nausea, vomiting, stomach pain, constipation, skin rash, or diarrhea
Also, those with the following conditions should avoid turmeric supplements:
- Bleeding disorders. Turmeric may hinder blood clotting, which may cause issues in people with bleeding disorders
- Diabetes. These supplements may interact with diabetes medications and cause blood sugar levels to fall too low
- Iron deficiency. Turmeric may hinder iron absorption
- Kidney stones. This spice is high in oxalates, which are compounds that may bind to calcium and contribute to kidney stone formation
Note that there’s insufficient evidence regarding the safety of these supplements among pregnant or breastfeeding women. Therefore, they should avoid them.
Moreover, some turmeric products may contain filler ingredients not revealed on the label, so it’s best to choose a supplement that has been certified by a third party, such as NSF International or Informed Choice.
Curcumin may also interact with many medications, including anticoagulants, antibiotics, cardiovascular drugs, antihistamines, and chemotherapy drugs
Consult your healthcare provider to determine whether turmeric or curcumin supplements are right for you.
SUMMARY
Turmeric and curcumin are widely considered safe, but large doses may have adverse effects. Certain populations should avoid these supplements.
How to use turmeric
Turmeric comes in several forms, though the easiest way to use it is as a cooking spice.
It’s also enjoyed in beverages like turmeric ginger tea and golden milk, which is made by heating milk, turmeric, ginger, black pepper, and cinnamon powder.
In Indian cuisine, turmeric is commonly consumed in tea with black pepper and other ingredients like honey, ginger, olive oil, and coconut oil.
That said, most human studies suggest that health benefits are only seen at higher doses, such as those found in turmeric extracts or curcumin supplements.
That’s because turmeric is used in small amounts as a spice. Moreover, the spice contains a mere 2–8% curcumin — whereas extracts pack up to 95% curcumin
You may want to choose a supplement that includes black pepper, as its compounds significantly improve curcumin absorption.
Although there are no official dosage guidelines for these supplements, most research suggests that 500–2,000 mg of turmeric extract per day is sufficient to see potential benefits (8Trusted Source).
However, you should avoid taking high doses of turmeric for longer than 2–3 months at a time, as long-term safety research is unavailable.
While you shouldn’t expect turmeric to aid weight loss, this powerful herb has numerous other benefits, such as lowering your risk of brain conditions and heart disease.
Remember to inform your healthcare provider of any supplements you’re taking, including turmeric and curcumin.
SUMMARY
Turmeric is a versatile spice and can be used in cooking or taken as a supplement. Though its effects on weight loss need to be studied further, it may provide numerous other benefits.
Overview on the Uses of Turmeric
Turmeric is an herb plant that grows in India and Central America. You most likely know it best for its near-ubiquity in Indian cuisine, according to the National Center for Complementary and Integrative Health, which is part of the National Institutes of Health (NIH). (1) If you’re eating turmeric (as opposed to taking it as a supplement; more on that later), you’ll find the root in the produce aisle at the grocery store — it looks similar to ginger.
You can also buy it ground as a spice, which is sold as turmeric, or as a spice blend, like curry powder. Turmeric has a long history in Ayurvedic medicine to treat health problems like pain and fatigue. (1) In fact, it’s been used as a culinary spice and in religious ceremonies in Southeast Asia for 4,000 years, according to the book Herbal Medicine: Biomolecular and Clinical Aspects. (2) Given its superfood status of late, people use turmeric as a modern-day natural medicine for reducing inflammation and treating disease.
and diabetes, though more research is needed.
Can turmeric help you lose weight?
Possibly. Some studies suggest curcumin, the main active ingredient in turmeric, may boost weight loss by nearly 5 percent if you take 800 milligrams (mg) with 8 mg piperine — a compound in black pepper — twice daily for 30 days. But before taking any supplement, talk to your doctor.
The science behind turmeric for weight loss
Results from research completed in humans and animals shows that turmeric and curcumin may be beneficial for weight loss.
Multiple animal studies have indicated that curcumin may not only promote weight loss, but it may help to hinder regaining weight, reduce the growth of fat tissue, and boost sensitivity to insulin when used in high doses.
Curcumin’s also known as an anti-inflammatory, and test-tube studies suggest that this may help to hold off certain inflammatory markers that may result in obesity. These same markers are present in those who have excess weight or obesity, indicating that curcumin may be beneficial in curbing their weight gain.
What human studies have to say
For us human folks, curcumin doesn’t absorb well into the bloodstream without a little help. This is why curcumin is often combined with pepper, which contains a compound called piperine, that helps boost curcumin absorption by up to 2,000 percent.
In one study, 44 peeps who’d been unable to lose a significant amount of weight before the study were given 800 mg of curcumin and 8 mg of piperine twice a day for 30 days. After the 30 days, participants had lost a significant amount of body weight, had smaller waistlines and hip circumferences, and had lower body mass indexes (BMI).
Other studies have shown similar weight loss potential in curcumin, with a review of 21 studies in 1,600+ people linking curcumin use with not only lower weight, but also a lower BMI and waistline.
Again, while these initial results may say “outlook good,” more research is still needed on turmeric’s effect on human weight loss.
Following a healthy diet and getting regular exercise are the best ways to safely lose weight. Turmeric may be used to supplement diet and exercise, but it alone is not a fast-pass to weight loss. There’s still a lot more research needed on this mysterious spice before it can be fully recommended for weight loss.
Turmeric supplements
There are many different turmeric supplements on the market, most of which include black pepper to give the curcumin that piperine boost.
A turmeric supplement will deliver a higher dose of curcumin than a simple spice will – in fact, turmeric spice only contains 2-8 percent curcumin, while a supplement can contain as much as 95 percent!
There’s no “official” guide to what dosage to take. While most research suggests a daily intake of 500 – 2,000 mg, it’s always best to follow the manufacturer’s directions and talk to your healthcare provider if you have questions.
When shopping for turmeric or curcumin products, it’s important to choose high-quality supplements that are third-party tested for purity. Although supplements are monitored by the FDA, they are not as strictly regulated as pharmaceuticals, meaning that supplements aren’t always safe and effective. This is why it’s essential to consult your doctor before starting a new supplement and always to choose trusted brands. And always check the label to make sure that your supplement’s been verified by an independent third party (like NSF International or USP) to ensure its safety and quality.
Turmeric Interactions
Another possible interaction: The spice can enhance the effect of blood thinners, possibly increasing bleeding risk, so if you’re on the medication Coumadin or Jantoven (warfarin), your doctor needs to know if you also use turmeric, according to Oregon State University. Past research shows that curcumin has anticoagulant properties of its own, so combining the two can compound this effect.
If you’re taking diabetes medication to lower your blood sugar, turmeric may magnify these effects, putting you at risk of low blood sugar, according to Penn State Hershey. Talk to your doctor before taking turmeric or curcumin to treat diabetes.
In fact, a September 2017 review in the Journal of Ethnopharmacology warns that curcumin and turmeric may interact with a variety of medications, including antidepressants, antibiotics, antihistamines, cardiac medications, and chemotherapy treatments. Check with your doctor if you’re taking any of these medications.
Women who are pregnant or breastfeeding may safely eat foods with turmeric, but should avoid taking the spice in supplement form.
Are there any side effects to using turmeric?
Both turmeric and curcumin are generally considered safe to use, but more research is still needed.
Findings suggest that taking up to 12 grams of curcumin daily for shorter periods of time are unlikely to put your health at risk. However, there isn’t enough info on the effects of prolonged use, so you should avoid taking high doses of turmeric for more than 2-3 months at a time.
It’s also best to avoid turmeric supplements if you have any of the following conditions:
- Iron deficiency: Turmeric and certain other spices may prevent proper iron absorption.
- Bleeding disorders: curcumin may affect blood clotting, meaning it might cause issues for those with bleeding disorders.
- Kidney stones: turmeric can increase your urine’s oxalate levels, which can put you at a higher risk of forming kidney stones.
- Pregnancy: the National Center for Complementary and Integrative Health suggests that you avoid high doses of turmeric if you’re pregnant or breastfeeding, as there’s not enough research available on whether or not it’s safe for them.
Research also shows that curcumin may interact with medications like antibiotics, anticoagulants, antihistamines, chemotherapy drugs, or cardiovascular drugs.
It’s also important to note that some turmeric products may be made with mysterious “filler ingredients” that might not show up on the label – yikes. To avoid being clueless, opt for supplements that are certified by NSF International, Informed Choice, or another trusted third party.
Before adding turmeric or curcumin supplements into your diet, talk to your doctor to ensure it’s safe for you.
Reasons that make it an amazing spice for weight loss:
- Turmeric has certain anti-inflammatory properties that help reduce the inflammation in the body, which is one of the factors causing obesity. Curcumin, an antioxidant, suppresses the inflammatory condition in fat, pancreatic and muscle cells. According to a study published in the European Journal of Nutrition, this can help reduce high blood pressure, high cholesterol, high blood sugar and other metabolic conditions.
- According to a study conducted at the Tufts University, curcumin can actually suppress fat tissue growth.
- Another way in which turmeric helps in losing weight by regulating sugar levels and further preventing insulin resistance. This results in excess fat that is not retained in the body.
- Safe consumption of turmeric increases the bile production present in the stomach. Bile is a digestive juice that helps in emulsifying fat and metabolism.
Health Benefits Of Turmeric Weight Loss
1. Improves your bowel movements
Turmeric is known to boost your digestion by increasing the production of bile in the gallbladder and other digestive enzymes. Turmeric helps with reducing the symptoms of bloating and boosting your metabolism. A robust metabolism system also helps with weight loss.
2. Prevents heart diseases
“More often than not, heart diseases are caused by an increased level of cholesterol. Turmeric is known to lower cholesterol levels and improve the lining of blood vessels,” says Chawla. It also helps in regulating blood pressure and blood clotting.
3. Prevents Alzheimer’s disease
Medical science still hasn’t found a cure for Alzheimer’s disease, making it essential to prevent it from occurring. Turmeric contains curcumin, which helps in inflammation and oxidative damage, which are the major causes of the disease.
4. Reduces inflammation
A warm glass of turmeric water at night can help your body to fight inflammation. Vidhi says, “The anti-inflammatory properties of turmeric help in fighting the symptoms of rheumatoid arthritis and chronic inflammatory disorder.” Turmeric water also eases the pain in the joints of the elderly.
5. Improves skin health
Turmeric is known to purify the blood as it helps to remove toxins. The antioxidants present in it help the cells from damage, brighten the skin tone and slow down the ageing process. Turmeric water makes the skin more radiant and healthier.
6. Boosts the immunity
Lastly, turmeric water helps in building a robust immune system. Turmeric has antioxidants, anti-inflammatory, antibacterial, and antiviral properties, which has made it a global sensation for a healthy immune system.