“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”<\/p>\n
Turmeric was linked to a small increase in weight loss in patients with type 2 diabetes in a recent scientific analysis. <\/p>\n
Other research has linked turmeric to small amounts of weight loss.<\/p>\n
Doctors say the link still needs to be explored. <\/p>\n
Turmeric and its active ingredient curcumin have been huge in health circles for years, with many people taking the supplements to lower the risk of inflammation<\/a>. But new research suggests adding turmeric to your routine may help with weight loss, specifically for those with type 2 diabetes.<\/p>\n The meta-analysis, which was published in the journal Nutrition & Diabetes<\/a>, analyzed data from 14 studies on curcumin, type 2 diabetes, and weight loss<\/a>. Study participants were given a range of doses of turmeric, from 80 milligrams a day to 2,100 milligrams a day for eight to 36 weeks. The researchers found that people who took turmeric or curcumin supplements had an average weight loss of about 4.2 pounds compared to those who took a placebo.<\/p>\n Meet the experts: Mir Ali, M.D.,<\/a> medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Jamie Alan, Ph.D.<\/a>, an associate professor of pharmacology and toxicology at Michigan State University; Danbee Kim, M.D.,<\/a>, nutrition expert, weight loss surgeon, and assistant professor at Rutgers New Jersey Medical School<\/p>\n This isn\u2019t the only study to link turmeric and curcumin to weight loss, raising a lot of questions about whether this is an approach to consider if you\u2019re trying to lose weight, especially if you have type 2 diabetes. But before you add any to your routine, there are a few things doctors want you to keep in mind. Here\u2019s the deal.<\/p>\n Why might curcumin help with weight loss?<\/p>\n It\u2019s important to get this out of the way first: Turmeric and curcumin supplements are not designed to replace medication that your doctor prescribes. \u201cWhen most people get to the level where they\u2019re requiring medications for type 2 diabetes or insulin resistance<\/a>, they still need the medication,\u201d says Mir Ali, M.D.,<\/a> medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. \u201cThe effects of turmeric and curcumin aren\u2019t enough.\u201d<\/p>\n But there is a precedent for turmeric and weight loss. \u201cThis supplement has been linked with modest weight loss for some time,\u201d says Jamie Alan, Ph.D.<\/a>, an associate professor of pharmacology and toxicology at Michigan State University. \u201cTurmeric is thought to work by reducing fat accumulation, although exactly how it works to do this is still a bit unclear.\u201d<\/p>\n A scientific review published in the American Journal of Clinical Nutrition<\/a> in 2023 found that curcumin supplements \u201csignificantly reduced\u201d body weight and waist circumference in people who took them. The researchers also noted that the effects were more noticeable in adults with obesity and diabetes.<\/p>\n Another review published in the International Journal of Molecular Sciences<\/a> called out the potential of curcumin for weight loss, but pointed out that more clinical trials are needed before it can be recommended for weight management.<\/p>\n \u201cSome research suggests turmeric\u2019s active compound, curcumin, may help reduce inflammation and influence how fat cells form and store energy,\u201d says Danbee Kim, M.D.,<\/a> nutrition expert, weight loss surgeon, and assistant professor at Rutgers New Jersey Medical School. But Dr. Kim also points out that the effect seems to be \u201cmodest\u201d and isn\u2019t consistent across all studies.<\/p>\n \u201cThe benefits may have something to do with turmeric\u2019s mild anti-inflammatory effect,\u201d Dr. Ali says. \u201cThere may also be some benefit to metabolism and fat-burning.\u201d But Dr. Ali also stresses that the impact of turmeric on weight tends to be mild. \u201cYou still need to eat the right things and do the right things to see weight loss,\u201d he says.<\/p>\n Turmeric side effects<\/p>\n Turmeric and curcumin supplements are part of an unregulated industry (along with all supplements), making it hard to prove that what\u2019s on the label is actually what\u2019s in the bottle. But there are some potential side effects to keep in mind.<\/p>\n The researchers in this particular analysis noted that some people experienced side effects like stomach aches, itching, vertigo, constipation, hot flashes, and nausea when they took turmeric and curcumin supplements. But Alan says that nausea tends to be the most common side effect of turmeric in general.<\/p>\n Turmeric or curcumin supplements are generally safe within recommended amounts for up to two to three months, according to the National Center for Complementary and Integrative Health<\/a> (NCCIH). The NCCIH doesn\u2019t say what those recommended amounts are, unfortunately, but Alan points out that most research looks at taking 500 to 2,000 milligrams of turmeric per day.<\/p>\n The NCCIH also warns that taking curcumin products with increased bioavailability, which means they\u2019re more easily absorbed, may be linked to liver damage in some cases.<\/p>\n