Does Turmeric Help You Lose Weight?
If you're overweight, you know weight loss is good for your health, but losing weight and keeping it off can be incredibly challenging. Yet, some natural compounds, including curcumin from turmeric, may help in the weight loss journey.
We aren't touting a magic pill and acknowledge that many factors contribute to weight gain, including nutrition, food access, lifestyle habits, toxin exposures, hormonal health, and more. But, as you'll see in this article, research suggests that turmeric may have many health benefits, including supporting weight loss, because it influences underlying mechanisms, including inflammation and adipose (fat) cell formation.
"As you'll see in this article, research suggests that turmeric may support weight loss because it influences underlying mechanisms, including inflammation and adipose (fat) cell formation."
Does turmeric help you lose weight? Keep reading as we explore the science! We'll discuss:
- What is turmeric and curcumin?
- The biochemistry of curcumin
- Does turmeric help you lose weight? What the human studies say
- Why liposomal curcumin works better
What is Turmeric? What is Curcumin?
Turmeric is a spice in the ginger family and a culinary staple in India and other parts of Asia. It's been used for more than 6000 years for its medicinal purposes, including in turmeric supplements, as part of the Ayurvedic tradition. (Source 1)
Abundant modern research supports turmeric's effectiveness in promoting health and preventing disease. Much benefit is due to curcumin, the active constituent in turmeric, which has the medicinal properties. (Source 1)
"Abundant modern research supports turmeric's effectiveness in promoting health and preventing disease. Much benefit is due to curcumin, the active constituent in turmeric, which has medicinal properties."
Curcumin Biochemistry
Curcumin is a polyphenol compound. In the body, it activates second messenger systems within cells to signal positive cellular actions within cells. Curcumin acts on many pathways. Some of the mechanisms behind curcumin's effect on weight and metabolic health include:
- Antioxidant - Curcumin acts directly as an antioxidant to reduce oxidative stress
- Anti-inflammatory properties - Curcumin regulates the cellular production of inflammatory messengers (cytokines)
- Insulin sensitivity and blood glucose - Curcumin enhances glucose uptake by cells for an anti-diabetic effect
- Modulate the gut microbiome - The microbiome influences metabolism, and curcumin supports a healthy gut
- Inhibit adipogenesis - Adipogenesis is the generation of new adipocytes (fat cells); curcumin influences this process
- Regulate lipid metabolism - Curcumin activates AMPK (5' AMP-activated protein kinase), which regulates the body's production of lipids (Source 1)
All this to say that curcumin may help to increase the metabolic rate and improve metabolic health. (Source 2)
Does Turmeric Help You Lose Weight?
Understanding the mechanisms is helpful, but what about human studies examining curcumin supplementation and weight loss? Let's look at two extensive studies.
A 2019 systematic review and meta-analysis of randomized controlled trials included 21 clinical trials. It pooled the data to evaluate curcumin's effect on weight loss in people with metabolic syndrome, characterized by insulin resistance. (Source 2)
The study concluded that curcumin supplements reduced:
- Body mass index (BMI)
- Weigh
- Waist circumference
- Leptin levels (Leptin, known as the "satiety hormone," is produced by fat cells and signals the brain that you are full.) (Source 2)
The study also found that curcumin increases adiponectin, another hormone produced by fat cells. This one helps to improve insulin sensitivity and decrease inflammation, so higher levels support metabolism. (Source 2)
Another meta-analysis of randomized controlled trials, an umbrella review from 2023 containing 50 studies, looked at curcumin supplementation and weight loss. It concluded that curcumin supplementation promotes a statistically significant reduction in BMI, weight, and waist circumference. (Source 3)
"[The study] concluded that curcumin supplementation promotes a statistically significant reduction in BMI, weight, and waist circumference."
Additionally, the researchers emphasize that "bioavailability-enhanced supplements," primarily liposomal curcumin, provide the best results in conjunction with lifestyle changes for weight loss. (Source 3)
Liposomal Curcumin
Traditional curcumin extracts from turmeric have low absorption in the gastrointestinal tract and low bioavailability in the body due to its water insolubility. (Source 1)
Core Med Science solves this barrier by packaging high-quality curcumin in liposomes that mimic cell membranes. Liposomal curcumin improves absorption and bioavailability by making it compatible with the body's water-based fluids.
"Traditional curcumin extracts from turmeric have low absorption in the gastrointestinal tract and low bioavailability in the body due to its water insolubility. Core Med Science solves this barrier by packaging high-quality curcumin in liposomes that mimic cell membranes."
Because of its superior absorption and bioavailability, you may find the same metabolic benefits at lower dosages. Choose from these curcumin supplements:
- Core Med Science Liposomal Curcumin + Resveratrol - Liquid
- Core Med Science Liposomal Curcumin 250mg - Liquid
- Core Med Science Liposomal Curcumin 500mg - Capsules
We know that weight loss is a challenging journey. Why not set yourself up for success by including liposomal curcumin in your lifestyle plan? Core Med Science is here to help! Use curcumin or turmeric as part of a healthy diet to help manage chronic inflammation.
References:
- Kasprzak-Drozd, K., Oniszczuk, T., Gancarz, M., Kondracka, A., Rusinek, R., & Oniszczuk, A. (2022). Curcumin and Weight Loss: Does It Work?. International journal of molecular sciences, 23(2), 639. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC8775659/
- Akbari, M., Lankarani, K. B., Tabrizi, R., Ghayour-Mobarhan, M., Peymani, P., Ferns, G., Ghaderi, A., & Asemi, Z. (2019). The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in pharmacology, 10, 649. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC6582779/
- Unhapipatpong, C., Polruang, N., Shantavasinkul, P. C., Julanon, N., Numthavaj, P., & Thakkinstian, A. (2023). The effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials. The American journal of clinical nutrition, 117(5), 1005-1016. Full text: https://www.sciencedirect.com/science/article/pii/S0002916523462600?via%3Dihub