Consuming a regular amount of turmeric—the yellow seasoning commonly used in curry dishes—could assist individuals in losing weight and reducing abdominal fat, according to recent studies.
Researchers combined data from 20 high-quality medical studies and discovered that dietary supplements featuring turmeric or its main compound, curcumin, resulted in notable reductions in body weight and abdominal fat among individuals diagnosed with type 2 diabetes.
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Patients taking the spice, on average, shed almost 2 kilograms (4.1 pounds) more compared to individuals receiving a placebo.
Waist measurements decreased by nearly 2cm (0.75in), and body fat levels dropped by approximately three percent.
Individuals who have prediabetes—the stage that typically comes before developing full diabetes—experienced a somewhat stronger impact, resulting in an average weight reduction of 2.5kg (5.5lb) and waists that were over an inch narrower.
A study featured in Nutrition & Diabetes examined clinical trials that spanned from eight to 36 weeks, involving daily dosages varying from 80mg up to over 2,000mg.
Nutritional supplements can be easily found in local stores, such as Holland & Barrett, which offers a pack of 90 capsules for £14.75—equivalent to about 16 pence per capsule.
Authorities highlight the outcomes, although they remain limited when contrasted with the latest wave of obesity treatments like Ozempic and Wegovy.
Individuals taking semaglutide usually shed between 15 to 20 percent of their body weight—equivalent to two or three stones—as opposed to only 4-5 pounds when using turmeric.
Registered dietitian Dr. Adam Collins from the University of Surrey stated: “Although the result is eye-catching, it’s intriguing that weight loss seems to mainly take place among those who were not obese (BMI below 30).”
The impact of turmeric on fat loss remains uncertain, primarily supported by research conducted on animals and cells.
Emeritus Professor of Nutrition and Dietetics at King’s College London, Professor Tom Sanders stated: “The typical weight reduction of 1.9 kilograms was quite minimal.”
Since turmeric has a vibrant yellow color, it is challenging to keep participants unaware of their treatment. In fact, most research found no significant weight reduction.
Renowned specialist Dr. Thomas M. Holland of Rush University in Chicago stated: “Small enhancements in abdominal fat levels may lower the chances of developing metabolic and heart-related issues.”
Experts and nonprofit organizations also caution that turmeric supplements may not be suitable for all individuals.
As per the NHS, individuals experiencing digestive system disorders, liver conditions, blockage of the bile ducts, gallstones, or diseases related to the bile system should steer clear of these.
The British Heart Foundation warns not to mix turmeric with anticoagulant medications like warfarin, since this may increase the likelihood of severe bleeding.
Expectant mothers are also recommended against consuming large amounts.
Several uncommon cases of severe liver injury have been reported in association with high doses of curcumin, especially when taken alongside black pepper extract (piperine), which enhances absorption up to twenty times.
Dr. Dina Halegoua-DeMarzio from Thomas Jefferson University in the United States stated, “For certain individuals, consuming a single dose of curcumin combined with black pepper may have the same effect as ingesting twenty doses all at once without the addition of pepper.”
The majority of adverse effects noted during the studies were minor, such as abdominal pain, constipation, skin irritation, and vomiting.
Professionals emphasize that dietary supplements cannot replace a balanced way of life or professional healthcare.
However, for millions who find it difficult to manage their weight, the simple culinary spice could provide a minor, secure advantage—provided it is used carefully.
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