Turmeric for Weight Loss Results – How to Use

Using turmeric for weight loss may help to prevent weight gain and control blood sugar levels. However, it should only be used as one part of a complete weight loss program that includes a healthy diet and exercise.

Studies indicate that turmeric and its bioactive constituent, curcumin, may help prevent the formation of mature fat cells and decrease the incidence of disease related to obesity.

Most of these observations have been made in laboratory studies and animal experiments. Research into the effects of turmeric for weight loss in humans is ongoing.

Turmeric is best known as the spice derived from the plant Curcuma longa. Curcuma longa is native to South Asia. The spice made by boiling, drying and grinding its rhizomes (underground stems) is a culinary staple in many Asian countries, particularly India.

In addition to its culinary history, turmeric has also been used for millennia in Ayurvedic and traditional Chinese medicine for inflammation, digestive disorders, skin conditions and liver ailments.

Turmeric

Herbal Supplement

Joints

Heart Health

Anti- Aging

How It Works:

• Contains anti-inflammatory curcuminoids
• Promotes brain & cardiovascular health
• Supports the immune system & anti-oxidant enzymes

Dosage:

Between 400 - 1800 mg per day

Safety:

Rated Likely Safe

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Turmeric and Obesity

There is growing interest in using turmeric supplements for diet and weight loss, with a number of online reports suggesting that this natural extract can have positive effects.

However, there is no research that suggests that increasing consumption of this spice alone can result in weight reduction.

That being said, it may improve health in obese individuals and support weight management. Turmeric is now known to induce anti-inflammatory and antioxidant effects. These properties may be helpful in the treatment of obesity.

Like many diseases, obesity is marked by low-grade, chronic inflammation. The active constituent of turmeric – a polyphenol called curcumin – has been observed to modulate a wide variety of cellular functions and reduce inflammation. Specifically, curcumin has been observed to reduce the expression of some enzymes involved in the inflammatory process.

Turmeric contains, on average, between 2 and 7 % curcumin. Curcumin supplements are also available and contain significantly higher concentrations of curcumin (up to 95 %).

A great deal of research has been conducted examining the physiological effects of curcumin. It has been observed to modulate a number of pathways that control the body’s inflammatory response.

Further, research indicates that turmeric and curcumin may improve lipid profiles, inhibit inflammatory responses in adipocytes (fat cells), suppress fat cell differentiation (maturation) and promote certain antioxidant activities. These properties may help address obesity and reduce the risk of its associated diseases.

Turmeric for Weight Loss – Does it Work?

Turmeric’s effect on weight loss is indirect. Research indicates that curcumin interacts with white adipose tissue to inhibit chronic inflammatory responses. Reducing chronic inflammation can help reduce the risk of developing pro-inflammatory conditions, such as diabetes and some forms of cancer.

The fat cells that make up adipose tissue were once thought to be passive storage for excess energy. However, recent research indicates that these cells actually release compounds that can cause inflammation. For instance, adipokines are signaling proteins (cytokines) that are secreted by adipose (fat) tissue.

Using turmeric for weight loss decreases the expression of pro-inflammatory adipokines, including PAI-1 (plasminogen activator inhibitor type-1), TNF-alpha (tumor necrosis factor-alpha) and MCP-1 (monocyte chemoattractant protein-1). Curcumin also increases the activity of adiponectin, the primary anti-inflammatory chemical released from adipocytes.

The prolonged, chronic inflammation that is associated with obesity is being increasingly tied to metabolic disorders, such as type II diabetes. Because curcumin exhibits anti-inflammatory properties, it is thought to help reduce the risk of these disorders in the obese.

In one preclinical study, individuals with pre-diabetes who took turmeric supplements were observed to have a lower incidence of type II diabetes than individuals who did not take turmeric. [1]

Turmeric’s Anti-obesity Effects

Turmeric and curcumin have been observed to affect fat cells, but it is unclear if these effects will help facilitate weight loss in humans.

For example, curcumin has been observed to inhibit blood vessel formation (angiogenesis) in adipocytes (fat cells).

In addition, it seems to prevent the development of fat cells: in one study, 3T3-L1 fibroblasts (undifferentiated cells) were inhibited from differentiating into mature adipocytes. Normally programmed cell death (apoptosis) was also increased in these cells.

In an animal study, using turmeric for weight loss was observed to decrease the weight and the content of fat storage cells. Insulin, blood-glucose, leptin and TNF-alpha levels were also reduced.

Cardioprotective Effects of Turmeric

Both curcumin and turmeric have been observed to lower cholesterol levels. In human trials, turmeric and curcumin have been associated with lowering LDL (“bad”) cholesterol and total cholesterol levels. HDL (“good”) cholesterol levels were simultaneously elevated. Triglyceride (stored fat) levels were also decreased significantly.

In a study involving mice, certain markers of hyperlipidemia were improved. One study showed that adding 0.5% curcumin to the foods eaten over eight weeks decreased VLDL (very low density lipoprotein), LDL (low density lipoprotein), total cholesterol and triglycerides. Increased molecular breakdown (catabolism) of cholesterol was also observed.

However, these positive results have been contradicted by a recent double-blind, placebo-controlled study in which 4 g of curcumin per day was not observed to affect cholesterol levels in humans. [2]

Turmeric and Digestion

Turmeric may support weight loss by improving digestion. This herbal extract is traditionally used for digestive upset. It has also been approved by the German Commission E (the regulatory agency that oversees the prescription of herbals in Germany) for dyspepsia (indigestion).

Curcumin appears to increase bile synthesis, which may support digestion. Turmeric also contains high amounts of starches and dietary fiber, which help promote healthy digestion.

Diet and Exercise

While turmeric may be a helpful part of a weight-loss plan, alone it is not enough to reach and maintain a healthy weight. Obesity affects more than 34% of people in the United States, with similar percentages reported around the world.

High-calorie diets, low levels of physical activity, improper hydration and ineffective stress management all contribute to the development of obesity and its many related conditions and diseases.

Exercise, a healthy diet, sufficient hydration and effective stress management are all important for long-term weight management.

Is Using Turmeric Safe?

The Natural Medicines Comprehensive Database rates turmeric as “Likely Safe” when used appropriately. No serious adverse effects have been reported in studies using 2.2 g of turmeric per day for eight months. Studies using 4 g of turmeric per day for 30 days also did not report serious side effects. One-time doses of 12 g also yielded no adverse effects.

Side effects may include gas, bloating, nausea and/or diarrhea. Some people have reported experiencing dizziness.

Individuals with a pre-existing medical condition, including hormone-sensitive cancer, bleeding disorders, gallbladder conditions, heart disease, type II diabetes and/or liver disease should speak with their doctors about using turmeric or curcumin. Turmeric may interact with prescription and over-the-counter medications.

Turmeric and curcumin have anti-platelet properties, meaning the work to prevent the clumping of blood platelets. Turmeric and curcumin may increase the risks of bleeding and should be used with caution by individuals taking medications that affect blood platelets and coagulation.

Speak with your doctor before using turmeric for weight loss.

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