Turmeric hack for weight loss: legit or leave it?

Could a vibrant colored spice be the secret to weight loss? Turmeric, a bright yellow-orange spice that’s a staple in Asian cuisine, has also been used since ancient times for medicinal purposes. Today, people still use turmeric for its potential as a health remedy, thanks to its active ingredient, curcumin, which also gives the spice its bright color. Studies have shown curcumin offers a wide range of anti-inflammatory and antioxidant benefits, among others. But what about the so-called turmeric hack for weight loss? Is turmeric good for weight loss?

Keep reading to learn about whether turmeric can help you lose weight — along with proven weight loss tips. 

There is no single turmeric hack for weight loss, although people describe various techniques that all share one commonality.

Turmeric and its active ingredient, curcumin, come in the form of high-dose capsules, turmeric tea, turmeric water, and even golden milk. Regardless of the form, some people believe that turmeric is a magic ingredient with slim-down powers, purportedly helping people burn belly fat and speed up metabolism. 

In this day and age, we’re no stranger to random “hacks” to supposedly help us lose weight, whether it’s the pink salt trick, coffee loophole, lemon balm tea — you name it, the snake oil claims abound. That’s why it’s so important to educate yourself about what’s actually backed by evidence and what’s just social media hype. 

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Turmeric in and of itself is not a true hack for losing weight. “There's no proven data in human beings that taking turmeric capsules or drinking turmeric tea will cause weight loss,” says Dr. Christine J. Ren-Fielding, Professor of Surgery at NYU School of Medicine, Director of the NYU Langone Weight Management Program, and Chief of NYU’s Division of Bariatric Surgery.

Whether you’re taking turmeric capsules or consuming a turmeric-containing beverage, you’re unlikely to experience quick and easy weight loss benefits like some people on social media might suggest. “Unfortunately, there are no quick fixes or magic bullets for weight loss. Lifestyle interventions are the best way to approach weight loss,” says Abigail Collen, MS, RD, CDN, a registered dietitian with Mount Sinai.

If you’re not following a generally healthy diet and exercise plan, you’re unlikely to see results from the so-called turmeric hack for weight loss. “You can't have a Big Mac, fries, a chocolate milkshake, and two capsules of turmeric and think that you're going to lose 20 pounds,” Dr. Ren-Fielding says.

Turmeric can potentially play a role in helping you lose weight, but only alongside other healthy choices. “For those wanting to lose weight, supplementing with turmeric (specifically curcumin) could have an added benefit, though I would recommend using it in conjunction with lifestyle intervention,” Collen says. 

Dr. Ren-Fielding notes that some promising research has been conducted in animals, showing the benefits of curcumin for weight loss. For example, a recent study in obese mice found that curcumin helped reduce fat buildup and boosted metabolism by turning white fat into a more active, calorie-burning type of fat. Although these findings are encouraging, it’s still unknown whether they translate to similar results in humans. 

Indeed, the research on humans appears to be mixed. “There are some studies that show that curcumin may aid in weight loss,” says Collen. “However, some [other] studies show that, when combined with diet and lifestyle intervention, there is no significant difference between weight loss in those who supplemented with curcumin and those who did not.”

As Collen says, one meta-analysis suggests curcumin can reduce weight, BMI (body mass index), waist circumference, and leptin levels (a hormone produced by fat) in people with obesity, but researchers also said that the studies they analyzed had “low to moderate methodological quality.” 

Another meta-analysis suggested that curcumin may aid in weight loss thanks to its antioxidant and anti-inflammatory properties, but the researchers stressed the importance of pairing turmeric/curcumin supplementation with healthy lifestyle changes.

In other words, turmeric is certainly not a panacea for weight loss, but its anti-inflammatory properties could help within a broader context of healthy lifestyle changes. 

“Taking turmeric is generally safe, though it can interact with some medications,” Collen says. “Like with any supplementation, it is best to consult your doctor before taking turmeric.”

For example, turmeric may interact with:

• Antiplatelet and anticoagulant medications: If you take any antiplatelet medication or anticoagulants (blood thinners) such as warfarin, you should not take turmeric or curcumin supplements, since this combination can increase your bleeding risk. 

• Chemotherapy: Curcumin might interact with certain chemotherapy medications for cancer and make your treatment less effective.

• Medications that lower blood sugar: If you have diabetes and take medication that lowers your blood sugar, you should not take curcumin since it can also lower your blood sugar, putting you at risk for hypoglycemia.

This isn’t an exhaustive list, so make sure to check with your healthcare provider if your meds are safe to take with turmeric supplements.

Here’s another important consideration before you start taking curcumin or turmeric. Supplements are not standardized or regulated by the United States Food and Drug Administration (FDA), which means there are no official rules or regulations, Dr. Ren-Fielding says. So, do your research and ask your healthcare provider if they have any recommendations for supplement brands. 

Lastly, turmeric supplements might result in some side effects, including:

• Nausea 

• Vomiting

• Diarrhea 

• Constipation

• Acid reflux

If you believe you are experiencing side effects due to taking turmeric, stop your supplement and talk to your healthcare provider.

You will consume higher doses of turmeric or curcumin from supplements than you would usually be able to consume in your food or drink. If you decide you want to try turmeric supplements for weight loss (keeping in mind that they aren’t guaranteed to help you with that particular goal), there are some things to keep in mind, since curcumin has generally low bioavailability, meaning it isn’t easy for the body to absorb without certain factors in place.

“It would be best to take it separately from other medications and to take it with a meal containing both a fat source and black pepper,” Collen says. “Curcumin is fat soluble, which means that it is more easily absorbed in the body when consumed with a fat source. Piperine, a compound found in black pepper, also enhances the absorption of curcumin.”

It’s also possible to find curcumin supplements that contain piperine to enhance the bioavailability. 

Again, perhaps the most important consideration for taking turmeric for weight loss is to make healthy lifestyle changes alongside the supplement. 

You may be wondering whether there is a maximum daily dose of turmeric. While there is no official upper limit, one systematic review of turmeric studied doses ranging from as low as 50 mg/day to as high as 3 g/day. If you are in doubt, discuss how  much turmeric you plan to take with your healthcare provider before starting.

The reality is, any weight loss “hack” is likely too good to be true. Here are some weight loss tips that are expert-backed, scientifically proven, and more legit than any hack. 

Cut out processed foods and added sugars 

Modifying your diet and watching what you eat (and how much of it) are crucial for weight loss, Dr. Ren-Fielding says. Ideally, you want to reduce your caloric intake. Dr. Ren-Fielding recommends eliminating these types of foods from your diet to cut calories and make room for healthier whole foods: 

• Processed carbohydrates

• Processed, pre-packaged foods

• Sugars (not just table sugar/cane sugar, but also high fructose corn syrup)

Eat a healthy, balanced diet

It’s important to fill your plate with healthy whole foods and minimally processed foods that nourish your body and promote satiety (feelings of fullness). 

Collen recommends focusing on:

• Fruits

• Vegetables

• Whole grains

• Lean proteins 

Working with a dietitian is a great way to create a personalized meal plan tailored to your needs. 

Get regular exercise

“Exercise is wonderful for heart health, mental health, weight maintenance, and preventing weight gain,” Dr. Ren-Fielding says.

But in order to lose weight with exercise, you need to be in a calorie deficit, which means you are burning more calories than you are consuming.  Modifying your diet alongside regular exercise is a proven weight loss strategy.

General guidelines recommend clocking at least 150 minutes of moderate-intensity aerobic activity (AKA cardio) or 75 minutes of vigorous aerobic activity per week, as well as strength training or resistance training exercises twice a week.

It’s important to remember that  if someone is struggling with obesity, they are more prone to hurting themselves or getting joint injuries, Dr. Ren-Fielding says. Because of this, it’s best to consult with your healthcare provider so they can help you create an individualized exercise plan that reduces your risk of injury. Working with a knowledgeable personal trainer can also help. 

Consider weight loss medications

If you struggle with obesity and are looking to lose a significant amount of weight — especially if you have co-occurring conditions like diabetes — prescription medications may be a fit for you. 

“Medication is a reliable, good research-based route, whether it's an [appetite suppressant like] phentermine, or one of the newer drugs, like GLP-1 agonists, the injectables that are very popular in the media today,” Dr. Ren-Fielding says.

Glucagon-like peptide-1 (GLP-1) receptor agonists, such as Wegovy (semaglutide) and Zepbound (tirzepatide), help regulate your appetite (among other things) to help you lose weight and maintain weight loss.

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So, is turmeric good for weight loss? There’s some promising research suggesting some weight loss benefits, but we don’t have definitive evidence. Ultimately, no supplement or hack — including the turmeric trick for weight loss — is likely to make a major impact on your weight.

• Turmeric in and of itself is not a magic fix for weight loss.

• Curcumin, turmeric’s key compound, may provide some weight loss support because of its anti-inflammatory effects, when used alongside lifestyle changes like diet and exercise.

• Turmeric is generally safe, but be aware of potential medication interactions and quality concerns. Check with a healthcare provider before taking any new supplement.

• For the most effective weight loss plan, focus on sustainable healthy habits, such as eating a balanced diet, exercising regularly, and consulting a healthcare professional for personalized guidance. Medications may be a good option for you, too.