Could This Spice Sitting In Your Pantry Help You Burn Fat And Unlock A Faster Metabolism?
Any legitimate health care provider or nutrition expert will tell you that there’s no silver bullet when it comes to losing weight. But while diet and exercise remain the core pillars of healthy and sustainable weight loss, that doesn’t mean curious folks won’t search for additional means by which to reach their body composition goals. Enter: turmeric, which in recent years, has gained a reputation as a weight-loss aid.
Brightly hued and pleasingly fragrant, turmeric is a spice derived from the root of the curcuma longa plant—a relative of ginger—and frequently appears in Indian cuisine.
“It's really known for adding color, flavor and nutrition to food,” says Kristen Lorenz, RD, who specializes in longevity and metabolic health.
Turmeric has been a component of religious and Eastern medicine practices like Ayurveda for thousands of years, but the spice has only recently gained traction with Western cultures as a health supplement.
To be clear, when we talk about the potential positive effects of turmeric, what we’re really talking about is its active ingredient curcumin. “Curcumin is a polyphenol, which has antioxidant and anti-inflammatory properties,” Lorenz says.
Meet the experts: Kristen Lorenz, RD, is based in Grand Rapids, Michigan, and specializes in longevity and metabolic health. Naomi Parrella, MD, FAAFP, Dipl. ABOM, is an obesity medicine physician at Rush University Medical Center in Chicago.
Where The Turmeric-Weight Loss Connection Comes From...And Whether It's True
In the early 2000s, researchers began looking into the health effects of curcumin, starting with animal studies, says Naomi Parrella, MD, FAAFP, Dipl. ABOM, an obesity medicine physician at Rush University Medical Center. “Studies with mice and rats showed that if you gave them doses of curcumin, they would produce fewer fat cells, they would gain less weight, and their production of storing fat would go down,” Dr. Parrella says.
With these promising results, researchers turned their attention to the effect it might have in people. A recent meta-analysis of randomized controlled trials in humans, published in The American Journal of Clinical Nutrition, does indeed show a link between weight loss and curcumin consumption. For instance, when looking at body mass index (BMI) in the studies’ subgroups, researchers noticed BMI reduction in participants who had PCOS (polycystic ovary syndrome), obesity, nonalcoholic fatty liver disease, and metabolic syndrome. (They did not, however, see a significant weight effect for people with a BMI considered “normal.”)
It’s worth noting that most human studies utilize a dose of curcumin that is much higher than what you would get by sprinkling a dash of turmeric in your curry or slurping on a Turmeric Crush smoothie from a trendy health food store. The lowest dose in most studies, according to Lorenz, is 500 milligrams (with some going as high as 1,000 milligrams), which would necessitate supplementation. Another hitch? Curcumin has a low bioavailability, meaning it isn’t fully absorbed by the body. (Researchers are looking into additives to pair with curcumin to boost its efficacy when taken orally.)
The mechanism by which curcumin may aid in weight management is still unclear, but there are theories. “We know that it can increase adiponectin, which is a hormone that's produced mostly by fat cells,” says Dr. Parrella. “What adiponectin does is it improves insulin sensitivity and it also decreases inflammation.” (Increased insulin sensitivity and decreased inflammation levels are thought to help with weight loss.)
To Supplement, Or Not
While studies have shown a link between curcumin and weight loss, the actual difference between the control and non-control groups highlighted in the meta-analysis was only about 4 pounds. (The duration of these studies was not long-term, however, so it could stand to reason that over the course of many months or years of supplementation, that number could increase.)
Lorenz and Dr. Parrella agree that if you’re already following a healthy diet and exercise regimen, the additional expense and effort of including curcumin supplementation may simply not be worth it.
“If somebody's like, ‘I really want to do this,’ I'm not going to stand in the way of that,” says Dr. Parrella. “But I don't see that it’s necessarily required.”
Turmeric Side Effects To Consider
If you’re still curious and want to try boosting your weight loss with a dose of turmeric or curcumin, it’s best to consult your health care provider first.
“I would always recommend speaking to a doctor who can take a look at their medications and possible drug interactions,” says Lorenz. Possible drug interactions with curcumin include blood-thinning medicines (such as clopidogrel and aspirin), antacids (like Pepcid and Prilosec), and diabetes medications. Taking large amounts of curcumin over a long period of time could cause an upset stomach, and in more severe cases, ulcers, according to Mount Sinai.
Furthermore, supplements are not regulated by the Food and Drug Administration (FDA), so be mindful about which brand you purchase, for both safety and efficacy issues. Lorenz recommends checking the bottle to see if it has been third-party reviewed by an organization such as the National Sanitation Foundation (NSF). Dr. Parrella adds that it’s probably a good idea to seek out a long-established brand. (She suggests Nature Made.)
The bottom line: It doesn't hurt to add turmeric to your diet if you enjoy it, but experts do not think it will make a significant impact on weight loss or is necessary.
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