Best Turmeric Supplement for Weight Loss

Turmeric is a bright yellow spice that has been used in Asian cuisine and traditional Indian medicine (Ayurveda) for thousands of years.

Turmeric has many known health benefits, such as antioxidant effects, and recent studies hint that it may also help people lose weight.

However, it’s unclear whether turmeric can cause weight loss, and whether the best turmeric supplements would be an effective weight loss aid.

Turmeric has been used widely in Asian cuisine and traditional medicine (particularly Ayurveda or Indian traditional medicine) for centuries, but it has recently seen a major resurgence in the West. The popularity of turmeric lattes and shots has left many people wondering what is the best turmeric supplement for turmeric’s many purported health benefits, such as weight loss.

Many people believe that the best turmeric supplements can help you lose weight, and we’ll be discussing the evidence behind this claim and the health benefits of turmeric in this article. Although not much is known about the exact mechanisms behind turmeric’s health benefits, scientific studies have found that it can help reduce inflammation, boost healthy weight loss and improve overall health.

To help you find the best turmeric supplement for inflammation, weight loss and other health benefits, let’s discuss the benefits and uses of turmeric:

Are Turmeric Supplements Beneficial?

Turmeric is one of the most effective dietary supplements out there, and many trustworthy studies show that it has major benefits for your body and brain. We’ve researched the best ways to enjoy the health benefits of turmeric, including the best time to take turmeric supplements and other tips to improve the effectiveness of this colorful spice.

Many of turmeric’s health benefits are believed to stem from curcumin (an active ingredient of turmeric), and the best turmeric supplements have many health benefits, including:

Anti-inflammatory Effects

Chronic inflammation is linked to various health issues like heart disease, Alzheimer’s and cancer, and turmeric contains many anti-inflammatory compounds. As a result, the best turmeric supplement for weight loss can also reduce your risk of developing many chronic conditions caused by inflammation.

Antioxidant Effects

Oxidative damage caused by free radicals – highly reactive molecules with unpaired electrons –may contribute to aging and many chronic diseases. Fortunately, antioxidants like curcumin protect your body from free radicals and oxidative damage, and the best turmeric supplements help reduce your chances of developing chronic diseases.

If you’re wondering what is the best turmeric supplement for antioxidant effects, look for a product with high curcumin levels, as that is an antioxidant compound.

Improved Neurotrophic Factor (brain health)

In the right circumstances, your neurons can form new connections and multiply, improving cognitive power and potentially delaying or reversing many brain diseases. One of the main factors in this process is Brain-Derived Neurotrophic Factor (BDNF). Some studies found that curcumin may increase BDNF levels, so the best turmeric supplement for inflammation may also protect brain health and improve memory and attention.

Lowered Risk of Heart Disease

Heart disease is the single most common cause of death worldwide, but little is known about how to cure or prevent it, though the best turmeric supplements may help support heart health. Curcumin (the main active ingredient in turmeric) may improve the function of the endothelium – the lining of your blood vessels – and may even reverse heart disease, but prevention is always better than a cure, so the best time to take turmeric supplements is long before you develop heart disease.

Lowered Risk of Cancer

Cancer is characterized by uncontrolled cell growth, and some studies show that curcumin and turmeric supplements may affect cancer growth and development, so there’s a small chance that the best turmeric supplement for weight loss can also help manage cancer. Studies show that curcumin may reduce the spread of cancer and prevent certain cancers from developing, but there is no proof that the best turmeric supplements are an effective treatment for cancer.

RELATED: Learn more about the differences between turmeric and curcumin here.

Do Turmeric Supplements Help with Weight Loss?

Recent research into the health benefits of turmeric has found that the best turmeric supplement for weight loss may suppress inflammatory markers linked to obesity and promote weight loss. Furthermore, a review of 21 studies involving 1,600+ people linked curcumin (the active ingredient in turmeric) intake with reduced Body Mass Index (BMI), weight, and waist size.

These findings indicate that turmeric can help you lose weight (combined with a balanced diet and regular exercise), so the best turmeric supplements may help boost your diet plans. However, many of these findings came from test-tube or animal studies that often used additional compounds, so more research is needed to determine what is the best turmeric supplement for healthy weight loss.

How to Take Turmeric for Weight Loss

Turmeric is available in many forms, from fresh roots to capsule supplements, though it’s most commonly found as a dry spice. You can mix powdered turmeric into drinks, cakes, and savory recipes, though many people believe that the best time to take turmeric supplements is in the morning and mix it into a tonic to drink with their breakfast.

RELATED: Apple Cider Vinegar (ACV) is widely believed to help with weight loss – click here to learn more about whether ACV can help with weight loss.

Fresh or powdered turmeric contains low levels of curcumin (around 2-8%), while the best turmeric supplements contain up to 95 curcumin by volume, with most studies showing that the main health benefits came from higher doses of curcumin. Additionally, many dietary supplements add other ingredients like black pepper which improve absorption, so the best turmeric supplement for inflammation should contain high amounts of curcumin and/or piperine to improve bioavailability.

Based on the available research, turmeric supplements with high curcumin levels provide the most health benefits, but adding more turmeric to your diet (in drinks or spicy foods) can help curb your appetite and restrict your calorie intake.

How Much Turmeric Should I Take Daily for Weight Loss?

You may be wondering what is the best turmeric supplement to help you lose weight, but it may all depend on how much you take. Most studies on turmeric used concentrated doses of 500-2000mg per day, so the best turmeric supplements are those with stronger doses of this colorful spice.

The World Health Organization (WHO) advises a safe daily dose of 1.4mg per pound of body weight, which is around the average dose for the best turmeric supplement for inflammation. Using the WHO’s metric, the average US male (199.8 pounds) should take 279.7mg of turmeric a day, and the average US female (170.6 pounds) should take 238.8mg of turmeric per day.

Safety and Adverse Effects

Turmeric and curcumin supplements are generally considered safe, though even the best turmeric supplements have a small risk of side effects like nausea or skin rashes or interact with medications. These side effects are typically mild, and if you take your supplements with a meal (probably the best time to take turmeric supplements) your chances of getting side effects are reduced even further.

Can Turmeric Burn Belly Fat?

Research suggests that turmeric supplements can support healthy weight loss, but can the best turmeric supplement for weight loss help you burn belly fat specifically? Losing weight or burning fat tends to reduce fat deposits throughout the body, so while turmeric supplements may support weight loss, there is no evidence that turmeric supplements can burn belly fat on their own.

Although there have been plenty of studies into what is the best turmeric supplement, the research concludes that supplements do not cause weight loss in specific body parts like the belly. Fortunately, turmeric supplements have many benefits that can support healthy weight loss, such as:

Promoting Healthy Gut Bacteria

Animal studies show that supplementing with turmeric can increase your good gut bacteria and promote a healthy gut, meaning that the best turmeric supplements offer probiotic benefits too.

RELATED: Read our probiotic supplements guide to learn more about how gut bacteria support your overall health.

Lower Blood Sugar

Turmeric may help reduce blood sugar levels and other diabetes-related complications, helping your body metabolize energy and burn fat more easily.

Reducing Inflammation

Research shows that turmeric can suppress inflammatory markers that play a role in obesity, so the best turmeric supplement for inflammation may also help you lose weight.

Boosting your Metabolism

Curcumin has thermogenic properties, which can increase your metabolism and encourage your body to burn fat cells for warmth, promoting weight loss without the need for exercise.

Liver Health

The antioxidant and anti-inflammatory effects of turmeric can help protect your liver, and the best turmeric supplements for liver health may even repair liver damage, helping it burn fat and support your weight loss goals.

RELATED: If you’re concerned about your liver health, read more about the best vitamins for liver repair here.

Final Thoughts

Turmeric is a popular spice and a highly beneficial dietary supplement with many health benefits, including some effects that may support healthy weight loss. However, there aren’t enough studies to conclusively prove that supplementing with turmeric causes weight loss, even if you use the best turmeric supplement for weight loss.

Still, the best turmeric supplements offer many health benefits (such as reduced inflammation and joint pain) that can improve your overall health and support your weight loss journey. Both turmeric and curcumin are widely considered safe to use, though they may cause mild side effects or drug interactions in larger doses, so we recommend asking your doctor if they are right for you.