Turmeric and its active compound curcumin have been staples in wellness circles for years, thanks to their anti-inflammatory benefits. But new research suggests they may also play a role in weight management—particularly for people living with type 2 diabetes.
A meta-analysis published in Nutrition & Diabetes reviewed data from 14 studies on curcumin, type 2 diabetes, and weight loss. Participants took daily doses of turmeric ranging from 80 milligrams to 2,100 milligrams for eight to 36 weeks. On average, those taking turmeric or curcumin lost about 1.9 kilograms more than those on a placebo.
This isn’t the only study to link turmeric and curcumin to weight loss, raising a lot of questions about whether this is an approach to consider if you’re trying to lose weight, especially if you have type 2 diabetes. But before you add any to your routine, there are a few things doctors want you to keep in mind. Here’s the deal.
Why might curcumin help with weight loss?
First, it’s important to be clear: turmeric and curcumin supplements are not a substitute for prescribed medications. “When most people get to the stage where they need medication for type 2 diabetes or insulin resistance, they still require those drugs,” says medical director Dr Mir Ali. “Turmeric’s effect alone isn’t enough.”
Still, the supplement has been linked with modest weight loss in earlier studies. “Turmeric is thought to reduce fat accumulation, although the exact mechanism isn’t fully understood,” says associate professor of pharmacology and toxicology Dr Jamie Alan.
A 2023 review found that curcumin supplements significantly reduced both body weight and waist circumference. The impact appeared stronger in people with obesity and diabetes.
Another review in the International Journal of Molecular Sciences highlighted curcumin’s potential in weight management but cautioned that more high-quality trials are needed before making firm recommendations.
“Some research suggests curcumin may help lower inflammation and influence how fat cells form and store energy,” says nutrition expert and weight loss surgeon Dr Danbee Kim. But she notes that the benefits appear “modest” and vary between studies.
Dr Ali adds: “The mild anti-inflammatory effect may help metabolism and fat-burning. But the impact is small—you still need a healthy diet and regular exercise to see real results.”
Turmeric side effects
Like all supplements, turmeric and curcumin fall under an unregulated industry, which means what’s listed on the label may not always match what’s in the bottle. That makes it even more important to know the possible side effects before adding them to your routine.
In the studies reviewed, some people reported reactions such as stomach aches, itching, vertigo, constipation, hot flushes, and nausea—with nausea being the most common, says Dr Alan.
Generally, turmeric and curcumin supplements are considered safe when taken in recommended amounts for up to two to three months, according to international health bodies. Most research has studied doses between 500 and 2,000 milligrams a day.
That said, not all formulations are created equal. Curcumin products designed for higher bioavailability (which makes them easier for the body to absorb) have, in rare cases, been linked to liver issues.
There are also other cautions to keep in mind. “Turmeric has been shown to promote kidney stones and has a mild effect on blood-thinning,” notes Dr Ali. This means anyone with kidney problems, bleeding risks, or those taking anticoagulant medication should seek medical advice before using turmeric supplements.
Who shouldn’t take turmeric?
While turmeric is often celebrated as a natural health booster, it’s not suitable for everyone.
People with gallbladder disease, reflux, or stomach ulcers should avoid turmeric, as it can irritate the digestive system, says Dr Alan.
Those with liver problems, people taking blood thinners or diabetes medication, also need to be cautious, adds Dr Kim. “Turmeric may increase risks such as bleeding or low blood sugar,” she explains. It’s also not recommended during pregnancy or breastfeeding.
There’s evidence turmeric may worsen liver disease, so anyone with the condition should steer clear, says Dr Alan. And as with any supplement, it’s best to speak to your healthcare provider first before adding it to your routine.
Ultimately, turmeric can play a supportive role, but it isn’t a cure-all. “Turmeric and curcumin may contribute a little to weight management, but they’re not a magic fix,” Dr Kim says. “The foundations of good health remain the same—balanced nutrition, regular activity, quality sleep, and following your doctor’s advice.”
Dietary supplements are designed to support the diet, not replace medical treatment. They aren’t medicines and aren’t intended to treat or cure disease. Avoid supplements during pregnancy or breastfeeding unless recommended, and don’t give them to children unless a doctor advises it.
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