Turmeric for weight loss: Can the golden spice really help you slim down?

Diet culture and concerns about weight loss are all too familiar for many women. In early 2025, our Beyond the Scale report surveyed 842 women and found that [1]:

• 44% of women over 40 report having tried 1 to 5 weight loss programs in their lifetime
• 16% have tried 6 to 10 weight loss programs
• 10% have tried more than 20 weight loss programs

The desire to look our best often leads us to crash diets or the latest food trends, but what if the answer has been in our kitchens all along?

Turmeric is the golden spice that people around the world have long coveted for centuries, but could it help support weight loss? We’re here to shed light on the realities of bringing turmeric into your day as a weight loss option.

Here’s our complete review of the science surrounding taking turmeric supplements, and whether or not they really work.

What is turmeric? 

Turmeric is a plant that sits in the ginger family. It’s grown commercially throughout India and Southeast Asia. The yellow hue and its reputation as the golden spice come from the active compound curcumin inside. It’s also one of the key sets of compounds, known as curcuminoids, that give turmeric many of its health benefits, including its antioxidant properties.

Today, turmeric is often promoted as a type of dietary supplement for a range of ailments, including but not limited to allergies, osteoarthritis and itching (just to name a few)[2].

And, of course, turmeric has been marketed in recent years as a supplement to support weight loss.

A quick history of turmeric as food and medicine 

Turmeric has been used for an estimated 4,000 years throughout Southeast Asia and Ancient India, before being exported to the world as the European trade empires staked their claims throughout the region.

Chinese, Indian, Islamic, and Thai traditional medicine systems have incorporated turmeric as not just a food but as medicine. Throughout history, it’s been used as a cure-all for everything from the common cold to indigestion to digestive issues. It’s also used in some parts of India as part of religious ceremonies [3].

The primary part of the plant is the rhizome, the underground stem that has been used for both culinary and cosmetic reasons [4].

Key compounds in turmeric

Turmeric’s unique makeup is what makes it such a special plant, and why it’s been used for so long across cultures. Curcuminoids are the most prominent, with curcumin being the most talked about, but they also contain an array of other compounds.

Here’s what you’ll find if you open up the turmeric plant [5]:

• Curcuminoids – Curcumin, demethoxycurcumin, and bisdemethoxycurcumin
• Volatile Oils – Turmerone and other terpenoids, borneol, d-sabinene, and zingiberene
• Other Compounds – Elemenes, furanodiene, ferulic acid, calebin A, germacrone, curcumol, and more.

If we’re talking in pure dietary terms, turmeric is made up of 80-90% water, 13% carbohydrates, 2% proteins, 2% minerals, and a smaller amount of lipids [6].

Can turmeric help with weight loss? 

There is growing interest in turmeric’s potential for weight management, largely due to curcumin’s anti-inflammatory and metabolic effects. That said, turmeric isn’t a quick fix, and adding it to your routine won’t replace a healthy diet and regular movement.

Think of turmeric as a tool that may complement your weight loss efforts, not a replacement for sustainable habits.

What the research says

Scientists have looked into turmeric with great interest as its popularity within weight loss circles has grown. Recent research has indeed shown that turmeric may support you in your weight loss goals.

According to a 2023 review, curcumin could suppress inflammatory markers that are partially responsible for obesity. Those who are overweight or obese typically possess these same markers, so suppressing them could support weight loss [7].

Another review in 2022 also examined how curcumin could help with weight loss. The study concluded that curcumin was a promising natural compound with strong potential for weight loss. However, it still stopped short, stating the need for further research [8].

Potential weight-related benefits

Research has linked turmeric to a variety of weight-supporting benefits, including:

• Reduced inflammation
• Increased metabolism
• Improved insulin sensitivity
• Lower blood glucose levels
• Slowed growth of fat tissue
• Increased levels of adiponectin, which is a hormone that regulates your metabolism and helps to burn fat

These findings are promising, but they’re not a substitute for a balanced diet and consistent movement. There are no shortcuts when it comes to sustainable weight loss.

Does turmeric reduce belly fat and visceral fat?

Turmeric doesn’t reduce belly fat directly or target visceral fat, which is the fat surrounding your organs. The University of Sydney makes it clear that spot reduction of fat is a myth. Your body decides where it stores fat and where it loses it first. These factors include your genes, gender, and age [9].

How to take turmeric for weight loss

There's no single best way to consume turmeric; the best option is the one you can stick with consistently.  It's not difficult to come by, and its popularity means there are so many forms you can take it.

The traditional way is as a simple cooking spice. Add it to your favourite Asian dishes and include generous helpings. But if you need other ways to incorporate it into your diet, consider making turmeric ginger tea and golden milk, which is a combination of turmeric, milk, ginger, black pepper, and cinnamon powder heated together.

If you want to go the Indian way, traditional cuisine involves putting turmeric in tea with black pepper and ingredients like ginger, honey, coconut oil, and olive oil.

Another option includes turmeric extract, which contains far more curcumin and black pepper than conventional turmeric. The former packs a bigger punch, and the latter supports absorption. You can also find turmeric tablets in health food stores, which essentially function the same way. 

How much turmeric should you consume to lose weight?

As it stands, there’s no firm dosage for how much you should be taking to lose weight. Research into exact dosages is limited. More recent research suggests that 400-600 mg of standard curcumin powder is sufficient and can be taken up to three times daily to see the benefits [10].

As for safety, turmeric is considered safe by global health bodies. According to the World Health Organisation, a safe intake of turmeric and curcumin is up to 3 mg per kilogram of body weight daily [11].

What are the side effects of turmeric?

For most people, turmeric is well tolerated. However, if you have existing medical conditions or take medications, speak with your GP before adding turmeric to your diet [12]

The Therapeutic Goods Administration (TGA) has reported rare cases of liver injury linked to curcumin supplements, but noted that these are extremely uncommon and not associated with food-grade turmeric use [13].

Nutrition made simpler with Juniper 

Turmeric can play a small part in a broader healthy lifestyle, but it's not a shortcut. Sustainable weight loss is about more than just supplements. That's where Juniper comes in.

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Frequently asked questions

There’s so much ground to cover regarding turmeric that it can be hard to know where to begin. Here are some of the most common questions answered.

When is the best time to take turmeric for weight loss?

There is no ideal time, but taking turmeric with meals may improve absorption and help reduce any digestive discomfort.

Should turmeric be taken with meals or on an empty stomach?

There is no evidence that taking turmeric on an empty stomach improves fat burning. It’s generally best taken with food. Does turmeric water help with weight loss?

Turmeric water is another way to include turmeric in your diet. It won’t cause weight loss on its own, but can support your goals as part of a healthy lifestyle.

{{weight-calculator}}

‍

Image credit: Pexels