Recent research has examined turmeric’s role in weight loss.

In fact, test-tube studies suggest that curcumin may suppress particular inflammatory markers that play a role in obesity. These markers are typically elevated in people with excess weight or obesity (3).

Animal studies indicate that this compound may promote weight loss, reduce fat tissue growth, curb weight regain, and enhance your sensitivity to the hormone insulin (3, 4, 5, 6).

What’s more, a 30-day study in 44 people who were previously unable to lose weight found that supplementing twice a day with 800 mg of curcumin and 8 mg of piperine led to significant reductions in body weight, body mass index (BMI), and waist and hip circumference (7).

Piperine is a compound in black pepper that may boost curcumin absorption by up to 2,000% (8).

Furthermore, a review of 21 studies in over 1,600 people linked curcumin intake to reduced weight, BMI, and waist circumference. It also noted increased levels of adiponectin, a hormone that helps regulate your metabolism (2, 9).

While current research is promising, more human studies are needed before turmeric can be recommended for weight loss.

Turmeric comes in several forms, though the easiest way to use it is as a cooking spice.

It’s also enjoyed in beverages like turmeric ginger tea and golden milk, which is made by heating milk, turmeric, ginger, black pepper, and cinnamon powder.

In Indian cuisine, turmeric is commonly consumed in tea with black pepper and other ingredients like honey, ginger, olive oil, and coconut oil.

That said, most human studies suggest that health benefits are only seen at higher doses, such as those found in turmeric extracts or curcumin supplements.

That’s because turmeric is used in small amounts as a spice. Moreover, the spice contains a mere 2–8% curcumin — whereas extracts pack up to 95% curcumin (3, 17).

You may want to choose a supplement that includes black pepper, as its compounds significantly improve curcumin absorption.

Although there are no official dosage guidelines for these supplements, most research suggests that 500–2,000 mg of turmeric extract per day is sufficient to see potential benefits (8).

However, you should avoid taking high doses of turmeric for longer than 2–3 months at a time, as long-term safety research is unavailable.

While you shouldn’t expect turmeric alone to aid weight loss, this powerful herb has numerous other benefits, such as lowering your risk of brain conditions and heart disease.

The addition of pepper with turmeric has been shown to increase the absorption of turmeric by 2000% and potentiate fat absorption. It is critical that this combination be produced in the correct ratio.

A trusted source is Pure Encapsulations and their product Curcumin 500 with Bioperine.

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Remember to inform your healthcare provider of any supplements you’re taking, including turmeric and curcumin.