Science first. Products later.

Logo
Last updated on: |Author: 2 Kapseln Bitte

Weight Loss & Metabolism

Free text search

According to current evidence, no. A turmeric drink did not change appetite sensations in 12 healthy people [1], and curcumin tablets did not affect hunger or satiety in obesity [2]. Lower leptin levels in meta-analyses [3] are not a measure of appetite.

In short
  • Turmeric drink before meals: no change in appetite sensations in 12 healthy people [1]
  • Curcumin for 6 weeks: no effect on hunger, satiety or food intake in obesity [2]
  • Blood leptin falls in meta-analyses, but appetite was not measured there [3, 4]
  • Cravings were not investigated in these studies

What's behind it

An appetite suppressant would have to measurably change hunger, satiety or food intake. Curcumin is studied in relation to adipose tissue and energy metabolism [3]; what matters here is whether appetite was measured as well.

What the sources show

Appetite sensations: In a study of 12 healthy people, a turmeric drink was given before isoenergetic meals with medium or high fat content. It changed neither hunger, desire to eat nor satiety; only the fat content of the meal influenced satiety. An earlier finding of a rise in the hormone PYY and a lower "desire to eat" after white bread was not reproduced in this study [1]. In a 6-week study of 37 people with obesity (lecithin-formulated curcumin, 2 × 200 mg daily), there was no effect on hunger, satiety, fullness or the amount eaten at a subsequent meal [2]. In a study of 20 healthy adults, breakfasts with black pepper or pepper plus turmeric (1 g each) lowered hunger; the turmeric-only breakfast was not among them [5].

Hormones: A meta-analysis of 60 trials reported lower leptin and higher adiponectin levels in the blood with curcumin/turmeric, with high heterogeneity [3]. A meta-analysis in people with metabolic syndrome likewise found lower leptin levels [4], and in an 8-week study of 65 people with fatty liver disease, leptin fell under phytosomal curcumin while adiponectin rose [6]. Leptin is a laboratory value here; hunger or food intake was not recorded in these papers.

Blood sugar: A 9-month study in prediabetes measured insulin resistance and β-cell function, not cravings or appetite [7].

What this means in practice

The studies provide no evidence that turmeric or curcumin dampens appetite. Hormone findings are not proof of less hunger in daily life. Anyone who wants to change eating behavior will find nutritional counseling and medical support more reliable.

Limits of the statement

The appetite studies were small (12 to 37 people) and short. Each tested one formulation and dose, so other preparations cannot be ruled out. The leptin findings come from patient groups with metabolic disorders. The sources used contain no data on cravings. In the breakfast study, pepper alone acted similarly to the combination, so an effect cannot be attributed to turmeric [5].

Common follow-up questions

A direct satiating effect is only partly supported. In a study of healthy people, a spice-based beverage (including turmeric) taken before a bread meal altered early blood glucose response, appetite sensations and release of the satiety hormone PYY (Zanzer et al., 2017) DOI. In a follow-up study of 12 healthy people, the same drink before medium- or high-fat meals did not change perceived appetite (Zanzer et al., 2019) DOI.

It has not been shown that turmeric reduces food cravings. In a small study of 12 healthy people, a turmeric-based drink before fatty meals did not change perceived appetite sensations (Zanzer et al., 2019) DOI. In people with prediabetes, curcumin over 9 months improved insulin resistance (HOMA-IR), but cravings were not measured (Chuengsamarn et al., 2012) DOI.

There are small effects on body weight, but no evidence that appetite explains them. A meta-analysis of 60 trials (3,691 people) found on average 0.82 kg lower body weight with curcumin/turmeric (Dehzad et al., 2023) DOI; another (50 trials) found 0.59 kg, and 0.80 kg for bioavailability-enhanced forms, with 21 trials at high risk of bias (Unhapipatpong et al., 2023) DOI. These analyses do not show whether reduced appetite is involved.

Read more

Want to dive deeper into the subject? Continue here:

  • Bioavailability: Learn more about absorption and the various formulations of curcumin.
  • Effects guide: An overview of investigated application areas and general benefits.
  • Safety check: The safety profile and information on potential side effects.

References

  • [1] Zanzer, Y. C. et al. (2019). Difficulties in Translating Appetite Sensations Effect of Turmeric-Based Beverage When Given Prior to Isoenergetic Medium- or High-Fat Meals in Healthy Subjects. Nutrients. DOI: 10.3390/nu11040736
  • [2] Hellmann, P. H. et al. (2022). The effect of curcumin on hepatic fat content in individuals with obesity. Diabetes, Obesity and Metabolism. DOI: 10.1111/dom.14804
  • [3] Dehzad, M. J. et al. (2023). Effects of curcumin/turmeric supplementation on obesity indices and adipokines in adults: A grade-assessed systematic review and dose–response meta-analysis of randomized controlled trials. Phytotherapy Research. DOI: 10.1002/ptr.7800
  • [4] Akbari, M. et al. (2019). The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. DOI: 10.3389/fphar.2019.00649
  • [5] Khan, S. et al. (2024). The effect of turmeric and black pepper powder incorporated in breakfast on postprandial glycemia, appetite, palatability, and gastrointestinal well-being in normal-weight adults. Food Science & Nutrition. DOI: 10.1002/fsn3.3965
  • [6] Mirhafez, S. R. et al. (2019). Effect of Phytosomal Curcumin on Circulating Levels of Adiponectin and Leptin in Patients with Non-Alcoholic Fatty Liver Disease: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Journal of Gastrointestinal and Liver Diseases. DOI: 10.15403/jgld-179
  • [7] Chuengsamarn, S. et al. (2012). Curcumin Extract for Prevention of Type 2 Diabetes. Diabetes Care. DOI: 10.2337/dc12-0116

Laboratory studies describe effects of curcumin on AMPK and GLP-1 [1, 2]. Meta-analyses report lower fasting glucose and HbA1c in adults [3]. Higher calorie burning was not shown; there is no evidence for spice powder.

In short
  • Cell and animal studies: curcumin activated AMPK and increased glucose uptake or GLP-1 secretion [1, 2]
  • Meta-analyses: lower fasting glucose, HbA1c and insulin in adults [3]
  • Studies used extracts and supplements, not culinary amounts [4, 5]
  • Calorie expenditure was not measured in these sources
  • Medical advice is needed if you take medication [6]

What's behind it

The energy metabolism of cells is controlled by signaling pathways. AMPK (AMP-activated protein kinase) is an enzyme often examined in such studies, and GLP-1 is a gut hormone formed by cells of the small intestine [2]. "Stimulating the metabolism" in the sense of higher calorie burning was not investigated in the sources used here.

What the sources show

Laboratory: In rat muscle cells, curcumin activated AMPK and increased glucose uptake; in mice, AMPK phosphorylation rose in skeletal muscle [1]. In an intestinal cell line (GLUTag), curcumin increased GLP-1 secretion [2]. A review summarizes further mechanisms, such as GLUT4, AMPK and hepatic glucose production [7]. These findings come from cell and animal models and cannot simply be transferred to humans.

Humans: An umbrella review of 22 meta-analyses found lower fasting blood glucose, HbA1c and insulin with curcumin [3]. A meta-analysis of 21 trials with 1,191 people with non-alcoholic fatty liver disease (doses 50 to 3,000 mg/day) reported lower fasting glucose, lower HOMA-IR and lower triglycerides, total and LDL cholesterol; HbA1c, insulin, HDL and CRP did not change significantly [5]. In a 9-month trial in 240 people with prediabetes (extract with 1,500 mg curcuminoids per day), type 2 diabetes was diagnosed in 16.4% of the placebo group and in none of the curcumin group; HOMA-IR was lower and adiponectin higher [4].

Spice or supplement: Pure turmeric powder contained on average 3.14% curcumin in one analysis [8]. Unformulated curcumin is poorly absorbed, whereas formulated products reach much higher blood levels [9]. The studies above used extracts or supplements [4, 5]. In a study of 20 healthy adults, only breakfasts with pepper or pepper plus turmeric (1 g each) significantly lowered blood glucose, turmeric alone did not [10].

What this means in practice

As a spice, turmeric does not demonstrably contribute to metabolism according to the evidence, but it can be part of a varied cuisine. The studies ran under study conditions; doses and duration differed widely, and these are not recommendations. Diet, exercise and medical care remain the foundation.

Limits of the statement

Effects depend on dose, formulation and study group. The authors of the fatty liver meta-analysis point to possible bias and to contamination of tested supplements that cannot be ruled out [5]. Mechanistic findings come mainly from cell models. Pharmacokinetic interactions with drugs have been described for curcumin; anyone taking medication, for example for elevated blood sugar, should speak to a doctor first [6]. No statement on weight loss can be derived from this.

Common follow-up questions

This cannot be stated in general. In a 12-week trial in women with PCOS, fasting blood glucose was lower with curcumin (2 × 500 mg daily) than with placebo (Ghanbarzadeh Gashti et al., 2023) DOI. In a prediabetes trial with visits at 3, 6 and 9 months, HOMA-IR and other markers were more favourable than placebo after 9 months (Chuengsamarn et al., 2012) DOI. An analysis of 22 meta-analyses found lower fasting glucose, insulin, HOMA-IR and HbA1c overall (Zheng et al., 2024) DOI.

We found no studies on spice powder. Turmeric powder averaged 3.14% curcumin in one analysis (Tayyem et al., 2006) DOI, and unformulated curcumin is poorly absorbed; some special formulations reached over 100-fold higher bioavailability in pharmacokinetic studies (Jamwal, 2018) DOI. The studies on body weight and metabolism investigated curcumin/turmeric supplements (Dehzad et al., 2023) DOI.

This is not established. In mice on a high-fat diet, curcumin reduced weight and fat gain and the activity of fat-synthesis genes in the liver (Shao et al., 2012) DOI; in rat muscle cells and in mice, curcumin activated AMPK, a key enzyme of energy metabolism (Kim et al., 2010) DOI. In humans, meta-analyses show only small weight reductions (−0.82 kg) (Dehzad et al., 2023) DOI; increased fat burning was not shown there.

This varied widely, for example nanocurcumin soft gels (Feghhi et al., 2024) DOI or nanomicelles (Sohrevardi et al., 2021) DOI. In absorption studies in healthy volunteers, formulated products delivered more curcuminoids to the blood than unformulated ones: phytosome 7.9-fold, a hydrophilic-carrier combination 45.9-fold (Jäger et al., 2014) DOI, a lecithin product about 29-fold (Cuomo et al., 2011) DOI. A review lists 11 formulations with improved bioavailability (Jamwal, 2018) DOI.

We found no studies that investigate curcumin specifically during fasting, so no statement can be made. If you fast or take medication, discuss intake with your doctor.

Read more

References

  • [1] Kim, J. H. et al. (2010). Curcumin stimulates glucose uptake through AMPK-p38 MAPK pathways in L6 myotube cells. Journal of Cellular Physiology. DOI: 10.1002/jcp.22093
  • [2] Takikawa, M. et al. (2013). Curcumin stimulates glucagon-like peptide-1 secretion in GLUTag cells via Ca2+/calmodulin-dependent kinase II activation. Biochemical and Biophysical Research Communications. DOI: 10.1016/j.bbrc.2013.04.092
  • [3] Zheng, X. et al. (2024). The effect of curcumin supplementation on glycemic indices in adults: A meta-analysis of meta-analyses. Prostaglandins & Other Lipid Mediators. DOI: 10.1016/j.prostaglandins.2024.106908
  • [4] Chuengsamarn, S. et al. (2012). Curcumin Extract for Prevention of Type 2 Diabetes. Diabetes Care. DOI: 10.2337/dc12-0116
  • [5] Ebrahimzadeh, A. et al. (2024). Curcumin effects on glycaemic indices, lipid profile, blood pressure, inflammatory markers and anthropometric measurements of non-alcoholic fatty liver disease patients: A systematic review and meta-analysis of randomized clinical trials. Complementary Therapies in Medicine. DOI: 10.1016/j.ctim.2024.103025
  • [6] Bahramsoltani, R. et al. (2017). Pharmacokinetic interactions of curcuminoids with conventional drugs: A review. Journal of Ethnopharmacology. DOI: 10.1016/j.jep.2017.07.022
  • [7] Ghorbani, Z. et al. (2014). Anti-hyperglycemic and insulin sensitizer effects of turmeric and its principle constituent curcumin. International Journal of Endocrinology and Metabolism. DOI: 10.5812/ijem.18081
  • [8] Tayyem, R. F. et al. (2006). Curcumin Content of Turmeric and Curry Powders. Nutrition and Cancer. DOI: 10.1207/s15327914nc5502_2
  • [9] Jamwal, R. (2018). Bioavailable curcumin formulations: A review of pharmacokinetic studies in healthy volunteers. Journal of Integrative Medicine. DOI: 10.1016/j.joim.2018.07.001
  • [10] Khan, S. et al. (2024). The effect of turmeric and black pepper powder incorporated in breakfast on postprandial glycemia, appetite, palatability, and gastrointestinal well-being in normal-weight adults. Food Science & Nutrition. DOI: 10.1002/fsn3.3965

The sources evaluated give no indication of this. Meta-analyses of randomized trials report about 0.6 to 0.8 kg lower body weight on average with curcumin [1, 2]. Possible side effects are rather gastrointestinal complaints [3].

In short
  • Meta-analyses: on average −0.82 kg [1] or −0.59 kg [2] body weight with curcumin
  • Weight gain as a side effect is not described in the sources used
  • Mild gastrointestinal complaints are described [3]
  • Interactions with medicines are possible [4]

What's behind it

Weight gain could theoretically result from altered metabolism, hormonal influences or drug interactions. For curcumin, pharmacokinetic interactions with drugs have been described that are based on inhibition of cytochrome P450 enzymes and P-glycoprotein [4]. Whether curcumin can raise body weight was not investigated separately as a side effect; the answer therefore relies on the weight changes measured in studies.

What the sources show

A meta-analysis of 60 randomized trials with 3,691 people reported 0.82 kg lower body weight and 0.30 kg/m² lower BMI on average with curcumin or turmeric, with high heterogeneity [1]. An umbrella review with an updated meta-analysis of 50 trials found −0.59 kg and −0.24 kg/m²; 21 of the trials were at high risk of bias [2]. In people with metabolic syndrome and related disorders, weight and BMI also fell [5].

In a 9-month trial in 240 people with prediabetes (six capsules with 250 mg curcuminoids each per day), the curcumin group showed a slight decrease in body weight and waist circumference, with very minor adverse effects [6]. Dose-escalation studies showed tolerability of curcumin up to 12 g/day over 3 months [7].

For Curcuma longa, the EMA lists mild symptoms such as dry mouth, flatulence and gastric irritation as undesirable effects; weight gain is not listed [3]. Isolated cases of liver injury after intake of Curcuma preparations have been reported; an analysis put these cases into critical perspective, also because piperine was co-administered [8].

What this means in practice

These sources give no indication that curcumin or turmeric raises body weight. If unwanted weight changes occur after starting a supplement, diet, exercise and medication are possible causes and should be clarified with a doctor. More on tolerability and interactions is in the safety check.

Limits of the statement

The studies were not designed to record weight gain as a side effect; they measure average weight differences. Many participants had comorbidities, and study quality is inconsistent [2]. Individual reactions are possible; medical advice is needed if you take medication [4]. For pregnancy and breastfeeding, the EMA states that safety has not been established and use is not recommended [3]. The EMA also advises against use in biliary disease [3].

Common follow-up questions

In meta-analyses of randomised trials, body weight did not increase on average but fell slightly (−0.82 kg; (Dehzad et al., 2023) DOI; −0.59 kg; (Unhapipatpong et al., 2023) DOI). We found no mechanism by which curcumin would cause weight gain. Individually, weight change can have many other causes; if you gain weight unexplainedly, talk to your doctor.

There is no indication of this. An analysis of 22 meta-analyses found lower fasting glucose, HOMA-IR, HbA1c and insulin with curcumin (Zheng et al., 2024) DOI, and the meta-analyses on body weight show a slight reduction on average (−0.82 kg; (Dehzad et al., 2023) DOI). There is no evidence that curcumin prevents or triggers food cravings.

No fixed minimum duration can be stated. Study periods ranged from 10 to 12 weeks (80 mg curcumin nanomicelles for 10 weeks in men, (Alizadeh et al., 2018) DOI; 2 × 500 mg for 12 weeks in PCOS, (Ghanbarzadeh Gashti et al., 2023) DOI) up to 9 months in prediabetes, with measurements at 3, 6 and 9 months (Chuengsamarn et al., 2012) DOI.

Read more

Want to dive deeper into the subject? Continue here:

  • Bioavailability: How curcumin is absorbed and why the form matters.
  • Safety check: The full safety profile and information on interactions and side effects.
  • Benefits of turmeric: Overview of investigated application areas of the root.

References

  • [1] Dehzad, M. J. et al. (2023). Effects of curcumin/turmeric supplementation on obesity indices and adipokines in adults: A grade-assessed systematic review and dose–response meta-analysis of randomized controlled trials. Phytotherapy Research. DOI: 10.1002/ptr.7800
  • [2] Unhapipatpong, C. et al. (2023). The effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials. American Journal of Clinical Nutrition. DOI: 10.1016/j.ajcnut.2023.03.006
  • [3] EMA/HMPC (2018). European Union herbal monograph on Curcuma longa L., rhizoma (EMA/HMPC/329755/2017). European Medicines Agency. URL: https://www.ema.europa.eu/en/documents/herbal-monograph/final-european-union-herbal-monograph-curcuma-longa-l-rhizoma-revision-1_en.pdf
  • [4] Bahramsoltani, R. et al. (2017). Pharmacokinetic interactions of curcuminoids with conventional drugs: A review. Journal of Ethnopharmacology. DOI: 10.1016/j.jep.2017.07.022
  • [5] Akbari, M. et al. (2019). The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. DOI: 10.3389/fphar.2019.00649
  • [6] Chuengsamarn, S. et al. (2012). Curcumin Extract for Prevention of Type 2 Diabetes. Diabetes Care. DOI: 10.2337/dc12-0116
  • [7] Gupta, S. C. et al. (2013). Therapeutic roles of curcumin: lessons learned from clinical trials. The AAPS Journal. DOI: 10.1208/s12248-012-9432-8
  • [8] Stati, G. et al. (2021). Curcuma longa Hepatotoxicity: A Baseless Accusation. Cases Assessed for Causality Using RUCAM Method. Frontiers in Pharmacology. DOI: 10.3389/fphar.2021.780330

Meta-analyses report about 1.3 cm smaller waist circumference with curcumin [1, 2]. Belly fat itself was not measured directly there; visceral fat is hard to capture [3]. A targeted effect on belly fat is therefore not shown.

In short
  • Waist circumference in meta-analyses on average −1.31 cm [1] or −1.32 cm [2]
  • Visceral fat is hard to measure; waist circumference improves the estimate [3]
  • In fatty liver disease, waist circumference did not change significantly [4], nor did liver fat in one study [5]
  • Studies used supplements; pure turmeric powder contained on average 3.14% curcumin [6]

What's behind it

Visceral fat lies in the abdominal cavity around the organs. According to one study it is hard to measure in practice; a model estimates it better when waist circumference is included [3]. A consensus statement recommends waist circumference as a measure in addition to BMI [7]. It is only a stand-in for belly fat, however. In mice, curcumin reduced fat gain and inflammatory activity in adipose tissue on a high-fat diet [8]; this finding cannot be transferred to humans.

What the sources show

Waist circumference and weight: A meta-analysis of 60 randomized trials with 3,691 people reported 1.31 cm smaller waist circumference, 0.82 kg less body weight and 0.88 percentage points less body fat with curcumin or turmeric, with high heterogeneity [1]. An analysis of 50 trials found −1.32 cm waist circumference, −1.41 cm for more bioavailable forms; subgroups with obesity and diabetes showed stronger effects [2]. In people with metabolic syndrome, the waist-to-hip ratio fell [9].

Inconsistent single findings: In fatty liver disease (21 trials, 1,191 people), weight and BMI changed but waist circumference did not change significantly [4]. In a 6-week study of 37 people with obesity (2 × 200 mg lecithin-formulated curcumin daily), liver fat content measured by magnetic resonance spectroscopy did not change significantly [5]. In an 8-week study of 65 fatty liver patients, leptin fell and adiponectin rose [10]; these are blood values, not a measure of belly fat.

Spice or supplement: Pure turmeric powder contained on average 3.14% curcumin [6]. Unformulated curcumin is poorly absorbed, whereas formulated products reach higher blood levels [11]. The studies above used supplements.

What this means in practice

The data point to a small average difference in waist circumference, not to targeted loss of belly fat. No statement on dose or intake can be derived from them. Calorie balance, exercise and medical support remain the foundation; notes on tolerability are in the safety check.

Limits of the statement

Direct measurements of visceral fat (for example by CT or MRI) are missing in the meta-analyses used. Waist circumference can also reflect subcutaneous fat. Effects are small, heterogeneity is high, and many participants had comorbidities [1, 2]. Interactions with medicines have been described for curcumin [12].

Common follow-up questions

Meta-analyses of randomized trials report small effects: waist circumference was on average 1.32 cm smaller with curcumin (Unhapipatpong et al., 2023) DOI and 1.31 cm in another analysis (Dehzad et al., 2023) DOI; the authors point to high heterogeneity and, in 21 of 50 trials, high risk of bias. Waist circumference does not directly measure the amount of belly fat.

This cannot be stated precisely. The trials in a meta-analysis of people with metabolic syndrome and related disorders lasted between 4 and 36 weeks (Akbari et al., 2019) DOI. A meta-analysis of 50 trials found on average 1.32 cm smaller waist circumference without reporting a time course (Unhapipatpong et al., 2023) DOI.

Belly fat (visceral adipose tissue) lies in the abdominal cavity, mainly in the mesentery and omentum, and is more metabolically active than subcutaneous fat (Ibrahim, 2010) DOI. Liver fat is fat inside liver cells. There are studies on liver fat: a meta-analysis in people with non-alcoholic fatty liver disease found more frequent resolution of steatosis on ultrasound with curcumin (Ngu et al., 2022) DOI. There are no direct data on belly fat; studies mostly measured weight and waist circumference.

Doses in studies varied widely. In a meta-analysis of 18 trials in people with metabolic syndrome and related disorders, daily curcumin intake ranged from 70 to 2,400 mg and duration from 4 to 36 weeks (Akbari et al., 2019) DOI. A meta-analysis of 50 trials found somewhat larger effects on weight and waist circumference with bioavailability-enhanced forms (Unhapipatpong et al., 2023) DOI. No dosing recommendation can be derived from this.

There is no robust evidence for this. Meta-analyses of randomized trials of curcumin or turmeric supplements found only small average differences, e.g. about 1.3 cm less waist circumference, with high heterogeneity between studies (Dehzad et al., 2023) DOI. Of the 50 trials in another analysis, 21 had a high risk of bias (Unhapipatpong et al., 2023) DOI. Unformulated curcumin is poorly absorbed (Jamwal, 2018) DOI. These analyses did not show separately whether kitchen powder affects belly fat.

Read more

References

  • [1] Dehzad, M. J. et al. (2023). Effects of curcumin/turmeric supplementation on obesity indices and adipokines in adults: A grade-assessed systematic review and dose–response meta-analysis of randomized controlled trials. Phytotherapy Research. DOI: 10.1002/ptr.7800
  • [2] Unhapipatpong, C. et al. (2023). The effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials. American Journal of Clinical Nutrition. DOI: 10.1016/j.ajcnut.2023.03.006
  • [3] Boone, S. C. et al. (2022). Evaluation of the Value of Waist Circumference and Metabolomics in the Estimation of Visceral Adipose Tissue. American Journal of Epidemiology. DOI: 10.1093/aje/kwab298
  • [4] Ebrahimzadeh, A. et al. (2024). Curcumin effects on glycaemic indices, lipid profile, blood pressure, inflammatory markers and anthropometric measurements of non-alcoholic fatty liver disease patients: A systematic review and meta-analysis of randomized clinical trials. Complementary Therapies in Medicine. DOI: 10.1016/j.ctim.2024.103025
  • [5] Hellmann, P. H. et al. (2022). The effect of curcumin on hepatic fat content in individuals with obesity. Diabetes, Obesity and Metabolism. DOI: 10.1111/dom.14804
  • [6] Tayyem, R. F. et al. (2006). Curcumin Content of Turmeric and Curry Powders. Nutrition and Cancer. DOI: 10.1207/s15327914nc5502_2
  • [7] Ross, R. et al. (2020). Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity. Nature Reviews Endocrinology. DOI: 10.1038/s41574-019-0310-7
  • [8] Shao, W. et al. (2012). Curcumin Prevents High Fat Diet Induced Insulin Resistance and Obesity via Attenuating Lipogenesis in Liver and Inflammatory Pathway in Adipocytes. PLoS ONE. DOI: 10.1371/journal.pone.0028784
  • [9] Akbari, M. et al. (2019). The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. DOI: 10.3389/fphar.2019.00649
  • [10] Mirhafez, S. R. et al. (2019). Effect of Phytosomal Curcumin on Circulating Levels of Adiponectin and Leptin in Patients with Non-Alcoholic Fatty Liver Disease: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Journal of Gastrointestinal and Liver Diseases. DOI: 10.15403/jgld-179
  • [11] Jamwal, R. (2018). Bioavailable curcumin formulations: A review of pharmacokinetic studies in healthy volunteers. Journal of Integrative Medicine. DOI: 10.1016/j.joim.2018.07.001
  • [12] Bahramsoltani, R. et al. (2017). Pharmacokinetic interactions of curcuminoids with conventional drugs: A review. Journal of Ethnopharmacology. DOI: 10.1016/j.jep.2017.07.022

Meta-analyses report about 0.8 kg lower body weight on average with curcumin [1] and a small weight difference with ginger as well [2]. Effects are small and studies inconsistent; neither is a "fat burner".

Ginger & turmeric – what studies show
  • Curcumin: in a meta-analysis of 60 trials, body weight −0.82 kg on average, waist circumference −1.31 cm [1]
  • Ginger: in a meta-analysis of 14 trials, lower body weight and fasting glucose, but no change in triglycerides [2]
  • Combination of both spices: we know of no randomized trial
  • Whether culinary amounts are enough is not shown

What's behind it

In cell and mouse studies, curcumin inhibited the differentiation of fat cell precursors and increased AMPK phosphorylation [3]. For ginger, studies in humans examined whether it influences energy expenditure and gastric emptying [4, 5]. These are hints at possible mechanisms, not evidence of a weight-loss effect.

What the sources show

Curcumin: A meta-analysis of 60 randomized trials with 3,691 people reported 0.82 kg lower body weight, 0.30 kg/m² lower BMI and 1.31 cm smaller waist circumference with curcumin or turmeric; because of high heterogeneity the authors urge caution [1]. Another analysis found −0.59 kg body weight and −1.32 cm waist circumference, and −0.80 kg for more bioavailable forms; 21 of the 50 trials were rated at high risk of bias [6].

Ginger: A meta-analysis of 14 trials with 473 overweight or obese people found lower body weight (SMD −0.66), lower fasting glucose and HOMA-IR, and higher HDL; BMI, insulin, triglycerides and cholesterol did not change significantly [2]. In a small study of 10 overweight men, a ginger drink (2 g powder) raised the thermic effect of food by about 43 kcal/day and lowered hunger; total resting energy expenditure did not change [4]. In a study of 24 healthy people, 1,200 mg ginger accelerated gastric emptying [5].

Prediabetes: In a 9-month trial of 240 people with prediabetes (turmeric extract), HOMA-IR was lower than with placebo; body weight was not the main endpoint [7].

What this means in practice

Curcumin extracts and ginger were tested as add-ons in the studies and produced small differences in weight and metabolic values. Whether culinary amounts of the spices have comparable effects cannot be derived from these sources. The studies provide no dose recommendation. Calorie balance, exercise and medical support remain decisive.

Limits of the statement

Studies differ greatly in dose, formulation, duration and participant group, often involving people with comorbidities [1, 6]. We found no randomized trials on the combination of ginger and turmeric for body weight. The EU authority EFSA found the studies on curcumin and joint function insufficient to establish a cause-and-effect relationship; a health claim is therefore not substantiated [8]. The EMA advises against Curcuma longa in gallstones and other biliary diseases [9].

Common follow-up questions

There is no study on ginger-turmeric water itself. For curcumin/turmeric supplements, a meta-analysis of 60 RCTs showed only small changes (body weight on average −0.82 kg, waist circumference −1.31 cm) with high heterogeneity (Dehzad et al., 2023) DOI. A drink made from 1–3 g of powder at an average of 3.14% curcumin (Tayyem et al., 2006) DOI contains only about 31–94 mg by calculation. No weight loss can be derived from this.

No universal amount can be derived from this. As an example: in a 9-month trial in 240 people with prediabetes, participants took six capsules of 250 mg curcuminoids each per day, i.e. 1,500 mg (Chuengsamarn et al., 2012) DOI. Spice amounts are far below that: 1–3 g of turmeric powder at an average of 3.14% curcumin (Tayyem et al., 2006) DOI contain roughly 31–94 mg by calculation. Discuss dosing for health complaints or with medication with your doctor.

That is not established. The available meta-analyses look at the two separately: for curcumin/turmeric (60 RCTs, 3,691 people) the mean change was −0.82 kg body weight and −1.31 cm waist circumference, with high heterogeneity (Dehzad et al., 2023) DOI. For ginger (14 RCTs, 473 overweight people) the effect on body weight was SMD −0.66 (Maharlouei et al., 2019) DOI. Whether the combination works better was not examined in these analyses.

Read more

Want to dive deeper into the subject? Continue here:

  • Effects overview: A broad overview of investigated application areas of curcumin.
  • Bioavailability: Why culinary amounts are often not enough and how absorption works.
  • Safety check: Safety profile plus information on side effects and interactions.
  • Joint health: What studies show on turmeric and joint complaints.

References

  • [1] Dehzad, M. J. et al. (2023). Effects of curcumin/turmeric supplementation on obesity indices and adipokines in adults: A grade-assessed systematic review and dose–response meta-analysis of randomized controlled trials. Phytotherapy Research. DOI: 10.1002/ptr.7800
  • [2] Maharlouei, N. et al. (2018). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. DOI: 10.1080/10408398.2018.1427044
  • [3] Ejaz, A. et al. (2009). Curcumin inhibits adipogenesis in 3T3-L1 adipocytes and angiogenesis and obesity in C57/BL mice. Journal of Nutrition. DOI: 10.3945/jn.108.100966
  • [4] Mansour, M. S. et al. (2012). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism. DOI: 10.1016/j.metabol.2012.03.016
  • [5] Wu, K.-L. et al. (2008). Effects of ginger on gastric emptying and motility in healthy humans. European Journal of Gastroenterology & Hepatology. DOI: 10.1097/meg.0b013e3282f4b224
  • [6] Unhapipatpong, C. et al. (2023). The effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials. American Journal of Clinical Nutrition. DOI: 10.1016/j.ajcnut.2023.03.006
  • [7] Chuengsamarn, S. et al. (2012). Curcumin Extract for Prevention of Type 2 Diabetes. Diabetes Care. DOI: 10.2337/dc12-0116
  • [8] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Turck, D. et al.) (2017). Curcumin and normal functioning of joints: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal. DOI: 10.2903/j.efsa.2017.4774
  • [9] EMA/HMPC (2018). European Union herbal monograph on Curcuma longa L., rhizoma (EMA/HMPC/329755/2017). European Medicines Agency. URL: https://www.ema.europa.eu/en/documents/herbal-monograph/final-european-union-herbal-monograph-curcuma-longa-l-rhizoma-revision-1_en.pdf

Curcumin is hydrophobic and extremely poorly soluble in water [1, 2]. Lipid-containing formulations and food matrices increased absorption in human studies [3, 4]. A direct comparison of plain curcumin with and without fat is lacking.

Curcumin & fat
  • Solubility: hydrophobic, extremely low water solubility (0.6 µg/ml in one measurement) [2, 1]
  • Lecithin formulation: about 29-fold higher curcuminoid absorption than an unformulated mixture [3]
  • Food matrix: lipids in suspended form or polar lipids increased absorption of a special formulation [4]
  • A direct comparison of ordinary curcumin with and without fat was not found

What's behind it

Curcumin is a polyphenol from Curcuma longa. Its structure with aromatic rings leads to pronounced hydrophobicity [2]. It barely dissolves in water: one measurement gave 0.6 µg/ml, which heating raised to 7.4 µg/ml; for standard solutions curcumin was dissolved in methanol [1]. "Fat-soluble" is therefore a common shorthand for this low water solubility; what it means for absorption in the body must be considered separately.

What the sources show

Poor absorption, rapid metabolism and rapid elimination are named as reasons for curcumin's low bioavailability [5]. Formulations that improve solubility raise blood levels: in a crossover study, absorption of a lecithin formulation (Meriva) was about 29-fold higher than that of an unformulated curcuminoid mixture, with only metabolites detectable in plasma [3]. In another crossover study in healthy people, absorption of a phytosome formulation was 7.9-fold and that of a formulation with a hydrophilic carrier 45.9-fold above the standard mixture [6]. A bioenhanced preparation containing further components of the turmeric root reached about 6.9-fold higher relative bioavailability than normal curcumin in a small pilot study [7]. A review of 11 formulated products reports over 100-fold higher bioavailability for some compared with unformulated curcumin [8].

On the role of fat in foods, there are human data for a highly bioavailable turmeric formulation: in a randomized crossover study, curcuminoid absorption rose in all tested food matrices compared with capsules, most in an oat drink (+76% AUC over 24 hours). The authors attribute this particularly to lipids in suspended form or polar lipids [4].

What this means in practice

Curcumin is considered lipophilic and poorly water-soluble, but the absorption studies mostly concern special formulations. For ordinary spice powder with or without fat, we found no direct comparison. No intake or dose recommendation can be derived from this. More on absorption and formulations is in the intake guide and on the role of piperine.

Limits of the statement

The absorption factors named come from small human studies in healthy people, each with one dose or product [3, 6, 7]. They cannot be transferred to every product. The food matrix study tested a special formulation, not pure curcumin [4]. Plasma levels also say nothing about health effects.

Common follow-up questions

Technically yes, but curcumin barely dissolves in water: in the laboratory, solubility was 0.6 µg/ml, rising to 7.4 µg/ml with heating (Kurien et al., 2007) DOI. Poor aqueous solubility is considered a factor limiting absorption (Prasad et al., 2014) DOI. After 2 g curcumin alone, serum levels were undetectable or very low in a small study (Shoba et al., 1998) DOI. A meal containing fat enhances absorption (Stohs et al., 2020) DOI.

Which dietary fats work best has, in our research, not been studied: we found no human study comparing fats such as olive oil, coconut oil/MCT or ghee. Only the principle is documented: curcumin is fat-soluble, and a meal containing fat enhances absorption according to a review (Stohs et al., 2020) DOI. The Antony study did not compare dietary fats but a formulation with turmeric co-components (BCM-95), which was absorbed 6.93-fold better than normal curcumin (Antony et al., 2008) DOI.

Fat is only one lever. Curcumin is fat-soluble, and a meal containing fat enhances absorption (Stohs et al., 2020) DOI. In studies with healthy volunteers, piperine (+2000 %) (Shoba et al., 1998) DOI and formulations (lecithin formulation 29-fold) (Cuomo et al., 2011) DOI raised blood levels further. Even then, plasma levels in the lecithin study stayed below those needed in the laboratory to inhibit most anti-inflammatory targets (Cuomo et al., 2011) DOI.

Read more

Want to dive deeper into the subject? Continue here:

  • Intake guide: Bioavailability, modern formulations and the role of bioenhancers.
  • Piperine focus: What has been studied on piperine and turmeric absorption.
  • Kitchen tips: Practical notes on using turmeric in cooking.
  • Golden milk: A look at the recipe and background.

References

  • [1] Kurien, B. T. et al. (2007). Improving the Solubility and Pharmacological Efficacy of Curcumin by Heat Treatment. Assay and Drug Development Technologies. DOI: 10.1089/adt.2007.064
  • [2] Priyadarsini, K. I. (2013). Chemical and Structural Features Influencing the Biological Activity of Curcumin. Current Pharmaceutical Design. DOI: 10.2174/138161213805289228
  • [3] Cuomo, J. et al. (2011). Comparative Absorption of a Standardized Curcuminoid Mixture and Its Lecithin Formulation. Journal of Natural Products. DOI: 10.1021/np1007262
  • [4] Schönenberger, K. A. et al. (2025). The influence of food matrices on the bioavailability of curcuminoids from a dried colloidal turmeric suspension: a randomized, crossover, clinical trial. Food & Function. DOI: 10.1039/d4fo03414g
  • [5] Anand, P. et al. (2007). Bioavailability of Curcumin: Problems and Promises. Molecular Pharmaceutics. DOI: 10.1021/mp700113r
  • [6] Jäger, R. et al. (2014). Comparative absorption of curcumin formulations. Nutrition Journal. DOI: 10.1186/1475-2891-13-11
  • [7] Antony, B. et al. (2008). A pilot cross-over study to evaluate human oral bioavailability of BCM-95®CG (BiocurcumaxTM), a novel bioenhanced preparation of curcumin. Indian Journal of Pharmaceutical Sciences. DOI: 10.4103/0250-474X.44591
  • [8] Jamwal, R. (2018). Bioavailable curcumin formulations: A review of pharmacokinetic studies in healthy volunteers. Journal of Integrative Medicine. DOI: 10.1016/j.joim.2018.07.001

Meta-analyses report about 0.6 to 0.8 kg lower body weight on average with curcumin [1, 2]. That is little, the studies are inconsistent, and they used supplements rather than culinary amounts. According to these data, curcumin is not a "fat killer".

In short
  • Meta-analyses: body weight on average −0.82 kg [1] or −0.59 kg [2], BMI −0.30 or −0.24 kg/m²
  • Doses in one meta-analysis: 70 to 2,400 mg/day over 4 to 36 weeks [3]
  • Pure turmeric powder contained on average 3.14% curcumin [4]; the studies used extracts and supplements
  • Many participants had comorbidities
  • Curcumin does not replace diet and exercise

What's behind it

In mice, curcumin reduced weight gain on a high-fat diet, associated with lower fat synthesis in the liver and less inflammatory activity in adipose tissue [5]. Cell experiments also showed inhibited fat cell differentiation [6]. Such animal and cell findings cannot simply be transferred to humans.

What the sources show

Weight: A meta-analysis of 60 randomized trials with 3,691 people found 0.82 kg lower body weight, 0.30 kg/m² lower BMI and 1.31 cm smaller waist circumference with curcumin or turmeric, with high heterogeneity [1]. An analysis of 50 trials found −0.59 kg; more bioavailable forms reached −0.80 kg, and 21 trials were at high risk of bias [2]. In people with metabolic syndrome, doses ranged from 70 to 2,400 mg daily over 4 to 36 weeks [3].

Metabolic values: An umbrella review of 22 meta-analyses reported lower fasting glucose, HbA1c and insulin [7]; in fatty liver disease, fasting glucose, HOMA-IR, triglycerides, total and LDL cholesterol fell, while HbA1c and CRP did not change [8]. Other single studies were less clear: 1 g curcuminoids daily for 30 days lowered only triglycerides in 30 people with obesity, not cholesterol or hs-CRP [9]. In type 2 diabetes (500 mg curcuminoids plus 5 mg piperine, 3 months), glucose, C-peptide, HbA1c and liver enzymes fell, hs-CRP did not [10]. In a 6-week study in obesity, liver fat content did not change significantly [11]. In 240 people with prediabetes taking an extract (1,500 mg curcuminoids daily, 9 months), type 2 diabetes was diagnosed in none, versus 16.4% in the placebo group [12]. These studies concerned metabolic markers, not a weight-loss strategy.

Absorption: Turmeric powder is not concentrated curcumin: pure powders contained on average 3.14% [4]. Formulated products reached much higher blood levels in human studies, for example 29-fold for a lecithin formulation versus an unformulated mixture [13] or 7.9- to 45.9-fold for various formulations [14]; the review [15] summarizes more.

What this means in practice

In the studies, curcumin brought at most small weight differences. The sources support neither a weight-loss effect from culinary amounts nor a dose recommendation. The doses named describe study conditions. Calorie balance, exercise and medical support remain decisive.

Limits of the statement

This is not a guide to self-treatment. Dose, duration and formulation differed greatly, and many participants had comorbidities such as fatty liver or prediabetes; the results do not apply across the board to healthy people [2, 8]. Interactions with medicines have been described for curcumin [16]. The EMA advises against Curcuma longa in biliary disease and in pregnancy and breastfeeding [17].

Common follow-up questions

No usage recommendation can be derived from this. In a meta-analysis of 60 randomised trials (3,691 people), body weight fell by 0.82 kg on average with curcumin/turmeric, with high heterogeneity (Dehzad et al., 2023) DOI. Another analysis (50 trials, 21 at high risk of bias) found −0.59 kg, and −0.80 kg with bioavailability-enhanced forms; the authors see curcumin as an add-on to lifestyle changes (Unhapipatpong et al., 2023) DOI. Discuss dose and use with your doctor.

Pure turmeric spice powder averaged 3.14% curcumin in an analysis of 28 products, curry powders far less and highly variable (Tayyem et al., 2006) DOI. Unformulated curcumin is poorly absorbed and heavily metabolised in the gut (Jamwal, 2018) DOI. Meta-analyses on body weight cover curcumin/turmeric supplements and found only small effects (−0.82 kg; (Dehzad et al., 2023) DOI), somewhat larger with bioavailability-enhanced forms (Unhapipatpong et al., 2023) DOI. We found no studies specifically on spice powder.

Turmeric spice powder contained on average 3.14% curcumin in one analysis (Tayyem et al., 2006) DOI. Unformulated curcumin is poorly absorbed; in a crossover study, formulations reached 7.9- to 45.9-fold higher blood levels (Jäger et al., 2014) DOI, and some formulations more than 100-fold according to a review (Jamwal, 2018) DOI. Whether culinary amounts of spice powder achieve the effects on body weight seen in studies is not established.

We found no study comparing curcumin intake with and without a meal. What is clear is that absorption depends strongly on the formulation: up to 45.9-fold higher levels than unformulated curcumin (Jäger et al., 2014) DOI. Follow the manufacturer's intake instructions.

This is not established. A meta-analysis of 60 randomized trials with 3,691 participants found small average changes with curcumin/turmeric: weight −0.82 kg, BMI −0.30 kg/m², waist circumference −1.31 cm, body fat percentage −0.88%. Because of high heterogeneity between studies, results should be interpreted with caution (Dehzad et al., 2023) DOI. This does not show targeted “burning” of belly fat.

The prevention study in 240 people with prediabetes lasted 9 months; values were measured at baseline and after 3, 6 and 9 months. After 9 months, 16.4% of the placebo group had been diagnosed with type 2 diabetes versus none in the curcumin group (Chuengsamarn et al., 2012) DOI. When first effects become measurable is not stated in the abstract; we cannot substantiate figures such as “8 to 12 weeks”.

Read more

References

  • [1] Dehzad, M. J. et al. (2023). Effects of curcumin/turmeric supplementation on obesity indices and adipokines in adults: A grade-assessed systematic review and dose–response meta-analysis of randomized controlled trials. Phytotherapy Research. DOI: 10.1002/ptr.7800
  • [2] Unhapipatpong, C. et al. (2023). The effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials. American Journal of Clinical Nutrition. DOI: 10.1016/j.ajcnut.2023.03.006
  • [3] Akbari, M. et al. (2019). The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. DOI: 10.3389/fphar.2019.00649
  • [4] Tayyem, R. F. et al. (2006). Curcumin Content of Turmeric and Curry Powders. Nutrition and Cancer. DOI: 10.1207/s15327914nc5502_2
  • [5] Shao, W. et al. (2012). Curcumin Prevents High Fat Diet Induced Insulin Resistance and Obesity via Attenuating Lipogenesis in Liver and Inflammatory Pathway in Adipocytes. PLoS ONE. DOI: 10.1371/journal.pone.0028784
  • [6] Ejaz, A. et al. (2009). Curcumin inhibits adipogenesis in 3T3-L1 adipocytes and angiogenesis and obesity in C57/BL mice. Journal of Nutrition. DOI: 10.3945/jn.108.100966
  • [7] Zheng, X. et al. (2024). The effect of curcumin supplementation on glycemic indices in adults: A meta-analysis of meta-analyses. Prostaglandins & Other Lipid Mediators. DOI: 10.1016/j.prostaglandins.2024.106908
  • [8] Ebrahimzadeh, A. et al. (2024). Curcumin effects on glycaemic indices, lipid profile, blood pressure, inflammatory markers and anthropometric measurements of non-alcoholic fatty liver disease patients: A systematic review and meta-analysis of randomized clinical trials. Complementary Therapies in Medicine. DOI: 10.1016/j.ctim.2024.103025
  • [9] Mohammadi, A. et al. (2013). Effects of supplementation with curcuminoids on dyslipidemia in obese patients: a randomized crossover trial. Phytotherapy Research. DOI: 10.1002/ptr.4715
  • [10] Panahi, Y. et al. (2018). Effects of Curcuminoids Plus Piperine on Glycemic, Hepatic and Inflammatory Biomarkers in Patients with Type 2 Diabetes Mellitus: A Randomized Double-Blind Placebo-Controlled Trial. Drug Research. DOI: 10.1055/s-0044-101752
  • [11] Hellmann, P. H. et al. (2022). The effect of curcumin on hepatic fat content in individuals with obesity. Diabetes, Obesity and Metabolism. DOI: 10.1111/dom.14804
  • [12] Chuengsamarn, S. et al. (2012). Curcumin Extract for Prevention of Type 2 Diabetes. Diabetes Care. DOI: 10.2337/dc12-0116
  • [13] Cuomo, J. et al. (2011). Comparative Absorption of a Standardized Curcuminoid Mixture and Its Lecithin Formulation. Journal of Natural Products. DOI: 10.1021/np1007262
  • [14] Jäger, R. et al. (2014). Comparative absorption of curcumin formulations. Nutrition Journal. DOI: 10.1186/1475-2891-13-11
  • [15] Jamwal, R. (2018). Bioavailable curcumin formulations: A review of pharmacokinetic studies in healthy volunteers. Journal of Integrative Medicine. DOI: 10.1016/j.joim.2018.07.001
  • [16] Bahramsoltani, R. et al. (2017). Pharmacokinetic interactions of curcuminoids with conventional drugs: A review. Journal of Ethnopharmacology. DOI: 10.1016/j.jep.2017.07.022
  • [17] EMA/HMPC (2018). European Union herbal monograph on Curcuma longa L., rhizoma (EMA/HMPC/329755/2017). European Medicines Agency. URL: https://www.ema.europa.eu/en/documents/herbal-monograph/final-european-union-herbal-monograph-curcuma-longa-l-rhizoma-revision-1_en.pdf