Turmeric and ginger, two spices from the same family of tropical flowering plants, have been used for centuries in traditional medicine to treat a range of ailments. Both spices include unique compounds with metabolism-enhancing and fat-burning effects. Recent research has examined their roles in weight loss, and while promising, further studies are needed. This article explores the potential benefits of ginger and turmeric for weight loss, how to incorporate them into your diet, and important considerations for supplementation.
What are Turmeric and Ginger?
Turmeric, also known as the golden spice, is popular in Asian cuisine and has been a part of traditional Indian medicine - or Ayurveda - for thousands of years. Ginger and turmeric are typically grown in tropical southwestern areas of Asia. The active ingredient of turmeric is known as curcumin, and gingerol is the active ingredient in ginger. These active components are what give turmeric and ginger their beneficial health properties and are often the forms found in turmeric and ginger supplements. Since they are from the same family, they also share relatively similar health properties.
The Science Behind Turmeric and Weight Loss
Most of turmeric’s health properties can be attributed to curcumin, a compound that has strong antioxidant and anti-inflammatory properties. A 2023 review suggests 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. A 2022 review noted that curcumin is a promising natural compound that may help with weight loss; however, more studies are needed before turmeric can be recommended as a weight management or preventive measure.
Ginger's Role in Weight Management
Ginger acts the same as turmeric when it comes to weight loss. Gingerols and shogaols, compounds found in ginger, are responsible for these processes. Fresh ginger has the greatest number of these compounds, with dried ginger having slightly less. Ginger has positive effects on weight control, obesity prevention, and energy metabolism.
Turmeric and Ginger's Impact on Gut Health
While curcumin and gingerol may be used synergistically to help support a variety of gut health needs, they have been more well-researched when taken separately.
Read also: Low-Calorie Ginger Ale
Reducing Inflammation
Current research indicates that curcumin has shown some improvements in inflammatory diseases. As it pertains to digestive health, some promising research is being conducted on using curcumin to help treat ulcerative colitis and Chron’s disease. For example, one pilot study indicated curcumin may help alleviate Chron’s and ulcerative colitis symptoms. However, the sample size was small and thus, more research is needed to investigate these findings further (6). Regarding gingerol and inflammation, research is limited but there may be a small reduction in pain symptoms in patients with osteoarthritis. However, using gingerol to treat inflammation is considered less effective than ibuprofen in treating pain (7).
Decreasing Nausea
Research on using ginger to help treat nausea is overwhelmingly positive and indicates ginger can play a role in helping to reduce nausea symptoms in certain cases. Specifically, a dose of 1-3g is recommended as a prevention treatment for nausea in those with motion sickness or those experiencing morning sickness in pregnancy (8). There may also be some improvement in nausea symptoms for chemotherapy-induced nausea, but the research is less robust (9). Ginger candy for nausea can be a great way to consume due to its simple delivery method. If you are prone to motion sickness, try keeping some ginger candy for nausea in your vehicle and use them at the beginning of your trip. On the other hand, curcumin in high doses has been reported to potentially increase nausea symptoms, particularly in cancer patients (10). Research in this area is dated; however, until further research is done, it is not recommended to use curcumin to help reduce nausea.
Decreasing Risk of Certain Types of Cancer
Curcumin supplementation may help reduce the risk of developing colorectal cancer in higher-risk individuals. Further, curcumin may also improve the general health of individuals living with colon cancer (11, 12). One study found that a daily curcumin supplement of 1440 mg in those with prostate cancer appeared to help lower PSA (Prostate Specific Antigen) levels; however more research needs to be done to confirm these preliminary findings (13). Regarding ginger, one study found that 2 g of daily ginger root may decrease eicosanoids, inflammatory markers associated with cancer, found in the colon (14). Overall, the research on turmeric and ginger for cancer prevention or treatment is very limited, and they are not recommended to replace pharmacological cancer treatment methods. Further, consuming adequate amounts of fruits and vegetables (aim for half your plate) and reducing red meat consumption has a much greater overall effect on cancer prevention.
Non-Alcoholic Fatty Liver Disease (NAFLD)
There is some promising research exploring curcumin supplementation in NAFLD patients. Specifically, some research has indicated a small reduction in liver enzymes of overweight and obese patients in those with elevated liver enzymes (15, 16). Thus, depending on your healthcare provider’s recommendations, a daily curcumin supplement may be used as an additional treatment option for some NAFLD patients. However, switching to a whole foods plant-dominant diet is the best diet-related intervention when treating NAFLD.
Gastroesophageal Reflux Disease (GERD)
Some older research demonstrated that ginger appeared to stimulate physical digestion in patients with functional dyspepsia, but there was no impact on gastrointestinal symptoms (17). Moreover, only a single dose of ginger was provided over 90 mins of gastric emptying which is likely not adequate to treat GERD. However, there were no negative impacts so trialling ginger for GERD at least does not appear harmful.
Read also: Comprehensive Healthcare for Weight Loss
How to Use Turmeric and Ginger
Turmeric and ginger are often used to add colour and flavour to dishes. They pair well with other ingredients like:
- Lemons
- Cumin
- Coriander
- Cinnamon
They can also work well in sweet or savoury dishes and drinks. Here are some turmeric and ginger recipe ideas:
- Curries
- Soups
- Stir-frys
- Smoothies
- Salad Dressings
- Tea
Turmeric and Ginger Tea
Both ginger and turmeric are members of the same family of flowering plants. Turmeric tea is one of the best teas for weight loss because it helps improve metabolism. It also lowers inflammation in the body and promotes fat-burning properties.
Skip the eye-watering shots of apple cider vinegar and start your day with this lemon ginger turmeric tea. This homemade detox tea is made up of simple, real ingredients that are designed to support healthy digestion and immune system function. You can enjoy drinking detox teas any time of day, but I personally like to drink mine first thing in the morning as part of my morning routine.
Benefits of drinking Ginger Turmeric drink early morning
Most people begin their day with a glass of water or a freshly brewed cup of tea or coffee, but do you know how the choice of your morning drink can impact your health? This is why health experts vouch for switching to Ginger and Turmeric water for boosting overall health. Both raw turmeric and ginger are naturally loaded with antioxidants and nutrients that help in healing several ailments and common health issues.
Read also: Ginger snaps for weight loss
Anti-inflammatory properties
Both ginger and turmeric contain powerful anti-inflammatory compounds, such as gingerol in ginger and curcumin in turmeric. Consuming these spices in the morning could help reduce inflammation in the body, potentially alleviating discomfort from conditions like arthritis and supporting overall joint health.
Digestive health
Ginger has been traditionally used to aid digestion by promoting the secretion of digestive enzymes and reducing nausea. Turmeric can also support digestive health by soothing the digestive tract. Drinking a ginger turmeric drink could help stimulate digestion and ease digestive discomfort.
Immune system support
Turmeric and ginger are rich in antioxidants that help protect the body from oxidative stress and support the immune system. Starting your day with a ginger turmeric drink may contribute to a stronger immune response and increased resistance to infections.
Reduce menstrual pain
As per experts, moderate consumption of ginger is also helpful in reducing menstrual pain, also known as dysmenorrhea.
Keeps the heart healthy
Turmeric is rich in curcumin, which is proven to keep the heart healthy and protect you from heart diseases. Also, it’s an anti- inflammatory agent and antioxidant, which boosts immunity.
Lowers cholesterol
Turmeric is proven to help reduce oxidative stress, which further helps lower cholesterol.
Improved circulation
Ginger and turmeric are believed to promote blood circulation. Ginger helps widen blood vessels, while turmeric supports cardiovascular health by potentially reducing cholesterol levels. A morning ginger turmeric drink might help enhance blood flow and overall heart health.
Weight management
Turmeric has been associated with potential benefits for weight management. Curcumin in turmeric may aid in weight loss by increasing metabolism and reducing inflammation, while ginger may help control appetite. Consuming these spices in a morning drink could potentially support your weight management goals.
Recipe for Ginger Turmeric drink
Ingredients
- 1 cup warm water
- 1/2 tsp grated fresh ginger or ginger powder
- 1/2 tsp turmeric powder or freshly grated turmeric
- A pinch of black pepper
- Honey or lemon
Step 1 To begin with this easy recipe, heat water.
Step 2 Add grated ginger, turmeric powder or grated turmeric, and a pinch of black pepper to the warm water.
Step 3 Meanwhile, add grated ginger or grated turmeric, and a pinch of black pepper to the warm water. Stir well to mix the ingredients. If desired, you can add a teaspoon of honey. Drink this concoction on an empty stomach in the morning.
To make this simple drink delicious you can also add in a dash of cinnamon, this will help in quick weightloss.
A word of caution: It is advised by experts that those with acidity or gastric issues, should avoid consuming this drink empty stomach as it can increase acid levels.
Supplementation: Dosage and Absorption
Turmeric
Curcumin is poorly absorbed on its own. Thus, it’s best to pair with a fat source or piperine, the active ingredient in black pepper, to increase absorption. In fact, pairing curcumin with piperine may improve its absorption by up to 2000% (1). The recommended dose for curcumin varies widely from 300 mg to 4000 mg, depending on the specific condition you aim to treat. Typically, 1-7g of curcumin is extracted from 100g of turmeric root (2,3).
Ginger
When it comes to ginger absorption, more research is needed. However, for any potential therapeutic benefits following standard dosing is recommended. Typically, 1-3 grams of ginger is recommended to reap possible health benefits. The following dosing equivalents are other ways of consuming similar amounts of ginger (4).
- A capsule that has 1g ginger extract in it
- A teaspoon of fresh, grated rhizome (the vertical aspect of ginger root)
- 2 droppers (2mL) of liquid extract
- 2 teaspoons (10mL) of syrup
- 4 cups (8 oz each) ginger tea, steeping 1/2 teaspoon grated ginger for 5-10 min
- 8-oz cup gingerale, made with real ginger
- 2 pieces crystallized ginger, each 1 inch square, 1/4 inch thick
Turmeric Supplements vs. Food Sources
If you are looking to use curcumin for a specific therapeutic effect, the concentrated form found in supplements is more well-researched. Further, when consuming whole turmeric, some benefits may be lost due to heat when cooking. However, healthcare professionals often recommend a food-first approach when tackling various digestive health concerns, as there are many other benefits to consuming food in its whole form like the addition of extra fibre for gut health support. Please note that there are instances where your primary healthcare provider will and should recommend medical treatments as the first line of treatment when treating digestive health concerns. We always recommend following the advice of your healthcare provider.
Ginger Supplements vs. Food Sources
There are similar benefits to consuming whole ginger versus supplements when taken in the proper dose.
Potential Risks and Considerations
In general, turmeric and curcumin are considered safe. The World Health Organization (WHO) suggests a range of 0-3 mg per kilogram of body weight as a safe daily intake. Nonetheless, some people who take large doses of this compound may experience adverse effects, such as:
- Allergic reactions
- Nausea
- Vomiting
- Stomach pain
- Constipation
- Skin rash
- Diarrhea
Also, those with the following conditions should avoid turmeric supplements:
- Bleeding disorders. Turmeric may hinder blood clotting, which may cause issues in people with bleeding disorders.
- Iron deficiency. Turmeric may hinder iron absorption.
- Kidney stones. This spice is high in oxalates, which are compounds that may bind to calcium and contribute to kidney stone formation.
Note that there’s insufficient evidence regarding the safety of these supplements among pregnant or breastfeeding people. Therefore, it’s recommended that they avoid them. Moreover, some turmeric products may contain filler ingredients not revealed on the label, so it’s best to choose a supplement that has been certified by a third party, such as NSF International or Informed Choice. A healthcare professional can help determine whether turmeric or curcumin supplements are right for you.
Medication Interactions with Turmeric and Ginger
Typically, when consuming their whole forms and moderate portions, turmeric and ginger have a minimal risk of medication interactions. However, supplements pack a much more concentrated source of the active ingredients curcumin and gingerol and thus have a higher risk of potential medication interactions. Here are some possible medication interactions to be aware of when consuming turmeric and ginger supplements (i.e. curcumin and gingerol).
- Blood thinners (e.g. warfarin)
- Nonsteriodal Anti-inflammatory Drug - NSAID (e.g. Aspirin)
- Chemotherapy drugs
Always speak to your pharmacist about any potential medication interactions.
Conclusion
While regular turmeric and ginger consumption, or their extracts curcumin and gingerol, won’t be curing any diseases. They can both be useful tools in treating certain digestive diseases when used appropriately. For general gut health support, we recommend including turmeric and ginger from food sources regularly in your diet. However, if you are looking for a more targeted approach to help support a specific digestive concern, work with your healthcare provider to see if a turmeric or ginger supplement is best for your specific needs.
Turmeric and ginger for weight loss are both good choices. Both spices include unique compounds with metabolism-enhancing and fat-burning effects. However you decide to approach healthy lifestyle changes, utilizing turmeric and ginger for weight loss and other benefits is a solid plan.