Turmeric is gaining popularity, celebrated for its vibrant color, anti-inflammatory properties, and potential health benefits for the heart, mind, and joints. Numerous brands are introducing turmeric gummies, promising a delicious and convenient way to reap the rewards of this potent spice. But are these gummies truly beneficial, especially when it comes to weight loss?
The Potential of Turmeric and Curcumin
Like other turmeric supplements, turmeric gummies offer a dose of beneficial bioactive compounds. Curcumin, the primary compound in turmeric, boasts potent anti-inflammatory and antioxidant effects, aiding in the fight against chronic inflammation. Research indicates that curcumin may alleviate arthritis symptoms and potentially elevate mood. Therefore, regular consumption of turmeric gummies, which contain curcumin, may offer significant advantages. Turmeric has been used in India for thousands of years as a spice and medicinal herb. Turmeric curcumin with ginger and black pepper extract gummies may act as a natural anti-inflammatory compound. Turmeric curcumin gummy vitamins are great for reducing inflammation and supporting immune health. These gummy vitamins are peach flavor and from the best-tasting chewable turmeric gummies.
Unveiling the Not-So-Potent Truth About Turmeric Gummies
Despite the potential benefits, turmeric gummies may not be as potent as turmeric in its natural form. Ground turmeric contains only about 3% curcumin. Most research studies utilize curcumin extracts to highlight the health advantages of this anti-inflammatory compound. Gummy vitamins, in general, tend to contain fewer vitamins and minerals than regular dietary supplements due to their limited shelf life and decreasing potency over time.
The Sweetness Factor: Added Sugars and Sugar Alcohols
Gummies are appealing due to their delicious taste. However, this often comes at the cost of added sugars and sugar alcohols. While the amounts may seem small, they can add up. Therefore, it's crucial to choose gummies low in sugar, avoiding added sugars and sugar alcohols.
Maximizing Turmeric Absorption
To maximize the benefits of turmeric supplements, it's advisable to choose one containing both curcumin and black pepper, or piperine. Piperine enhances the body's ability to absorb and utilize curcumin. Our turmeric gummies contain 250 mg turmeric, 12 mg ginger, and 100 mg piperine per serving and every bottle of our gummies contains 45 servings (90 gummies at 2 gummies per serving).
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Turmeric for Weight Loss: What Does the Science Say?
While turmeric is not typically recommended specifically for weight loss, studies suggest that curcumin, a primary compound found in turmeric, may help with weight loss. According to a 2023 review of studies, curcumin supplements help to reduce body mass index (BMI) and promote weight loss. The researchers recommended taking supplements and making lifestyle changes, such as increased exercise, may help aid weight loss. A 2019 review of 18 articles found that evidence suggests that curcumin can help with a variety of weight-related aspects, including: overall weight reduction, waist reduction, reduced BMI, and reduced fat. It also may help with improving the metabolism of fats and sugars. A 2022 study noted that curcumin may help with numerous weight management aspects. However, the study also cautions that more extensive human studies are still necessary to fully understand how curcumin may affect larger portions of the population. Potential issues include low absorption rates in the gut and possible interaction with other medications. Recent research has examined turmeric’s role in weight loss. In fact, 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.
How to Incorporate Turmeric into Your Diet
Turmeric can be easily added to meals in various forms, such as fresh, powdered, or as a supplement. In Indian cuisine, turmeric is commonly consumed in tea with black pepper and other ingredients like honey, ginger, olive oil, and coconut oil. 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.
Potential Side Effects and Precautions
While turmeric and curcumin are generally safe, some people may experience side effects such as constipation, diarrhea, nausea, vomiting, or yellow stool. A person taking curcumin supplements should consider stopping use if they develop unwanted side effects. It is also important to not take too much curcumin to help reduce the likelihood of side effects. 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 or diarrhea.
In addition to avoiding turmeric and curcumin if side effects occur, a person should avoid them if they have: bile duct obstruction, bile duct inflammation, gallstones, or liver disease. In some people, turmeric can lead to serious liver conditions, such as hepatitis, autoimmune hepatitis, or drug-induced liver injury.
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.
Read also: Adding Turmeric to Coffee
The Importance of a Holistic Approach
It’s essential to note that while these ingredients can support your wellness journey, they are not magic solutions for weight loss. As we embrace our journey toward wellness, it's essential to remember that no single ingredient can replace the foundations of a healthy lifestyle, including a balanced diet and regular exercise.
Vegan and Allergen-Friendly Options
Our turmeric vitamins are vegan as well. Unlike other gummy vitamin manufacturers that use a gelatin base to make their gummies, all of our Lifeable gummies are made with pectin. This means they're ideal for vegans and vegetarians! Pectin, on the other hand, is made from the fibers of fruits and vegetables. So, not only are our gummies 100% vegan, they have a better texture and consistency plus a sweeter taste too. Our Lifeable gummies are certified non-GMO. Are you one of the millions of people who have a sensitivity to gluten or dairy? Luckily, if you suffer from these allergies, Lifeable Vitamin gummies are still a healthy option for you.
Read also: Benefits of Turmeric for Skin