The pursuit of effective weight loss strategies often leads individuals to explore various dietary supplements and natural remedies. Among these, turmeric, magnesium, and vitamin D have garnered attention for their potential health benefits, including their possible roles in weight management. This article delves into the current scientific understanding of these substances and their effects on weight loss, providing a comprehensive overview for those seeking to make informed decisions about their health.
Turmeric and Weight Loss
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. Most of turmeric’s health properties can be attributed to curcumin, a compound that has strong antioxidant and anti-inflammatory properties.
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.
In a recent scientific analysis, turmeric was linked to a small increase in weight loss in patients with type 2 diabetes. Other research has linked turmeric to small amounts of weight loss.
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The meta-analysis, which was published in the journal Nutrition & Diabetes, analyzed data from 14 studies on curcumin, type 2 diabetes, and weight loss. Study participants were given a range of doses of turmeric, from 80 milligrams a day to 2,100 milligrams a day for eight to 36 weeks. The researchers found that people who took turmeric or curcumin supplements had an average weight loss of about 4.2 pounds compared to those who took a placebo.
It’s important to get this out of the way first: Turmeric and curcumin supplements are not designed to replace medication that your doctor prescribes. “When most people get to the level where they’re requiring medications for type 2 diabetes or insulin resistance, they still need the medication,” says Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “The effects of turmeric and curcumin aren’t enough.”
“This supplement has been linked with modest weight loss for some time,” says Jamie Alan, Ph.D., an associate professor of pharmacology and toxicology at Michigan State University. “Turmeric is thought to work by reducing fat accumulation, although exactly how it works to do this is still a bit unclear.”
A scientific review published in the American Journal of Clinical Nutrition in 2023 found that curcumin supplements “significantly reduced” body weight and waist circumference in people who took them. The researchers also noted that the effects were more noticeable in adults with obesity and diabetes. Another review published in the International Journal of Molecular Sciences called out the potential of curcumin for weight loss, but pointed out that more clinical trials are needed before it can be recommended for weight management. “Some research suggests turmeric’s active compound, curcumin, may help reduce inflammation and influence how fat cells form and store energy,” says Danbee Kim, M.D., nutrition expert, weight loss surgeon, and assistant professor at Rutgers New Jersey Medical School. But Dr. Kim also points out that the effect seems to be “modest” and isn’t consistent across all studies. “The benefits may have something to do with turmeric’s mild anti-inflammatory effect,” Dr. Ali says. “There may also be some benefit to metabolism and fat-burning.” But Dr. Ali also stresses that the impact of turmeric on weight tends to be mild. “You still need to eat the right things and do the right things to see weight loss,” he says.
Forms and Consumption
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.
Read also: Adding Turmeric to Coffee
Safety and Side Effects
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.
Read also: Benefits of Turmeric for Skin
Turmeric and curcumin supplements are part of an unregulated industry (along with all supplements), making it hard to prove that what’s on the label is actually what’s in the bottle. But there are some potential side effects to keep in mind. The researchers in this particular analysis noted that some people experienced side effects like stomach aches, itching, vertigo, constipation, hot flashes, and nausea when they took turmeric and curcumin supplements. But Alan says that nausea tends to be the most common side effect of turmeric in general.
Turmeric or curcumin supplements are generally safe within recommended amounts for up to two to three months, according to the National Center for Complementary and Integrative Health (NCCIH). The NCCIH doesn’t say what those recommended amounts are, unfortunately, but Alan points out that most research looks at taking 500 to 2,000 milligrams of turmeric per day.
The NCCIH also warns that taking curcumin products with increased bioavailability, which means they’re more easily absorbed, may be linked to liver damage in some cases. Something else to consider, per Dr. Ali: “Turmeric has been shown to promote kidney stones and has a mild effect on blood-thinning.”
Precautions and Recommendations
There are a few groups of people who should avoid turmeric. Those with gallbladder disease, gastrointestinal reflux disease (GERD), and stomach ulcers should steer clear, given that turmeric may irritate the GI system, Alan says. “People with liver problems, those taking blood thinners, or those already on diabetes medication should be cautious, since turmeric may increase risks like bleeding or low blood sugar,” Dr. Kim says. “It’s also not recommended during pregnancy or breastfeeding.”
Turmeric may also worsen liver disease, making it important to avoid it if you have any type of the condition, Alan says. And, of course, it’s crucial to talk to your healthcare provider before taking a new supplement. Ultimately, doctors say turmeric may help a little with weight loss, but it’s not the end-all, be-all. “Turmeric and curcumin can play a small role in weight management, but they’re not a magic fix,” Dr. Kim says. “For most people, the best approach to improving blood sugar and weight is still built on healthy eating, physical activity, good sleep, and following medical guidance.”
Magnesium and Weight Loss
Magnesium is an important mineral that your body needs in order to function. It helps you do a variety of important things including produce energy, regulate blood sugar, and cause necessary chemical reactions in the body. Magnesium helps your body conduct nerve impulses, muscle contraction, and normal heart rhythm by playing a role in the transport of calcium and potassium.
Your heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones. So how does this relate to weight loss? Some studies suggest the mineral might be helpful for people who need to lose weight. But that doesn’t mean the scale will budge after you start taking the supplement.
Magnesium may be helpful for regulating blood sugar and insulin levels in people who are overweight or obese. “A 2013 study found that taking higher amounts of magnesium helps better control insulin and glucose blood levels. This same study also showed magnesium helps with bloating and water retention,” says Dr. Sherry Ross, OB-GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California. Magnesium supplements might be helpful for reducing unpleasant menstrual symptoms in women because of its ability to reduce bloating and water retention.
Still, Dr. Ross cautions that taking magnesium alone has not been shown to be effective for weight loss. Instead, she says that your best strategy for long-term weight loss includes restricting calories, eating a healthy colorful diet, and exercising regularly.
Dietary Sources and Deficiencies
In general, magnesium deficiencies are rare. But many Americans don’t get as much magnesium as they should in their diets. Magnesium is found naturally in many different foods. These foods are also healthy, so incorporating them into your diet could contribute to healthy weight loss. Magnesium-rich foods include:
- dark leafy greens
- quinoa
- whole grains
- nuts
- beans
- fish
- yogurt
- tofu
Some health conditions can lead to magnesium deficiencies, including gastrointestinal diseases like irritable bowel syndrome (IBS), Crohn’s disease, and celiac disease. Conditions like diabetes and kidney disease can also change the way your body absorbs and stores magnesium.
Stomach viruses that cause vomiting and diarrhea may also cause a temporary magnesium deficiency. Drinking too much alcohol or caffeine on a regular basis can affect your magnesium levels, too.
Recommended Intake and Supplementation
According to the National Institutes of Health (NIH), the daily recommendations for magnesium are:
- adults 19-30 years: men 400 milligrams (mg), women 310 mg
- adults 31+: men 420 mg, women 320 mg
Magnesium supplements are available at many grocery or health food stores. There are also companies that sell them online. Supplements come in many different forms, including:
- magnesium oxide
- magnesium chloride
- magnesium gluconate
- magnesium citrate
- magnesium orotate
Some types of magnesium supplements are absorbed better than others in the body. If you want to try adding magnesium supplements to your diet, talk to your doctor about the best form and dosage for your needs. Supplements deliver magnesium in a larger and more concentrated way than you’d get through regular foods, so there’s a possibility for negative side effects. These include:
- upset stomach
- diarrhea
- nausea
- abdominal cramping
More serious symptoms can result from “mega-dosing,” or taking a supplement in much larger amounts than the body normally gets naturally. These include:
- muscle weakness
- low blood pressure
- drowsiness
- being overly thirsty
- trouble breathing
- loss of appetite
- irregular heartbeat
Call your doctor or seek emergency medical care if you experience these symptoms. Food and Drug Administration (FDA). This means private manufacturers are responsible for making sure their products are safe for human use. These products might have other additives that may be harmful, or might not contain the ingredients or dosage that they claim. When choosing a company to buy from, make sure they’re well-known and trustworthy. Ensuring you have enough magnesium in your diet is important for your overall health, but it’s not a miracle weight loss solution. At the end of the day, successful weight loss comes from a solid plan to develop healthy eating habits and exercise regularly. Peter LePort, M.D., medical director of MemorialCare Center for Obesity at Orange Coast Memorial Medical Center, says he wouldn’t recommend one dietary supplement for weight loss. “Patients need to get all of their vitamins and minerals,” he says. Instead, Dr. LePort recommends a good diet and exercise plan motivated by the desire to get healthy. If you are struggling with nutrition and weight loss, talk to your doctor or dietitian.
Vitamin D and Weight Loss
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