The Short Answer:
Turmeric is one of the best-researched supplements in existence. It has been shown to boost your metabolism, reduce food cravings, and even help balance blood sugar – all things which can help you lose weight. The best way to use turmeric for weight loss is to take 250mg of high-quality turmeric extract (95% curcuminoids), two times per day with your meals. Make sure that the turmeric you’re taking also comes with a black pepper extract as this dramatically boosts curcumin’s absorption. If you pair this with a solid lifestyle – deep sleep, daily exercise, staying below your calorie maintenance – you should see awesome results from using turmeric.
Turmeric as a Supplement – Why It Is So Popular
Turmeric is a popular supplement around the world, even though it originates from India. Turmeric has many benefits and is used to treat a variety of conditions which we’ll talk about below.
The popularity of turmeric can be attributed to its health benefits. It has been shown that turmeric can help you with pain, inflammation, depression, cancer prevention, and more.
It also has antioxidant properties which help your body with detoxification and reduce the risk of certain health issues.
The high content of curcumin in turmeric may also contribute to its popularity as it can relieve pain in the joints and muscles, promote weight loss, reduce inflammation in the body, improve brain function and protect against Alzheimer’s disease. Today, we’ll be focusing mostly on weight loss, but let’s have a quick look at what health benefits in general can you expect from turmeric.
Health Benefits of Turmeric
Turmeric Bolsters Your Antioxidant Defenses
Turmeric is a spice that has been used in India for centuries. It’s known for its medicinal properties and is often used to improve antioxidant defenses.
In the 1990s, researchers found that turmeric can help reduce inflammation, protect against liver damage, and even inhibit cancer cell growth.
The main active ingredient in turmeric is curcumin, which has been shown to have antioxidant properties. In addition to being an antioxidant itself, turmeric can boost your body’s native antioxidants such as glutathione and superoxide dismutase (SOD).
Turmeric Protects From Cellular Inflammation
Some studies have shown that turmeric can have anti-inflammatory effects on cells.
Simply put, it has been reported to reduce inflammation by reducing the production of pro-inflammatory proteins such as NF-kB and increasing the production of your body’s anti-inflammatory proteins.
Turmeric Supports Cognitive Function
Turmeric supplements can improve cognitive function. Studies show that curcumin has a positive effect on your mood and cognitive function.
Other research confirms this – brain function improves with turmeric intake. Numerous studies have found that turmeric supplements can improve memory and cognition in people with Alzheimer’s disease, mild cognitive impairment, or healthy older adults.
Turmeric Improves Markers of Physical Performance
Besides being used as an anti-inflammatory, many people take turmeric as a supplement to improve their physical performance.
Studies have shown that turmeric supplements may help with some issues such as joint pain, arthritis, and carpal tunnel syndrome. There is also some potential evidence to prove that turmeric can help with physical performance – even though turmeric is not considered to be ergogenic.
It is thought that turmeric’s effect on neuroprotection may contribute to performance enhancement and recovery. There has also been evidence to show that curcumin reduces inflammatory markers which may reduce muscle injury risk as well as improve healing from injuries.
When it comes to performance in sport and recovery, turmeric has been shown to enhance oxygen flow throughout the body which helps with endurance while reducing lactic acid buildup which can help prevent muscle fatigue.
Turmeric Alleviates Joint Pain
Turmeric has been used as a spice for centuries to provide flavor and also provide health benefits. The active ingredient in turmeric is curcumin, which has been shown to have anti-inflammatory effects. Studies show that curcumin can reduce joint pain and stiffness by up to 50%. And that it inhibits both pro-inflammatory and anti-inflammatory pathways in the body.
The active component of turmeric, curcumin may alter the way your joints feel by suppressing a number of inflammatory markers, including C reactive protein and cytokines.
Turmeric Speeds up Muscle Recovery
One of the less-known benefits of turmeric is that it helps you with muscle recovery.
There have been studies done on the effects of turmeric on muscle recovery and they have found that it can speed up the process by reducing inflammation and pain. The mechanism behind this is not well understood, but it may be due to curcuminoids which are natural anti-inflammatory compounds. The effects of turmeric on muscle recovery are also dependent on how turmeric is taken. Some evidence shows that oral intake of turmeric is the most effective way to benefit from it in terms of muscle recovery. However, other studies have shown that when applied topically, turmeric can reduce pain and inflammation both in the short-term, and long-term.
Turmeric Helps You Burn Fat
Some people believe that turmeric can help you burn fat. Here’s is one of the proposed mechanisms for this…
Turmeric has been shown to have anti-inflammatory and antioxidant properties, which may help reduce inflammation and prevent oxidative damage that causes cell death. If you ask any expert, they’ll tell you that turmeric has a positive effect on the body’s metabolism. This, again, is thanks in no small part to curcumin, the main active compound which helps balance your blood sugars and thus helps prevent unnecessary weight gain, as well as boost up the metabolic rate for increased thermogenesis.
Put simply, consuming turmeric helps prevent you from unwanted fat gain, but it also helps you burn more calories overall so you’re more likely to stay within your daily energy intake limit.
How Can Turmeric Aid Weight Loss
Turmeric may help reduce inflammation in the body, which can lead to the increased burning of stored body fat. Studies show that curcumin, turmeric’s main compound, helps with reducing inflammation, which augments the weight loss effects. Curcumin is also thought to help fight obesity-related conditions like diabetes, heart disease, or even cancer. The best news is that curcumin is shown to be safe and tolerable for most healthy people.
How You Can Use Turmeric to Lose Weight
Okay, onto the big question now: how can you use turmeric for weight loss?
For starters, if you want to lose weight, you might want to consider adding turmeric to your everyday meals. Turmeric is an anti-inflammatory, antioxidant, and anti-cancer agent. These properties can help with weight loss by boosting the metabolism, reducing inflammation in the body, and detoxifying the body from harmful substances. When you use it correctly, turmeric also helps with digestion, and studies have shown that it can help with fat absorption by reducing bile acid production in the liver.
So in essence, the best way to use turmeric for weight loss is by taking it with a fatty meal, which will ensure proper absorption of its active compounds. You should also combine turmeric with a healthy lifestyle to really maximize your weight loss results. This includes a low-calorie diet and a regular physical activity routine. Don’t forget sleep, too. Studies show that people who take fat burner supplements but don’t stick to a healthy lifestyle (rest, sleep, exercise) tend to gain more weight. If you want to lose body fat, you need a healthy lifestyle that includes rest and exercise. There’s no way around it!
Turmeric’s Dosage for Weight Loss
Turmeric can be taken in different forms, such as pills, or mixed with food or drinks. The most common dosage for turmeric is 500 mg of a high-quality turmeric extract per day. Higher doses are shown to be even more effective in some cases, although they may not be as safe in the long run. It’s best to stick to lower doses such as 250mg per day, which are shown to be just as effective and don’t bring an increased risk of side effects.
Combining Turmeric With Ginger to Maximize Weight Loss Benefits
Ginger and turmeric are two ingredients that are often used in cooking. They both have health benefits, but they can also be taken separately as supplements.
The benefits of ginger include a reduction in nausea, vomiting, and motion sickness. It is also used to prevent and treat stomach ulcers. Turmeric is best known for its anti-inflammatory properties. It can be used to reduce pain and swelling due to arthritis or other inflammatory conditions.
Both ginger and turmeric supplements come with side effects such as heartburn, upset stomach, or increased gas production. However, that doesn’t mean they can’t be taken together.
The answer to the question “can you combine ginger and turmeric?” is yes! You can take them separately or mix them together for a potent punch of health benefits.
Anything Else to Consider?
As we said, it’s important to remember that you can’t expect turmeric to help you lose weight on its own. You need healthy foundations – good sleep, exercise, a well-balanced diet – for turmeric to work as it should. Treat turmeric as any supplement – a boost to your healthy lifestyle, not a replacement for it!
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