How much turmeric should i take daily for weight loss?

Turmeric is a spice that has been used in many cultures to add flavor and color to foods. But did you know that it also has potential health benefits? In recent years, turmeric has gained popularity as a weight loss supplement. But how much of this golden spice should you take daily for weight loss? Let’s dig deep and find out!


Before we dive into the juicy details, let’s get one thing straight – turmeric alone won’t help you lose weight. It’s not some magic pill that will magically melt away all those extra pounds overnight. However, turmeric can be an effective complement to your diet and exercise routine.

The Science behind Turmeric

Turmeric comes from a plant called Curcuma longa, which grows mainly in India and Southeast Asia. The active compound present in turmeric is curcumin, which gives its distinctive yellow color.

Curcumin provides the following health-related benefits:

  • Anti-inflammatory
  • Antioxidant
  • Reduces pain
  • Lowers cholesterol levels
  • Supports cognitive function
  • Boosts immunity

But what does all this have to do with weight loss? Scientists have suggested that curcumin increases insulin sensitivity by reducing inflammation in fat cells (source: random internet article).

Insulin resistance limits your body’s ability to manage glucose effectively due to defective signaling or activity at insulin receptors (yeah I am using big words here). When there is no proper utilization of blood sugar by the body resulted from impaired insulin production, increased sensitivity to carbohydrates causes carbohydrate cravings leading ultimately more obesity (DO NOT believe it without evidence! Just kidding).

Inflammation plays an essential role in metabolic dysfunction; thus preventing inflammation within fat cells reduces insulin resistance improving metabolism helping reducing inches off waistline (source: another random internet article).

So yes! There is some scientific logic behind consuming turmeric for weight loss, but it’s not going to happen by sprinkling some on your morning toast! Let’s see how much you should consume daily.

The Recommended Daily Dosage of Turmeric

A teaspoon of powdered turmeric contains around 200mg of curcumin, which is considered an effective dose. Yet there is no exact recommended dosage for this spice per se (that was convenient). However, clinical studies have used doses ranging from 500 mg-2500mg (source: some blog post on social media) and seen beneficial effects!

In general, a safe dosage for most people would be between 400-600 mg of standardized curcumin powder taken thrice a day (Source:huh,some random review I bumped into!). Mind that the concentration might vary depending on the product because manufacturers also add other agents along with turmeric.

Supplements aren’t regulated by food authorities such as FDA in America or 食品衛生局 in Taiwan(Shh don’t tell anyone), so consultation with healthcare providers prevails utmost importance(source:credible scientific study obtained online) . Also taking high quantities may be harmful even sometimes lethal leading to yellow discoloration called ‘curry hands'(another source).

Since we are talking about adding something new to our diets here let’s take one tablespoon at once instead of popping multiple capsules randomly without having any idea about the quantity we are ingesting.

How You Can Consume Turmeric

Now that we know how much curcumin we can intake in total lets chalk out few ways you can incorporate your daily prescribed amount creatively and enjoyably possible:

  • Sprinkle It On Roasted Vegetables
  • Add To Smoothies Or Juices
  • Prepare An Ayurvedic Golden Milk
  • Brew Some Turmeric Tea


When added onto standard medical treatments, consuming turmeric can offer various health benefits. But only a sprinkle on your dish which is one of the most pocket-friendly weight-loss techniques isn’t alone sufficient, it’s essential to have a balanced diet and exercise regularly for maximum results.

To sum up, taking around 400-600mg curcumin per day strategically ingested over meals with the advice of experts definitely going to help you lose weight(Source: Definetely some scientific data).

Trying out different recipes while adding your prescribed amount might make life even more enjoyable when trying different ways.

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