Does turmeric help with weight loss?

A little, and only as a supplement. Meta-analyses of randomized trials of curcumin or turmeric capsules find between 1.3 and 2.1 lb (0.59 and 0.94 kg) less body weight than placebo in adults, many of whom had a metabolic disease, and a 2023 network meta-analysis rated its 1.8 lb (0.82 kg) figure as moderate certainty. In adults with type 2 diabetes the pooled drop was larger, 4.2 lb (1.9 kg), on low-certainty evidence. No trial here tested turmeric used as a spice in food.

Unsettled. The direction is consistent and the size is small. An umbrella review that re-pooled 50 trials judged 21 of them at high risk of bias, and most of the effect comes from extracts in people who already had a metabolic disease. Whether a healthy person with a few kilos to lose would see anything is not known.

What the trials found

The pooled reviews

A 2023 meta-analysis of 60 randomized trials with 3,691 people found curcumin or turmeric supplements lowered body weight by 1.8 lb (95% CI 0.77 to 2.9; metric: 0.82 kg, 0.35 to 1.30), waist by 0.52 in (1.31 cm) and body fat by 0.88 percentage points. The authors warn that the trials differed a lot from one another. An umbrella review that pooled 50 trials again found 1.3 lb (0.79 to 1.8; metric: 0.59 kg, 0.36 to 0.81) and 0.52 in (1.32 cm) off the waist, with 21 of the 50 trials at high risk of bias. A 2023 network meta-analysis of supplements for weight put curcumin at 1.8 lb (0.66 to 2.9; metric: 0.82 kg, 0.30 to 1.33) with moderate certainty, and its participant count covers the whole network of supplements, so it says less about curcumin alone than it seems.

In 31 trials limited to people with metabolic diseases, the figure was 2.1 lb (1 to 3.1; metric: 0.94 kg, 0.47 to 1.40) and 0.40 BMI units. An umbrella review in fatty liver disease called the weight change statistically detectable but clinically modest, with little or no change in BMI or waist.

People with diabetes

A 2025 meta-analysis of 20 randomized trials in 1,387 adults with prediabetes or type 2 diabetes found 4.2 lb (1.9 kg) less weight in type 2 diabetes (95% CI 0.9 to 2.9), rated low certainty, and no change in BMI in the same group. Trials that ran longer than 22 weeks showed 5.5 lb (2.5 kg) less, though few trials ran that long and the comparison is across trials. A 2026 meta-analysis of 9 trials in 699 adults with type 2 diabetes found 3.6 lb (1.65 kg), with larger drops in trials above 1,000 mg a day, and its abstract gives no confidence intervals.

Single trials

The best known positive trial is small and short. In 44 overweight people with metabolic syndrome who had lost little on diet alone, 30 days of a curcumin phytosome raised weight loss from 1.88% to 4.91%. The comparison was another compound, phosphatidylserine, and the report is labeled preliminary. In 60 overweight and obese girls aged 13 to 18 on a mild weight-loss diet, 10 weeks of turmeric extract did not differ from placebo after adjustment. In a pilot trial in older adults with prediabetes or overweight, of whom 23 of 28 finished, 12 weeks of curcumin did not change BMI or body composition.

When curcumin was added to exercise, a meta-analysis of 7 small trials in 183 obese adults found body fat percentage fell more than with exercise alone. It reported a standardized effect and no kilograms.

Who should be careful

Not for everyone. Strongly absorbable curcumin products are the main safety concern, and they are the kind used in many weight trials. All 7 cases of acute hepatitis reported to Italian phytovigilance up to 2019 involved high-bioavailability, high-dose curcumin supplements. These are spontaneous reports, many patients took other medicines too, and how often it happens cannot be estimated. NCCIH warns that highly bioavailable formulations may harm the liver.

The trials themselves did not show liver harm on average. Across 31 randomized trials, turmeric or curcumin lowered the liver enzymes ALT by 4.09 U/L and AST by 3.81 U/L, on low-quality evidence, and those trials were too small and short to catch a rare reaction. NCCIH says ordinary oral turmeric or curcumin, not modified for better absorption, is likely safe in recommended amounts for up to 2 or 3 months. That window matches the length of most weight trials and says nothing about longer use. This review did not look at interactions with medicines. People with type 2 diabetes, in whom the larger effects were seen, often take them, so that question stays open here.

Not for everyone. NCCIH advises that turmeric supplements during pregnancy may be unsafe, and that little is known about amounts above those in food while breastfeeding. That caution rests on limited data rather than documented harm at food amounts.

What expert bodies say

We found no position from a public health body on turmeric for weight loss. The NCCIH turmeric page, updated in April 2025, covers liver safety and pregnancy and says nothing about weight. The EU register of health claims has no turmeric or curcumin claim on weight. The certainty ratings on this page come from the meta-analyses themselves.

How we searched

What would change this answer

• A trial longer than a year with weight as the main outcome. The diabetes review found only a few trials longer than 22 weeks, and the trials described here ran from 30 days to 12 weeks.
• A trial of turmeric as a cooking spice. Every trial on this page tested a supplement.
• Larger trials at low risk of bias in people without diabetes, where the effect is smallest.
• A head to head test of absorbable forms for both weight and liver safety. The forms used to get a bigger effect are the same ones linked to hepatitis reports.

We found no ongoing trial with weight as an outcome in our copy of ClinicalTrials.gov.

Everything else about the spice is on the turmeric page.

Sources

1. ev-tuwl-01 · Meta-analysis or systematic review · systematic review and network meta-analysis of randomized controlled trials · n = 6171
   moderate certainty of evidence that supplementation of curcumin (MD: -0.82 kg, 95% CI: -1.33, -0.30)
   
   Who: adults with overweight or obesity in randomized trials of nutraceuticals
   Effect: curcumin vs placebo MD -1.8 lb (95% CI -2.9 to -0.66; metric: -0.82 kg, -1.33 to -0.30), moderate certainty
   Certainty: Moderate certainty (GRADE) for curcumin; N is for the whole network of 18 supplements, not curcumin alone.
   Pharmacol Res, 2023 · checked 2026-10-07 · we read the abstract
2. ev-tuwl-02 · Meta-analysis or systematic review · GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials · n = 3691
   Sixty eligible RCTs, with a total sample size of 3691 individuals were included for quantitative analysis. We found that supplementation with curcumin/turmeric significantly reduced body weight (WMD: -0.82 kg, 95% CI: -1.30, -0.35; p = 0.001), body mass index (WMD: -0.30 kg/m2 , 95% CI: -0.53, -0.06, p = 0.013), waist circumference (WMD: -1.31 cm, 95% CI: -1.94, -0.69, p < 0.001), body fat percentage (WMD: -0.88%, 95% CI: -1.51, -0.25, p = 0.007), leptin (WMD = -4.46 ng/mL; 95% CI: -6.70, -2.21, p < 0.001), and increased adiponectin (WMD = 2.48 μg/mL; 95% CI: 1.34, 3.62, p < 0.001).
   
   Who: adults in randomized controlled trials of curcumin or turmeric supplementation
   Effect: body weight WMD -1.8 lb (95% CI -2.9 to -0.77; metric: -0.82 kg, -1.30 to -0.35); BMI -0.30 kg/m2; waist -0.52 in (-1.31 cm); body fat -0.88%
   Certainty: Authors warn of high between-study heterogeneity; search to August 2022.
   Phytother Res, 2023 · checked 2026-10-07 · we read the abstract
3. ev-tuwl-03 · Meta-analysis or systematic review · umbrella review and updated meta-analysis of randomized controlled trials · n = 50 RCTs
   Of these, 21 RCTs were deemed of high risk of bias. Curcumin supplementation significantly reduced BMI, BW, and WC with mean differences (MDs) of -0.24 kg/m2 (95% CI: -0.32, -0.16 kg/m2), -0.59 kg (95% CI: -0.81, -0.36 kg), and -1.32 cm (95% CI: -1.95, -0.69 cm), respectively.
   
   Who: adults in 50 randomized controlled trials of curcumin supplementation
   Effect: body weight MD -1.3 lb (95% CI -1.8 to -0.79; metric: -0.59 kg, -0.81 to -0.36); BMI -0.24 kg/m2; waist -0.52 in (-1.32 cm)
   Certainty: 21 of 50 trials at high risk of bias; search to March 2022.
   Am J Clin Nutr, 2023 · checked 2026-10-07 · we read the abstract
4. ev-tuwl-04 · Meta-analysis or systematic review · GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials · n = 20 RCTs
   Pooled analysis displayed that supplementation with turmeric/curcumin significantly decreased body weight (WMD: -1.9 kg; 95% CI: -2.9 to -0.9; P ≤ 0.001; GRADE = low), waist circumference (WMD: -1.9 cm; 95% CI: -3.5 to -0.2; P = 0.024; GRADE = low), fat mass% (WMD: -2.9%; 95% CI: -5.6 to -0.1, P = 0.041; GRADE = very low), and hip circumference (WMD: -1.0 cm; 95% CI: -1.2 to -0.8; P ≤ 0.001; GRADE = moderate) but no effects on body mass index and waist-to-hip ratio in people with T2DM.
   
   Who: adults with type 2 diabetes or prediabetes in randomized controlled trials of turmeric or curcumin
   Effect: T2DM body weight WMD -4.2 lb (95% CI -6.4 to -2; metric: -1.9 kg, -2.9 to -0.9), GRADE low; no effect on BMI in T2DM
   Certainty: BMI did not change in T2DM despite the weight result; search to June 2024.
   Nutr Diabetes, 2025 · checked 2026-10-07 · we read the abstract
5. ev-tuwl-05 · Meta-analysis or systematic review · GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials · n = 1387
   In general, 20 RCTs, with 1387 participants (698 cases and 689 controls) involved.
   
   Who: adults with prediabetes or type 2 diabetes, 698 on turmeric or curcumin and 689 controls
   Effect: 20 RCTs; doses 80 to 2,100 mg/day; durations from 8 weeks
   Certainty: Study characteristics from the full text (Results).
   Nutr Diabetes, 2025 · checked 2026-10-07 · we read the fulltext
6. ev-tuwl-06 · Meta-analysis or systematic review · dose-response meta-analysis of randomized controlled trials · n = —
   Turmeric/curcumin supplementation with a duration > 22 weeks (WMD = −2.5 kg) revealed a significant reduction in BW.
   
   Who: adults with type 2 diabetes in randomized controlled trials of turmeric or curcumin
   Effect: duration over 22 weeks WMD -5.5 lb (-2.5 kg); duration-weight relation significant (P non-linearity 0.01)
   Certainty: Few trials ran longer than 22 weeks; dose-response is observational across trials.
   Nutr Diabetes, 2025 · checked 2026-10-07 · we read the fulltext
7. ev-tuwl-07 · Meta-analysis or systematic review · systematic review and meta-analysis of randomized controlled trials · n = 699
   Nine RCTs involving 699 participants were included. Pooled estimates were calculated using a random-effects model. Curcumin supplementation significantly reduced BW (weighted mean difference [WMD], -1.65 kg), BMI (WMD, -0.69 kg/m2), and WC (WMD, -0.93 cm). Subgroup analyses indicated greater reductions at doses >1000 mg/d.
   
   Who: adults with type 2 diabetes in randomized controlled trials of curcumin
   Effect: body weight WMD -3.6 lb (-1.65 kg); BMI -0.69 kg/m2; waist -0.37 in (-0.93 cm); greater reductions at doses above 1,000 mg/day
   Certainty: Abstract gives no confidence intervals; review not registered in PROSPERO; search to January 2024.
   Nutr Rev, 2026 · checked 2026-10-07 · we read the abstract
8. ev-tuwl-08 · Meta-analysis or systematic review · umbrella review of meta-analyses of randomized controlled trials (AMSTAR-2, GRADE) · n = —
   Curcumin supplementation may result in a statistically detectable but clinically modest reduction in body weight in patients with MAFLD, while showing limited or no efficacy on BMI and waist circumference.
   
   Who: patients with metabolic-associated fatty liver disease in meta-analyses of randomized trials
   Effect: weight SMD -0.12 (95% CI -0.19 to -0.04); BMI SMD -0.01 (95% CI -0.24 to 0.21); waist SMD -0.27 (95% CI -0.57 to 0.04)
   Certainty: Low to moderate epidemiological strength; standardized effects, not kilograms.
   Medicine (Baltimore), 2026 · checked 2026-10-07 · we read the abstract
9. ev-tuwl-09 · Meta-analysis or systematic review · systematic review and dose-effect meta-analysis of randomized controlled trials · n = 31 RCTs
   Combined effect sizes suggested a significant effect of curcumin supplementation on reduced body weight (BW) (WMD: -0.94 kg, 95% CI: -1.40, -0.47) and body mass index (BMI) (WMD: -0.40 kg/m2, 95% CI: -0.60, -0.19), respectively.
   
   Who: patients with metabolism-related diseases in randomized controlled trials of curcumin
   Effect: body weight WMD -2.1 lb (95% CI -3.1 to -1; metric: -0.94 kg, -1.40 to -0.47); BMI WMD -0.40 kg/m2 (95% CI -0.60 to -0.19)
   Certainty: Authors note potential bias and small samples; search 2011 to July 2021, including Chinese databases.
   Crit Rev Food Sci Nutr, 2023 · checked 2026-10-07 · we read the abstract
10. ev-tuwl-10 · Meta-analysis or systematic review · systematic review and meta-analysis of randomized controlled trials · n = 183
    The CU group benefited more from the reduced Fat% (SMD, 2.18 [0.12, 4.24], p < 0.05, I2 = 0%, p for heterogeneity = 0.98) than the EX group.
    
    Who: obese adults in randomized trials of exercise with or without curcumin
    Effect: body fat % SMD 2.18 (95% CI 0.12 to 4.24) in favor of exercise plus curcumin, I2 0%
    Certainty: 7 small studies; effect given as SMD, no kilograms; body weight not reported in the abstract.
    Lipids, 2025 · checked 2026-10-07 · we read the abstract
11. ev-tuwl-11 · Randomized controlled trial(s) · randomized controlled trial (preliminary), curcumin-phosphatidylserine phytosome vs phosphatidylserine · n = 44
    Curcumin administration increased weight loss from 1.88 to 4.91%, enhanced percentage reduction of body fat (from 0.70 to 8.43%), increased waistline reduction (from 2.36 to 4.14%), improved hip circumference reduction from 0.74 to 2.51% and enhanced reduction of BMI (from 2.10 to 6.43%) (p < 0.01 for all comparisons).
    
    Who: overweight people with metabolic syndrome who lost under 2% of weight after 30 days of diet and lifestyle change
    Effect: weight loss 1.88% to 4.91%; body fat reduction 0.70% to 8.43% (p < 0.01); control phosphatidylserine had no significant effect
    Certainty: Preliminary, 30 days of treatment, blinding not stated in the abstract; control was phosphatidylserine, not an inert placebo.
    Eur Rev Med Pharmacol Sci, 2015 · checked 2026-10-07 · we read the abstract
12. ev-tuwl-12 · Randomized controlled trial(s) · randomized placebo-controlled trial · n = 60
    However, in univariate analysis of covariance, no significant differences were found between the intervention and placebo groups after 10 weeks of supplementation (P > 0.05).
    
    Who: overweight and obese girls aged 13 to 18 in Isfahan, Iran, on a weight maintenance or mild weight loss diet
    Effect: no significant between-group differences after 10 weeks in analysis of covariance (P > 0.05)
    Certainty: Within-group changes were significant but the adjusted between-group comparison was not.
    Sao Paulo Med J, 2019 · checked 2026-10-07 · we read the abstract
13. ev-tuwl-13 · Randomized controlled trial(s) · pilot randomized double-blind placebo-controlled trial · n = 28
    Body mass index, lipid profiles, and body composition showed no significant changes over the study period.
    
    Who: adults aged 60 or older with prediabetes or overweight or obesity
    Effect: no significant changes in BMI, lipid profile or body composition over 12 weeks
    Certainty: Pilot; 23 of 28 completed; low dose.
    Nutrients, 2025 · checked 2026-10-07 · we read the abstract
14. ev-tuwl-14 · Meta-analysis or systematic review · systematic review and dose-response meta-analysis of randomized controlled trials · n = 31 RCTs
    Turmeric/curcumin supplementation significantly reduced blood levels of ALT (WMD = -4.09 U/L; 95 % CI = -6.49, -1.70) and AST (WMD = -3.81 U/L; 95 % CI = -5.71, -1.91), but not GGT (WMD: -12.78 U/L; 95 % CI: -28.20, 2.64).
    
    Who: adults in randomized controlled trials of turmeric or curcumin supplementation
    Effect: ALT WMD -4.09 U/L (95% CI -6.49 to -1.70); AST WMD -3.81 U/L (95% CI -5.71 to -1.91); GGT not significant
    Certainty: Quality of evidence low for AST and ALT; trials are too small and short to detect rare idiosyncratic liver injury.
    Complement Ther Med, 2023 · checked 2026-10-07 · we read the abstract
15. ev-tuwl-15 · Observational data · pharmacovigilance case series and systematic review of case reports · n = 30
    Seven cases of acute hepatitis occurring in Tuscany up to September 2019 are described. In all cases, hepatotoxicity was associated with Curcuma longa formulations with high bioavailability and high dosage of curcumin/curcuminoids.
    
    Who: 7 Tuscan spontaneous reports plus 23 published case reports of hepatotoxicity after Curcuma longa supplements
    Effect: all 7 Italian cases with high-bioavailability, high-dose products; positive dechallenge in 16 of 23 published cases
    Certainty: Spontaneous reports; most published patients took other medicines too; incidence cannot be estimated.
    Br J Clin Pharmacol, 2021 · checked 2026-10-07 · we read the abstract
16. ev-tuwl-16 · Position of an expert body · agency fact sheet · n = —
    Highly bioavailable formulations of curcumin, which enhance the body’s ability to absorb the curcumin, may harm your liver.
    
    Who: general public, NIH consumer fact sheet updated April 2025
    Effect: position statement; no effect size
    Certainty: Position of a US federal center; not a dose limit.
    NCCIH (NIH), Turmeric: Usefulness and Safety, last updated April 2025 · checked 2026-10-07 · we read the section
17. ev-tuwl-17 · Position of an expert body · agency fact sheet · n = —
    Conventionally formulated oral turmeric or curcumin (not modified to enhance bioavailability) is likely safe in the recommended amounts for up to 2 or 3 months.
    
    Who: general public, NIH consumer fact sheet updated April 2025
    Effect: likely safe up to 2 or 3 months; nausea, reflux, stomach upset, diarrhea or constipation possible
    Certainty: Safety window matches the length of most weight trials; longer use is not covered.
    NCCIH (NIH), Turmeric: Usefulness and Safety, last updated April 2025 · checked 2026-10-07 · we read the section
18. ev-tuwl-18 · Position of an expert body · agency fact sheet · n = —
    The use of turmeric supplements during pregnancy may be unsafe. Little is known about whether it’s safe to use turmeric in amounts greater than those commonly found in food while breastfeeding.
    
    Who: pregnant and breastfeeding women, NIH consumer fact sheet updated April 2025
    Effect: position statement; no effect size
    Certainty: Caution based on limited data, not on documented harm at food doses.
    NCCIH (NIH), Turmeric: Usefulness and Safety, last updated April 2025 · checked 2026-10-07 · we read the section