Can Turmeric Improve Body Composition? Here’s What 20 Clinical Trials Reveal
I’m notorious for sneaking turmeric into just about everything I make—cauliflower, yep; golden milk chia pudding, you bet; sourdough? You know it. I love its earthy flavor, the anti-inflammatory benefits, and the vibrant color it brings to a dish. But now I’ve got another reason to keep reaching for this spice.
New research suggests turmeric may do more than brighten up meals—it could actually support weight management and metabolic health1, especially for people with prediabetes and type 2 diabetes.
What researchers looked at
A new systematic review and meta-analysis pooled results from 20 randomized controlled trials to test turmeric or curcumin supplements in people with prediabetes or type 2 diabetes. Then, they measured changes in:
- Body weight
- Waist circumference
- Body fat percentage
- Hip circumference
Importantly, they compared participants who took turmeric/curcumin with those who did not, allowing them to tease out the supplement’s potential effect on weight regulation.
The key findings: Turmeric supports body recomposition
Across the 20 clinical trials, several consistent patterns emerged:
- Average weight loss of ~2 kg (~4.4 pounds) compared to controls
- Waist circumference reduced by ~2–3 cm, a sign of less abdominal fat
- Lower body fat percentage in those supplementing with turmeric/curcumin
- Benefits in both prediabetes and type 2 diabetes populations
Interestingly, these improvements were seen without major changes in body mass index (BMI), highlighting that fat distribution, not just overall weight, was impacted. This matters because central obesity (fat stored around the abdomen) is strongly linked to insulin resistance and metabolic disease, even in people with a “healthy” BMI.
Why turmeric may help with fat metabolism
So, how could a spice influence weight and fat storage? Researchers point to curcumin, the bioactive compound in turmeric, which seems to work on multiple pathways:
- Improving fat metabolism by activating AMP-activated protein kinase, a cellular energy sensor often called the body’s “metabolic master switch.”
- Slowing the growth of fat by preventing new fat cells from maturing
- Enhancing thermogenesis (energy-burning activity) through brown fat pathways.
- Lowering inflammation and oxidative stress, which are known to drive insulin resistance and fat accumulation.
How to apply this research in your life
While supplements were used in the trials, that doesn’t mean you can’t get some benefit from cooking with turmeric regularly. Still, for measurable effects like those seen in the study, supplements with enhanced bioavailability are likely more effective.
If you want to try turmeric for weight and metabolic support:
- Choose supplements wisely: Turmeric supplements can be a great choice for getting a therapeutic dose of curcumin every day. But curcumin alone is poorly absorbed by the body. So always look for turmeric supplements that are optimized for absorption with piperine. Here are our top expert-vetted picks for the best turmeric supplements.
- Incorporate into meals: Add turmeric to soups, roasted vegetables, teas, or smoothies for everyday anti-inflammatory support.
- Don’t forget the big picture: Turmeric is most effective as part of an overall healthy lifestyle—balanced nutrition, regular movement, quality sleep, and stress management all play critical roles in blood sugar control and fat distribution.
The takeaway
Turmeric is one of those small, simple additions that can quietly support your health every day. Add it to your plate (and your supplement stack) to boost metabolism, ease inflammation, and support lasting strength.
