Turmeric Dosage For Weight Loss

Obesity is a disorder where there is excess accumulation of fat in the body. This leads to excess body weight. Obesity brings along other dangers of heart diseases, high blood pressure and diabetes.

It is observed that obesity affects about 12.7 million children and adolescents in the U.S. and one-third (36.5%) of U.S. adults have obesity.

Any person having his/her BMI from 25 – 29.9 is said to be overweight. If his/her BMI is 30 and above, he/she is said to be obese. If BMI is 40 and above, he/she is severely obese.

Childhood obesity occurs when the weight of the child is high above the normal bar for his/her age and height. This happens due to a variety of reasons mainly due to the overexposure to unhealthy fat rich junk food, and comparatively very less activity.

Even factors such as lack of breastfeeding at the time of infancy has been linked with childhood obesity.

Adult obesity mostly occurs from poor exercise, fluctuating sleeping and diet patterns, and of course, intake of fatty foods. Adult obesity, if not curbed in good time, leads to other health complications like diabetes, cancer, strokes, etc.

Consequences of obesity are many. Disorders and diseases like osteoarthritis, higher rate of mortality, Type 2 diabetes, sleep apnea, depression, anxiety, etc.

How Turmeric Benefits In Weight Loss

Many plants contain different naturally occurring chemicals which hasten the process of weight loss. Turmeric is one such plant. The phytochemical “curcumin” plays a crucial role in facilitating weight loss.

  • Turmeric reduces fat mass and accelerates diet and exercise induced weight loss
  • It helps detoxify the liver, which is the essential organ for burning fat.
  • It improves digestion
  • It has an anti-inflammatory effect, hence reduces obesity- induced inflammation
  • It reduces Type 2 diabetes associated with obesity.
  • Obesity reduces the expression of antioxidant enzymes. Turmeric increases the antioxidant level in such people.
  • Curcumin changes white fat cells (bad fat cells) to brown fat cells (good fat cells).
  • Curcumin lowers bad cholesterol levels.
  • Turmeric enhances rate of metabolism (breakdown of food particles and formation of energy).


Turmeric for weight loss

Curcumin formulation benefits in weight loss

Best Ways To Take Turmeric For Weight Loss

Turmeric dosage for weight loss 1

Disclaimer – There is no particular prescribed dose of turmeric defined for obesity. Based on the studies and reader’s reports we have summarized various ways of taking turmeric which could benefit in this condition.

Various studies have investigated the beneficial role of turmeric in obesity.

The dosage depends on the formulation of the turmeric supplement and severity of the health condition. Here is the recommended dose:

Fresh Turmeric roots

Turmeric roots are a great addition to diet but it is difficult to expect a therapeutic effect from the limited amounts of roots we consume.

Recommended intake: 1-3g or ½ inch long piece of root sliced or chopped. You can also juice it and take it with a pinch of black pepper. This can be a part of your fresh juices or taken individually. You can also make Golden Paste from fresh roots.

Further Read – Is fresh turmeric better then powder?

Turmeric powder

If you are including turmeric powder in cooking then 1 tsp daily is sufficient. Always opt for good quality organic turmeric powder (How to identify organic turmericRecommended Turmeric brands)

However if you take turmeric powder straight with black pepper then it would be 1-2 g of turmeric powder with a pinch of black pepper.

In terms of teaspoon that would be 1 teaspoon of turmeric powder with ¼ tsp freshly ground black pepper powder twice a day.

Start with small dose and increase gradually. Avoid taking it on an empty stomach. You can also prepare DIY Turmeric Capsules.

Maximum dose: 1 tsp of turmeric powder with ¼ tsp freshly ground black pepper thrice a day

Golden Paste

Golden Paste combines heat, black pepper and healthy fats to increase the absorption of turmeric.

It is highly recommended to take this paste after/with meals and to avoid taking it close to other medications. (Read Does Turmeric cause acid reflux? Black pepper in GP: Does it cause drug interaction?) Here is the recipe.

You can also make Golden Paste from fresh roots.

Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose by ¼ teaspoon every week. Continue till reach a dose of 1-2 tsp 2-3 times a day.

This is the ideal dose of Golden Paste where you should experience some benefits. However the ideal dose differs with every individual; some may need less some may need more.

Thinking of other ways to take Golden Paste read 10 ways to take Golden Paste

Maximum dosage: 1 table spoon 2-3 times a day only advised if you are comfortable taking it and not experiencing gastric side effects.

Turmeric tincture

Turmeric tinctures are considered to be very beneficial as they pack tremendous potency in a small dose; but there is not much evidence about its efficacy in obesity and weight loss.

Take 10-30 drops 2-3 times a day depending on the condition. It can be added to teas, juices or smoothies.

Maximum dosage: 20-30 drops 3 times a day

Turmeric tea

This is a good option for tea lovers and who want to skip the taste of turmeric paste. Here is the recipe for Turmeric Tea.

Recommended intake: 1-2 cups a day

Turmeric Milk

This is just perfect when it comes to combating pain naturally. You can find the recipe for Turmeric Milk here.

Recommended intake: 1-2 cups a day

Turmeric supplements

The recommended dosage for supplements is 300-400mg 2-3 times a day for standardized 95% curcumin extract.

However the dose would differ based on the formulation, hence it is best to consult a doctor before taking turmeric supplements.

Avoid taking supplements on an empty stomach and close to the time of taking medicines. Consult a doctor before taking turmeric supplements.


Turmeric in diet is absolutely safe. Turmeric supplements should be taken with care. (Read Side effects of Turmeric)

If you are taking blood thinners, turmeric supplements should be avoided. Turmeric can be included in diet in small doses. If suffering from a bleeding disorder consult a doctor and herbalist or naturopath before taking turmeric.

Turmeric supplements should be avoided in case of pregnancy and lactation. Discontinue use of turmeric supplements 2 weeks prior to surgery.

Turmeric supplements should be avoided in case of gall bladder obstructions. (Should you take turmeric if you have gallstones?)

Turmeric may interact with certain medications like stomach acid reducing drugs, diabetes medications, blood thinners. Avoid taking turmeric supplements at the same time as medicines.

If suffering from gout or kidney stones, limit intake of turmeric as a spice. (Read Does turmeric cause kidney stones? Is turmeric safe in gout?)

Consult a health practitioner before taking turmeric supplements.

If harrowed by turmeric stains here is how you can take care of them.


Curcumin, one of the active ingredient in turmeric, has many benefits in the area of weight loss.

Turmeric helps in digestion and metabolism. It even protects the body from various side- disorders which accompany obesity. One can just incorporate turmeric in required dosage in their diet and hasten weight loss!

About the Author


Turmeric for Health's writer team consists of passionate writers from the fields of biotechnology, pharmacy, nutrition, Ayurveda & microbiology.Our writers are highly qualified with many having Ph.D., M.Tech & MSc degrees while others having B.Tech, BSc, B.Pharm. Our differentiation lies in researching and presenting ONLY FACTUAL SCIENTIFIC information. We spend 10s of hours to write a single article. Info of our articles is sourced from reliable scientific sources which are also provided as a link alongside for readers to refer if they want. You can read more about our team in the " About us" section.

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  1. hi
    i am a 59 yr old female and have been gaining a little weight for almost 9 months
    going from 195 pds to 219 pds currently i am 5′ 81/2 ”
    i’m sure part of my weight gain is due to psychotropic meds
    even still i am basically healthy because of my taking other natural supplements
    i have tried alot of different ways to lose weight but to no avail
    i followed the golden paste recipe and had a dose of golden milk
    with coconut milk this evening
    i hate to admit it but i am desperate to find something that works
    can you give me some advice as to how much turmeric paste i should take and how i should take it for weight loss
    i am on a fixed income and cannot afford to go to an ayurveda dr
    please help if you can
    thank you in advance

    1. Hi.You can take Golden Paste. Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose gradually to 1 tsp 2-3 times a day over a few weeks. Best taken with food to avoid acid reflux.
      Avoid taking it at the same time when you take meds.
      If you are taking golden milk it would be 1 cup daily but yes you might have to watch the calories in coconut milk.
      Also you can consider taking a quality curcumin supplement to offset the weight gain associated with psychotropic drugs and also curcumin acts on neurotransmitters in order to benefit brain health.