Table of ContentsView AllTable of ContentsBenefitsHow Much Can You Drink Daily?PreparationBioavailabilitySide Effects
Table of ContentsView All
View All
Table of Contents
Benefits
How Much Can You Drink Daily?
Preparation
Bioavailability
Side Effects
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6 Benefits of Golden Turmeric Tea (With or Without Milk)
Turmeric has been used for centuries in traditional medicine, particularly in Ayurveda, for its potential health benefits. The active compound in turmeric responsible for its vibrant color and many of its health properties is curcumin.
Though scientific research on the health benefits of turmeric is ongoing, some studies suggest that turmeric and curcumin offer several potential health benefits. Here are six ways you might benefit from drinking turmeric tea.
What is Ayurveda?Ayurveda is an ancient system of medicine rooted in India. The word “Ayurveda” is derived from the Sanskrit words “ayur,” meaning life, and “veda,” meaning knowledge. Ayurveda is a holistic approach to health and wellness that combines practices like nutrition, herbal medicine, massage, yoga, and meditation with the belief that the mind, body, and spirit are interconnected.
What is Ayurveda?
Ayurveda is an ancient system of medicine rooted in India. The word “Ayurveda” is derived from the Sanskrit words “ayur,” meaning life, and “veda,” meaning knowledge. Ayurveda is a holistic approach to health and wellness that combines practices like nutrition, herbal medicine, massage, yoga, and meditation with the belief that the mind, body, and spirit are interconnected.
Anti-Inflammatory Properties
Curcumin, the main active ingredient in turmeric, has potent anti-inflammatory properties.Chronic inflammationis believed to contribute to various diseases, and curcumin may help reduce inflammation in the body.
Antioxidant Effects
Turmeric is rich inantioxidants, which can help neutralize free radicals in the body. Free radicals are unstable molecules that can damage cells and contribute to aging and various diseases.The antioxidants in turmeric, including curcumin, may help protect cells fromoxidative stress.
Joint Health Support
Some studies suggest that turmeric may be beneficial forjoint health. It may help alleviate arthritis symptoms thanks to its anti-inflammatory properties. Some studies even suggest that turmeric has a therapeutic effect on joints that is similar to that ofnonsteroidal anti-inflammatory drugs (NSAIDs).
Digestive Health
Turmeric may help stimulate the production ofbile, a fluid your liver secretes to break down dietary fat and aid digestion. Additionally, turmeric’s anti-inflammatory benefits may benefit individuals with digestive conditions likeinflammatory bowel disease (IBD).
Immune System Support
Curcumin may help support normal immune function. Though more research is necessary, some studies suggest that turmeric may help regulate the immune response and enhance the body’s ability to fight infections.
Heart Health
Studies suggest that curcumin may help support the health of blood vessels and promote better blood flow.Additionally, its anti-inflammatory and antioxidant properties may help lower risk factors for cardiovascular diseases, making turmeric tea a potentially heart-healthy addition to a balanced diet.
Turmeric and Its Antioxidant Curcumin
How Many Cups of Turmeric Tea Can You Drink Daily?
For a frame of reference, 1 teaspoon of turmeric is 3 grams.The dried turmeric you use to make tea contains around 3% curcumin.Countlessturmeric supplementsare available that range from 500–10,000 milligrams (mg) of turmeric per dose based on what has worked in studies for various conditions.
In comparison, 1 cup of turmeric tea generally contains a smaller amount of turmeric than most supplements do.
The amount of turmeric tea you can drink daily depends on individual factors like tolerability and personal preference. For most people, a moderate intake of 1 or 2 cups per day can offer turmeric’s benefits without a high risk of side effects.
How to Prepare Turmeric Tea
Depending on your preferences, there are a few variations in how you can make golden turmeric tea. Below is a basic recipe for preparing this belly-warming beverage. Note that you can use either fresh turmeric root or dried turmeric powder.
Ingredients:
Directions:
Let your turmeric tea settle until it’s cool enough to drink. It is delicious, but research also shows that boiling turmeric doesn’t reduce its antioxidant activity.
Golden Milk: The Turmeric Drink With 10 Surprising Health Benefits
How to Increase Turmeric Bioavailability in Tea
Adding even a small amount of turmeric to your diet on its own is a great way to reap its health benefits. However, its main bioactive compound, curcumin, isn’t very bioavailable on its own. This means that your body actually absorbs and utilizes only a small percentage of it without help.
When you finish preparing turmeric tea, then, add a dash of some black pepper (or as much as you like).
Why You Should Use Turmeric and Black Pepper Together
Side Effects and Interactions
Turmeric tea is generally considered safe for most healthy people when consumed moderately. However, specific populations may need to take caution when adding turmeric tea to their diet because it maypose potential risks and interactions with medications.
Potential side effects
For some people, consuming turmeric tea may result in side effects like:
Potential interactions
Turmeric may interact with the following medications, reducing their effectiveness or activity in the body:
If you take any of these medications or supplements, talk to a healthcare provider before adding turmeric to your diet.
Summary
Turmeric tea is a healthy beverage for most, but those who take iron supplements or medications for diabetes or blood-thinning should take caution. If you use these products, speak with a healthcare provider before adding turmeric to your diet. Otherwise, enjoy the aromatic and flavorful delight turmeric tea has to offer.
22 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hewlings SJ, Kalman DS.Curcumin: a review of its effects on human health.Foods. 2017;6(10):92. doi:10.3390/foods6100092Sharma H.Ayurveda: Science of life, genetics, and epigenetics.Ayu. 2016;37(2):87-91. doi:10.4103/ayu.AYU_220_16Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Sharifi-Rad J, El Rayess Y, Rizk AA, et al.Turmeric and its major compound curcumin on health: bioactive effects and safety profiles for food, pharmaceutical, biotechnological and medicinal applications.Front Pharmacol. 2020;11:01021. doi:10.3389/fphar.2020.01021Janciauskiene S.The beneficial effects of antioxidants in health and diseases.Chronic Obstr Pulm Dis. 2020;7(3):182-202. doi:10.15326/jcopdf.7.3.2019.0152Dehzad MJ, Ghalandari H, Nouri M, Askarpour M.Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials.Cytokine. 2023;164:156144. doi:10.1016/j.cyto.2023.156144Paultre K, Cade W, Hernandez D, et al.Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review.BMJ Open Sport Exerc Med. 2021;7(1):e000935. Published 2021 Jan 13. doi:10.1136/bmjsem-2020-000935Atefi M, Darand M, Entezari MH, et al.A systematic review of the clinical use of curcumin for the management of gastrointestinal diseases.Adv Exp Med Biol. 2021;1291:295-326. doi:10.1007/978-3-030-56153-6_18Peng Y, Ao M, Dong B, et al.Anti-inflammatory effects of curcumin in the inflammatory diseases: status, limitations and countermeasures.Drug Des Devel Ther. 2021;15:4503-4525. doi:10.2147/DDDT.S327378Hallajzadeh J, Milajerdi A, Kolahdooz F, et al.The effects of curcumin supplementation on endothelial function: a systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2019;33(11):2989-2995. doi:10.1002/ptr.6477Cox FF, Misiou A, Vierkant A, et al.Protective effects of curcumin in cardiovascular diseases—impact on oxidative stress and mitochondria.Cells. 2022;11(3):342. doi:10.3390/cells11030342FoodData Central.Spices, turmeric, ground.Stohs SJ, Chen O, Ray SD, et al.Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: a review.Molecules. 2020;25(6):1397. Published 2020 Mar 19. doi:10.3390/molecules25061397Chandan S, Mohan BP, Chandan OC, et al.Curcumin use in ulcerative colitis: is it ready for prime time? A systematic review and meta-analysis of clinical trials.Ann Gastroenterol. 2020;33(1):53-58. doi:10.20524/aog.2019.0439Hercz D, Jiang SH, Webster AC.Interventions for itch in people with advanced chronic kidney disease.Cochrane Database Syst Rev. 2020;12(12):CD011393. doi:10.1002/14651858.CD011393.pub2Zeng L, Yu G, Hao W, et al.The efficacy and safety ofCurcuma longaextract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis.Biosci Rep. 2021;41(6):BSR20210817. doi:10.1042/BSR20210817Sun JL, Ji HF, Shen L.Impact of cooking on the antioxidant activity of spice turmeric.Food Nutr Res. 2019;63:10.29219/fnr.v63.3451. doi:10.29219/fnr.v63.3451National Center for Complementary and Integrative Health.Turmeric.Palaniappan V, Karthikeyan K.Turmeric: the yellow allergen.Indian Dermatol Online J. 2022;14(4):459-464. doi:10.4103/idoj.idoj_340_22Smith TJ, Ashar BH.Iron deficiency anemia due to high-dose turmeric.Cureus. 2019;11(1):e3858. doi:10.7759/cureus.3858Zhang DW, Fu M, Gao SH, Liu JL.Curcumin and diabetes: a systematic review.Evid Based Complement Alternat Med. 2013;2013:636053. doi:10.1155/2013/636053Kim K, Park KI.A review of antiplatelet activity of traditional medicinal herbs on integrative medicine studies.Evid Based Complement Alternat Med. 2019;2019:7125162. doi:10.1155/2019/7125162
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hewlings SJ, Kalman DS.Curcumin: a review of its effects on human health.Foods. 2017;6(10):92. doi:10.3390/foods6100092Sharma H.Ayurveda: Science of life, genetics, and epigenetics.Ayu. 2016;37(2):87-91. doi:10.4103/ayu.AYU_220_16Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Sharifi-Rad J, El Rayess Y, Rizk AA, et al.Turmeric and its major compound curcumin on health: bioactive effects and safety profiles for food, pharmaceutical, biotechnological and medicinal applications.Front Pharmacol. 2020;11:01021. doi:10.3389/fphar.2020.01021Janciauskiene S.The beneficial effects of antioxidants in health and diseases.Chronic Obstr Pulm Dis. 2020;7(3):182-202. doi:10.15326/jcopdf.7.3.2019.0152Dehzad MJ, Ghalandari H, Nouri M, Askarpour M.Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials.Cytokine. 2023;164:156144. doi:10.1016/j.cyto.2023.156144Paultre K, Cade W, Hernandez D, et al.Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review.BMJ Open Sport Exerc Med. 2021;7(1):e000935. Published 2021 Jan 13. doi:10.1136/bmjsem-2020-000935Atefi M, Darand M, Entezari MH, et al.A systematic review of the clinical use of curcumin for the management of gastrointestinal diseases.Adv Exp Med Biol. 2021;1291:295-326. doi:10.1007/978-3-030-56153-6_18Peng Y, Ao M, Dong B, et al.Anti-inflammatory effects of curcumin in the inflammatory diseases: status, limitations and countermeasures.Drug Des Devel Ther. 2021;15:4503-4525. doi:10.2147/DDDT.S327378Hallajzadeh J, Milajerdi A, Kolahdooz F, et al.The effects of curcumin supplementation on endothelial function: a systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2019;33(11):2989-2995. doi:10.1002/ptr.6477Cox FF, Misiou A, Vierkant A, et al.Protective effects of curcumin in cardiovascular diseases—impact on oxidative stress and mitochondria.Cells. 2022;11(3):342. doi:10.3390/cells11030342FoodData Central.Spices, turmeric, ground.Stohs SJ, Chen O, Ray SD, et al.Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: a review.Molecules. 2020;25(6):1397. Published 2020 Mar 19. doi:10.3390/molecules25061397Chandan S, Mohan BP, Chandan OC, et al.Curcumin use in ulcerative colitis: is it ready for prime time? A systematic review and meta-analysis of clinical trials.Ann Gastroenterol. 2020;33(1):53-58. doi:10.20524/aog.2019.0439Hercz D, Jiang SH, Webster AC.Interventions for itch in people with advanced chronic kidney disease.Cochrane Database Syst Rev. 2020;12(12):CD011393. doi:10.1002/14651858.CD011393.pub2Zeng L, Yu G, Hao W, et al.The efficacy and safety ofCurcuma longaextract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis.Biosci Rep. 2021;41(6):BSR20210817. doi:10.1042/BSR20210817Sun JL, Ji HF, Shen L.Impact of cooking on the antioxidant activity of spice turmeric.Food Nutr Res. 2019;63:10.29219/fnr.v63.3451. doi:10.29219/fnr.v63.3451National Center for Complementary and Integrative Health.Turmeric.Palaniappan V, Karthikeyan K.Turmeric: the yellow allergen.Indian Dermatol Online J. 2022;14(4):459-464. doi:10.4103/idoj.idoj_340_22Smith TJ, Ashar BH.Iron deficiency anemia due to high-dose turmeric.Cureus. 2019;11(1):e3858. doi:10.7759/cureus.3858Zhang DW, Fu M, Gao SH, Liu JL.Curcumin and diabetes: a systematic review.Evid Based Complement Alternat Med. 2013;2013:636053. doi:10.1155/2013/636053Kim K, Park KI.A review of antiplatelet activity of traditional medicinal herbs on integrative medicine studies.Evid Based Complement Alternat Med. 2019;2019:7125162. doi:10.1155/2019/7125162
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hewlings SJ, Kalman DS.Curcumin: a review of its effects on human health.Foods. 2017;6(10):92. doi:10.3390/foods6100092Sharma H.Ayurveda: Science of life, genetics, and epigenetics.Ayu. 2016;37(2):87-91. doi:10.4103/ayu.AYU_220_16Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Sharifi-Rad J, El Rayess Y, Rizk AA, et al.Turmeric and its major compound curcumin on health: bioactive effects and safety profiles for food, pharmaceutical, biotechnological and medicinal applications.Front Pharmacol. 2020;11:01021. doi:10.3389/fphar.2020.01021Janciauskiene S.The beneficial effects of antioxidants in health and diseases.Chronic Obstr Pulm Dis. 2020;7(3):182-202. doi:10.15326/jcopdf.7.3.2019.0152Dehzad MJ, Ghalandari H, Nouri M, Askarpour M.Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials.Cytokine. 2023;164:156144. doi:10.1016/j.cyto.2023.156144Paultre K, Cade W, Hernandez D, et al.Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review.BMJ Open Sport Exerc Med. 2021;7(1):e000935. Published 2021 Jan 13. doi:10.1136/bmjsem-2020-000935Atefi M, Darand M, Entezari MH, et al.A systematic review of the clinical use of curcumin for the management of gastrointestinal diseases.Adv Exp Med Biol. 2021;1291:295-326. doi:10.1007/978-3-030-56153-6_18Peng Y, Ao M, Dong B, et al.Anti-inflammatory effects of curcumin in the inflammatory diseases: status, limitations and countermeasures.Drug Des Devel Ther. 2021;15:4503-4525. doi:10.2147/DDDT.S327378Hallajzadeh J, Milajerdi A, Kolahdooz F, et al.The effects of curcumin supplementation on endothelial function: a systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2019;33(11):2989-2995. doi:10.1002/ptr.6477Cox FF, Misiou A, Vierkant A, et al.Protective effects of curcumin in cardiovascular diseases—impact on oxidative stress and mitochondria.Cells. 2022;11(3):342. doi:10.3390/cells11030342FoodData Central.Spices, turmeric, ground.Stohs SJ, Chen O, Ray SD, et al.Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: a review.Molecules. 2020;25(6):1397. Published 2020 Mar 19. doi:10.3390/molecules25061397Chandan S, Mohan BP, Chandan OC, et al.Curcumin use in ulcerative colitis: is it ready for prime time? A systematic review and meta-analysis of clinical trials.Ann Gastroenterol. 2020;33(1):53-58. doi:10.20524/aog.2019.0439Hercz D, Jiang SH, Webster AC.Interventions for itch in people with advanced chronic kidney disease.Cochrane Database Syst Rev. 2020;12(12):CD011393. doi:10.1002/14651858.CD011393.pub2Zeng L, Yu G, Hao W, et al.The efficacy and safety ofCurcuma longaextract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis.Biosci Rep. 2021;41(6):BSR20210817. doi:10.1042/BSR20210817Sun JL, Ji HF, Shen L.Impact of cooking on the antioxidant activity of spice turmeric.Food Nutr Res. 2019;63:10.29219/fnr.v63.3451. doi:10.29219/fnr.v63.3451National Center for Complementary and Integrative Health.Turmeric.Palaniappan V, Karthikeyan K.Turmeric: the yellow allergen.Indian Dermatol Online J. 2022;14(4):459-464. doi:10.4103/idoj.idoj_340_22Smith TJ, Ashar BH.Iron deficiency anemia due to high-dose turmeric.Cureus. 2019;11(1):e3858. doi:10.7759/cureus.3858Zhang DW, Fu M, Gao SH, Liu JL.Curcumin and diabetes: a systematic review.Evid Based Complement Alternat Med. 2013;2013:636053. doi:10.1155/2013/636053Kim K, Park KI.A review of antiplatelet activity of traditional medicinal herbs on integrative medicine studies.Evid Based Complement Alternat Med. 2019;2019:7125162. doi:10.1155/2019/7125162
Hewlings SJ, Kalman DS.Curcumin: a review of its effects on human health.Foods. 2017;6(10):92. doi:10.3390/foods6100092
Sharma H.Ayurveda: Science of life, genetics, and epigenetics.Ayu. 2016;37(2):87-91. doi:10.4103/ayu.AYU_220_16
Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0
Sharifi-Rad J, El Rayess Y, Rizk AA, et al.Turmeric and its major compound curcumin on health: bioactive effects and safety profiles for food, pharmaceutical, biotechnological and medicinal applications.Front Pharmacol. 2020;11:01021. doi:10.3389/fphar.2020.01021
Janciauskiene S.The beneficial effects of antioxidants in health and diseases.Chronic Obstr Pulm Dis. 2020;7(3):182-202. doi:10.15326/jcopdf.7.3.2019.0152
Dehzad MJ, Ghalandari H, Nouri M, Askarpour M.Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials.Cytokine. 2023;164:156144. doi:10.1016/j.cyto.2023.156144
Paultre K, Cade W, Hernandez D, et al.Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review.BMJ Open Sport Exerc Med. 2021;7(1):e000935. Published 2021 Jan 13. doi:10.1136/bmjsem-2020-000935
Atefi M, Darand M, Entezari MH, et al.A systematic review of the clinical use of curcumin for the management of gastrointestinal diseases.Adv Exp Med Biol. 2021;1291:295-326. doi:10.1007/978-3-030-56153-6_18
Peng Y, Ao M, Dong B, et al.Anti-inflammatory effects of curcumin in the inflammatory diseases: status, limitations and countermeasures.Drug Des Devel Ther. 2021;15:4503-4525. doi:10.2147/DDDT.S327378
Hallajzadeh J, Milajerdi A, Kolahdooz F, et al.The effects of curcumin supplementation on endothelial function: a systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2019;33(11):2989-2995. doi:10.1002/ptr.6477
Cox FF, Misiou A, Vierkant A, et al.Protective effects of curcumin in cardiovascular diseases—impact on oxidative stress and mitochondria.Cells. 2022;11(3):342. doi:10.3390/cells11030342
FoodData Central.Spices, turmeric, ground.
Stohs SJ, Chen O, Ray SD, et al.Highly bioavailable forms of curcumin and promising avenues for curcumin-based research and application: a review.Molecules. 2020;25(6):1397. Published 2020 Mar 19. doi:10.3390/molecules25061397
Chandan S, Mohan BP, Chandan OC, et al.Curcumin use in ulcerative colitis: is it ready for prime time? A systematic review and meta-analysis of clinical trials.Ann Gastroenterol. 2020;33(1):53-58. doi:10.20524/aog.2019.0439
Hercz D, Jiang SH, Webster AC.Interventions for itch in people with advanced chronic kidney disease.Cochrane Database Syst Rev. 2020;12(12):CD011393. doi:10.1002/14651858.CD011393.pub2
Zeng L, Yu G, Hao W, et al.The efficacy and safety ofCurcuma longaextract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis.Biosci Rep. 2021;41(6):BSR20210817. doi:10.1042/BSR20210817
Sun JL, Ji HF, Shen L.Impact of cooking on the antioxidant activity of spice turmeric.Food Nutr Res. 2019;63:10.29219/fnr.v63.3451. doi:10.29219/fnr.v63.3451
National Center for Complementary and Integrative Health.Turmeric.
Palaniappan V, Karthikeyan K.Turmeric: the yellow allergen.Indian Dermatol Online J. 2022;14(4):459-464. doi:10.4103/idoj.idoj_340_22
Smith TJ, Ashar BH.Iron deficiency anemia due to high-dose turmeric.Cureus. 2019;11(1):e3858. doi:10.7759/cureus.3858
Zhang DW, Fu M, Gao SH, Liu JL.Curcumin and diabetes: a systematic review.Evid Based Complement Alternat Med. 2013;2013:636053. doi:10.1155/2013/636053
Kim K, Park KI.A review of antiplatelet activity of traditional medicinal herbs on integrative medicine studies.Evid Based Complement Alternat Med. 2019;2019:7125162. doi:10.1155/2019/7125162
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