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Why’s everyone drinking turmeric tea – and should you be too?
Written byNatalie Beastall
Reviewed byHeeral Patel
Turmeric tea isn’t just a pretty golden brew, it’s an ancient favourite across parts of Asia. Curious why this spicy root is the must-sip of the moment? We’re spilling the secrets
Summary
1What’s turmeric tea?
“An ancient brew that’s a bold yellow-orange colour. Now a coffee shop staple and is made by steeping fresh or dried turmeric..."
2Is turmeric tea good for you?
“We need to look at the ingredient curcumin rather than turmeric to answer this. So, let’s explore the potential benefits...”
3How to make turmeric tea
“Ready to sip your way to golden goodness? Making fresh turmeric tea is a breeze – just five minutes to make...”
With its bold yellow-orange hue, turmeric1 is no wallflower in the spice world. It’s loved for its earthy flavour and long-standing traditional use.2 Related to ginger, it’s the secret behind that vibrant colour in curries and the star ingredient in every turmeric latte that’s ever been posted on Instagram.
But before it became a coffee shop staple, turmeric had centuries of heritage behind it. So, what makes turmeric tea so special? And why are so many people sipping on it for wellness?
From India’s kitchens to your mug, this warming spice has earned its reputation as a go-to herb and now it’s brewing up attention for even more reasons.
What’s turmeric tea?
Turmeric tea is made by steeping either fresh or dried turmeric root in hot water, creating a vibrant orange brew with a warm, earthy kick. Not in the mood to peel roots? No worries – turmeric tea bags are widely available in supermarkets and online, making this golden drink easier than ever to enjoy.
So what’s behind the growing buzz around this ancient brew? The secret’s in a compound called curcumin3 – turmeric’s naturally active ingredient. Curcumin is what gives turmeric its bold colour and has sparked interest for its antioxidant properties and potential anti-inflammatory effects (though research4 is still ongoing and more evidence is needed to confirm those claims).
Still, that hasn’t stopped wellness enthusiasts from sipping it daily in hopes of tapping into its potential benefits.
Is turmeric tea good for you?
To answer this, we need to look at the ingredient curcumin rather than turmeric. So, let’s explore the potential benefits of curcumin.
Turmeric’s not just a kitchen staple. Thanks to its curcumin component, it’s now gaining attention for its potential to support joint health too.4,5
Studies have found curcumin may contribute to joint health (e.g. easing symptoms like morning stiffness and joint swelling) in adults with arthritis,6,7 which might explain its soothing effects.6
That said, the science is still evolving, and more studies with larger groups are needed. But curcumin could be worth a closer look for those looking for alternative ways to care for their joints.
Feeling a little off in the digestion department? Some early studies8,9 suggest that curcumin might help ease inflammation in the digestive tract, especially in adults with gastrointestinal complaints.10
While the research is still in its early days, the signs point to turmeric being a potential ally for a calmer, happier gut. But it’s worth taking these results with a pinch of salt due to the low quality of evidence and high risks of bias.
There’s some buzz there, too. Some studies11,12 hint that it could help lower LDL (aka “bad”) cholesterol and improve blood flow by reducing plaque in your arteries.13
While the research is still limited and it’s difficult to draw conclusions, it’s an exciting area and one more reason to sip this golden tea. Just remember: if you’re taking blood thinners, have a chat with your doctor first.
Your body naturally produces free radicals, but too many of them can damage your cells over time.14 That’s where antioxidants come in, and turmeric is full of them. Curcumin may help neutralise these free radicals before they do harm, supporting your cells and potentially being linked to some long-term health problems.14
Some studies15 show turmeric may have immune-supporting properties, thanks to its antioxidant, antibacterial and antiviral actions.16 While more research is needed, it’s another reason turmeric tea has become a go-to in so many daily wellness rituals.
So, while some studies have shown promising results for these potential benefits, many have been conducted on small sample sizes or over short periods, so it’s hard to make any big claims just yet. But hey, even if the science is still catching up, turmeric tea is still a delicious, feel-good drink that you can enjoy for its amazing flavour.
How to make turmeric tea
Ready to sip your way to golden goodness? Making fresh turmeric tea is a breeze – just five minutes, a handful of ingredients and a single pot. Let’s get brewing.
Ingredients for ginger turmeric tea:
- three heaped teaspoons of ground turmeric
- one tablespoon of grated, fresh ginger
- zest of one small orange
- honey or agave
- lemon slices
- add your turmeric, ginger and orange zest to a jug or teapot
- pour over 500ml of boiled water – watch it swirl into that golden hue
- leave to infuse for roughly five minutes (perfect time to relax and inhale the spicy goodness)
- using a sieve or strainer, pour two mugs of tea
- want it a little sweeter? Add honey or agave, and don’t forget your lemon slice to finish it off
Can I drink turmeric tea every day?
Sure! Turmeric tea is perfectly safe for daily sipping. Since turmeric only contains about 3-5% of curcumin,17 your cup of tea or latte is far from overloaded. So, feel free to sprinkle it into your daily routine without worrying about overdoing it.
What are the side effects of turmeric tea?
The good news is, turmeric tea is generally safe for most people when enjoyed in moderation because most turmeric tea doesn’t contain huge amounts of curcumin. So, if you’re sipping it regularly, you’re unlikely to experience any issues. Just check with your GP if you’re thinking of taking turmeric supplements if you’re on other medication.
The final say
While more research is still needed on humans, early studies are looking promising. But hey, even if turmeric tea doesn’t turn out to have all these benefits, it’s still a warm, comforting and delicious beverage to add to your day!
So, if you’re looking for a caffeine-free swap for your usual cuppa, take a peek at your spice rack – turmeric might just be your new best friend. Or, if tea isn’t your thing, why not try a turmeric latte, aka ‘golden milk’?
If you’re interested in other spices, take a peek at moringa powder and how to use it.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. turmeric | Description, History, & Uses [Internet]. Encyclopedia Britannica. Available from: https://www.britannica.com/plant/turmeric
2. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: Biological actions and medicinal applications. Current science. 2004 Jul 10:44-53. Available at: http://repository.ias.ac.in/5196/1/306.pdf
3. Hay E, Lucariello A, Contieri M, Esposito T, De Luca A, Guerra G, Perna A. Therapeutic effects of turmeric in several diseases: An overview. Chemico-biological interactions. 2019 Sep 1;310:108729. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0009279719308610
4. Shokri-Mashhadi N, Bagherniya M, Askari G, Sathyapalan T, Sahebkar A. A systematic review of the clinical use of curcumin for the treatment of osteoarthritis. Studies on Biomarkers and New Targets in Aging Research in Iran: Focus on Turmeric and Curcumin. 2021:265-82. Available at: https://link.springer.com/chapter/10.1007/978-3-030-56153-6_16
5. NHS. Rheumatoid Arthritis [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/rheumatoid-arthritis/
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7. Zhao J, Liang G, Zhou G, Hong K, Yang W, Liu J, et al. Efficacy and safety of curcumin therapy for knee osteoarthritis: A Bayesian network meta-analysis. Journal of Ethnopharmacology [Internet]. 2024 Mar 1;321:117493. Available from: https://www.sciencedirect.com/science/article/pii/S0378874123013636?via%3Dihub
8. Lopresti AL, Smith SJ, Rea A, Michel S. Efficacy of a curcumin extract (CurcugenTM) on gastrointestinal symptoms and intestinal microbiota in adults with self-reported digestive complaints: a randomised, double-blind, placebo-controlled study. BMC Complementary Medicine and Therapies. 2021 Jan 21;21(1).
9. Yongwatana K, Harinwan K, Chirapongsathorn S, Opuchar K, Sanpajit T, Piyanirun W, et al. Curcuma longa Linn versus omeprazole in treatment of functional dyspepsia: A randomized, double-blind, placebo-controlled trial. Journal of Gastroenterology and Hepatology [Internet]. 2022 Feb 1;37(2):335–41. Available from: https://pubmed.ncbi.nlm.nih.gov/34652861/
10. Brinkhaus B, Hentschel C, Von Keudell C, Schindler G, Lindner M, Stützer H, et al. Herbal medicine with curcuma and fumitory in the treatment of irritable bowel syndrome: a randomized, placebo-controlled, double-blind clinical trial. Scandinavian Journal of Gastroenterology [Internet]. 2005 Aug 1;40(8):936–43. Available from: https://pubmed.ncbi.nlm.nih.gov/16173134/
11. Dehzad MJ, Ghalandari H, Askarpour M. Curcumin/turmeric supplementation could improve blood pressure and endothelial function: A grade-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Clinical nutrition ESPEN [Internet]. 2024 Feb 1;59:194–207. Available from: https://pubmed.ncbi.nlm.nih.gov/38220376/
12. Oliver JM, Stoner L, Rowlands DS, Caldwell AR, Sanders E, Kreutzer A, et al. Novel Form of Curcumin Improves Endothelial Function in Young, Healthy Individuals: A Double-Blind Placebo Controlled Study. Journal of Nutrition and Metabolism. 2016;2016:1–6.
13. Zhang HA, Kitts DD. Turmeric and its bioactive constituents trigger cell signaling mechanisms that protect against diabetes and cardiovascular diseases. Molecular and cellular biochemistry. 2021 Oct;476(10):3785-814. Available at: https://link.springer.com/article/10.1007/s11010-021-04201-6
14. Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. International journal of biomedical science : IJBS [Internet]. 2008 [cited 2024 Jun 10];4(2):89–96. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
15. Kuwabara Y, Hirose A, Lee H, Kakinuma T, Baba A, Takara T. Effects of Highly Bioavailable Curcumin Supplementation on Common Cold Symptoms and Immune and Inflammatory Functions in Healthy Japanese Subjects: A Randomized Controlled Study. Journal of Dietary Supplements. 2023 Mar 16;1–28.
16. Hay E, Lucariello A, Contieri M, Esposito T, De Luca A, Guerra G, Perna A. Therapeutic effects of turmeric in several diseases: An overview. Chemico-biological interactions. 2019 Sep 1;310:108729. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0009279719308610
17. Reema F. Tayyem , Dennis D. Heath , Wael K. Al-Delaimy & Cheryl L. Rock (2006) Curcumin Content of Turmeric and Curry Powders, Nutrition and Cancer, 55:2, 126-131, DOI: 10.1207/s15327914nc5502_2
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