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8 Unique Benefits of Turmeric Tea – and How to Make It

author avatar Dr. Eric Berg 01/02/2024

Turmeric tea is known for its earthy flavor and distinct golden color, but did you know it also has impressive medicinal benefits? 

Turmeric tea is an ancient beverage that has been used for thousands of years to boost immunity and reduce inflammation.  

Let's explore eight turmeric tea benefits and discover why you should consider adding a cup of turmeric tea to your daily routine.

Woman adding turmeric powder to drink

What is turmeric tea?

Turmeric comes from the root of the Curcuma longa plant, which is part of the ginger family Zingiberaceae. 

Curcumin, the active compound in turmeric, is responsible for its vibrant yellow color and distinct flavor. 

Curcumin has been found to possess potent medicinal properties and may help lower the risk of chronic conditions such as diabetes, heart disease, arthritis, and cancer. 

This medicinal herbal tea is typically made by boiling fresh turmeric root or ground turmeric powder in water and can be enjoyed either hot or cold. 

It's often mixed with other ingredients, such as lemon, ginger root, or manuka honey, to enhance its flavors or add a little sweetness.  

Watch the video below to learn more about the impressive health benefits of turmeric. 


8 health benefits of turmeric tea

The benefits of turmeric tea are mainly linked to its potent anti-inflammatory properties that can help manage digestive issues, lower the risk of cardiovascular diseases, and support healthy brain function. 

Here are eight health benefits of drinking turmeric tea. 

1. Supports brain health 

According to a report published by the Alzheimer's Association, around 6.7 million people have been diagnosed with dementia or Alzheimer's disease in the United States.  

While generally associated with older adults, young-onset dementia can affect younger individuals under the age of 65. 

A study published by the Annals of Indian Academy of Neurology suggests that curcumin has the potential to slow down cognitive decline by inhibiting the formation of amyloid plaques in the brain. 

These plaques consist of protein tangles that disrupt neuronal functions and are linked to the development of dementia and Alzheimer's disease

2. Promotes heart health 

Heart disease is the leading cause of death in the United States, with high cholesterol levels being a significant risk factor. 

Research published in Nutrition Journal reveals that curcumin may support metabolic health and promote balanced cholesterol levels, which is associated with a reduced risk of cardiovascular diseases. 

Additionally, a study published by Cells found that curcumin may prevent the development and progression of atherosclerosis. 

Atherosclerosis is characterized by cholesterol plaque accumulation in the artery wall, which can restrict blood flow and increase the risk of a heart attack or stroke.

Woman putting a hand on her stomach

3. Improves digestive health 

Irritable bowel syndrome (IBS) is a widespread gastrointestinal condition that can cause various digestive issues such as bloating, abdominal discomfort, diarrhea, or constipation. 

Women are disproportionately affected by IBS, which, if left untreated, can result in malnutrition, hemorrhoids, and poor skeletal health.  

Taking curcumin supplements and drinking turmeric tea may be an effective approach to reducing the symptoms of IBS

According to a study published in the Iranian Journal of Public Health, curcumin can lower inflammation in the digestive system, which reduces the risk of IBS and can improve digestive health in individuals with chronic gastrointestinal problems. 

4. Supports a healthy body weight 

Weight gain has been attributed to chronic inflammation, which can disrupt the body's ability to regulate body weight.

Chronic inflammation impairs the ability of your cells to respond to insulin, a key metabolic hormone that regulates blood sugar levels and stimulates weight gain. 

Additionally, chronic inflammation can decrease leptin production, a hormone that regulates food intake and metabolic balance. Low leptin levels can lead to a slower metabolism and increased hunger, ultimately contributing to weight gain and obesity. 

Research published by Biofactors discovered that curcumin has potent anti-inflammatory properties that can help resolve and suppress chronic inflammation, which may lower the risk of weight gain and obesity. 

"Curcumin lowers inflammation, which enhances cellular sensitivity to insulin,” explains Dr. Berg. “This supports blood sugar balance, crucial to maintaining a healthy body weight.” 

Curcumin's ability to promote balanced insulin levels makes turmeric tea a potential weight-loss strategy that may benefit individuals with diabetes, insulin resistance, and metabolic syndrome.

5. May help prevent diabetes

According to the American Diabetes Association, around 1.4 million individuals in the United States are diagnosed with diabetes every year. 

One risk factor is chronic inflammation, which often is linked to excessive body fat and insulin resistance

Research published in Evidence-Based Complementary and Alternative Medicine found curcumin’s anti-inflammatory and antioxidant properties promote metabolic balance and can help lower diabetes-related risk factors such as blood sugar imbalances and insulin resistance. 

Based on these findings, curcumin may help prevent and manage diabetes by reducing inflammation and improving insulin sensitivity. 

Woman with turmeric facial mask

6. Improves skin health

Many skin care products are costly and contain synthetic ingredients that can cause skin irritation. 

Turmeric tea may offer an affordable and organic alternative to topical skincare products. 

Research published by Biofactors found that curcumin's antioxidant properties protect skin cells from damage caused by free radicals.

Free radicals are unstable molecules that can trigger oxidative stress and inflammation, which can impact skin health and lead to premature aging

7. Boosts immunity 

The immune system plays a crucial role in protecting the body from invading microbes such as bacteria, viruses, and yeasts. 

Turmeric has antioxidant and anti-inflammatory properties, which can enhance immune system functions and defend against infections. 

Furthermore, research published by the Internal Journal of Molecular Sciences found that curcumin may have antimicrobial effects that help prevent the growth of potentially harmful microorganisms linked to various infections and diseases. 

8. Nutritional powerhouse 

Turmeric tea is packed with vitamins and minerals that are essential for maintaining health and helping reduce the risk of various diseases. 

According to the U.S. Department of Agriculture (USDA), turmeric is rich in essential nutrients such as iron, potassium, calcium, and magnesium, which are linked to improved bone density, cardiovascular health, and nerve function. 

Furthermore, turmeric is low in calories, making it a nutritious option for daily consumption. 

Turmeric tea in a cup

Type of turmeric tea

Turmeric tea is a versatile drink that can be made with turmeric tea bags, turmeric powder, or freshly grated turmeric roots.

Try mixing turmeric with ginger, cinnamon, nutmeg, coriander, cumin, anise, chamomile and mint. These herbs and spices can further boost your immunity and provide additional health benefits. 

Alternatively, you can add turmeric and coconut milk to green or black tea to create a unique blend of flavors.

Curcumin is poorly absorbed, and adding a pinch of freshly ground black pepper to turmeric tea can help boost its intestinal absorption.

Black pepper contains piperine, a nutritional bioenhancer that promotes the absorption of certain nutrients, including curcumin. 

Woman making turmeric tea

How to make turmeric tea

Making turmeric tea is simple and easy. Here's a basic recipe you can follow.

Total time: 5 minutes

Servings: 1

Per serving: 11 calories, 0 g protein, 3 g carbohydrates, 0 g fat


2 cups water

½ teaspoon turmeric powder

2 tablespoons lemon juice

1 pinch freshly ground black pepper


  1. In a saucepan, bring 2 cups of water to a simmer.

  2. Add ½ teaspoon of turmeric powder, 2 tablespoons of lemon juice, and a pinch of black pepper. 

  3. Whisk ingredients together until well combined. 

  4. Allow tea to cool for a minute or two, then serve while it's hot. 

Golden milk, also known as turmeric latte, is another popular way to consume turmeric and curcumin. 

It’s made by combining ground turmeric with unsweetened coconut milk and other spices such as cinnamon, ginger, and black pepper. 

Who shouldn't drink turmeric tea?

Turmeric tea is generally considered safe and well-tolerated. 

While rare, taking curcumin in large doses may increase the risk of side effects such as skin rashes, headaches, and nausea. 

Additionally, a study published in Cureus discovered that turmeric can reduce intestinal iron absorption in humans by as much as 90 percent.  

Therefore, pregnant women and individuals at risk of iron deficiency should exercise caution when consuming turmeric and curcumin-containing products.  

Curcumin can interact with blood thinners, antacids, and certain diabetes medications, and it’s crucial to discuss the use of turmeric tea with a healthcare provider if you are taking prescription drugs or have a pre-existing health condition. 

turmeric tea with honey

Key takeaways

There are many potential benefits of turmeric tea, including a lower risk of cardiovascular disease and dementia, enhanced metabolic health, and strong immune defenses. 

Turmeric tea can be combined with natural flavors like lemon, manuka honey, and ginger, and adding black pepper can help enhance intestinal curcumin absorption.  

Pregnant women and those at risk of iron deficiency must be careful when incorporating this medicinal herb into their diet, as turmeric tea may reduce iron absorption. 


1. What is the top benefit of turmeric tea for the body?

Turmeric tea has various medicinal properties that can help reduce inflammation, strengthen immunity, and boost antioxidant defenses. 

2. What are the benefits of turmeric?

Curcumin, the active ingredient in turmeric, offers several potential health benefits and may help prevent heart disease, support brain function, promote weight loss, and enhance skin health. 

3. Who should not drink turmeric tea?

Pregnant women and those at risk of iron deficiency should be careful when using turmeric supplements or turmeric tea, as curcumin may inhibit intestinal iron absorption. 

Individuals taking specific medications such as blood thinners, antacids, and diabetes medications should consult their physician before adding turmeric tea or curcumin supplements to their diet. 

4. What happens if I drink turmeric every day?

There are many potential benefits of drinking turmeric tea daily, such as improving digestion and reducing inflammation. Turmeric tea also contains powerful antioxidants that can enhance immune system function and promote overall health. 

5. Can I drink turmeric tea while pregnant?

Pregnant women should speak with their healthcare provider before taking turmeric tea, as it can interfere with iron absorption and may increase the risk of iron deficiency. 

6. How do I make fresh turmeric tea? 

To make turmeric tea, combine ½ teaspoon of turmeric powder, 2 tablespoons of lemon juice, and a pinch of freshly ground black pepper with 2 cups of boiling water. 

7. Is golden milk good for you?

Yes, golden milk has been linked to various health benefits. 

Golden milk is a popular Indian beverage that consists of grated turmeric, milk, and other spices. This natural remedy has been used for thousands of years to reduce inflammation, enhance immune defenses, and improve brain function.  

8. How much caffeine is in turmeric tea?

Turmeric tea doesn't contain caffeine, making it a health-promoting drink you can enjoy during all times of the day without the risk of disrupted sleep. 

9. Can I drink turmeric tea while on blood thinners?

No, curcumin may interact with blood-thinning drugs due to its antiplatelet properties that can magnify the effect of these medications. 

It’s crucial to discuss the use of turmeric tea with a healthcare provider to minimize the risk of side effects of turmeric. 


  1. https://www.alz.org/media/Documents/alzheimers-facts-and-figures.pdf 

  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/ 

  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8833931/

  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/ 

  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9659538/ 

  6. https://pubmed.ncbi.nlm.nih.gov/23339049/ 

  7. https://diabetes.org/about-diabetes/statistics/about-diabetes 

  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/ 

  9. https://pubmed.ncbi.nlm.nih.gov/23315856/ 

  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738113/ 

  11. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231 

  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6414192/ 

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