Turmeric Tea: Benefits and How to Make It
Sophia Moore
Turmeric tea is one of the oldest and easiest ways to enjoy the golden spice. Here is what it is traditionally valued for, a simple recipe, and the one trick that makes it actually work.
A warm cup of turmeric tea is comforting, golden, and about as low-effort as wellness rituals get. It also happens to line up with what we now understand about how turmeric is best absorbed. This guide covers the traditional benefits, walks through a five-minute recipe, and explains the absorption detail most people miss.
Quick answer
Turmeric tea is a warm drink made by steeping ground or fresh turmeric in hot water, usually with black pepper, a little fat, and often ginger, lemon, or honey. It is traditionally valued for supporting the body's natural, healthy inflammatory response, joint comfort, and antioxidant support. The key to a good turmeric tea is pairing it with black pepper and a touch of fat, since turmeric's main compound is otherwise poorly absorbed. It takes about five minutes to make.
What turmeric tea is traditionally valued for
Turmeric has one of the longest histories of any spice, valued across India and Asia for thousands of years, a story we tell in turmeric in Ayurveda. Traditionally it is associated with supporting a healthy inflammatory response, joint comfort and everyday mobility, and antioxidant support. Turmeric's headline compound, curcumin, is described in a widely cited review as the major polyphenol behind much of its studied activity. Turmeric tea is simply one of the most pleasant, time-honored ways to fold it into a daily routine.
A simple turmeric tea recipe
This makes one warm mug and takes about five minutes.
- 1 cup water or milk of your choice (a little fat aids absorption)
- 1/2 teaspoon ground turmeric, or a dropper of a whole-root turmeric extract stirred in at the end
- 1 pinch black pepper (small, but it matters for absorption)
- A small piece of fresh grated ginger and a squeeze of lemon, optional
- 1 teaspoon honey to taste
Warm the water or milk gently, do not boil hard. Whisk in the turmeric, pepper, and ginger, and let it steep for a few minutes. Take it off the heat, then stir in lemon and honey. If you use a liquid turmeric extract instead of ground spice, add it once the tea has cooled slightly, since sustained high heat can degrade some of turmeric's delicate compounds. For the golden-milk version, see our golden milk guide.
Tea or a daily extract
Turmeric tea is a lovely ritual, but the amount in a cup is modest and variable, and brewing it every day is not for everyone. If you want a consistent daily dose without the ritual, a whole-root liquid extract is the simple route, and you can still enjoy the tea when you feel like it. Our Golden Turmeric is a whole-root, alcohol-free extract made for exactly that kind of easy daily use, and you can even stir a dropper into your tea.
Frequently asked questions
What are the benefits of turmeric tea? It is a warming, traditional way to take turmeric, associated with supporting a healthy inflammatory response, joint comfort, and antioxidant support. It is more about a comforting daily ritual than a precise dose.
How do you make turmeric tea? Steep about half a teaspoon of ground turmeric in a cup of hot water or milk with a pinch of black pepper, optional ginger and lemon, and honey to taste. The pepper and a little fat are important for absorption.
Do you need black pepper in turmeric tea? A pinch helps significantly. Black pepper's piperine dramatically improves the absorption of turmeric's curcumin, and a little fat helps too since curcumin is fat-soluble.
Can you drink turmeric tea every day? It is traditionally an everyday drink. Keep added sweetener modest, and if you take medications, especially blood thinners, or have gallbladder issues, check with your doctor about regular turmeric use.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This is not medical advice and is for informational purposes only. Before using any dietary supplement, always consult a licensed healthcare professional, especially if you are pregnant or breastfeeding, taking prescription or over-the-counter medications, have gallbladder problems, or have or suspect a medical condition.
Sources
Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017.
