What is turmeric?
Turmeric is a spice that comes from the turmeric plant. It has been used for thousands of years in Asian cuisine and traditional medicine. The active ingredient in turmeric is curcumin, which gives turmeric its bright yellow color. Turmeric has powerful anti-inflammatory and antioxidant properties. Recently, turmeric has become very popular in the West as a health supplement due to its potential health benefits.
Can you drink turmeric?
Yes, you can absolutely drink turmeric, usually by making it into a beverage like golden milk or turmeric tea. Turmeric has poor bioavailability, meaning it is not easily absorbed by the body when eaten. However, when turmeric is consumed with fats or oils, its bioavailability increases. Therefore, many people choose to drink turmeric combined with coconut milk, cow’s milk, or other fatty liquids. The fat helps to deliver the beneficial curcumin in turmeric to the body more efficiently.
What are the benefits of drinking turmeric?
Research has shown that consuming turmeric can have many evidence-based health benefits:
Anti-inflammatory effects
Chronic inflammation contributes to many common diseases. Curcumin has potent anti-inflammatory properties and can help reduce inflammation throughout the body. This can be helpful for conditions like arthritis, heart disease, and autoimmune disorders.
Antioxidant properties
Curcumin is a powerful antioxidant that can neutralize harmful free radicals in the body. This may help slow aging and reduce the risk of developing chronic diseases like cancer.
Improved arthritis symptoms
Research shows curcumin can reduce pain and inflammation associated with arthritis. Consuming turmeric regularly may help improve symptoms of osteoarthritis and rheumatoid arthritis.
Better heart health
Curcumin may improve the function of the endothelium, the lining of blood vessels. This may reduce the risk of atherosclerosis, heart attack, and stroke. Turmeric also helps lower LDL or “bad” cholesterol.
Reduced risk of Alzheimer’s disease
Some research points to the ability of curcumin to help clear amyloid plaque buildup in the brain, which is implicated in Alzheimer’s disease. Consuming turmeric may delay cognitive decline.
Potential cancer benefits
Curcumin shows promise at treating and preventing cancer in animal and human studies. It may block cancer growth and development at the molecular level. More research is needed on turmeric’s anti-cancer effects.
Better digestion
The curcumin in turmeric has antispasmodic and anti-inflammatory effects on the digestive system. It may ease symptoms of digestive disorders like IBS and Crohn’s disease. Turmeric can also stimulate the production of bile, helping with fat digestion.
Reduced risk of heart disease
Curcumin’s anti-inflammatory and antioxidant properties may help prevent atherosclerosis, which is the buildup of plaque in the arteries. This may reduce the likelihood of heart attacks and strokes.
Potential to treat depression
Some early research indicates curcumin may have similar effects as antidepressant medications. More studies are needed, but turmeric may boost mood in people with depression.
Easing arthritis symptoms
Because of its ability to reduce inflammation, turmeric can help relieve the pain and stiffness associated with arthritis. It may work for both rheumatoid and osteoarthritis.
How much turmeric should you drink per day?
There is no official recommended daily amount of turmeric. However, most studies use doses ranging from 500-2000 mg of curcumin per day. Consuming turmeric as a tea, latte, or in a smoothie can help you meet this suggested daily intake. Around 1/2 to 1 teaspoon (1-3 grams) of turmeric powder provides 150-300 mg of curcumin.
Some sources recommend the following daily dosages, although more research is still needed:
- Preventive health: 500-1000 mg curcumin
- Mild joint pain: 1500 mg curcumin
- Chronic disease: Up to 2000 mg curcumin
It’s important to note that curcumin is not easily absorbed on its own, so you need to consume turmeric with piperine (found in black pepper), fatty foods, or heat it to increase bioavailability. Consuming the turmeric as a tea or latte can help with absorption.
How to make turmeric tea
Making turmeric tea is very simple. Here is an easy recipe to try:
Ingredients:
- 1 cup water
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon grated ginger root
- 1 teaspoon honey or lemon (optional)
- 1/8 teaspoon black pepper
Instructions:
- Boil the water in a small saucepan.
- Add the turmeric and ginger. Let simmer for 5-7 minutes.
- Stir in the honey or lemon and black pepper.
- Allow to cool for 5 minutes before drinking.
The black pepper helps make the curcumin more absorbable by the body. This turmeric tea is simple to make but provides a mega-dose of antioxidants and anti-inflammatory compounds. It can be consumed 2-3 times per day.
Risks and precautions
Turmeric consumed in normal dietary amounts is very safe for most people. However, there are some precautions to be aware of:
- Blood thinning medications – Can interact with turmeric, increasing bleeding risk
- Pregnancy – High doses not recommended during pregnancy. May stimulate the uterus.
- Gallbladder issues – Turmeric can worsen gallbladder problems for some susceptible people
- Gastroesophageal reflux disease (GERD) – Can make symptoms like heartburn worse
- Iron deficiency – Turmeric can inhibit iron absorption
- Allergies – Some people are allergic or intolerant to turmeric and experience rash, headaches, or itching after consuming it
It’s best to start with low doses of turmeric and increase slowly over time to gauge your tolerance. Consider discussing with your doctor before consuming medicinal amounts of turmeric for chronic health conditions.
The bottom line
Incorporating one or two servings of turmeric tea or another turmeric beverage into your daily routine is a safe and healthy way to leverage the antioxidant power of turmeric. Curcumin, the active compound in turmeric, has impressive benefits for inflammation, arthritis, heart health, and even pain and depression. Make sure to consume turmeric with black pepper or fats to increase the absorption of curcumin. Doses up to 2000 mg of curcumin per day appear to be very well-tolerated for most people. While more research is still underway, drinking turmeric is an easy, cost-effective wellness habit with proven health advantages.