Turmeric Is Here To Stay—What Are The Benefits Of This Superfood?

Turmeric is nicknamed the "golden spice" for its bright yellow color. However, Western wellness aficionados to celebrities like Gisele Bundchen and Victoria Beckham starting latching onto the eye-catching spice int he 2010s for reported health benefits. Turmeric tea and Golden Milk lattes also graced at-home and brick-and-mortar beverage menus.

Health and wellness trends come and go, especially in the age of TikTok, but the Western world's affinity for turmeric appears to be here to stay — and truthfully, is only considered a relatively "new" ingredient in this hemisphere. Turmeric, which is part of the ginger family, is largely grown in India. As a result, turmeric has been used in Indian dishes and beverages for centuries, while also gaining a long-standing reputation for having medicinal properties.

What are the actual benefits of turmeric tea? How often should you drink turmeric tea? Here's everything you need to know.

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Turmeric Tea Benefits

Turmeric has been around for centuries, and the potential benefits are wide-ranging. "Turmeric has been used in India for over 4,000 years, and the earliest accounts describe it as a topical used for food poisoning," explains Dr. Shadi Vahdat, MD, a holistic doctor in Los Angeles.

These days, this colorful spice is famous for its healing benefits beyond treatment for food poisoning. "Turmeric consists of volatile oils, curcuminoids and 100 components that gives it the potent antioxidant, anti-inflammatory, antimicrobial, antifungal and anticancer properties it's known for," Dr. Vahdat continues.

These benefits are what make turmeric famous for helping with improving mood, arthritis, wound healing, gut inflammation and helping people fall asleep. A 2020 review published in Frontiers in Pharmacology also pointed to turmeric's potential to help with depression, arthritis, some cancers, cardiovascular disease and other chronic conditions but noted the need for more, higher-quality research is needed to conclusively show the spice's effects on clinical conditions. A 2022 Cells study specifically on curcumin's effect on cardiovascular disease also noted its promise but the need for more research.

So, why turmeric tea? While you can reap the benefits of turmeric by consuming it in supplement form, Dr. Vahdat says that when it's mixed with some form of fat (which is often the case when you making Golden Milk, a popular form of turmeric tea or latte), your body can absorb it more easily. "Due to turmeric's natural chemical structure and oils, it is found to be best absorbed when consumed with other fats, such nuts, avocado or coconut milk," Dr. Vahdat says.

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If you don't like the taste of turmeric, can you get the same benefits in supplement form? Unfortunately, not as easily.

"Turmeric tea makes it easy to take in the benefits of turmeric," explains nutritionist Trista Best, MPH, RD, LD, a registered dietitian. "Many turmeric supplements use turmeric powder rather than extract, which is less bioavailable and does not produce the same benefits. Turmeric tea is a way to get high-quality turmeric extract in a delicious drink that can also have a calming effect. This compound is naturally anti-inflammatory which can help to improve joint health and gastrointestinal issues, among many others."

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How Often Should You Drink Turmeric Tea?

You should always talk to your doctor to get official health recommendations, but in general, adults can take 400 grams of turmeric powder up to three times a day or up to 3 grams daily of grated turmeric root, according to Dr. Carly James, Ph.D., a nutritionist. "Turmeric is strong stuff, so I’d recommend starting on the lower end and increasing if you feel the need."

As for when you should drink it, that's up to you—but you may want to change up the recipe depending on the time of day. "During the daytime, I may make a turmeric tea with a little saffron to elevate my mood," Dr. Vahdat says. "The added saffron also has added benefits for depression and PMS."

You can also use it for a nightcap. Dr. Vahdat's bedtime recipe includes:

• 1 to 1.5 cups of coconut

• 1/4 tablespoon of ground organic turmeric

• 1/4 teaspoon cinnamon

• 2 to 3 drops of organic vanilla extract

• One organic chamomile tea sachet

Related: One-Pot Turmeric Chicken & Rice

Turmeric Tea Recipe

Speaking of recipes, this delicious, easy turmeric tea recipe by Karen Falbo, the director of nutrition education and a certified natural food chef at Natural Grocers, is a great place to start. 

Yield: 2 servings

Prep time: 3-5 minutes

Cook time: 10 minutes

Ingredients:

• 2 cups organic whole milk (or unsweetened almond or coconut milk)

• 1 teaspoon ground organic turmeric

• 1 organic cinnamon stick

• ? teaspoon organic peppercorns

• 1 teaspoon fresh grated ginger

• 1 teaspoon raw, unfiltered honey

• 2 teaspoons ghee or organic coconut oil

• Freshly ground nutmeg (for garnish)

Instructions

1. In a small saucepan, add the milk, seasonings, and ginger. Whisk to combine and bring to a light boil.

2. Once boiling, immediately reduce the heat to low and simmer for approximately 10 minutes.

3. Strain the milk into individual cups or another heat proof container

4. Add the honey (or another sweetener of choice), stir in the ghee or coconut oil (1 teaspoon per cup) and sprinkle with ground nutmeg. Serve immediately.

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Sources

• Dr. Shadi Vahdat, MD, a holistic doctor in Los Angeles

• Turmeric, the Golden Spice. National Center for Biotechnology Information

• Trista Best, MPH, RD, LD, a registered dietitian

• Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Frontiers in Pharmacology.

• Protective Effects of Curcumin in Cardiovascular Diseases—Impact on Oxidative Stress and Mitochondria. Cells.

• Dr. Carly James, Ph.D., a nutritionist

• Karen Falbo, the director of nutrition education and a certified natural food chef at Natural Grocers