Turmeric Tea for Pain: Easy Recipe and What Research Shows

To make turmeric tea, simmer about two tablespoons of freshly grated turmeric root (or one heaped teaspoon of ground turmeric) in four cups of water, strain, and add lemon and honey to taste. It is a warming, earthy drink that many people enjoy when their joints ache. What it is not is a replacement for pain medicine: research suggests turmeric may help some people with knee osteoarthritis, but the evidence is modest and most of it comes from concentrated supplements rather than a mug of tea.

Here is the recipe in full, a few ways to make it taste and work better, and a plain account of what science says about turmeric, ibuprofen and safety.

Turmeric tea recipe

Makes about four cups.

4 cups (about 1 litre) water
2 tablespoons grated fresh turmeric root, or 1 heaped teaspoon ground turmeric
Lemon juice and honey, to taste
Optional: a few slices of fresh ginger, a pinch of black pepper, a cinnamon stick

Bring the water to the boil in a saucepan.
Add the turmeric (and ginger or cinnamon, if using). Lower the heat and simmer: 15 to 20 minutes for fresh root, about 10 minutes for powder.
Pour through a fine sieve or a coffee filter, as ground turmeric leaves a gritty sediment.
Stir in lemon juice and honey once it has cooled slightly.

Keep any leftover tea in a covered jar in the fridge for a day or two, and reheat gently. Turmeric stains readily, so rinse pans, spoons and countertops promptly.

Fresh root or ground powder, and useful extras

Fresh turmeric looks like a small, orange-fleshed ginger root and is sold in Asian grocers and many supermarkets. It gives a brighter, slightly peppery flavour. Ground turmeric is more convenient and dissolves less, so straining matters more.

Two additions are worth knowing about. Black pepper contains piperine, a compound used in many supplements because it is thought to improve how much curcumin the body takes up. A little fat, such as a splash of milk or coconut milk, is another common trick; the milky version is often sold in cafés as “golden milk”. Ginger is a natural partner because the two plants are related and their flavours complement each other.

Honey softens the bitterness, but keep it modest if you are watching sugar, and never give honey to babies under one year old.

What research says about turmeric and pain

Turmeric (Curcuma longa) is a member of the ginger family, grown mainly in India and Southeast Asia. It has a long history in Ayurvedic, Chinese and other traditional medicine, used for everything from indigestion to arthritis. Its yellow colour comes mostly from curcumin, the compound most studied for health effects.

According to the US National Center for Complementary and Integrative Health (NCCIH), early studies of turmeric or curcumin taken by mouth are encouraging for knee osteoarthritis, with improvements reported in pain, stiffness and mobility. The agency stresses that better-quality trials are still needed. For most other conditions it is promoted for, including depression, allergies and high cholesterol, there is not enough evidence to say whether it helps.

There is also a caution in the scientific literature. Curcumin is poorly absorbed and unstable in the body, and medicinal chemists have long warned that it gives misleading positive results in many laboratory tests. Large sums of public money have gone into curcumin research without producing an approved treatment, and a prominent researcher in the field had dozens of papers retracted for misconduct. That does not mean turmeric is useless, only that dramatic claims deserve scepticism.

A cup of tea also contains far less curcumin than the extracts used in trials. Enjoy it for comfort, warmth and flavour, not as a dose of medicine.

Turmeric versus ibuprofen: correcting an old claim

Recipes like this one often claim that turmeric works “like ibuprofen without the side effects”. That comparison is unfair to both. Ibuprofen is a non-steroidal anti-inflammatory drug (NSAID) that reliably reduces pain, swelling and fever. It does not cause inflammation, as some wellness sites suggest.

The UK’s National Health Service lists its real risks: stomach ulcers and internal bleeding, kidney problems and, rarely, severe allergic reactions, all more likely at high doses or with long use. The NHS advises taking the lowest dose that works for the shortest time and not using it for more than ten days without a doctor’s advice. People with stomach ulcers, heart, liver or kidney problems, certain types of asthma, or who are pregnant, should check before taking it.

If you rely on painkillers often, that is a reason to see a doctor about the cause, not to swap one remedy for another without advice. Turmeric tea can sit alongside medical treatment, but it should not replace it.

Who should be careful

Pregnancy and breastfeeding. Turmeric in normal food amounts is fine, but NCCIH says supplements may be unsafe in pregnancy, and it is not known whether larger amounts are safe while breastfeeding.
Liver. Some highly absorbable curcumin products have been linked to liver injury. Stop and contact a doctor if you notice tiredness, nausea, poor appetite, dark urine or yellowing of the skin or eyes.
Stomach. Turmeric can cause nausea, reflux, upset stomach, diarrhoea or constipation in some people.
Medicines. Herbs can interact with prescription drugs. If you take regular medication, ask a pharmacist before using turmeric supplements.
Supplements. In the US, turmeric supplements are not approved by the FDA before sale, so strength and purity vary between brands.

Common myths about turmeric

“It cures inflammation.” Turmeric may have mild effects in some conditions, but no food cures chronic inflammatory disease.

“Natural means safe.” Most people tolerate turmeric in food well, yet concentrated extracts have caused liver injury in a minority of users.

“More is better.” Conventional oral forms are considered likely safe for two to three months at recommended amounts. There is no evidence that drinking litres of turmeric tea brings extra benefit.

Used sensibly, turmeric tea is a pleasant, inexpensive ritual. If pain is persistent, severe or getting worse, talk to a doctor.

Sources: NCCIH: Turmeric (updated April 2025); NHS: Ibuprofen for adults; Wikipedia: Curcumin. Recipe first shared by Just Amazing Recipes via Healthy Food House.

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