13 Ways To Take Turmeric on a Daily Basis
Turmeric is everywhere these days. From your favorite smoothie bar to the wellness aisle at your local market, this vibrant yellow spice is making its way into everything.
At Dose, we know why: turmeric has some serious potential for supporting overall wellness.
Known for its bright color and rich flavor, turmeric has been a staple in kitchens and medicine cabinets alike for centuries. So, how can you make turmeric a daily habit? Read on to find out.
What Is Turmeric?
Turmeric, known scientifically as Curcuma longa, is a vibrant yellow rhizome that’s been a key player in India’s kitchens and traditional Ayurvedic medicine for centuries. It comes from the turmeric root, which is dried and ground into that golden powder you see in spice jars.
The magic of turmeric lies in its active ingredient, curcumin — the compound responsible for its bright yellow color and a host of potential health benefits.
Why Is Turmeric So Popular?
Turmeric has been valued for centuries in various cultures for its health-supporting properties.
There’s growing scientific research into turmeric’s potential benefits, piquing the interest of the health-conscious community. Plus, increased awareness about natural health products has boosted turmeric's popularity as people seek out proven, holistic alternatives.
Turmeric’s versatility and appeal make it a spice worth celebrating — and it’s not going anywhere anytime soon.
What Are the Benefits of Taking Turmeric?
So, why is everyone talking about turmeric and turmeric supplements? Beyond its flavor and vibrant color, turmeric offers some wellness perks that make it worth adding to your daily routine.
Let's break down the key benefits that have everyone talking.
Supports Joint Comfort
Turmeric is thought to help maintain joint comfort and flexibility. Whether you're staying active or dealing with the normal aches of daily life, turmeric might be able to support your joints in staying healthy and mobile. It’s no wonder it's become a go-to for those looking to support their joints naturally.
Promotes Heart Wellness
Turmeric plays a role in promoting heart wellness by supporting healthy blood flow and maintaining balanced cholesterol levels, making it a great option for anyone mindful of their heart health. Integrating turmeric into your daily routine is a flavorful way to give your heart a little extra love.
Boosts Digestive Health
A healthy gut makes for a healthy body, and turmeric may help keep your digestive system in check. It’s often used to support digestion and soothe the stomach, making it a gentle way to encourage overall digestive wellness.
Antioxidant Properties
Turmeric is packed with compounds that can help support the body’s natural defenses during exposure to free radicals and oxidative stress. By supporting the body's natural processes, turmeric may help maintain health at the cellular level, keeping you feeling your best.
Maintains Blood Sugar Balance
Turmeric can be a helpful addition to support balanced blood sugar levels. It's often paired with healthy eating and regular exercise to maintain stable energy levels throughout the day.
Supports Skin Health
Turmeric isn’t just a kitchen staple — it’s also a skincare favorite. Known for its soothing and nourishing properties, turmeric can support clear, healthy-looking skin, making it a staple in both diets and beauty routines.
How To Consume Turmeric
Adding turmeric to your daily routine can be easy and tasty. Here are a few ways to take this rhizome every day and enjoy all the goodness it has to offer.
1. Make a Warm Cup of Turmeric Tea
Turmeric tea, also known as "golden tea," is a delicious way to incorporate turmeric into your daily routine. Simply steep turmeric powder or fresh turmeric root in hot water with a pinch of black pepper (to enhance bioavailability) and a squeeze of lemon.
Enjoy this soothing drink in the morning or evening to wind down.
2. Stir It Into Smoothies
Boost your smoothie game with a sprinkle of turmeric powder. Whether you're blending up leafy greens, fruits, or your favorite protein powder, a dash of turmeric adds a golden hue and a hint of spice while contributing to your daily wellness.
Pair it with some black pepper and a fat source like coconut milk for optimal absorption.
3. Try Wellness Shots
If you’re looking for a quick and efficient way to get your daily dose, our Wellness Shots are your go-to. Formulated with turmeric extract, these supplements give you a concentrated, easy-to-consume burst of turmeric.
Perfect for on-the-go or post-workout, our wellness shots combine beneficial compounds like ginger and green tea for maximum impact.
4. Blend It into Soups and Stews
Incorporate turmeric into your favorite soups and stews for a warm, earthy flavor boost. It pairs perfectly with ingredients like lentils, vegetables, and chicken.
Plus, cooking turmeric with fat, like olive oil or coconut milk, helps your body absorb its beneficial curcuminoids more effectively.
5. Sprinkle It on Your Meals
Adding a bit of turmeric to your meals is one of the easiest ways to incorporate this spice into your daily routine.
Try a pinch over your scrambled eggs, mix it into roasted veggies, or shake it onto your popcorn for a fun, golden twist. This quick addition not only enhances the flavor of your dishes but also adds that signature bright color to whatever’s on your plate.
6. Sip on Golden Milk
Golden milk is a comforting, warm beverage made with milk (or a non-dairy alternative), turmeric, and a pinch of black pepper to enhance its benefits. This drink, rooted in Ayurvedic medicine, is perfect before bed to help you unwind while giving you a steady dose of turmeric’s soothing properties. You can also add a bit of honey or ginger to enhance the flavor and add even more wellness benefits.
7. Take Curcumin Supplements
Dietary supplements are a convenient way to ensure you’re getting a bit of this spice every day.
For maximum benefit, choose a supplement that includes piperine to help your body better utilize it. This method is great for those who want a quick, no-fuss way to integrate turmeric into their daily routine.
8. Cook With Curry Powder
Curry powder is a versatile ingredient that features turmeric as a key component, along with other flavorful spices. Use it in your cooking to flavor rice, sauces, and marinades, or even sprinkle it over roasted vegetables.
Curry powder enhances the taste of your dishes and also adds a daily dose of turmeric to your diet.
9. Add It to Dressings and Marinades
Make your salads and grilled dishes more exciting with a turmeric-infused dressing or marinade that’s as flavorful as it is beneficial.
Combine turmeric with olive oil, lemon juice, garlic, and a bit of honey for a zesty salad dressing, or mix it with yogurt and spices to create a rich marinade for chicken, tofu, or veggies. This easy addition gives your meals a vibrant color and a boost of everyday goodness.
10. Make Turmeric Gummies
If you’re feeling adventurous, try making your own turmeric gummies at home using turmeric powder, honey, and gelatin or agar-agar.
You can even add a dash of black pepper to maximize the benefits and help your body use it more effectively. These tasty little treats are an easy way to sneak in some turmeric and satisfy your sweet tooth, perfect for a quick snack on the go.
11. Enjoy Turmeric in Alternative Milk Lattes
Upgrade your morning coffee habit with a turmeric latte, also known as a "golden latte." Made with turmeric, steamed milk, and a sprinkle of cinnamon or cardamom, this delicious drink is a caffeine-free way to start your day with an antioxidant boost.
Add a touch of ginger or a swirl of coconut milk for an extra creamy and warming twist.
12. Mix Turmeric Into Yogurt or Oats
Stir turmeric powder into your morning yogurt or oatmeal for a nutritious start to the day. Pair with a drizzle of honey, a handful of fresh berries, and some nuts or seeds for added texture and flavor. It's a simple way to add some color and benefits to your breakfast without much effort.
13. Infuse Your Water With Turmeric
Turn your regular hydration into a health habit by infusing your water with turmeric. Add a pinch of turmeric powder, a slice of lemon, and a few cucumber slices to a jug of water and let it sit for a few hours.
This makes a refreshing, subtly flavored drink that you can sip throughout the day to keep up your turmeric intake effortlessly.
Are There Any Side Effects of Taking Turmeric Daily?
While turmeric is generally safe and well-tolerated by most people, it's always smart to know what to watch out for when adding something new to your routine.
For example, taking high doses over an extended period could potentially lead to digestive discomfort, like nausea or an upset stomach. Also, if you're taking medications like blood thinners (think warfarin) or have certain health conditions like gallstones, it's important to consult with a healthcare professional before diving into a daily turmeric habit.
Additionally, the active ingredient in turmeric may interact with certain medications or conditions — particularly those affecting blood sugar, blood pressure, or clotting. It’s wise to check with a dietitian or healthcare provider for personalized medical advice if you have concerns.
While turmeric is a fantastic addition to your wellness routine, a little caution goes a long way in ensuring it complements your health journey.
The Wrap Up
Turmeric offers a flavorful and versatile way to support your health, and there are countless ways to make it a daily habit.
From lattes and smoothies to soups and supplements, adding this vibrant spice to your routine is both simple and rewarding. Just remember to listen to your body and consult with a healthcare professional if needed — especially if you're considering high doses or have specific health conditions.
At Daily Dose, we’re all about making wellness accessible and delicious. Ready to give it a shot? Give our Doses a try for a quick, easy, and potent way to tap into nature's benefits — including turmeric, ginger, green tea, and more, all crafted to support your daily wellness journey.
Sources:
Effects of Turmeric: Usefulness and Safety | NCCIH
Turmeric Probably Won’t Help Your Arthritis, But Curcumin Might | Arthritis Foundation
7 Health Benefits of Turmeric | Cleveland Clinic