Honey and Turmeric: Golden Pairing, Real Evidence
Honey and turmeric is a golden pairing found in traditional remedies and trendy cafes alike. Turmeric's earthy bitterness and honey's sweetness balance each other in golden milk, teas and dressings. Turmeric contains curcumin, a compound that has been studied extensively, but research results are mixed, and curcumin is poorly absorbed. This article explains what science says about turmeric, where honey fits, how to enjoy honey and turmeric in the kitchen, and safety notes. For another warming pairing, see honey and ginger.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
Turmeric basics
Turmeric is a root in the ginger family, used for centuries in South Asian cooking and traditional medicine. Its bright yellow color comes from curcuminoids, mainly curcumin, which make up only a small percentage of the spice.
Turmeric tastes earthy and slightly bitter, which is why a little honey makes it more appealing in drinks.
What research says about turmeric
The NIH's National Center for Complementary and Integrative Health explains that although turmeric and curcumin have been studied for many conditions, there is little reliable evidence to support using them for any specific health condition. Many studies are small or of limited quality.
Curcumin is poorly absorbed by the body. Black pepper contains piperine, which can increase absorption, which is why many recipes include it. Our article on honey and black pepper explores that pairing.
Where honey fits
Honey adds sweetness that balances turmeric's bitterness. Honey's own best-supported use is for coughs in people over one year old. In a warm turmeric drink, honey adds comfort and flavor.
There is no good evidence that honey and turmeric together treat inflammation, infections or any disease.
Golden milk with honey
Warm a cup of milk or plant milk with half a teaspoon of ground turmeric, a pinch of black pepper, a pinch of cinnamon and a slice of ginger. Simmer gently for a few minutes, strain if needed, then stir in a teaspoon of honey once slightly cooled.
Fat in the milk may also help curcumin absorption.
- 1 cup milk or plant milk
- 1/2 teaspoon ground turmeric
- Pinch of black pepper
- Pinch of cinnamon, slice of ginger
- 1 teaspoon honey, added off the heat
Cooking with honey and turmeric
Ideas beyond golden milk:
| Dish | How to use |
|---|---|
| Roasted cauliflower | Toss with oil, turmeric, cumin; finish with honey |
| Salad dressing | Olive oil, lemon, honey, turmeric, pepper |
| Chicken marinade | Yogurt, turmeric, garlic, ginger, honey |
| Smoothie | Mango, yogurt, turmeric, honey |
| Rice | Turmeric rice with a honey-glazed topping |
Turmeric face masks
Turmeric and honey masks are popular online. Turmeric can stain skin yellow and may irritate sensitive skin. If you try one, use a small amount, patch test first and rinse well. There is no strong evidence that turmeric masks treat acne or pigmentation.
Safety notes for turmeric
Turmeric in food amounts is generally safe. NCCIH notes that high-dose supplements can cause stomach upset, and there have been reports of liver injury with turmeric supplements. Turmeric supplements may interact with blood thinners and some other medicines.
Talk to a doctor before taking turmeric supplements, especially if you take medicines, have gallbladder problems or are pregnant.
Safety notes for honey
Never give honey to babies under 12 months. People with diabetes should count honey in their carbohydrate plan. Keep honey within added sugar limits.
Honey and turmeric paste
Some people mix turmeric powder into honey to make a paste, taking a spoonful daily. This adds sugar and offers uncertain benefits. If you enjoy it, keep the amount small and treat it as a food, not a medicine.
Storing turmeric
Ground turmeric loses flavor and color over time. Store it in a sealed jar away from light and heat, and replace it every six months to a year. Fresh turmeric root keeps in the fridge for a few weeks.
The takeaway on honey and turmeric
Honey and turmeric make a delicious, colorful pairing. Enjoy golden milk and turmeric dishes for their flavor and comfort, and be skeptical of big health promises.
Honey and turmeric in tradition
In India, turmeric with milk, often called haldi doodh, is a traditional comfort drink, sometimes sweetened with honey or jaggery. Turmeric pastes also appear in wedding rituals and traditional skin care. These customs carry cultural meaning that goes beyond any single health claim.
Modern golden milk is a cafe version of these traditions, usually milder and sweeter.
Fresh versus ground turmeric
Fresh turmeric root looks like ginger with bright orange flesh. It tastes brighter and more peppery than the dried powder. About one inch of fresh root equals roughly one teaspoon of ground turmeric. Wear gloves when grating it, since it stains fingers and cutting boards.
A honey for golden milk
A mild, floral raw honey suits golden milk well. Al Safa honeys are never heated above hive temperature and are sold as food.
Find yours in our shop.
Sources
Outside health sources we used for this article. They open in a new tab.
- Turmeric: Usefulness and Safety · NCCIH (National Institutes of Health)
- Honey (drugs and supplements) · Mayo Clinic
- How much sugar is too much? · American Heart Association
Frequently asked questions
- Is honey and turmeric good for you?
- It is a tasty pairing. NCCIH says there is little reliable evidence for turmeric treating any condition.
- Does honey and turmeric reduce inflammation?
- There is no good evidence that the combination treats inflammation in people.
- How do I make golden milk?
- Warm milk with turmeric, black pepper and spices, then stir in honey off the heat.
- Why add black pepper to turmeric?
- Piperine in black pepper may increase curcumin absorption.
- Is turmeric safe every day?
- In food amounts, yes for most people. Ask a doctor before taking supplements.
- Can turmeric and honey be used on skin?
- Some people do, but turmeric can stain and irritate. Patch test first.
- Who should avoid turmeric supplements?
- People on blood thinners, with gallbladder issues or who are pregnant should ask a doctor first.
- Does honey and turmeric help a cough?
- Honey may help soothe coughs in people over one year old. Turmeric's role is unproven.
Al Safa Honey is a food producer, not a medical provider. Nothing here is medical advice, and these statements have not been evaluated by the Food and Drug Administration. Talk to your doctor about any health concern. Never give honey of any kind to a baby under 12 months old.