Turmeric Tea For Immune System Support

Overview

The term golden milk or golden latte has become popular over the past few years. You might have wondered what this drink is and why it has acquired the name Golden. The key ingredient of this nutritious yet delicious beverage is turmeric, a spice that has a long history in Indian traditional medicinal practice Ayurveda due to its numerous nutraceutical benefits. Turmeric is a staple in almost all conventional Indian households and is the first thing to come out of the kitchen cabinet to treat various health problems such as common cold, flu, skin conditions, digestive issues, and so on. Turmeric was cultivated and used as early as 4000 years ago in the Indian subcontinent’s Vedic culture.¹ Major historical applications of turmeric include medicinal, cosmetic, fabric dying, religious uses, and as a culinary spice.²

In modern days, turmeric is cultivated in tropical regions across the globe and is called by different regional names. Although it is commonly consumed with milk as a golden latte or used as a culinary spice, it can also be made into a water-based tea by steeping fresh turmeric roots or good quality turmeric powder in hot water making a refreshing drink with all its golden glory. 

Understanding turmeric and its active compound

Out of more than 100 components that have been isolated from turmeric, the major components include a volatile oil consisting of turmerone and colouring agents known as curcuminoids consisting of the famous phytochemical we all know as curcumin.¹ Turmeric is popular in modern medicine and achieved a superfood status due to the goodness provided by its active compound curcumin. 

Curcumin is a polyphenol that has shown activity at a cellular level in assisting multiple signalling pathways and has proven benefits in reducing inflammation, soothing pain, boosting metabolism, and helping manage degenerative eye diseases.³ Other medicinal benefits of turmeric include good cardiovascular health, management of a well-functioning digestive system, reduction of arthritis symptoms, promotion of liver health, and a boost in immune function among others. Most of the beneficial properties of curcumin are contributed by its anti-inflammatory and antioxidant characteristics.³ 

It is important to note that curcumin has poor bioavailability which is contributed by several reasons such as rapid metabolism, poor absorption, and its fast elimination from the body which makes turmeric’s ingestion by itself almost non-beneficial.³ This is also due to the hydrophobic or water-hating nature of curcumin, making it difficult for your gastrointestinal tract to absorb this active compound.⁴ To overcome this issue, different agents that can boost curcumin’s bioavailability by blocking its metabolic pathway have been tested. One such agent that you can easily integrate into your daily consumption of turmeric tea is piperine, a key active component of black pepper, which is proven to enhance curcumin’s bioavailability by 2000% by creating a curcumin complex that is easily absorbed by the body.³ 

Scientific evidence supporting immune benefits

Curcumin’s immunomodulatory effects are one of its most beneficial properties that have been studied and demonstrated in various clinical trials. It is a long-standing practice in traditional medicine to take turmeric in times of illness with the flu and common cold. This is related to curcumin’s ability to fight off infections and maintain a well-functioning immune system that will prevent further illness and aid in a faster recovery. 

A study confirmed curcumin’s ability to cooperate with different cells that are associated with the immune system (such as macrophages, dendritic cells, B cells, T cells, and natural killer cells )to modify and improve your defence mechanism.⁵ It has a holistic effect on different immunological effectors and helps the body fight infections from bacteria, fungi, and even viruses.⁵ Curcumin’s anti-inflammatory and antioxidant properties contribute to its immune-enhancing abilities. Curcumin also performs excellently in preventing inflammatory responses in the body and reduces oxidative stress in the body. 

Furthermore, curcumin can help in free radical deactivation and assist the antioxidant system in regulating inflammatory responses which in turn will fight infections.⁵ It was also proven to help in treating and preventing critical COVID-19 infections.⁵ According to a clinical study, curcumin had a positive impact on immune modulation to significantly decrease recurrent respiratory tract infections in children.⁵ 

Preparation and consumption

Turmeric latte with milk is a highly popular drink even in big cafe chains these days. This is a delicious way to integrate turmeric into your diet if you love a rich and creamy beverage. Various other flavouring agents such as cinnamon, cardamom, saffron, or vanilla can be added to this drink and it can be sweetened with your choice of sweetener to make this a nutritious treat. Another way to enjoy turmeric is as a water-based tea, in which fresh turmeric root or good quality dried turmeric ground can be brewed and steeped in hot water and enjoyed with or without sweeteners or other flavourings. No matter how you decide to enjoy your turmeric tea, always remember to add a pinch of black pepper as the active compound piperine is vital to improve curcumin’s bioavailability and its adequate absorption by your body. 

It is important to use either fresh turmeric roots or dried and powdered turmeric procured from a trustworthy source as counterfeit products that do more harm than good are common in the market. 

As for dose and frequency, 1-3 cups of turmeric tea a day is consumed for immune support according to traditional medicinal practices. It should be noted that the Allowable Daily Intake (ADI) of curcumin according to the European Food Safety Authority is 0-3 mg/kg body weight.³ You can also integrate a teaspoon of ground turmeric into food as a spice.  

Potential side effects and interactions

Turmeric has a popularly established record for being a safe spice that is highly beneficial. However, certain studies have discussed adverse side effects of this spice in study candidates such as the occurrence of diarrhoea, headache, yellow-staining of stool, and skin conditions such as rashes.³ Another study reported the occurrence of nausea and elevated levels of particular liver enzymes (alkaline phosphatase and lactate dehydrogenase).³ Therefore, caution regarding the dosage and frequency must be followed when integrating turmeric tea into your daily routine and you should consult with your healthcare provider in case of any side effects. 

Despite its historically safe track record, turmeric can cause potential contraindications and interactions with certain medications, which is crucial to consider before turmeric finds its permanent place in your routine intake. These medications include diabetic medications, blood thinners, and stomach acid reducers. 

• Curcumin can reduce blood glucose levels and when taken with diabetic medication, it increases the risk of hypoglycaemia (low blood sugar) 
• It can also decrease platelet aggregation and interfere with clotting, which increases the risk of bleeding in patients who are on antiplatelets or blood thinners such as aspirin 
• Other medications that can potentially have adverse interactions with curcumin include stomach acid reducers such as famotidine or cimetidine 

As with any other nutraceutical ingredient, it is vital to use turmeric tea in moderation and consult with your healthcare provider if you are on other medication or are under special circumstances such as pregnancy or breastfeeding before you integrate turmeric tea into your daily routine. High doses of curcumin are not recommended during pregnancy and breastfeeding due to its implications on lactation as it has the potential to interfere with hormonal levels and uterine contractions. 

FAQs

How much turmeric tea should I drink to support my immune system?

It's generally recommended to consume turmeric tea in moderation, typically 1-3 cups per day. The Allowable Daily Intake (ADI) of curcumin according to the European Food Safety Authority is 0-3 mg/kg body weight. However, individual tolerance and response may vary. Consulting with a healthcare professional can provide personalized guidance based on your health status and needs.

Are there any side effects associated with drinking turmeric tea?

While turmeric is generally safe for consumption, some individuals may experience side effects such as gastrointestinal discomfort or allergic reactions. These effects are usually mild and rare but may occur in sensitive individuals or with excessive consumption. It's advisable to start with small amounts and monitor your body's response.

Can I take turmeric tea if I'm on medication?

Turmeric may interact with certain medications, particularly blood thinners, stomach acid reducers, and diabetes medications. If you're taking any prescription medications, it's essential to consult with your healthcare provider before adding turmeric tea to your routine to avoid potential interactions or adverse effects.

Is turmeric tea safe for pregnant or breastfeeding women?

While turmeric is generally considered safe in culinary amounts, pregnant and breastfeeding women should exercise caution and consult with their healthcare provider before consuming turmeric tea regularly. High doses of turmeric supplements are not recommended during pregnancy and lactation due to potential effects on hormone levels and uterine contractions.

Can children drink turmeric tea?

Turmeric tea is generally safe for children when consumed in moderation as part of a balanced diet. However, parents should consult with a paediatrician before introducing turmeric tea to children, especially those with medical conditions or who are taking medications.

Summary

Turmeric is a tropically grown spice that has immune-boosting potential due to its active compound curcumin’s anti-inflammatory and antioxidant properties and can be integrated into your daily routine as turmeric tea. Curcumin is a polyphenol that has proven benefits in reducing inflammation, soothing pain, boosting metabolism, improving immunity, and helping manage degenerative eye diseases among other various benefits. 

Turmeric tea can be prepared at home by steeping either fresh turmeric root or ground turmeric in hot water. It can also be made into a creamy, decadent delicacy with milk, popularly known as a golden latte, by heating turmeric in milk and adding flavouring agents as necessary. It is important to add a pinch of black pepper to improve the bioavailability of curcumin in turmeric to ensure that it is readily absorbed by the body. 

Despite being a generally safe spice, there are contraindications to using turmeric. It can interact with certain medications, cause complications in pregnant or breastfeeding women, or even lead to certain adverse events in some people. Therefore, it is important to practice caution when integrating it into your diet and you must consult your healthcare provider if you fall under any of the groups that require special care. Moreover, it should be taken in moderation and you must stop its consumption immediately in case of serious side effects and seek urgent medical care. 

With further exploration and experimentation, curcumin can take a permanent place in modern-day medicine due to its amazing antibacterial, antiviral, and immune-boosting capacities. With growing concerns and talks on antimicrobial resistance emerging, curcumin is surely a safer alternative that should be studied.