How Much Turmeric Should I Put in My Tea? (& a Big Mistake)

In 1 cup of turmeric tea (240-250 ml) you can put 1 tsp turmeric powder or an inch long piece of turmeric root.

Please note, there is no defined dosage of turmeric in tea. The exact dosage of turmeric depends primarily on your medical condition and the purpose of use. Ideally, 2-4g can be taken on a daily basis, which means around 1-2 tsp of turmeric can be added to the tea. One can also add one tsp of turmeric in tea and consume it twice or thrice a day.

Read: Long List of Benefits of Turmeric

Read: How much Turmeric you can take in a Day

For therapeutic effects, more significant amounts may be required, and one may do so by consulting with a doctor.

Let us know about these facts.

Turmeric Tea – Best Way to Take Turmeric? How Much?

Turmeric can be taken in many ways. One popular way to include turmeric in life is by turmeric tea. In fact, we have a detailed article on how to make turmeric tea (read here). While turmeric tea is an easy and delicious way to include turmeric some aspects have to be kept in mind to ensure maximum benefits.

How much turmeric can i put in my tea

Not Addressing Low Absorption of Turmeric – BIG Mistake

Turmeric is poorly absorbed in the body. It means if you are putting it in tea and drinking it just like that, you are not likely to benefit at all from it. This is a BIG mistake turmeric lovers make. We receive so many emails and messages saying turmeric had no benefit at all when taken with tea. In most cases, this is the reason.

So, what to do?

Black pepper and fats are known to increase absorption of turmeric in the body. They need to included in the tea somehow. So, we suggest mixing ground black pepper in tea as it might be difficult to add oils to it.

You can also add other healthy items to your tea to make it even better, ginger, cinnamon, lemon, etc.

Amount of turmeric that can be safely consumed per day

The amount of turmeric to be consumed depends on the purpose. One may consume turmeric for the following reasons:

  • Preventive use: If you are using it for maintaining general well-being to prevent the occurrence of diseases, you may need turmeric in smaller amounts.
  • Therapeutic use: If you are using turmeric to benefit in a particular health condition, you may require turmeric in more substantial amounts. However, in this case, it is better to ascertain the dose by consulting with your physician.

As most of the benefits and effects of turmeric are primarily due to its curcumin content, it is vital to note down the accepted limits of curcumin.

Turmeric contains about 4-5% curcumin, and thus. One can take about 2-4g of turmeric powder with the tea, which makes up to 1-2 tsp. However, if one is consuming turmeric in other foods, this amount has to be balanced accordingly.

However, there is no single dosage that can suit everyone. Thus, start with small doses of ¼ tsp daily and if you do not experience any side effects, gradually increase the dose by ¼ tsp daily for up to 1-2 tsp daily.

Moreover, turmeric does contain some other nutrients and components. Here is their content in 1 tsp (2g) of turmeric with the percentage of daily required amounts:

  • Protein: 0.2g
  • Calories: 29.7 kJ
  • Carbohydrates: 1.3g
  • Fiber: 0.4g
  • Total fat: 0.2g
  • Vitamin: A 0g
  • Vitamin C: 0.5mg
  • Vitamin D: 0g
  • Vitamin E: 0.1mg
  • Vitamin K: 0.3 mcg
  • Vitamin B12: 0mg
  • Sodium: 0.8mg
  • Phosphorous: 5.5mg
  • Potassium: 50.5mg
  • Calcium: 3.7mg
  • Iron: 0.8mg
  • Zinc: 0.1mg
  • Oxalates: 5.4 mg

These statistics show that the concentration of nutrients in 1 tsp of turmeric is unlikely to cause any unwanted effects or toxicity. Thus, consuming 2-3g turmeric in the diet is entirely safe.

However, these values are noteworthy for individuals who need to limit certain nutrients due to their health condition.

Very High doses of turmeric can have unwanted effects in some people

Dietary intake of turmeric is considered very safe. However, high doses may cause gastrointestinal problems such as diarrhoea and gastroesophageal reflux in some individuals.

High doses of turmeric should be avoided in following cases:

  • Turmeric prevents blood clotting and thus may strengthen the effect of anti-coagulating or blood thinning drugs.
  • Turmeric increases contractions in the gallbladder which may be harmful and cause more pain in people with gallstones.
  • Turmeric contains oxalates, which in high amounts increases secretion of urinary oxalates and increases the risk of kidney stone formation in susceptible individuals.
  • Turmeric increases production of stomach acids and may interfere with the working of drugs used for reducing stomach acids.
  • Turmeric is not suitable for people who have undergone surgery or planning to do so due to its blood-thinning effects.
  • Pregnancy and lactation.
  • High dose turmeric may interact with other medications if taken concomitantly.

If you have a serious health condition or are on medications, it is recommended to determine what amount of turmeric you can use by consulting a medical practitioner.

Read: Possible side effects of turmeric


Turmeric tea is a great way to take turmeric, but only when you take care of the low absorption issue related to it by including oils or black pepper. Further, it is best to start with low quantity, say 1/3 tsp and then slowly increase it to 1-2 tsp.

It is important to get good quality of turmeric powder to include in the tea. If you are confused, here are some good suggestions from our side. 

Do you drink turmeric tea? If yes, share your experience with all of us by commenting below. Also, share your own turmeric tea recipes with everyone!

About the Author


Turmeric for Health's writer team consists of passionate writers from the fields of biotechnology, pharmacy, nutrition, Ayurveda & microbiology.Our writers are highly qualified with many having Ph.D., M.Tech & MSc degrees while others having B.Tech, BSc, B.Pharm. Our differentiation lies in researching and presenting ONLY FACTUAL SCIENTIFIC information. We spend 10s of hours to write a single article. Info of our articles is sourced from reliable scientific sources which are also provided as a link alongside for readers to refer if they want. You can read more about our team in the " About us" section.

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  1. There are two ways to prepare turmeric for consumption:
    These procedures were developed since a dozen years ago when I took to consuming turmeric and ginger after landing at a hospital for various ailments, particularly arthritis.

    Powder form:
    1.Take half a kilo or more of fresh turmeric and a similar volume of ginger.
    2. Wash and clean the rhizomes.
    3. Chop up these rhizomes into half an inch size or slice these as thin as possible.
    4. Dry these cut up turmeric and ginger in the sun until well dried, about a week or two.
    5 Grind the material to power using corn mill. Add about 1/5 black pepper power proportionately to the newly grounded turmeric-ginger powder.

    For actual consumption.
    Take a cup of warm water,
    Place a teaspoon of the mixture
    Stir. Add honey to taste.

    Liquified Turmeric drink
    Follow steps one to three as in the production of dry turmeric powder.
    4. Place the mixture in a blender, add a glass of fresh water. Blend the mixture and add water as needed to produce a liquefied mixture.
    5. Store in a glass container.
    6. Add a cupful of honey to the mixture and let it set for a day or so.

    For consumption.
    Take a cup of warm water
    Mix in two or more tablespoon full of the blended mixture
    Add more honey to taste.

    =The honey to be mixed with the blended mixture will help extract the nutrients from the liquefied turmeric and ginger mixture.
    =Calculate the volume of turmeric and ginger to be blended so one need only blend once.
    =Keeping the mixture undisturbed for a week or more will cause the mixture to ferment.
    =It is said the fermented turmeric and ginger would be more easily absorbed by the body.

  2. I drink golden paste in my morning teas. I make enough to last maybe 2 weeks and refrigerate it. Golden paste consists of olive oil, organic turmeric and black pepper. I started with 1/2 t. but discovered it affected my elimination system so have backed it off to 1/4 t. I will build to 1/2 t. unless I discover the same issues as before. I am also giving Golden Paste to my dog.

  3. I make a paste with turmeric ,cook it up then add freshly ground pepper and coconut oil mix well put it in small jars and freeze them, then use as I need it, 1 small jar last about 2 weeks i use 3/4 – 1 teaspoon in hot almond milk 2 times a day great tasting

    1. Barb Guenther, thank you for your post. Do you refrigerate the unused portion? I may try your method. Also, are you doing this for health maintenance or for a condition?