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Turmeric and honey have been pantry staples for years—and there’s a reason. Not only do they help food taste great, but both products offer a ton of health benefits.
Turmeric is an earthy spice that comes from the Curcuma longa plant, which belongs to the ginger family, and is widely used for its powerful antioxidant and anti-inflammatory properties, says registered dietitian Aderet Dana Hoch, RD. You’re likely familiar with honey, but the bee byproduct contains small amounts of micronutrients and antioxidants known to heal mouth sores and soothe cold symptoms, she says.
Meet the experts: Aderet Dana Hoch, RD, is a registered dietitian and founder of Dining with Nature. Violeta Morris, RDN, is a registered dietitian and founder of The Concierge Dietitian. Kelly Taliaferro, RDN, is a registered dietitian and founder of Hues Nutrition.
Individually, turmeric and honey may have several health benefits—so what happens when you consume the two together? Here’s what dietitians really think of this combo, and whether you should add it into your diet.
Benefits Of Turmeric
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It may decrease inflammation because the extract of its active compound, curcumin, blocks key inflammatory pathways in the body, reducing chronic inflammation and alleviating pain, says Violeta Morris, RDN, a registered dietitian.
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It may lower the risk of heart disease because it can “lower levels of inflammatory markers such as C-reactive protein and interleukin-6, which are often elevated in heart disease,” Hoch says. Turmeric may also lower overall and LDL (bad) cholesterol, according to 2022 research in Cells.
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It may improve mild symptoms of ulcerative colitis, a chronic inflammatory bowel disease that causes inflammation and sores in the digestive tract, per Mayo Clinic. Taking as little as two to three grams of turmeric daily can help ease symptoms when used alongside conventional methods such as medication and dietary changes, according to 2022 research in American Family Physician. This is because curcumin can reduce inflammation and support tissue healing through its antioxidant effects, says Morris.
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It may lower fasting blood glucose because of curcumin’s ability to enhance insulin sensitivity, which keeps blood sugar stable, Hoch says.
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It may support weight loss because it can reduce inflammation in fat tissue and increase adiponectin, a hormone that promotes fat burning, Hoch says. Inflammation is also linked to obesity, and since curcumin is anti-inflammatory, the spice may enhance weight loss efforts, especially when combined with a healthy lifestyle, according to 2022 research in the International Journal of Molecular Science. (But more research is needed for this benefit to be conclusive.)
Benefits Of Honey
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It may soothe a sore throat and cough and also “kills germs, fights bacteria and viruses, and reduces inflammation,” making it a natural remedy for sickness, Morris says.
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It may heal mouth sores thanks to its antimicrobial and tissue-repairing properties, which can also reduce inflammation, Hoch says. Medical-grade honey may also heal cold sores, per 2021 research in Pharmaceuticals. “This is due to honey’s ability to increase antiviral action, promote wound healing, and reduce pain and itchiness,” Morris says.
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It may help weight loss because it causes a slower and smaller rise in blood sugar than refined sugar, improving fat metabolism and overall weight management, says registered dietitian Kelly Taliaferro, RDN. Similar to turmeric, honey also increases adiponectin, which promotes fat burning and reduces inflammation in fat tissue, she says.
Benefits Of A Turmeric And Honey Combination
“While both ingredients are powerful on their own, together they may form a synergistic duo,” Morris says. This is because honey can potentially enhance turmeric’s health-boosting effects, such as its anti-inflammatory and medicinal properties, according to 2024 research in Heliyon. Because curcumin is a powerful anti-inflammatory, and the flavonoids and polyphenols in honey also fight inflammation, they enhance the body’s overall inflammatory response when combined, Morris says.
Additionally, since honey and turmeric each support blood sugar control, adding both to your diet may yield the most benefit when it comes to weight loss, Taliaferro says.
Potential Side Effects Of Taking Turmeric And Honey Together
Turmeric and honey are generally well-tolerated together, but consuming them in moderation individually—and in tandem—is key. “High intakes of turmeric may cause gastrointestinal discomfort, while excessive consumption of honey can lead to blood sugar spikes,” Hoch says. Honey can also trigger allergic reactions in people with bee pollen allergies, so it’s best to avoid altogether if you have an allergy, she adds.
How To Take Turmeric And Honey Together
You can eat them in a recipe separately or together, like in a smoothie, or you can take a turmeric supplement and consume honey separately. Honey and honey-turmeric combo supplements exist, but Morris generally doesn’t recommend them. Their nutrients can become diminished when processed in a supplement, and you’re better off consuming real, whole foods.
You can take turmeric and honey any time of day, just make sure turmeric is consumed with a meal to enhance absorption and reduce the risk of digestive discomfort, Morris says.
If you’re on a blood thinner, talk to your doctor before you start taking any supplements, as they may interfere with blood clotting, Hoch and Morris say. Those with diabetes should also be mindful of their honey intake and monitor blood sugar closely due to its high sugar content, Hoch says.
You’ll find turmeric in any spice section of a supermarket, but if you opt for a supplement, look for one that’s made up of 95 percent curcumin and includes black pepper extract (piperine), which will enhance absorption, Hoch says.
Another option is to look for a turmeric supplement with a label that has terms like nano curcumin, phytosome curcumin, curcumin nanoparticles, or nano-delivery systems. This basically means that the way it’s processed allows the supps effects to stay and work longer in your body, Morris says.
As for honey, Hoch recommends raw, unpasteurized options, which are widely available in most stores. Manuka honey is another great choice thanks to its extra anti-inflammatory properties, while Tualang honey has antimicrobial (bacteria-killing) benefits, Morris says.
Curcumin Phytosome
$34.00 at thorne.com
Turmeric Curcumin Capsules
$31.99 at amazon.com
Multifloral Manuka Honey
$22.49 at amazon.com
Tualang Black Honey
$23.20 at amazon.com
When it comes to dosage (whether taken separately or together), Taliaferro recommends a daily turmeric intake of about half a teaspoon. In terms of honey, research suggests taking 3.5 to four tablespoons (about 70 grams) daily for maximum health benefits, Morris says.
Need inspo? Hoch and Taliaferro recommend the following turmeric and honey recipes:
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Stir into hot water, tea, or milk
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Blend into smoothies
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Drizzle over roasted vegetables or salad
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Mix into baked goods like bread, pancakes, and muffins
So, if you’re a fan of turmeric and honey, kill two birds with one stone and try combining them. It makes for a sweet mixture loaded with antioxidants and anti-inflammatory properties.
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