Is Ginger and Turmeric Tea Good for Weight Loss? The Science-Backed Truth

Introduction

Have you ever found yourself searching for that elusive natural boost to your weight management journey, sifting through countless fads and quick fixes? In a world brimming with health trends, it's easy to feel overwhelmed. But sometimes, the most profound wisdom lies in nature's simplest offerings, often found right in our spice cabinets. For centuries, ginger and turmeric have been celebrated not just for their vibrant flavors in traditional cuisines, but for their remarkable therapeutic properties. Now, modern science is increasingly validating what ancient cultures intuitively understood: these two powerhouses may offer significant support for overall wellness, including your efforts to maintain a healthy weight.

At Bala Health, we understand that true wellness starts from the inside out, and navigating the path to feeling your best can be complex. That's why we’re dedicated to simplifying wellness, providing clean-label, science-backed solutions that actually work. We believe in empowering you with transparent, research-driven information, so you can make informed decisions about your health. In this comprehensive guide, we'll delve deep into the scientific evidence behind ginger and turmeric tea's potential role in weight management, exploring how these powerful spices can influence your metabolism, digestion, and overall physiological balance. We'll also discuss how a holistic approach, supported by foundational supplements, can optimize your results and help you achieve sustainable wellness.

The Power Duo: Ginger and Turmeric Explained

Ginger and turmeric are more than just flavorful spices; they are botanical cousins from the Zingiberaceae family, renowned for their potent bioactive compounds. While both roots boast a long history in traditional medicine systems like Ayurveda, their unique profiles offer distinct, yet complementary, health benefits.

Ginger (Zingiber officinale) is characterized by its pungent, warming flavor and aroma. Its primary active compounds, gingerols and shogaols, are responsible for many of its medicinal effects. Gingerols are more abundant in fresh ginger, while shogaols form when ginger is dried or cooked, offering a slightly different, more intense action.

Turmeric (Curcuma longa), often called the "golden spice" due to its brilliant yellow-orange hue, gets much of its acclaim from curcumin, its most studied active compound. Curcumin is a polyphenol with impressive antioxidant and anti-inflammatory properties, though it makes up only a small percentage of turmeric's weight, typically 2-5%. For optimal benefit, especially in supplemental forms, it’s often combined with black pepper (piperine), which significantly enhances curcumin’s absorption.

Both spices are pillars of health and wellness, frequently incorporated into teas, foods, and supplements to address a wide range of conditions, from digestive upset to chronic pain. Their synergistic actions make them a formidable duo in supporting the body's natural functions.

Beyond the Spice Rack: The Science of Weight Loss Support

When we talk about weight management, it’s not just about calories in versus calories out. It’s a complex interplay of metabolism, inflammation, digestion, and even hormonal balance. Ginger and turmeric tea can play a supportive role by influencing several of these key physiological processes.

Metabolism and Thermogenesis: Fanning the Inner Fire

One of the most exciting aspects of ginger and turmeric's potential for weight management lies in their ability to influence metabolism and thermogenesis. Thermogenesis is the process by which your body produces heat, often resulting in increased calorie expenditure.

• Ginger's Metabolic Boost: Studies suggest that compounds in ginger, particularly gingerols and shogaols, can have a thermogenic effect. This means they may subtly increase your body's core temperature, prompting it to burn more calories. Research has also indicated that ginger consumption can enhance feelings of satiety and reduce hunger, which is crucial for managing overall calorie intake. For the busy professional struggling with afternoon brain fog and digestive discomfort, a warm ginger and turmeric tea, alongside a healthy diet, can offer a refreshing sense of clarity and satisfaction, helping to curb unhealthy snacking.
• Turmeric's Metabolic Influence: While direct thermogenic effects are less pronounced with turmeric compared to ginger, its main compound, curcumin, has been shown to improve various metabolic markers. It can influence lipid metabolism and reduce the accumulation of fat in the body. Some studies propose that curcumin may inhibit the conversion of preadipocytes (immature fat cells) into mature adipocytes, effectively limiting fat cell formation. This aligns perfectly with our science-first philosophy at Bala Health, where we prioritize ingredients that support your body's natural metabolic processes.

Appetite Regulation & Satiety: Taking Control of Cravings

Managing hunger and cravings is often one of the biggest hurdles in any weight management plan. Here, ginger shows particular promise.

• Ginger's Satiating Effect: Research suggests that ginger can help you feel fuller for longer. One study demonstrated that participants who consumed ginger with their breakfast reported reduced hunger and increased feelings of satisfaction compared to those who didn't. This natural appetite-suppressing quality can be incredibly helpful in avoiding overeating and sticking to your wellness goals.
• The Gut-Brain Connection to Satiety: Beyond direct effects, the gut plays a profound role in signaling satiety to the brain. When your gut microbiome is balanced, it can produce beneficial compounds and neurotransmitters that positively influence appetite regulation. This is where a holistic approach, integrating supportive supplements, becomes vital.

Inflammation and Obesity: Breaking the Vicious Cycle

Perhaps one of the most critical ways ginger and turmeric support weight management is through their profound anti-inflammatory properties. Chronic, low-grade inflammation is increasingly recognized as a significant driver of obesity and metabolic dysfunction.

• The Link Explained: When your body carries excess weight, fat cells (adipocytes) can release pro-inflammatory cytokines such as TNF-α and IL-6. This creates a state of chronic systemic inflammation, which can lead to insulin resistance, making it harder for your body to regulate blood sugar and store fat efficiently. It’s a vicious cycle where inflammation drives weight gain, and weight gain fuels inflammation.
• Ginger and Turmeric as Anti-Inflammatory Agents:
  • Curcumin's Anti-Inflammatory Power: Curcumin in turmeric is a potent anti-inflammatory compound that inhibits key inflammatory pathways, such as NF-kB, which plays a central role in chronic inflammatory diseases. By reducing these pro-inflammatory markers, curcumin can help improve insulin sensitivity and break the inflammatory cycle associated with obesity.
  • Ginger's Soothing Action: Gingerols and shogaols in ginger also possess significant anti-inflammatory properties, working synergistically with curcumin to quell systemic inflammation. This combined action helps create a more favorable internal environment for metabolic health and weight management.

By tackling inflammation, ginger and turmeric tea isn't just a band-aid; it's a supportive tool that addresses one of the root causes of weight challenges, aligning with our mission at Bala Health to help you feel better from the inside out with science-backed solutions.

Gut Health: The Unsung Hero of Weight Management

It's impossible to talk about metabolism, appetite, and inflammation without highlighting the central role of your gut. Your digestive system is often called your "second brain" for good reason. It’s intricately linked to nearly every aspect of your health, including your ability to manage your weight effectively. A balanced gut microbiome—the trillions of bacteria, fungi, and other microbes living in your intestines—is crucial for nutrient absorption, immune function, mood, and indeed, metabolism.

When your gut is out of balance (a state known as dysbiosis), it can negatively impact how your body processes food, stores fat, and even how it signals hunger and satiety. This imbalance can exacerbate inflammation, contribute to insulin resistance, and make weight management an uphill battle. For those who frequently experience occasional bloating, digestive discomfort, or sluggishness, addressing gut health is often the first, most impactful step toward overall wellness.

This is precisely why we prioritize comprehensive gut support. At Bala Health, we believe that foundational wellness starts with a healthy gut, and our Pre+Probiotic formula is designed to give your digestive system the comprehensive support it needs. It features 10 clinically studied strains of probiotics, delivering a robust 50 Billion CFU (Colony Forming Units) to help replenish and balance your gut flora. What sets our formula apart is the inclusion of prebiotics, which act as nourishment for these beneficial bacteria, ensuring they thrive and perform their vital functions.

By fostering a healthy gut environment, our Pre+Probiotic helps optimize nutrient absorption, supports a healthy immune system, and helps ease occasional bloating and discomfort. This improved internal balance can indirectly support your body's natural metabolic processes, making your weight management efforts more effective. We designed this formula with transparency and integrity at its core, so you know you're getting a clean, functional product that truly delivers. To explore how our potent 2-in-1 formula can support your digestive balance and overall vitality, shop our clinically-backed Pre+Probiotic now. For the best value and to ensure consistent support on your journey, we offer significant savings on our 4-bottle and 6-bottle bundles, because we believe that long-term wellness should be accessible.

Understanding your unique body is the first step towards a truly personalized wellness journey. That's why we encourage you to Take our 3-minute Weight-Loss Quiz. It's a powerful tool to help you uncover personalized insights and kick-start your transformation by providing a roadmap tailored to your specific needs.

Ginger's Specific Contributions to Weight Management

While we’ve discussed ginger's general benefits, let's explore its unique mechanisms that make it a valuable ally in your weight management strategy:

• Enhanced Digestion and Nutrient Absorption: Ginger has a long-standing reputation as a digestive aid. It stimulates digestive enzymes and helps speed up gastric emptying, meaning food moves more efficiently from your stomach to your intestines. This can reduce feelings of fullness, gas, and occasional bloating, contributing to a more comfortable digestive experience. Efficient digestion also means better absorption of vital nutrients, which is crucial for overall metabolic function.
• Blood Sugar Regulation: Some studies suggest ginger may play a role in supporting healthy blood sugar levels. Stable blood sugar is critical for weight management, as spikes and crashes can lead to increased cravings, energy dips, and fat storage. By helping to modulate glucose metabolism, ginger can contribute to a more balanced internal environment, which is beneficial for weight-related goals.
• Reduced Fat Absorption: Emerging research in animal models indicates that ginger may influence the body's ability to absorb dietary fat. While more human studies are needed, this potential mechanism highlights another avenue through which ginger could support weight management.

Incorporating ginger, whether through tea or cooking, is an easy and delicious way to tap into these benefits. Its warming, pungent flavor makes it a versatile addition to many dishes.

Turmeric's Specific Contributions to Weight Management

Turmeric, through its active compound curcumin, offers distinct pathways for supporting a healthy weight:

• Modulation of Fat Cell Differentiation: As mentioned earlier, curcumin has been observed in some studies to inhibit the development of new fat cells (adipogenesis) and encourage the death of existing fat cells (apoptosis). By influencing how fat cells form and behave, curcumin may contribute to a healthier body composition.
• Insulin Sensitivity Improvement: Chronic inflammation, often seen in overweight individuals, can lead to insulin resistance. Curcumin's potent anti-inflammatory actions help combat this, potentially improving insulin sensitivity. When your cells are more responsive to insulin, your body can more efficiently transport glucose from the bloodstream into cells for energy, rather than storing it as fat. This improved cellular communication is a cornerstone of healthy metabolic function.
• Lipid Metabolism Support: Curcumin can also influence how your body metabolizes fats. It may help regulate lipid profiles by lowering levels of unhealthy fats and cholesterol, further supporting cardiovascular health, which is often intertwined with weight management.

For anyone looking to complement their healthy lifestyle choices with natural support, incorporating turmeric, particularly in forms that ensure good absorption, can be a powerful strategy. Remember, at Bala Health, we’re all about empowering you with knowledge, ensuring you understand the 'why' behind our clean, functional ingredients.

More Than Just Weight: Comprehensive Health Benefits

While our focus here is on weight management, it’s important to remember that ginger and turmeric offer a spectrum of health benefits that contribute to overall wellness, creating a virtuous cycle where a healthier body naturally finds its optimal weight.

Antioxidant Powerhouses

Both ginger and turmeric are rich in antioxidants, compounds that combat oxidative stress in the body. Oxidative stress occurs when there’s an imbalance between free radicals (unstable molecules that can damage cells) and the body's ability to neutralize them. Chronic oxidative stress is implicated in aging and numerous chronic diseases.

• Ginger: Gingerols and shogaols act as potent antioxidants, helping to protect cells from damage.
• Turmeric: Curcumin is a remarkably powerful antioxidant, not only neutralizing free radicals directly but also boosting the body’s own antioxidant enzyme defenses.

By reducing oxidative stress, these spices support cellular health, which is fundamental to every bodily function, including metabolism and energy production.

Anti-Inflammatory Effects Beyond Weight

The anti-inflammatory prowess of ginger and turmeric extends far beyond their role in weight management. They are widely recognized for helping to soothe general bodily discomfort and supporting a healthy inflammatory response.

• Joint Health: Many individuals report that regular consumption of ginger and turmeric helps support joint comfort and flexibility, particularly for those experiencing mild, occasional aches associated with physical activity or aging.
• Muscle Recovery: For active individuals, the anti-inflammatory properties can aid in post-exercise muscle recovery, helping to reduce occasional soreness.

Immune System Support

A robust immune system is crucial for staying healthy and energetic, which in turn supports a consistent wellness routine. Both spices contribute to immune health:

• Antimicrobial Properties: Ginger and curcumin have demonstrated antimicrobial properties, helping the body defend itself against various challenges.
• Immune Modulation: Their antioxidant and anti-inflammatory effects create an environment where the immune system can function optimally, preparing your body to fend off common seasonal threats.

Cardiovascular Health

Heart health is paramount, and ginger and turmeric offer valuable support:

• Blood Pressure & Cholesterol: Some studies suggest ginger may help support healthy blood pressure levels, while turmeric's curcumin can help reduce markers of oxidative stress and inflammation that contribute to plaque buildup in arteries, supporting healthy cholesterol levels already within the normal range.
• Circulation: Ginger's warming effect can stimulate blood flow, promoting better circulation throughout the body.

Brain Health

Emerging research points to the potential cognitive benefits of these spices:

• Neuroprotection: Curcumin has been studied for its ability to cross the blood-brain barrier and its potential role in clearing amyloid plaques, which are associated with neurodegenerative processes. Its antioxidant and anti-inflammatory effects can also protect brain cells from damage.
• Mood Support: A healthy gut, significantly influenced by the compounds in ginger and turmeric, has a profound connection to brain health and mood. The gut-brain axis is a two-way street, and supporting gut balance through tools like our Pre+Probiotic can positively impact cognitive function and emotional well-being.

Just as a healthy gut lays the foundation for inner vitality, it also contributes to your outer radiance. We believe beauty truly begins on the inside, and proper nutrient absorption, supported by a healthy digestive system, is essential for vibrant hair, strong nails, and glowing skin. This is why our Hair, Skin & Nails formula is designed to complement your internal wellness. Discover your inner glow with Bala and explore how our clean formula supports your natural radiance from within. To provide consistent support for your beauty goals, we offer fantastic savings on our 3-month and 6-month "Subscribe & Save" plans for our Hair, Skin & Nails product.

To find your personalized gut-health roadmap and kick-start your transformation, we invite you to Take our 3-minute Weight-Loss Quiz.

Brewing Your Path to Wellness: How to Enjoy Ginger and Turmeric Tea

Incorporating ginger and turmeric into your daily routine, especially in tea form, is a delightful and accessible way to harness their benefits. The warmth and aroma of a freshly brewed cup can be incredibly comforting and a grounding ritual for your wellness journey.

Simple Ginger and Turmeric Tea Recipe:

This basic recipe forms the foundation for countless variations.

Ingredients:

• 1 cup water
• ½ inch fresh ginger, peeled and thinly sliced or grated
• ½ inch fresh turmeric, peeled and thinly sliced or grated (or ½ teaspoon turmeric powder)
• A pinch of black pepper (crucial for turmeric absorption)
• Optional additions: honey or maple syrup for sweetness, a slice of lemon, a cinnamon stick.

Instructions:

1. Bring water to a boil in a small saucepan.
2. Add ginger and turmeric. If using fresh, simmer for 5-10 minutes. If using powdered turmeric, simmer for 2-3 minutes.
3. Remove from heat, strain into your favorite mug.
4. Add a pinch of black pepper.
5. Stir in optional sweeteners or lemon. Enjoy!

Golden Milk: A Soothing Elixir

For a creamier, more indulgent experience, "golden milk" (or turmeric latte) is a popular choice:

Ingredients:

• 1 cup milk (dairy or plant-based)
• 1-2 teaspoons turmeric powder
• ½ teaspoon ginger powder (or ½ inch fresh ginger)
• Pinch of black pepper
• Optional: cinnamon, cardamom, a touch of honey or maple syrup

Instructions:

1. Combine all ingredients in a saucepan.
2. Heat over low heat for about 5-10 minutes, stirring frequently, until warm and fragrant. Do not boil.
3. Strain if using fresh ginger, then pour into a mug and enjoy.

Tips for Optimal Absorption:

• Black Pepper is Key: As previously mentioned, black pepper contains piperine, which dramatically enhances the bioavailability of curcumin. Always add a pinch to your turmeric tea or golden milk.
• Healthy Fats: Curcumin is fat-soluble. Consuming turmeric with a source of healthy fat (like in golden milk with full-fat milk or a touch of coconut oil) can further improve its absorption.
• Fresh vs. Powdered: Fresh ginger and turmeric offer a brighter flavor profile, and fresh ginger, in particular, has a higher concentration of certain active compounds. Powdered versions are convenient and still provide benefits, especially when used in the correct ratios.

Beyond Tea: Culinary Integration

Don't limit these spices to just beverages! Incorporating ginger and turmeric into your cooking is another excellent way to reap their benefits:

• Stir-fries and Curries: They are staples in Asian and Indian cuisine.
• Soups and Stews: Add a warming depth of flavor and nutritional boost.
• Roasted Vegetables: Toss root vegetables with grated ginger, turmeric, and olive oil before roasting.
• Smoothies: A small piece of fresh ginger and a pinch of turmeric powder can elevate your morning smoothie.
• Dressings and Marinades: Infuse olive oil and vinegar with these spices for flavorful salad dressings or meat marinades.

By exploring various ways to enjoy ginger and turmeric, you can make their inclusion in your diet a sustainable and enjoyable part of your overall wellness strategy. And remember, for consistent support for your daily vitality, our Pre+Probiotic formula offers essential gut health benefits, crucial for overall nutrient absorption and energy.

Navigating Your Journey: Potential Side Effects and Precautions

While ginger and turmeric are natural ingredients with a long history of safe use, it's crucial to be aware of potential side effects and interactions, especially when consuming them in concentrated forms or large quantities. At Bala Health, our commitment to transparency means we empower you with all the information you need to make the best decisions for your body.

Potential Side Effects of Turmeric:

• Stomach Upset: In some individuals, especially those with digestive sensitivities like acid reflux or IBS, turmeric can stimulate the stomach to produce more gastric acid, potentially exacerbating symptoms. Start with small amounts to assess your tolerance.
• Allergic Reactions: Though rare, allergic reactions to turmeric can occur, manifesting as skin rashes, itchiness, or difficulty breathing. Discontinue use and seek medical attention if these symptoms arise.
• Blood Thinning: Curcumin in turmeric may have mild blood-thinning properties. If you are taking anticoagulant medications (blood thinners) or have a bleeding disorder, consult your healthcare provider before consuming large amounts of turmeric or turmeric supplements.
• Iron Absorption: Turmeric may interfere with iron absorption. Individuals with iron deficiency should be mindful of their intake and consult a doctor.
• Kidney Stones: Turmeric is high in oxalates, which can bind to calcium and contribute to kidney stone formation in susceptible individuals. Those prone to kidney stones should exercise caution.
• Pregnancy and Breastfeeding: There is insufficient evidence regarding the safety of high-dose turmeric supplements during pregnancy or breastfeeding. It is generally recommended to avoid concentrated forms during these periods, or to consult a doctor.

Potential Side Effects of Ginger:

• Heartburn, Nausea, Diarrhea: Similar to turmeric, ginger, especially in large amounts, can increase stomach acid production, leading to heartburn, nausea, or diarrhea in sensitive individuals.
• Blood Thinning: Ginger also possesses mild anticoagulant properties. As with turmeric, those on blood-thinning medications or with bleeding disorders should consult a healthcare professional.
• Pregnancy Nausea: While ginger is often recommended for morning sickness, very high doses are not advised. Medical professionals typically consider doses below 1500 mg per day safe, but it’s always best to consult your doctor before consuming ginger while pregnant.

General Precautions:

• Moderation is Key: Even natural compounds can have adverse effects if consumed in excessive amounts. Listen to your body and stick to recommended serving sizes, whether in food or supplemental form.
• Medication Interactions: Beyond blood thinners, ginger and turmeric may interact with other medications, including those for blood sugar management (potentiating their effects) and certain prescription drugs. Always discuss any supplements or significant dietary changes with your healthcare provider, particularly if you have underlying health conditions or are on medication.
• Quality of Supplements: If opting for supplements, choose reputable brands that are transparent about their ingredients and processes. At Bala Health, we pride ourselves on our integrity and commitment to science-first, clean-label formulas. We believe you deserve to know exactly what you’re putting into your body.

Remember, ginger and turmeric tea, when consumed mindfully and as part of a balanced diet, can be a wonderful addition to your wellness routine. Our aim is to provide you with the knowledge to make informed, safe choices on your journey to feeling your best.

Bala Health's Commitment to Your Wellness

At Bala Health, our journey began with a clear mission: to cut through the noise and misinformation prevalent in the supplement industry. We understand the frustration of trying countless products that promise the world but deliver little. That's why we're dedicated to providing clean-label, trustworthy formulas that deliver real, science-backed results. Our approach is simple: we prioritize clinically validated ingredients at effective doses, ensuring that what you put into your body is not only safe but truly functional.

We believe that health shouldn’t be complicated. Our products and messaging are designed to be easy to understand and integrate into your daily life, empowering you to take control of your health with confidence. Integrity is at the core of everything we do; if it’s not effective, it’s not Bala. This ethos extends to how we educate our customers, providing comprehensive, evidence-based information like this blog post, so you can make informed decisions that align with your wellness goals.

We are here to support you in simplifying your wellness journey, offering solutions that work from the inside out. For instance, our Pre+Probiotic formula isn't just another supplement; it's a testament to our science-first commitment, designed to lay the groundwork for optimal digestion, nutrient absorption, and overall metabolic health. And for those looking for a truly personalized approach to weight management and gut health, we invite you to Find your personalized gut-health roadmap by taking our quick 3-minute quiz. It’s a powerful step toward understanding your body’s unique needs.

Conclusion

The question, "Is ginger and turmeric tea good for weight loss?" is met with a resounding "yes," backed by a growing body of scientific evidence. These ancient spices, revered for millennia, offer a compelling array of benefits that can support your weight management efforts through various mechanisms: boosting metabolism, regulating appetite, and significantly reducing inflammation. Beyond weight, their antioxidant, immune-boosting, and digestive benefits contribute to a holistic sense of wellness, underscoring the interconnectedness of your body's systems.

However, true and sustainable wellness isn't found in a single tea or quick fix. It's built on a foundation of informed choices, consistent effort, and a holistic approach to nurturing your body from the inside out. At Bala Health, we are committed to being your trusted partner on this journey, providing clean, functional, science-backed solutions designed to simplify your path to feeling better.

To truly optimize your wellness journey and achieve lasting results, we encourage you to take the next step. Start by understanding your unique body and needs with our personalized assessment. Take our 3-minute Weight-Loss Quiz today to receive a customized roadmap that aligns with your specific goals for gut health and overall vitality.

And to provide your digestive system with the foundational support it needs for optimal metabolism and comfort, explore our Pre+Probiotic formula. With 10 clinically studied strains and 50 Billion CFU plus essential prebiotics, it's designed to help ease occasional bloating and support your gut health from within. For the best value and uninterrupted support for your wellness goals, choose our convenient 4-bottle or 6-bottle bundles. Empower your health, simplify your routine, and experience the Bala Health difference.

FAQ

### Q1: How do ginger and turmeric tea specifically help with metabolism?

A1: Ginger contains compounds like gingerols and shogaols that have a thermogenic effect, subtly increasing your body's core temperature and potentially boosting calorie expenditure. Turmeric, through its active compound curcumin, influences metabolic pathways and may help reduce fat accumulation and improve insulin sensitivity, supporting more efficient energy use and storage in the body. Together, they create a more favorable metabolic environment.

### Q2: Can ginger and turmeric tea replace a balanced diet and exercise for weight loss?

A2: No, ginger and turmeric tea are supportive tools, not magic solutions. While they offer significant benefits for metabolism, inflammation, and digestion, they cannot replace the fundamental principles of weight management: a balanced, nutrient-dense diet and regular physical activity. They work best as part of a holistic wellness plan, enhancing your efforts rather than acting as a standalone cure.

### Q3: Are there any specific times of day that are best to drink ginger and turmeric tea for weight loss?

A3: While there's no strict rule, many people find it beneficial to drink ginger and turmeric tea in the morning to kick-start their metabolism and aid digestion throughout the day. Others prefer it before meals to help with satiety or in the evening as a soothing, anti-inflammatory ritual. Listen to your body and integrate it into your routine when it feels most beneficial for you.

### Q4: What's the best way to ensure I'm getting enough curcumin from turmeric in my tea?

A4: To maximize curcumin absorption from turmeric tea, always include a pinch of black pepper. Black pepper contains piperine, which significantly enhances curcumin's bioavailability. Additionally, consuming turmeric with a source of healthy fat (e.g., in a "golden milk" recipe with full-fat milk or a small amount of coconut oil) can further improve absorption, as curcumin is fat-soluble.