How To Make Turmeric Tincture (A Great Natural Medicine)

Learning how to make turmeric tincture is an easy and affordable way to get a regular boost of potent antioxidants and anti-inflammatory properties. With only three simple ingredients, this tincture is a good staple to keep alongside your other herbal tinctures.

A member of the ginger family, turmeric root (scientifically known as curcuma longa) is jam-packed with antioxidants and other medicinal properties that can support your heart, brain, and overall health.

All powerful curcumin

Curcumin is the primary active ingredient found in turmeric. It has well-known potent anti-inflammatory and antioxidant properties (so much so that some call it the ‘king of anti-inflammatories!) and is responsible for giving turmeric its vibrant color. Curcumin can help to relieve pain, support heart health, improve brain function, and more.

Pepper, please

To help the body absorb as much curcumin as possible, it’s important to simultaneously consume black pepper. This is because black pepper contains a compound called piperine, which has been shown to significantly increase how bioavailable curcumin is to our bodies. This means that when turmeric is consumed with black pepper, more curcumin can be absorbed into our bloodstream, maximising its potential health benefits. So, when we make turmeric tincture, it’s important to include black pepper in our recipe! 

You can use either whole black peppercorns or cracked black pepper to make the tincture. It’s up to you to choose which type of pepper to use. I tend to use whole peppercorns because they are easier to strain out of the final tincture, but cracked black pepper has more surface area exposed to the alcohol which means more of the piperine may be present in your tincture. 

How much black pepper to turmeric in tinctures?

If you’re making this tincture for your consumption (as opposed to selling it to consumers) you don’t need to be overly precise. A good rule of thumb is approximately 1 part black pepper to 10 parts turmeric. 

Health benefits of turmeric

Anti-inflammatory properties – Curcumin, the active compound in turmeric, has potent anti-inflammatory effects, which may help alleviate symptoms of conditions like arthritis and other inflammatory disorders.

Antioxidant effects – Turmeric contains antioxidants that can neutralize harmful free radicals in the body, reduce oxidative stress, and lower the risk of chronic diseases.

Pain relief – Some studies suggest that turmeric may help to relieve pain from menstrual cramps and even osteoarthritis.

Digestive health – Turmeric has been traditionally used to help alleviate and manage digestive symptoms of indigestion, bloating, and gas.

Heart health – Turmeric may help improve heart health by reducing inflammation and oxidative stress, as well as improving cholesterol levels and blood pressure.

Immune support – Curcumin may help regulate immune system function and enhance the body’s defense against infections and general illnesses.

Brain health – Some research suggests that turmeric may benefit brain health by supporting cognitive function and reducing the risk of neurodegenerative diseases like Alzheimer’s.

Skin health – Because turmeric has anti-inflammatory properties, it may help promote healthy skin by fighting acne-causing bacteria and supporting wound healing.

Dry or fresh turmeric?

Both fresh and dried turmeric can be used to make turmeric tincture. Here are some considerations for each:

Fresh Turmeric

Using chopped, fresh turmeric root allows for a more potent tincture, as the active beneficial compounds are often more concentrated in fresh roots. Fresh turmeric also provides a more aromatic and flavorful tincture, which some people prefer. However, fresh turmeric can be harder to find and if you cannot find any local to you, dried turmeric works as well.

Dried Turmeric

Dried turmeric is more available and convenient to use for making tinctures. While it may have a slightly milder flavor compared to fresh turmeric, dried turmeric still contains beneficial compounds and is perfectly fine to use in tincture making.

Turmeric tincture side effects

While turmeric tincture is generally safe for most people, there are some potential side effects and considerations to be aware of. As always, I am not a doctor so please consult with your medical professional.

Gastrointestinal issues – Curcumin can be irritating to the stomach and when consumed in high doses, turmeric may cause stomach discomfort such as bloating. 

Blood thinning – Turmeric has natural blood-thinning properties and while this can be beneficial for cardiovascular health, it may also increase the risk of bleeding, especially when combined with blood-thinning medications or other herbs with similar effects.

How to make DIY turmeric tincture

Tools

Clean glass jar with a tight-fitting lid

Knife and cutting board – To chop up fresh turmeric root

Gloves – To protect your hands from the yellow stain when chopping up fresh turmeric!

Small amber glass dropper bottles for storing the tincture – I use these ones.

A fine mesh strainer, cheesecloth, coffee filter

A small funnel

Supplies

Fresh organic turmeric root or turmeric powder – If you cannot find organic at your grocery store, just use what you have.

Black peppercorns or pepper

80-proof vodka (or 40% alcohol) – If you want to avoid alcohol, you can simply swap out the alcohol for store-bought apple cider vinegar or food-grade glycerin. I use this raw, bulk apple cider vinegar.

For complete measurements, see the printable recipe card below.

Instructions

Fully sterilise your glass jar and lid.

If using fresh turmeric root, wash it thoroughly (if you can easily clean it, there’s no need to peel the turmeric). Chop the turmeric into small pieces. 

When making tinctures with fresh herbs, I like to use the ratio 1:3. For fresh turmeric, fill the glass jar ¾ of the way full with chopped turmeric. Wear gloves when chopping turmeric if you don’t want to have yellow-stained fingers for a few days! 

If using dried turmeric, fill the jar ½ of the way full. If you’re using a large jar, this can become expensive, so consider using a smaller jar to reduce how much of the dried turmeric you need to use.

Estimate roughly 1/10 the amount of black peppercorns compared to your turmeric and add those into the jar as well. 

Cover the turmeric and black pepper completely with alcohol.

Add the lid and shake the jar to ensure everything is covered by the alcohol.

Set the jar in a cold, dark place away from direct sunlight for 6-8 weeks. I like to store my tinctures in the pantry or in a dark cupboard.

Try to shake the jar 3-4 times per week to ensure that everything remains completely covered with alcohol. 

After 6-8 weeks, strain off the tincture using a fine mesh strainer or cheesecloth. If you used dried turmeric or ground pepper, I’d recommend using cheesecloth to ensure that the plant material is completely strained off from the tincture.

Use a small funnel to transfer the tincture into a small amber glass dropper bottle. Make sure to label and date the tincture so you remember what it is and don’t confuse it with your other homemade herbal supplements.

Turmeric tincture dosage

I like to take 1-2 droppers full (about 30-60 drops) 1-3 times per day. 

How long with turmeric tincture last?

Tinctures made with alcohol can last a very long time if the plant material is completely strained off from the tincture before storing. This tincture can last 2-4 years if stored properly.

How can I make this tincture alcohol-free?

To make this tincture alcohol-free, you can easily swap out the alcohol for store-bought apple cider vinegar. Apple cider vinegar is less effective at drawing out the beneficial compounds from plant materials but it is a suitable alternative to alcohol. 

Tinctures made with apple cider vinegar will not last as long as those made with alcohol and it’s best to consume them within 4-6 months. I like to use tinctures made from apple cider vinegar on salads or in marinades for chicken.

Ways to use turmeric tincture

Direct – Add turmeric tincture directly under your tongue and hold it there for about 30-60 seconds before swallowing. This allows for quick absorption into the bloodstream.

Diluted with water or fruit juice – Add the tincture to a glass of water or juice to reduce the strength of the flavour.

Make ginger and turmeric shots – Over cheesecloth, squeeze a fresh lemon, minced ginger root, and turmeric tincture into a small cut. Top it up with water or fruit juice and enjoy a quick and spicy health boost!

Diluted in tea – Add the turmeric extract to hot water with lemon for a nutritional boost in the morning.

Add it to smoothies – Add the turmeric tincture to your favorite smoothie recipe. It pairs well with fruits like mango, pineapple, or banana, as well as leafy greens like spinach or kale.

Blend it into soups or sauces – Add the tincture to homemade soup, sauces, or salad dressing for added flavor and health benefits. It can complement dishes like curries, lentil soups, or tahini-based dressings.

Mix with honey or yogurt – Mix the tincture into a spoonful of honey or yogurt.

Topically – You can make a simple healing salve by adding a few drops of turmeric tincture to coconut oil or olive oil and rubbing it onto your skin.

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