What Turmeric And Ginger Can Do For Your Heart When Taken Together

Turmeric and ginger have been adding flavor and health benefits to meals for centuries. Turmeric has a bold, earthy taste with a hint of bitterness, while ginger brings a spicy kick that can warm up any dish. But beyond their ability to enhance your favorite recipes, these two roots are packed with compounds that may support overall health. A cup of warm turmeric milk can ease inflammation, and a little ginger in your tea can settle nausea or other digestive issues. (Read about the health benefits of turmeric lattes.)

Both turmeric and ginger are rich in antioxidants and anti-inflammatory properties, which may contribute to heart health. But don't expect them to work miracles on their own. "Turmeric and ginger both have anti-inflammatory properties that may support heart health, though they are best seen as complementary to an overall heart-healthy lifestyle rather than standalone treatments," says Kat Benson, a registered dietitian at Top Nutrition Coaching.

According to Benson, a heart-healthy lifestyle includes well-established dietary habits. "Established factors for heart health include fiber intake, healthy fats, and a plant-rich diet, which provide well-documented benefits, including phytonutrients with anti-inflammatory effects — some of which are also found in turmeric and ginger."

The curcumin in turmeric can help manage your blood pressure by supporting the function of your blood vessels. Benson says the research is mixed on how well curcumin works to reduce stiffness and improve the flexibility of your arteries. "While turmeric may play a role in maintaining healthy cholesterol levels, its effects are not as strong as fiber intake or cholesterol-lowering medications," she said.

Ginger improves your heart health in a different way. "Ginger contains compounds like gingerol that may have mild anticoagulant (blood-thinning) properties, potentially reducing the risk of blood clots and promoting smoother circulation," Benson said. While cholesterol-lowering medications effectively bring down LDL cholesterol and triglycerides, some research studies found that adding ginger to your diet can reduce your cholesterol as well.

Taking ginger and turmeric together (like in golden milk, for instance) doesn't necessarily magnify their heart-healthy benefits, but Benson says that ginger may help your body absorb turmeric better. "Together, they may promote healthy circulation, as turmeric supports blood vessel function, while ginger's mild anticoagulant properties may contribute to smoother blood flow," she said. "However, their combined benefit is primarily related to absorption synergy rather than dramatically enhancing heart health effects."

Ginger and turmeric can do more than just add flavor to your food and protect your heart. They may also help balance hormones, fight inflammation, and protect your cells, according to a 2011 review in The American Journal of Chinese Medicine. These powerful roots can lower certain hormone levels, like thyroid hormone and leptin, or influence how your hormone receptors work. They also help block inflammatory proteins that contribute to chronic diseases. On top of that, ginger and turmeric may reduce oxidative stress and even slow down the growth of cancer cells.

If you're looking for a natural alternative to NSAIDs for osteoarthritis pain, turmeric and ginger might be just as effective. A 2020 study in Phytotherapy Research had people with knee osteoarthritis take either Naproxen (Aleve) or a combo of turmeric, ginger, and black pepper. After four weeks, both groups saw a big drop in inflammation, although neither treatment outperformed the other.