Can Turmeric Lattes Really Boost Your Energy?

I love coffee. I started drinking it when I was about 14, gradually coming to rely on it to get me through the morning after those late-night study sessions at school and university. I still feel the need to sit with a coffee in the morning before I start writing each day.

I’m better than I used to be at not drinking coffee later on in the day, but if I don’t have my morning coffee (okay, coffees plural) I’ll be sluggish and grouchy and probably in line for a headache.

Like many people, I’ve become more and more intrigued by other potential energy boosters that may not have the same side effects as caffeine. Enter: turmeric lattes, also known as golden milk. Turmeric is a plant in the ginger family, often used as a spice in Asian cuisines, that is said to have a few different health benefits, including being an energy booster.

I decided not to quit caffeine cold turkey for my experiment, but I did aim to cut it down to find out if I could gradually phase it out and get enough energy from my turmeric latte. To help me along the way, I looked at some of the research on turmeric and spoke to some experts, too. It’s been an eye-opening couple of weeks!

If you’re thinking of trying turmeric, it’s important to know that it’s generally safe but that some people experience mild side effects like stomach upset, nausea, diarrhea, or dizziness. If pregnant, breastfeeding, within two weeks of a scheduled surgery, trying to have a baby, or you have gallbladder problems, bleeding disorders, hormone-sensitive conditions, or liver disease, it’s best to consult your doctor beforehand.

The Benefits of Turmeric

Before I discuss the experiment, let’s take a quick look at some of the many benefits of turmeric. As it turns out, it’s not only energy that it’s good for! 

Boosting Energy

We’ll start with energy. Naheed Ali, MD, PhD, a health expert, physician, and senior contributor at Vera Clinic, says that turmeric isn’t an “instant energy booster like caffeine,” and that he sees it as a “foundational support” rather than a quick fix.

“Energy levels are tied to many factors,” he explains. “How well your body handles inflammation, how efficiently it produces energy at a cellular level, and how balanced your stress response is.”

Ali suggests, too, that curcumin—the active compound in turmeric—might support mitochondrial function, important for energy, but explains that we aren’t sure yet.

Combatting Inflammation

“Inflammation is the root cause of most diseases, including cancer, heart disease, and arthritis,” explains Daryl Gioffre, MD, nutritionist and gut health expert, who describes turmeric as “among the most effective anti-inflammatory agents in the world.”

Chronic inflammation is linked to fatigue, so this might be another way in which it helps us boost our energy, too.

Reducing Cholesterol

Turmeric may help with cholesterol. It’s thought that curcumin may help us reduce LDL, or ‘bad’ cholesterol, and increase HDL, or ‘good’, cholesterol.

More research is needed, but it might prevent cholesterol oxidation, which may lead to plaque buildup in arteries, as well as lower levels of triglycerides, which are another type of lipid, or fatty compound, that circulate in your blood.

Boosting Mental Health

Curcumin may help treat some mood disorders, as it can boost serotonin and dopamine and encourage brain plasticity. And, as curcumin may be able to increase levels of brain-derived neurotrophic factor (BDNF)—low levels are linked to depression—this might mean that turmeric is helpful for depression.

My Week of Turmeric Lattes

With the evidence of turmeric benefits in mind, I decided to get started with my experiment of drinking turmeric lattes in the morning. If you’re looking to try your own turmeric experiment, you can find easy-to-make recipes online that typically combine turmeric, ginger, cinnamon, a natural sweetener like honey, and milk (you can opt for dairy or dairy-free).

Day 1

This was a Monday and I had quite a relaxing weekend so I felt reasonably refreshed in the morning. I had my turmeric latte in the morning at about 8:30 a.m., just before I started work at my desk. Not having my usual morning coffee, I struggled through and couldn’t focus before giving in and having a coffee at around 11 a.m.—but I’d usually have finished my second coffee by then. 

Having said that, I was able to have a productive afternoon after just one coffee, whereas I’d usually need two or three.

Day 2

I felt a little more tired come Tuesday morning, so I wasn’t feeling excited about the prospect of not enjoying a pre-work morning coffee. However, I persevered and opted for a turmeric latte over its caffeinated counterpart, again at about 8:30 a.m.

In all honesty, I couldn’t feel any benefits on this day. I again gave in and had a regular coffee a couple of hours later, but I felt quite run down and tired—to the point where I actually worked from my bed for the afternoon.

Day 3

I decided to go again and give myself a fresh start on Wednesday after struggling the previous day, and opted for the usual morning turmeric latte. To my surprise, I felt pretty good throughout the day and didn’t actually feel the need to have any coffee. 

I had a cup of tea at lunchtime, so I didn’t go totally caffeine-free, but it’s a lot less than I’m used to and I barely even flagged when my girlfriend and I met a friend in the evening.

Day 4

I didn’t wake up feeling great on Thursday, possibly because we’d enjoyed a couple of drinks the night before, and so I didn’t feel like anything other than water in the morning. This meant that I had my turmeric latte a little later—at midday—but also that I didn’t have any caffeine.

As the day went on, I started feeling better. Even though I worked late in the evening, I only required a decaf coffee to give myself the illusion of caffeine consumption. Overall, I was quite surprised with how I managed.

Day 5

Finally the end of the working week, and I felt a lot better on Friday morning than I did on Thursday. I had my turmeric latte and then stuck to water for the rest of the day, and I didn’t feel as though the lack of caffeine affected me too much.

At this point in my experiment, I was beginning to think that perhaps the turmeric was helping me. Of course, a turmeric latte in the morning is no substitute for a regular coffee in terms of the instant energy boost it gives you, but I believed there was something there.

Day 6 and 7

I was impressed with myself for making it to Friday, but I thought the weekend could prove more of a challenge—particularly as I traveled home to see my family for my sister’s birthday. I began Saturday with a turmeric latte but with the lack of caffeine and the heat on the train, I found myself getting a headache and so caved in and bought an energy drink while changing trains.

On Sunday, however, I was able to go one better. I stuck to my plan of having a turmeric latte in the morning despite being at my parents’ house, and didn’t need any caffeine. Sure, it wasn’t the busiest, most energy-zapping day, but I did have to get a train back home and do some housework and preparation ready for Monday, so I think I coped pretty well.

My Turmeric Takeaways After 1 Week

Cutting a lot of the coffee out of my routine for a week didn’t lead to a total collapse in energy or productivity—it’s a start!

So, am I ready to replace my lifelong love for coffee with my newfound taste for turmeric? Probably not, but that doesn’t mean my experiment wasn’t illuminating. The reality is that not every quick fix you might read about is actually a quick fix or affects you in exactly the ways you might expect.

That may be for the best—whether it is a turmeric latte, matcha tea, or ginger shot, any new habit should be thought of as a small part of a more comprehensive path to a healthy routine that works for you. In my case, I appreciate the time I spent listening and responding to what my body was telling me, which is something all of us could probably afford to do more often.

Should You Drink Turmeric Lattes for Energy?

Turmeric isn’t a direct replacement for caffeine—it doesn’t give you that instant energy boost so many of us crave when we wake up in the morning. However, it can help boost your energy in the longer term.

As Dr. Ali says, “I’ve seen turmeric work best when it’s part of a bigger picture—good sleep, regular movement, and a diet that supports overall health. It’s not something you take once and feel an immediate boost, but over time, it may contribute to better energy by reducing inflammation and supporting overall vitality.”

If you’re struggling with your energy levels, it might be worth looking at other areas of your life first. Are you stressed? Could you change your sleep pattern or incorporate more healthy foods into your diet?

Krutika Nanavati, MSc, a registered nutritionist and dietitian, adds, “Curcumin on its own is not easily absorbed by the body. To maximize its effectiveness, turmeric should be paired with black pepper, which contains piperine, a compound that increases curcumin absorption by up to twenty times. Consuming turmeric with healthy fats like coconut oil or ghee can further improve absorption and allow the body to process it more efficiently.”

Final Thoughts

Nanavati reiterates, “Unlike caffeine or sugar, which provide a quick burst of energy followed by a crash, turmeric works at a deeper level by supporting metabolism, mitochondrial function, and nutrient absorption processes that are essential for sustained energy and long-term vitality.”

For most people, there won’t be any harm in trying turmeric lattes, and I certainly found my experiment interesting and often successful. However, turmeric is just one thing you can try. To really improve your energy levels—particularly if you’d rather not rely on caffeine—the most important thing you can do is form good lifestyle habits.

As Dr. Ali summarizes, “Turmeric can be a helpful addition, but it works best when it’s supporting a lifestyle that already prioritizes health.”