Part of our Turmeric & Curcumin guide library.
Short answer: Turmeric may lower blood pressure slightly, but the effect is small and the studies disagree. The largest analysis, of 35 randomized trials, found that turmeric or curcumin supplements lowered systolic blood pressure (the top number) by about 2 mm Hg and diastolic (the bottom number) by under 1 mm Hg on average, while two other analyses found no significant change overall. Effects were mostly seen in trials lasting 12 weeks or longer. Turmeric is not a substitute for blood pressure medication or for proven steps like the DASH diet and cutting salt. If you take blood pressure medicine, talk with your doctor or pharmacist before adding a turmeric supplement.
Turmeric shows up in a lot of "foods that lower blood pressure" lists, and if you are watching your numbers, it is fair to ask whether a turmeric supplement or a daily golden milk makes a difference. Here is what the randomized trials actually found, how big the effect is compared with diet changes, how long it takes, and what to know if you take blood pressure medication. We sell a turmeric drink mix, so we point out where our product comes in and where the research does not cover it.
What you'll learn
- What pooled trials show about turmeric, curcumin and blood pressure
- How big the effect is compared with the DASH diet and less salt
- Whether turmeric works quickly, and who saw the most change
- What to know about turmeric and blood pressure medication
- Who should be careful with turmeric supplements
Does turmeric lower blood pressure?
Possibly a little, but the evidence is mixed. Researchers have pooled overlapping sets of small trials in different ways and reached different answers:
| Analysis | What it included | What it found |
|---|---|---|
| Dehzad et al., 2024 | 35 randomized trials | Systolic down 2.02 mm Hg and diastolic down 0.82 mm Hg on average; both statistically significant |
| Karimi et al., 2023 | 17 trials, 1,377 participants | No significant change overall in systolic (-0.06 mm Hg) or diastolic (-0.18 mm Hg) |
| Hadi et al., 2019 | 11 trials, 734 participants | No significant change overall; systolic down 1.24 mm Hg in trials lasting 12 weeks or longer |
| Tang et al., 2024 | 10 earlier meta-analyses, people with metabolic conditions | Diastolic down 0.94 mm Hg; no significant change in systolic |
Every one of these analyses called for more and better trials. The NCCIH says there is not yet enough evidence to definitively conclude that turmeric or curcumin is beneficial for any health purpose.
How much does turmeric lower blood pressure?
On average, about 2 mm Hg or less, which is small. For comparison, in the DASH-Sodium trial, a diet rich in vegetables, fruit and low-fat dairy combined with less sodium led to systolic blood pressure 7.1 mm Hg lower in people without high blood pressure and 11.5 mm Hg lower in people with high blood pressure, compared with a typical American diet high in sodium (Sacks et al., 2001). The roughly 2 mm Hg average seen with turmeric supplements (Dehzad et al., 2024) is a fraction of that.
A few groups saw somewhat larger changes:
- People with prediabetes or type 2 diabetes: across 15 trials with 855 adults, turmeric or curcumin lowered systolic pressure by 2.69 mm Hg, and by 3.41 mm Hg in those whose systolic pressure started at 130 or higher. Diastolic pressure did not change significantly (Bahari et al., 2026).
- Women: in trials done in women, systolic fell 1.55 mm Hg and diastolic 1.73 mm Hg (Karimi et al., 2023).
Does turmeric lower blood pressure quickly or immediately?
There is no evidence that it does. The trials ran for weeks to months, and the clearer effects showed up in trials lasting 12 weeks or longer: systolic in one analysis (Hadi et al., 2019) and diastolic in another (Karimi et al., 2023). No trial we found showed turmeric lowering blood pressure within hours. If your reading is very high, turmeric is not the answer: MedlinePlus says a reading higher than 180 and/or higher than 120 is a hypertensive crisis that needs medical care right away (MedlinePlus).
For how long turmeric takes to show effects in general, see how long does it take for turmeric to work?.
Does turmeric lower blood pressure in healthy people?
Not in the one well-run trial we found in healthy adults. In 39 healthy men and postmenopausal women aged 45 to 74, 12 weeks of a curcumin supplement (2,000 mg a day of one formulation) improved how well arteries widened, a measure of blood vessel health that rose 36%, but blood pressure stayed about the same: 121/72 at the start and 121/71 at 12 weeks in the curcumin group (Santos-Parker et al., 2017).
Researchers think curcumin may help the lining of blood vessels relax by making more nitric oxide available; the larger analysis also found better artery widening across trials (Dehzad et al., 2024). That is a vessel-health finding, not proof that turmeric lowers blood pressure.
Is turmeric or curcumin better for blood pressure?
No form has been shown to work better. When one analysis split the trials by type (turmeric, plain curcumin and high-absorption curcumin), none of them lowered blood pressure significantly on its own (Hadi et al., 2019). In people with prediabetes or diabetes, larger systolic drops were seen with nano-curcumin, turmeric and curcumin with black pepper extract (piperine) at doses above 1 g a day (Bahari et al., 2026), but these were subgroup results. Curcumin on its own is poorly absorbed, which is why many products add black pepper or use special formulations; see curcumin vs turmeric and why absorption matters.
Can you take turmeric with blood pressure medication?
Ask your doctor or pharmacist first; do not add it on your own or use it to replace your medicine. The trials above tested turmeric on its own, and we found no trials designed to test how it combines with specific blood pressure medicines. The NCCIH advises anyone who takes any type of medicine to talk with a health care provider before using an herbal product, because some herbs and medicines interact in harmful ways.
- Bring the product label to your appointment so your provider can see the dose and form.
- Keep taking your prescribed medication as directed; do not stop or change it because you started a supplement.
- If you also take a blood thinner or aspirin, see does turmeric thin your blood?.
Can turmeric cause low blood pressure?
The trials do not suggest a large drop: the average changes were about 3 mm Hg or less (Dehzad et al., 2024; Bahari et al., 2026). Even so, if you already have low blood pressure or you feel dizzy or lightheaded after starting any supplement, stop and check with your provider.
Does turmeric tea or golden milk lower blood pressure?
There is no evidence that it does. The trials used supplements in capsules or measured doses, usually much more concentrated than a spoonful of turmeric in tea, golden milk or curry. Turmeric drinks can still be part of a heart-healthy eating pattern if you keep added sugar low; for recipes, see how to make turmeric tea and golden milk.
What helps lower blood pressure the most?
Lifestyle changes and, when needed, medicine have far more evidence than any supplement. MedlinePlus says heart-healthy lifestyle changes, such as heart-healthy eating and exercise, can be very effective, and that some people also need medicine (MedlinePlus). The DASH diet with less sodium lowered systolic pressure by 7.1 to 11.5 mm Hg in its landmark trial (Sacks et al., 2001).
Know your numbers. MedlinePlus lists these categories for adults (MedlinePlus):
| Category | Systolic (top) | Diastolic (bottom) |
|---|---|---|
| Normal | Less than 120 | and less than 80 |
| Elevated | 120 to 129 | and less than 80 |
| Stage 1 high blood pressure | 130 to 139 | or 80 to 89 |
| Stage 2 high blood pressure | 140 or higher | or 90 or higher |
| Hypertensive crisis: get medical care right away | Higher than 180 | and/or higher than 120 |
High blood pressure usually has no symptoms, so regular checks are the only way to know (MedlinePlus). Caffeine can also bump a reading for a few hours; see does caffeine raise blood pressure?.
Who should be careful with turmeric supplements?
Anyone who takes medicine, is pregnant or has liver problems should check with a provider before taking turmeric supplements.
- People taking any medication, including blood pressure medicine and blood thinners: ask your provider or pharmacist first (NCCIH).
- Pregnancy: NCCIH says turmeric supplements during pregnancy may be unsafe, and little is known about amounts above food levels while breastfeeding (NCCIH).
- Liver concerns: liver damage has been reported in some people using curcumin products made to be better absorbed. Stop and talk with your provider if you notice fatigue, nausea, poor appetite, dark urine or yellowing of the skin or eyes (NCCIH).
- Kidney stones: see is turmeric bad for your kidneys?.
Where does our turmeric drink fit?
Nano Turmeric is a turmeric drink, not a blood pressure treatment, and it has not been tested in blood pressure trials. It is our mango-flavored turmeric curcumin drink mix. One sachet (5 g) is one serving, with 10 calories and no caffeine listed (Product Facts). Based on tests by an independent laboratory, its bioavailability can be up to 35X that of pure turmeric extract. Some people enjoy it as a low-sugar alternative to sweet drinks; for ideas, see our anti-inflammatory drinks. If you take blood pressure medicine, check with your provider before adding it, as you would with any turmeric product.
Common myths (quick reality check)
Myth: Turmeric works like a natural blood pressure pill. Reality: Pooled trials found average drops of about 2 mm Hg or less, and two analyses found no significant change overall (Dehzad et al., 2024; Karimi et al., 2023; Hadi et al., 2019).
Myth: A spoonful of turmeric in food will lower your blood pressure. Reality: Trials used concentrated supplements over weeks to months; there are no trials showing that turmeric in food lowers blood pressure.
Myth: You can swap your medication for turmeric. Reality: No. Keep taking prescribed medication as directed and talk with your provider before adding any supplement (NCCIH).
Frequently asked questions (FAQ)
Does turmeric lower blood pressure?
Possibly a little. The largest analysis of 35 trials found about 2 mm Hg lower systolic and under 1 mm Hg lower diastolic pressure on average, but two other analyses found no significant change overall.
Does curcumin lower blood pressure?
The evidence is the same as for turmeric: small average changes and mixed results. One analysis found no form, including high-absorption curcumin, worked significantly on its own.
Does turmeric lower blood pressure quickly?
There is no evidence that it does. Clearer effects showed up only in trials lasting 12 weeks or longer, and none showed a drop within hours.
How much does turmeric lower blood pressure?
About 2 mm Hg or less on average, and up to about 3 mm Hg in people with diabetes and higher starting pressure. The DASH diet with less sodium lowered systolic pressure by 7.1 to 11.5 mm Hg.
Can I take turmeric with blood pressure medication?
Ask your doctor or pharmacist first. No trials were designed to test turmeric with specific blood pressure medicines, and NCCIH advises checking with a provider before using herbs with any medicine.
Can turmeric cause low blood pressure?
Trials found average changes of about 3 mm Hg or less. If you already have low blood pressure or feel dizzy after starting a supplement, stop and check with your provider.
Does turmeric tea lower blood pressure?
There is no evidence that it does. Trials used concentrated supplements, not tea, golden milk or turmeric in food.
Does turmeric lower cholesterol or blood sugar too?
Those are separate questions with their own studies. NCCIH notes many studies on turmeric and high cholesterol but says the evidence is not enough to draw firm conclusions for any health purpose.
Related guides
- Does turmeric thin your blood?
- Does caffeine raise blood pressure?
- How long does it take for turmeric to work?
- Curcumin vs turmeric
- Why turmeric absorption matters
- Is turmeric bad for your kidneys?
- When is the best time to take turmeric?
- How to make turmeric tea and golden milk
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. If you have high or low blood pressure, take blood pressure medicine or a blood thinner, or have liver, kidney or heart conditions, talk with your health care provider before taking turmeric. Do not stop or change prescribed medication without your provider. Seek medical care right away for a reading higher than 180 and/or higher than 120, or for chest pain, shortness of breath, severe headache, or sudden weakness, numbness or trouble speaking. Talk with your provider before taking turmeric if you are pregnant or breastfeeding.
References
- Dehzad MJ, Ghalandari H, Askarpour M. "Curcumin/turmeric supplementation could improve blood pressure and endothelial function: a grade-assessed systematic review and dose-response meta-analysis of randomized controlled trials." Clinical Nutrition ESPEN, 2024;59:194-207. doi:10.1016/j.clnesp.2023.12.009
- Karimi A, Moini Jazani A, Darzi M, Doost Azgomi RN, Vajdi M. "Effects of curcumin on blood pressure: a systematic review and dose-response meta-analysis." Nutrition, Metabolism and Cardiovascular Diseases, 2023;33(11):2089-2101. doi:10.1016/j.numecd.2023.07.003
- Hadi A, Pourmasoumi M, Ghaedi E, Sahebkar A. "The effect of curcumin/turmeric on blood pressure modulation: a systematic review and meta-analysis." Pharmacological Research, 2019;150:104505. doi:10.1016/j.phrs.2019.104505
- Tang WW, Huang FF, Haedi AR, Shi QY. "The effect of curcumin supplementation on endothelial function and blood pressure in patients with metabolic disorders: a meta-analysis of meta-analyses." Prostaglandins & Other Lipid Mediators, 2024;175:106900. doi:10.1016/j.prostaglandins.2024.106900
- Bahari H, et al. "Antihypertensive effects of curcumin/turmeric supplementation in prediabetes and diabetes: a systematic review and meta-analysis of randomised controlled trials." Endocrinology, Diabetes & Metabolism, 2026;9(1):e70145. doi:10.1002/edm2.70145
- Santos-Parker JR, et al. "Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress." Aging, 2017;9(1):187-208. doi:10.18632/aging.101149
- Sacks FM, et al. "Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet." New England Journal of Medicine, 2001;344(1):3-10. doi:10.1056/NEJM200101043440101
- MedlinePlus, National Library of Medicine. "High Blood Pressure"
- National Center for Complementary and Integrative Health. "Turmeric"
- OurJrney. Product Facts. Last updated October 11, 2026.
