Turmeric, fertility and superfood properties (plus the best recipes to bookmark)

The turmeric fertility connection

At The Ribbon Box, we talk a lot about the connection between fertility and what we eat. There’s endless advice out there—foods to boost fertility, what to avoid, even specific spices that claim to help.

So, what’s the deal with turmeric and fertility? Short answer: Yes, there’s a connection. But before you start raiding your spice rack, there are a few things you should know.

To break it down, we’ve called in expert Charlotte Grand, BSc (Hons), DipION, mBANT, from The Fertility Kitchen—your go-to for science-backed nutrition advice and fertility-friendly recipes.

Charlotte, over to you!

Of all the spices for fertility, why turmeric?

Turmeric (AKA Curcuma longa) belongs to the ginger family and its rhizomes (the underground part of the stem) are harvested, steamed, and dried to produce the turmeric powder we know and love.

Turmeric is probably best known for giving curry its characteristic golden glow.

Curcumin, one of the three curcuminoids present in turmeric, steals the limelight – and for good reason.

What’s special about curcumin?

Curcumin has potent anti-inflammatory effects, comparable to non-steroidal anti-inflammatory drugs (NSAIDs). It works by regulating certain molecules involved in inflammatory processes. The fact that inflammation is so central to many conditions that affect fertility makes curcumin (and the turmeric that contains it) a potentially helpful substance for supporting fertility.

Conditions that are characterised by inflammation and may negatively affect fertility include: PCOS, endometriosis and uterine fibroids. PMS is also associated with inflammation.

Curcumin also happens to be a powerful antioxidant and helps to reduce cell damage by supporting antioxidant enzymes. This may benefit fertility by supporting egg and sperm quality, a key priority when trying to conceive.

So, overall, the turmeric fertility benefits are pretty wide-ranging. But what else should we know?

The snag

Why is there always a snag?! The thing is, the compounds in turmeric – especially curcumin – can be poorly absorbed when you eat the spice on its own.

This is because curcumin is rapidly metabolised, so very little of it actually reaches the bloodstream. Simply adding turmeric to a meal here and there might not be enough to reap its potential rewards.

The good news is that there are some proven tricks for enhancing curcumin’s absorption and getting the most out of this spice:

• Piperine, the major active component in black pepper that’s responsible for its pungent flavour, can stop the enzymes that break down curcumin. In fact, studies have shown that black pepper alongside turmeric may increase the absorption rate of curcumin by 2,000 percent.

• Fat can greatly enhance the absorption of curcumin, since it is fat-soluble, meaning it breaks down and dissolves in fat or oil. Traditional curries that make use of dairy or coconut milk together with turmeric are great for this reason – the milk naturally helps increase the absorption of turmeric’s active compounds.

• Supplementation with a specific focus on formulation and absorbtion is also a great way to make sure you’re getting the benefits from curcumin.

How much turmeric is good for fertility?

Despite its valid benefits, consuming very high quantities of turmeric can also be problematic. There is some evidence that at excessive levels, turmeric stops becoming anti-inflammatory and actually becomes either pro-inflammatory or immune-suppressive.

There’s also a risk that high doses of curcumin can have an impact on the gut similar to that of NSAIDs, known for damaging the gut barrier and causing intestinal lesions, which can become ulcers after prolonged use.

Note – Supplementing with turmeric is not recommended if you have a history of ulcers or if you are currently dealing with one.

Excessive curcumin may also result in other negative side effects, such as nausea and diarrhoea in some people. It may also interfere with certain drugs, such as antiplatelet agents like aspirin, which is commonly used in fertility treatment, since it can prevent the clumping together of platelets in the blood.

Finally, curcumin can be a problem for pregnant women when taken in therapeutic doses, since it can increase uterine contraction.

All in all, the link between turmeric and fertility is clear, but form, absorption, and dosage all matter, and the keyword here should always be – moderation.

What about turmeric for male fertility?

It’s not just women who can boost fertility by adding turmeric. Studies show that the super spice potentially benefits a range of male fertility issues, including improving semen quality parameters.

Curcumin is also a proven support for semen testosterone levels, as well as being a well-known antioxidant. Male or female, we need all the antioxidants we can get while trying for a baby.

So adding turmeric to curries and even a yummy chicken rub or marinade – plus those supporting fats and a dash of black pepper – will deliver a one-two fertility punch.

Top turmeric fertility recipes

You can enjoy turmeric in moderation as part of a balanced, healthy diet, by making use of it in cooking.

Here are a couple of my favourite recipes to get you started.

Turmeric dressing recipe

So simple, but absolutely delicious. This fabulous dressing is so versatile you can use it as a marinade too. This recipe makes about 175ml.

Ingredients

• 2 tbsp hulled (light) tahini
• Juice 1 lemon
• 1 tbsp turmeric oil
• 1 tbsp raw honey
• 3 tbsp filtered water

Instructions

1. Place all the ingredients in a mixing bowl and whisk until smooth.

2. Serve straight away or pour into a mason jar and store in the fridge for up to 5 days.

Turmeric milk latte recipe

If you’re looking for turmeric milk for fertility, ditch those sugar-laden lattes from the café for this delicious golden latte.

Whether you’re trying to conceive or not, it’s a nutritious turmeric milk recipe that totally tastes like a treat!

Ingredients

• 1 cup full fat coconut milk
• ¾ tsp organic ground turmeric
• ¾ tsp ground ginger
• ¼ tsp ground cinnamon
• 1 tsp raw honey
• Pinch black pepper
• Pinch grated nutmeg

Instructions

1. Place the ingredients in a blender and blend until smooth.
2. Pour into a saucepan and simmer gently for 5 minutes.

Does turmeric help with pregnancy?

Turmeric is known for its anti-inflammatory and antioxidant properties, which may offer some benefits during pregnancy. It can support immune function, aid digestion, and help manage pregnancy-related inflammation or joint pain. Some studies suggest that curcumin, the active compound in turmeric, may also promote healthy blood circulation, which is important for both mother and baby.

However, caution is needed, especially in early pregnancy. High doses of turmeric or curcumin supplements may stimulate uterine contractions or affect hormone levels, which could pose a risk during pregnancy. While small amounts of turmeric used in cooking are generally safe, concentrated supplements or medicinal doses should be avoided unless approved by a healthcare provider.

If you’re considering adding turmeric to your pregnancy routine, it’s best to consult your doctor or midwife first. They can provide guidance on safe amounts and whether turmeric is right for you based on your individual health needs.

As always, do speak with your medical team before making any lifestyle changes – and let us know what you think of these gorgeous turmeric fertility recipes. Pop us a DM over on Instagram with your turmeric-inspired eats, if you give them a try.

Want more fertility recipes? Tuck in here: Fertility foods list – try this blueberry banana smoothie bowl