Everything you need to know about jamu, the health-boosting herbal drink from Indonesia

If you’re on the wellness side of TikTok, you probably would’ve seen users downing little bottles of bright yellow or orange liquid, commonly referred to as immunity-boosting wellness shots. 

What you might not know is that these drinks are likely jamu, a traditional Indonesian herbal remedy made from natural ingredients that’s designed to optimise your health.

But what’s in jamu and why is it becoming a staple in modern routines? Here’s everything you need to know about the centuries-old health-boosting herbal drink that is officially recognised as a UNESCO Intangible Cultural Heritage of Indonesia.

What is jamu made of?

While there’s no one standard recipe for jamu, many are made with common base ingredients like turmeric, ginger, and tamarind — all of which have anti-inflammatory properties and can help with digestion.

Depending on the health concerns you want to address, some recipes call for honey, black pepper or even chicken egg for a more potent concoction. 

Dana Sopah, whose wellness brand Autentik Palate sells jamu and other traditional Indonesian herbal products, is a fan of any jamu that supports vitality and balance.

The 38-year-old says: “My go-to is a turmeric-based jamu with ginger, tamarind, and black pepper. It’s anti-inflammatory, great for digestion, and a natural energy booster.”

How does jamu taste?

Whether consumed cold, warm or as a shot, the majority of jamu has a distinct bitter, earthy, and sometimes spicy flavour — the hallmark of a strong traditional herbal drink. Depending on whether honey or lime is added, jamu can also take on a sweet or sour flavour.

While some might be put off by this acquired taste, Dana was intrigued upon first trying fresh jamu prepared by her grandmother when she was a child.

She recalls: “My first sip was bold, earthy, and packed with a spicy kick. I could feel its warmth spreading through my body, like nature’s way of telling me, ‘This is the good stuff’.”

How it can help the busy career woman

If you can get used to its acquired taste, a slew of health benefits await you at the bottom of your glass of jamu.

For Nurul Edryanna, 23, the few times she’s tried jamu have helped with her digestion.

“The jamu I tried had a quick detoxing effect. I went to the toilet right after and felt lighter and fresher as a result,” she says.

Beyond keeping her digestion in check, Dana says that jamu keeps her skin glowing, menstrual cycle regulated, and energy levels steady despite a hectic lifestyle. 

Hence, she believes that jamu is a quick and effective way to nourish one’s body without overcomplicating things.

She says: “Jamu is like that powerhouse friend that keeps you going. Whether it’s for gut health, energy, immunity, or hormonal balance, it supports women in ways modern supplements can’t always match.”

Dana goes on to explain that some modern supplements are often isolated compounds which extract just one or two active ingredients from a plant. Jamu, on the other hand, uses whole ingredients in their natural form, allowing for a more holistic synergy of nutrients. 

As such, when you consume jamu, you get the full spectrum of vitamins, minerals, and bioactive compounds, instead of just one isolated antioxidant, she adds.

While undergraduate Silvia Chew, 23, also finds that jamu helps with her period cramps and occasional digestive issues, she believes it’s most effective when consumed in tandem with a balanced diet.

How to add jamu to your routine

For those constantly on the go, Dana recommends a morning shot of jamu before breakfast as part of your everyday routine. You can also keep ready-to-drink jamu in your fridge or add it to smoothies for a midday pick-me-up. 

Whether you drink it warm or chilled is entirely up to you — the most important thing is making jamu work for your lifestyle. Start small and stay consistent.

Dana says that for general wellness, one small glass of about 50 to 100ml of jamu a day is a good starting point. The concentrated natural ingredients in jamu are already potent enough for you to feel its health benefits.

She adds that if you’re dealing with specific concerns, like inflammation or digestion, you can take jamu up to twice a day, but it’s vital to listen to your body. 

Some ingredients, like turmeric and ginger, are potent and can be too stimulating in excess, she explains. Hence, it’s important not to overdo it. 

“Just like anything else, balance is everything,” she says. 

Who should be mindful of consuming jamu?

With such potent ingredients, Dana says that those with specific health concerns should be mindful about their jamu intake.

For pregnant women, strong herbs in jamu, like turmeric or tamarind, may stimulate contractions. As such, it would be best to consult your gynaecologist before consuming. 

For those on regular medication, jamu can also interact with certain drugs, especially blood thinners, diabetes medication or anti-hypertensive drugs.

Individuals with sensitive stomachs should also be cautious as spicy or acidic jamu can sometimes irritate conditions like ulcers or acid reflux. 

Additionally, some jamu ingredients may not be suitable for people with gallbladder issues or kidney disease.

Ultimately, not all jamu blends will be suitable for you, so the key is to choose the ones that align with your lifestyle and health condition. As always, it’s best to check with your doctor before trying a new health regimen.