Cream of Tartar: Health Benefits, Uses, and Side Effects Explained

Cream of tartar has gained attention not just as a baking staple but also as a potential health remedy. You may have seen claims about its ability to help quit smoking, relieve migraines, or provide various health benefits. But what does science actually say about this white powder found in your spice cabinet?

This comprehensive guide explores the facts about cream of tartar, separating evidence-based benefits from popular myths, and helping you understand how to use it safely and effectively.

What Is Cream of Tartar?

Cream of tartar, scientifically known as potassium bitartrate or potassium acid tartrate, is a natural byproduct of the winemaking process. When grapes are fermented to make wine, this white crystalline powder forms as sediment at the bottom of wine barrels.

Despite its name, cream of tartar contains no dairy products. The “cream” refers to its fine, powdery texture. It’s composed of the potassium acid salt of L-tartaric acid and has a slightly acidic, tart taste.

The Food and Drug Administration (FDA) classifies cream of tartar as “generally recognized as safe” (GRAS) when used as intended, making it a regulated food additive in the United States.

Nutritional Profile: What’s Inside Cream of Tartar?

One teaspoon (approximately 3 grams) of cream of tartar contains:

• Calories: 8
• Carbohydrates: 2 grams
• Protein: 0 grams
• Fat: 0 grams
• Fiber: 0 grams
• Potassium: Approximately 495 mg (11% of daily value)

The most notable nutritional component is potassium. In fact, cream of tartar is composed of approximately 20% potassium by weight, making it a concentrated source of this essential mineral.

Trace amounts of other minerals are also present, including calcium, iron, magnesium, phosphorus, sodium, and zinc, though in negligible quantities.

Common Uses of Cream of Tartar

Culinary Applications

Cream of tartar serves multiple purposes in cooking and baking:

• Stabilizing egg whites: When whipping egg whites for meringues, adding cream of tartar helps create stable, stiff peaks that hold their shape
• Preventing sugar crystallization: In candies, frostings, and syrups, it prevents sugar from forming unwanted crystals
• Activating baking soda: Combined with baking soda, it acts as a leavening agent to help baked goods rise
• Maintaining color: Adding it to boiled vegetables helps them retain their bright colors
• DIY baking powder: Mix 2 parts cream of tartar with 1 part baking soda to create homemade baking powder

Food Industry Applications

In commercial food production, cream of tartar functions as:

• Anticaking agent: Prevents moisture-induced clumping in powdered ingredients
• Antimicrobial agent: Inhibits bacterial and fungal growth
• pH control agent: Adjusts and maintains acidity levels in products
• Stabilizer and thickener: Improves texture and consistency in gelatins, puddings, and jellies

Household Cleaning Uses

Beyond the kitchen, cream of tartar serves as an effective, non-toxic cleaning agent:

• Stainless steel polish: Mix with water to create a paste that removes stains and restores shine
• Rust remover: Combine with lemon juice or hydrogen peroxide to eliminate rust spots
• Grout cleaner: Apply a paste to stained grout, scrub, and rinse
• Fabric stain treatment: Create a paste and apply to stains before washing
• Porcelain and ceramic cleaner: Effectively removes stains from sinks, bathtubs, and toilets

Health Benefits: Separating Fact from Fiction

Numerous health claims surround cream of tartar, but scientific evidence supports only some of them. Let’s examine the most popular claims:

Evidence-Based Benefits

1. Constipation Relief

The most scientifically supported health benefit of cream of tartar is its potential to relieve constipation. An older clinical study found that a 5-gram daily dose helped soften stools and reduce intestinal transit time. This laxative effect is attributed to its potassium content and its ability to draw water into the intestines.

However, this shouldn’t be your first choice for constipation relief, as safer and more effective options are readily available.

2. Potassium Supplementation

For individuals with low potassium levels, cream of tartar can contribute to daily potassium intake. Potassium is essential for:

• Maintaining proper heart rhythm
• Supporting muscle contractions
• Regulating fluid balance
• Controlling blood pressure
• Supporting nerve transmission

That said, potassium-rich foods like bananas, sweet potatoes, and leafy greens are typically better sources.

Unproven Claims

Cream of Tartar to Quit Smoking

One of the most widespread myths is that cream of tartar helps people quit smoking. The claim suggests that it replenishes potassium depleted by smoking and supposedly reduces nicotine cravings or helps eliminate nicotine from the body faster.

The reality: There is absolutely no scientific evidence supporting cream of tartar as a smoking cessation aid. While smoking does affect nutrient levels, no studies demonstrate that cream of tartar helps reduce cravings, eliminate nicotine, or improve quit rates.

If you’re trying to quit smoking, consult with a healthcare provider about evidence-based cessation methods such as nicotine replacement therapy, behavioral counseling, or other medically supervised approaches.

Migraine Relief

Some sources claim cream of tartar can relieve migraine symptoms, but no scientific studies support this assertion. While maintaining proper potassium levels is important for overall health, there’s no established connection between cream of tartar consumption and migraine prevention or relief.

Acne and Skin Health

Despite claims about its antimicrobial properties helping treat acne, there’s no scientific evidence that applying cream of tartar to the skin provides any therapeutic benefits. While tartaric acid belongs to the alpha hydroxy acid (AHA) family used in some skincare products, cream of tartar has not been studied for topical skin applications.

Blood Pressure Reduction

While adequate potassium intake does support healthy blood pressure levels, no studies specifically examine cream of tartar’s effect on blood pressure. Better dietary approaches include consuming potassium-rich whole foods as part of a balanced diet.

Other Unsubstantiated Claims

Claims lacking any scientific support include cream of tartar’s supposed ability to:

• Promote weight loss
• Treat urinary tract infections
• Reduce arthritis symptoms
• Detoxify the body
• Boost the immune system

Potential Side Effects and Safety Concerns

Hyperkalemia: The Primary Risk

The most significant health risk from cream of tartar consumption is hyperkalemia—excessively high blood potassium levels. Because cream of tartar is 20% potassium, consuming large amounts can cause potassium to accumulate to dangerous levels.

Symptoms of hyperkalemia include:

• Irregular heartbeat or heart palpitations
• Muscle weakness or paralysis
• Nausea and vomiting
• Breathing difficulties
• Chest pain
• Fatigue

Severe hyperkalemia can be life-threatening and requires immediate medical attention.

High-Risk Groups

Certain individuals face increased risk of hyperkalemia from cream of tartar consumption:

• Kidney disease patients: Impaired kidney function reduces potassium excretion
• People with type 1 diabetes: May have reduced potassium regulation
• Heart failure patients: Often have compromised potassium balance
• Individuals with liver disease: May experience electrolyte imbalances
• Those taking certain medications: Including ACE inhibitors, potassium-sparing diuretics, or potassium supplements
• Older adults: Often have reduced kidney function and take multiple medications

If you fall into any of these categories, avoid consuming cream of tartar for health purposes and consult your healthcare provider before using it even in cooking.

Other Potential Side Effects

Even in individuals without risk factors, excessive consumption may cause:

• Digestive upset and abdominal cramping
• Diarrhea (due to its laxative effect)
• Nausea
• Electrolyte imbalances

Safe Usage Guidelines

For Culinary Purposes

When used in typical cooking and baking applications, cream of tartar is safe for most people. Standard recipes use small amounts (usually 1/8 to 1/2 teaspoon), which pose minimal risk.

For Health Purposes

Using cream of tartar as a health supplement or remedy is generally not recommended due to:

• Lack of scientific evidence for most health claims
• Risk of hyperkalemia with high doses
• Availability of safer, more effective alternatives

If you’re considering cream of tartar for any health purpose, especially the unfounded smoking cessation claim, consult a healthcare professional first.

Recommended Amounts

For occasional culinary use: Follow recipe guidelines (typically 1/8 to 1 teaspoon)

For constipation relief (not recommended as first-line treatment): Some sources suggest up to 5 grams daily, but only under medical supervision

Never exceed recommended amounts without medical guidance.

Alternatives to Consider

For Smoking Cessation

Instead of unproven remedies like cream of tartar, consider evidence-based approaches:

• Behavioral counseling and support groups
• Nicotine replacement therapy (patches, gum, lozenges)
• Prescription medications (consult your doctor)
• Smartphone apps and online programs
• Combination approaches tailored to your needs

For Potassium Intake

Better sources of dietary potassium include:

• Bananas and plantains
• Sweet potatoes and white potatoes
• Spinach and Swiss chard
• Avocados
• Beans and lentils
• Salmon and tuna
• Yogurt and milk

For Constipation Relief

Safer and more effective options include:

• Increasing fiber intake through whole grains, fruits, and vegetables
• Drinking adequate water
• Regular physical activity
• Over-the-counter fiber supplements
• Consulting a healthcare provider for persistent issues

Frequently Asked Questions

Can cream of tartar really help you quit smoking?

No. Despite widespread internet claims, there is zero scientific evidence that cream of tartar helps with smoking cessation. This myth likely persists because it sounds plausible—smoking does deplete nutrients—but no research supports using cream of tartar to quit smoking or reduce cravings.

How much cream of tartar is safe to consume?

In typical cooking amounts (less than 1 teaspoon per serving), cream of tartar is safe for most people. However, consuming large quantities for health purposes can be dangerous due to its high potassium content. Always consult a healthcare provider before using it therapeutically.

Where can I buy cream of tartar?

Cream of tartar is widely available in the baking or spice aisle of most grocery stores, typically sold in small jars or containers. It’s also available online and in specialty baking supply stores.

Does cream of tartar expire?

When stored properly in a cool, dry place in an airtight container, cream of tartar can last indefinitely. However, its potency may gradually decrease over several years.

Can I use cream of tartar every day?

Regular culinary use in small amounts is generally safe. However, daily consumption of large amounts for health purposes is not recommended without medical supervision due to the risk of potassium overload.

The Bottom Line

Cream of tartar is a versatile ingredient with legitimate uses in cooking, baking, and household cleaning. While it does provide a concentrated source of potassium, most health claims surrounding it—particularly the widespread myth about smoking cessation—lack scientific support.

The only reasonably well-documented health benefit is its potential to relieve constipation, though better alternatives exist. The primary concern with cream of tartar consumption is the risk of hyperkalemia, especially in people with kidney disease, heart conditions, or those taking certain medications.

If you’re seeking natural remedies for quitting smoking, managing migraines, or addressing other health concerns, consult with a healthcare provider about evidence-based treatments rather than relying on unproven home remedies.

Use cream of tartar for what it does best: stabilizing egg whites, preventing sugar crystallization, and cleaning household surfaces. Leave the health claims to ingredients with actual scientific backing.

Remember: When it comes to your health, especially for serious concerns like smoking cessation, always prioritize evidence-based approaches and professional medical guidance over internet trends and anecdotal claims.

Sources:

• PubChem – Potassium Bitartrate Compound Summary
• U.S. Food and Drug Administration – Food Additives Database
• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health Research Database
• National Institutes of Health – Office of Dietary Supplements: Potassium Fact Sheet
• ScienceDirect – Food Science and Nutrition Topics