9 Reasons Why Turmeric Golden Milk Is Beneficial For You And How To Make It

February 15, 2022 • By Sophia Smith
The estimated reading time is 11 minutes
Golden Milk

Are you searching for a way to boost your immune system, warm up, and relax during these cold winter days? If your answer is yes, it may be time for you to include the super healthy and delicious golden milk in your diet.

Golden milk, also known as turmeric milk or golden milk latte, is a beverage which has its roots in the old Indian Ayurvedic medicine. Besides having a distinct flavor and being easy to make, it can benefit your health in various ways. So, in this article, we’re going to talk about the ingredients that golden milk contains, what its health benefits are, and how you can make it. So, without further ado, let’s dive right in.

What Are the Ingredients of Golden Milk?

This drink is made by mixing ground turmeric and plant-based or cow’s milk. To enrich its flavor, you can add ginger, black pepper, or cinnamon and you can sweeten it with maple syrup or honey. Thanks to its healthy compounds, golden milk has been used as a remedy to keep diseases at bay and improve immunity for years all over the world.

And now, let’s discuss the reasons why drinking golden milk is good for your health.

9 Health Benefits of Golden Milk

1. It’s a Rich Source of Antioxidants

Turmeric, the main ingredient in golden milk, has been used in alternative medicine for years thanks to its antioxidant, antiseptic, anti-inflammatory, and antimicrobial properties (1).

Antioxidants play an essential role in fighting or preventing damage to cells which is caused by oxidative stress.

Studies indicate that consuming phenolic compounds which are substances found in plants, may decrease the risk of health disorders due to their antioxidant properties (2).

In addition, ginger and cinnamon are two ingredients that are included in many turmeric milk recipes and they’re known for their antioxidant nature too (3,4).

2. It May Prevent Heart Disease

Heart disease is one of the most common causes of death globally. And an interesting fact about golden milk is that its main ingredients curcumin, cinnamon, and ginger have been all associated with a reduced risk of heart disease.

Namely, when it comes to curcumin, one study has found that this compound enhances vascular endothelial function in older and middle-aged people (5). The vascular endothelium preserves the function and structure of the wall of normal vessels. The endothelial cells, more precisely, manage coagulation, inflammatory reactions, and vascular permeability, to name just a few of the processes they control (6).

Moreover, one study has indicated that curcuminoids considerably reduced myocardial infarction related to coronary artery bypass grafting. This may be due to the anti-inflammatory and antioxidant properties of these compounds (7).

Then, one systematic review of 10 randomized controlled trials have found that 120 milligrams of cinnamon to 6 milligrams of cinnamon a day loweres LDL cholesterol (also called “bad cholesterol) levels, total cholesterol levels, and triglycerides and it increases levels of HDL cholesterol, also known as “good” cholesterol  for 4-18 weeks (8).

As for ginger, one study has indicated that this plant considerably lowers fasting blood sugar levels and it may play a useful role in lowering the risk of chronic complications in patients with type 2 diabetes (9).

3. It May Boost Mood

One study which included 60 patients suffering from major depressive disorder were randomized into three groups. Participants were treated with 1000 milligrams of curcumin and 20 milligrams of fluoxetine individually or combined over 6 weeks. The results showed that the most benefits were observed in participants in the combination group. The study also concluded that curcumin may be an effective tool for treating patients with major depressive disorder (10).

4. It May Help Reduce Joint Pain and Inflammation

Chronic diseases, such as metabolic syndrome, cancer, heart disease, and Alzheimer’s disease, are thought to be caused by chronic inflammation. Consuming foods which have anti-inflammatory properties may lower the risk of such diseases.

Research indicates that cinnamon, curcumin (the main active compound present in turmeric), and ginger have anti-inflammatory nature (11, 12, 13). Moreover, one study which examined the efficacy of curcumin in the treatment of CAU (Chronic Anterior Uveitis) included 53 patients, of whom 32 patients completed the study. Participants were separated into two groups. Participants in one group were asked to take only curcumin, while participants in the other group underwent antitubercular and curcumin treatment.  

The study found that the condition of all participants who were given solely curcumin improved compared to 86 percent of participants in the second group. The study also indicated that the efficacy of curcumin in treating this condition was comparable to a therapy including corticosteroids that is currently  the only way CAU is treated. Additionally, there was a lack of side effects in the curcumin treatment (14).

The anti-inflammatory nature of curcumin may decrease pain in the joints caused by rheumatoid arthritis and osteoarthritis. One study which assessed the efficacy of curcumin in the treatment of patients having active rheumatoid arthritis included 45 patients who were divided into three groups. One group received 500 milligrams of curcumin, the second group received 50 milligrams of diclofenac sodium, and the third group received a combination of the two.

The results indicated that the greatest improvement was seen in the participants taking solely curcumin. Additionally curcumin treatment wasn’t associated with any side effects (15).

Then, one study which examined the impact of ginger on knee pain in patients suffering from osteoarthritis found that this plant considerably reduces pain caused by osteoarthritis of the knee (16).

5. It May Lower Your Risk of Developing Cancer

Studies have demonstrated that [6]-gingerol , a component present in ginger, can inhibit the growth of different types of cancer cells (17, 18).

Then, one animal study has found a natural VEGF (vascular endothelial growth factor) inhibitor in cinnamon which could play a useful role in treating and/or preventing cancer. VEGF is a factor which regulates tumor angiogenesis (19).

Similarly, another study has shown that curcumin destroys tumor cells (20).

6. It May Enhance Your Digestive System

A study has found that ginger stimulates gastric emptying in patients having dyspepsia (21).

Then, turmeric is also known for its ability to alleviate symptoms of indigestion. Moreover, it may be a useful remedy in the treatment of gastrointestinal diseases (22).

And last but not least, a study has found that curcumin may be a useful tool for preventing relapse in patients suffering from ulcerative colitis (23).

7. It May Be Good for the Brain

golden milk latte

One study has shown that curcumin raised BDNF (brain-derived neurotrophic factor) levels in women having premenstrual syndrome (24). BDNF is a protein which stimulates the growth of new synapses and nerve cells.

In addition, in one study, cinnamon has been found to prevent the accumulation of tau protein in the brain in vitro, which is a hallmark of Alzheimer’s (25, 26).

Moreover, in one study on mice, it’s been found that cinnamon may be an effective tool for treating patients with Parkinson's disease (27).

And when it comes to ginger, one study has found that ginger improves the cognitive function of middle-aged women by improving their attention and working memory (28).

What’s more, in one animal study, it was found that extract from Chinese ginger root inhibits Alzheimer’s-like symptoms in rats (29).

8. It May Reduce Levels of Blood Sugar

One study has shown that cinnamon can decrease levels of glucose in the blood and it can play a modest role in lowering the concentrations of fasting plasma glucose in patients suffering from type 2 diabetes.(30, 31). Additionally, in another study, cinnamon has been shown to improve insulin resistance (32). Moreover, one more study has indicated that extracts from cinnamon bark may play a useful role in controlling postprandial glucose in patients with diabetes by preventing  pancreatic α-amylase and intestinal α-glucosidase (33).

9. It May Strengthen Bones

Cow’s milk as well as plant-based milk are loaded with vitamin D and calcium, which play a crucial role in building strong bones. Low levels of these two nutrients in your body can cause weak bones.

However, some plant-based milks aren’t high in vitamin D and calcium. So, if you prefer drinking your golden milk with milk derived from plants, pick one which is fortified with these two nutrients.

What Is the Best Time to Drink Golden Milk?

You can drink this healthy, creamy, and super tasty drink any time of the day, but to feel effects of its soothing quality, we recommend that you consume it an hour or two before you go to sleep. Turmeric milk will help with your sleep as it’ll enable you to fall asleep more easily and satisfy your craving for sweet food, which will result in sounder sleep.

Golden Milk Recipe

Golden milk is easy to prepare at home. Moreover, you can make it in three ways.

First Method:

This method involves fresh turmeric root. You can buy it in healthy food stores. To make this type of turmeric milk for a single serving, mix fresh turmeric root with unsweetened almond milk, (you can make it on your own), fresh ginger root, a pinch of black pepper, one stick of cinnamon, and a tablespoon of coconut oil and then stir the mixture well in medium heat until it begins to simmer.


  • 2 inches of sliced fresh turmeric root
  • 2 and a half cups of unsweetened almond milk
  • 1 inch of sliced fresh ginger root
  • A pinch of black pepper
  • One tablespoon of coconut oil
  • One tablespoon of honey or maple syrup

 Second Method:

This method involves using turmeric powder or ground turmeric. To prepare this type of golden milk, just mix the following ingredients and repeat the above-mentioned method.


  • 1 and a half teaspoons of turmeric powder
  • 2 and a half cups of unsweetened almond milk
  • One tablespoon of coconut oil
  • Half a teaspoon of ground ginger
  • One tablespoon of honey or maple syrup
  • A pinch of black pepper

Instructions for the first and second method:

  • Mix the ingredients.
  • Add honey or maple syrup to make the golden milk sweeter.
  • Stir the mixture thoroughly in medium heat until it begins to simmer.
  • Let it cool and it’ll be ready for you to enjoy it.

Prep Time: 10 min

Cook Time: 10-15 min

Category: Warm Beverage

Method: Stovetop

Cuisine: Indian

Third Method:

This method involves using turmeric paste. Turmeric paste is made by combining ginger, cinnamon, black pepper, cardamom, water, coconut oil, and turmeric powder. You can store it in a jar and keep it in the fridge.

To prepare this type of golden milk, just put one teaspoon of turmeric paste in a mug or jar, then add hot milk, and sweeten it with maple syrup or honey. Stir the mixture well and bon appetite.


  • To make turmeric paste, mix turmeric powder, ginger, cinnamon, black pepper, cardamom, water, and coconut oil.
  • Store the mixture in a jar and put it in the fridge.
  • To make golden milk, put a teaspoon of turmeric paste in a mug and add a cup of hot milk.
  • To sweeten it, add honey or maple syrup, or any other sweetener that you prefer.
  • Stir the mixture.


Prep Time: 5-10 min

Cook Time: 5 min

Category: Cold Beverage

Method: Store in the fridge

Cuisine: Indian

 Potential Side Effects of Golden Milk

Drinking golden milk in large amounts may be associated with side effects. These side effects include:

  • It may trigger allergies.

Those who are intolerant or allergic to certain nuts, such as almonds, soybeans, or cashews, should not drink turmeric milk. Most golden milk found in stores is made with plant-based milk, so you should carefully read the label when buying this drink.

Additionally, those who are intolerant or allergic to lactose should also be careful when buying golden milk in stores as it may contain cow’s milk.

  • It may cause stomach distress.

While it may alleviate symptoms of upset stomach in some people, curcumin may cause this condition in others. If curcumin is consumed in large amounts, it can cause diarrhea, nausea, and stomach cramping.


  • Golden milk is a natural, healthy drink that can benefit your health in different ways.
  • It’s made by combining turmeric powder or turmeric roots and cow’s milk or milk derived from plants. Cinnamon, black pepper, ginger, honey, and maple syrup are also added to this drink.
  • Its health benefits include: It’s a rich source of antioxidants, it may prevent heart disease, improve mood, decrease inflammation and joint pain, reduce risk of cancer, improve digestive system, improve brain function, reduce blood sugar levels, and strengthen bones.
  • The best time to consume golden milk is before you go to sleep.
  • There are three ways in which turmeric milk can be made.
  • Golden milk can have side effects in some people.

Sophia Smith

She is a renowned nutritionist and freelance writer whose topics of interest include healthy living and healthy eating. She is passionate about introducing new and delicious healthy meals while balancing her time between cooking and going to the gym. Her mission is to change the life of as many people as she can and make them the best version of themselves.
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