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Golden Milk: 11 Benefits Of The Golden (Turmeric) Milk & How to Make It

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Golden Milk — also known as turmeric milk is a conventional Indian drink that is gaining popularity quickly in the West. Turmeric milk is also referred to as golden milk not just for its color, but also it’s super-powerful health benefits.

This potent beverage is made of cow- or plant-based milk along with turmeric. The concoction has a fabulous nutritional profile – including antioxidants and anti-inflammatory compounds.

Drinking turmeric milk is another simple way of supplementing the goodness of turmeric to your diet. It is one way you can steer clear of most illnesses and enhance your immunity.

Here are 11 science-based benefits of golden milk — and a recipe to make your own.

How Is Turmeric Milk Beneficial?

The virtue of turmeric milk comes essentially from turmeric. The milk is prepared by adding a few spices as well that add to the benefits.

Turmeric is the most researched spice on the planet. Its most significant compound is curcumin, a powerful antioxidant.

The turmeric in the milk is a documented therapy for a multitude of health conditions. These include respiratory disorders, liver issues, inflammation, and joint pains, digestive ailments, and even diabetes and cancer. Turmeric has also been found to promote heart health.

Health Benefits Of Turmeric Milk

Turmeric milk contains turmeric, ginger, and cinnamon – all of which are powerful spices with great health properties. These three, in combination, fight inflammation and associated ailments like joint pain, cancer, diabetes, and heart disease.

1. Fights Inflammation And Joint Pain

The curcumin in turmeric milk combats inflammation and joint pain. Its anti-inflammatory properties are relative to certain mainstream pharmaceutical drugs.

In one investigation, individuals with rheumatoid arthritis who took 500 milligrams of curcumin every day showed more improvement than those who took a standard drug.

Similar results were found with ginger, another spice usually added to turmeric milk.

Curcumin inhibits the molecules that play a role in inflammation. Some of these include phospholipase, thromboxane, and collagenase.

Studies also recommend curcumin for joint pain relief as a potential alternative to NSAIDs (non-steroidal anti-inflammatory drugs).

2. Promotes Brain Health

The curcumin in turmeric milk may cut the chance of depression and Alzheimer’s. This has to do with what scientists call the brain-derived neurotrophic factor. BDNF is a growth hormone in your brain that helps neurons multiply and increase in number.

Low levels of BDNF have been associated with depression and Alzheimer’s. This is because BDNF is also associated with learning and memory.

The cinnamon in turmeric milk increases the levels of neuroprotective proteins in the brain. This has been found to cut the risk of Parkinson’s disease.

Even ginger was found to boost reaction time and memory.

The curcumin in turmeric also cuts the risk of age-related cognitive decline. It also promotes a better mood.

3. May Aid Weight Loss

The anti-inflammatory properties of curcumin in turmeric milk might aid weight loss. This is because weight loss is often characterized by metabolic inflammation.

An animal study suggests that curcumin may also suppress fat tissue growth. Whether curcumin in the milk would have the same effects in humans or not needs more research.

4. May Prevent Cancer

Hundreds of studies have linked curcumin to potential anticancer activities. Research shows us that curcumin can treat or even prevent cancers of the breast, ovaries, lung, skin, brain, and digestive system.

Laboratory research also suggests that curcumin can slow down the progression of cancer and make chemotherapy more effective. It also protects healthy cells from damage by radiation therapy.

Ginger is another ingredient in turmeric milk. This spice contains 6-gingerol, which exhibits anticancer activity.

Cinnamon is another common ingredient used in turmeric milk. This spice contains cinnamaldehyde, a powerful compound that inhibits cancer.

Though most of these studies are done on animals, turmeric milk does have a promising potential in preventing cancer in humans. More research is warranted in this regard.

5. Promotes Heart Health

Turmeric, ginger, and cinnamon have all been linked to reduced heart disease risk. The following studies tell you how.

The curcumin in turmeric inhibits the release of cytokines, which are compounds involved in inflammation. These cytokines are largely associated with cardiovascular disease.

In studies, the intake of ginger powder cut down the risk of heart disease in subjects. The powder reduced the levels of bad cholesterol and increased the levels of good cholesterol.

Intake of cinnamon had also shown similar effects.

Curcumin also improves the functioning of the endothelial cells. These cells form the blood vessel linings. Optimum functioning of the endothelial cells boosts heart health.

Curcumin was also found to reduce the risk of coronary artery disease.

6. Aids Diabetes Treatment

The curcumin in turmeric can lower blood glucose levels, aiding diabetes treatment. The compound also plays a role in preventing diabetes-related liver disorders. Additionally, curcumin has also been used in treating diabetic nephropathy and retinopathy.

Curcumin also prevents inflammation and oxidative stress, two common problems associated with diabetes.

In a study, spices like ginger and cinnamon were found to have beneficial effects on diabetes. In the rat study, these spices also exhibited anti-obesity and hepatoprotective effects.

Using turmeric milk for diabetes looks like an effective way to treat the disease and its symptoms.

7. May Help Treat Insomnia

Turmeric milk might also improve sleep quality. Mice studies have shown that turmeric in milk can prevent sleep deprivation.

Curcumin may also reduce your anxiety levels, further promoting sleep quality.

8. Can Strengthen Bones

The milk in this power beverage plays a role here. Milk is usually rich in calcium and vitamin D. Both these nutrients are essential for strong bones.

Turmeric was also found to protect the bones. Preliminary research shows that turmeric, with the right amounts of curcumin, can prevent bone loss by as much as 50%. Whether these effects can prevent osteoporosis in humans or not warrants more study.

9. Enhances Digestive Health

The turmeric in the milk may enhance digestion. It even promotes fat digestion by increasing bile production by 62%.

The ginger in turmeric milk also helps here. In studies, ginger stimulated gastric emptying in individuals with chronic indigestion.

In another preliminary study, turmeric ingestion improved the symptoms of irritable bowel syndrome. The curcumin in turmeric possesses anti-inflammatory, carminative, and antimicrobial properties that promote the health of the gastrointestinal tract.

Curcumin also promotes liver health. It can protect the liver in times of acute or chronic liver injury. Curcumin was also found to interact with enzymes involved in liver cirrhosis – thereby reducing the risk of the disease. However, we need more studies to substantiate the beneficial effects of curcumin on liver health.

10. Promotes Skin Health

Traditionally, turmeric is used as a remedy for a number of skin conditions. The spice is also believed to make the skin glow and keep harmful bacteria at bay.

Even topical application of turmeric was found to relieve skin tumors. There is not much information on how you can use turmeric milk for this purpose, except for consuming it.

Curcumin is often used as an ingredient in skin gels and other skincare products. The compound is known to enhance skin protection.

Also, the cinnamon in turmeric milk promotes collagen synthesis. This promotes skin health and fights premature signs of aging.

11. Boosts Immunity

The curcumin in turmeric milk is an immunomodulatory agent. It can promote the functioning of T cells, B cells, macrophages, and natural killer cells – all essential components of the body’s immune system.

Curcumin can also enhance the response of antibodies. This only means curcumin’s effects on arthritis, cancer, heart disease, diabetes, and Alzheimer’s can be attributed to its ability to modulate the human immune system.

Turmeric milk can also help treat cold and sore throat.

When we say turmeric milk, we do not mean turmeric alone. It is a powerful combination of other important spices (like cinnamon, black pepper and ginger) that contribute to its overall nutritional value.

How To Prepare Turmeric Milk

Preparing the golden milk at home is easy.

Things Required

  • 1 teaspoon of turmeric
  • ½ cup (120 ml) of unsweetened milk
  • ½ teaspoon of cinnamon powder
  • ½ teaspoon of ginger powder
  • 1 pinch of ground black pepper
  • 1 teaspoon of honey (optional, to improve taste)


Mix all the ingredients in a pot and bring to a boil. Reduce heat and simmer for 10 minutes. Strain the drink through a fine strainer into mugs. Top the beverage with a pinch of cinnamon. You can prepare this milk and refrigerate it for up to 5 days. Reheat it before drinking.

There is a reason we have included black pepper in the recipe. Curcumin in turmeric, by itself, is not very well absorbed in the body. Adding black pepper can help. The pepper contains piperine, a compound that enhances curcumin absorption by 2,000%.

Side Effects Of Turmeric Milk

May Aggravate Kidney Stones

Turmeric contains 2% oxalate. At high doses, this can cause or even aggravate kidney stones in susceptible individuals. Hence, please avoid use if you have kidney issues.

May Cause Iron Deficiency

Excess turmeric may hamper iron absorption. This can lead to iron deficiency in people who do not consume enough iron.

May Lower Your Blood Sugar Levels Way Too Much

If you are already on diabetes medication, the milk may lower your blood sugar levels way too much (as it already has anti-diabetic properties). Please check with your doctor before you consume turmeric milk if you have diabetes.


Turmeric milk is the golden milk, indeed. It contains natural spices and other ingredients that offer great benefits. It is simple to make – takes less than 15 minutes. Having it once a day is a better option than your evening cup of coffee or a can of soft drink. Hence, it is time for you to make a wise choice.

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