10 Benefits of Golden (Turmeric) Milk and How to Make It


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10 Benefits of Golden (Turmeric) Milk and How to Make It: Golden milk contains antioxidant and anti-inflammatory compounds and might provide health benefits. These can include safety against certain diseases.

This vivid yellow beverage is historically made by warming up cow’s or plant-based milk with turmeric and different spices, such as cinnamon and ginger.

It’s touted for its many health benefits and typically used as an various treatment to boost immunity and stave off sickness.

Here are 10 science-based benefits of golden milk — and a recipe to make your personal.

1. Key Ingredients Are Loaded With Antioxidants

The key ingredient in golden milk is turmeric, a yellow spice popular in Asian delicacies, which supplies curry its yellow coloration.

Curcumin, the active element in turmeric, has been used in Ayurvedic drugs for hundreds of years due to its strong antioxidant properties (1Trusted Source).

Antioxidants are compounds that combat cell damage, defending your body from oxidative stress.

They’re important to the functioning of your cells, and studies regularly present that diets rich in antioxidants might assist lower your risk of infections and disease (23Trusted Source).

Most golden milk recipes also include cinnamon and ginger — each of which have impressive antioxidant properties as effectively (4Trusted Source5Trusted Source).

Summary Golden
milk is rich in antioxidants, which assist protect cells from damage, combat off
disease and infections and contribute to your total health.

image 30

2. May Help Reduce Inflammation and Joint Pain

The ingredients in golden milk have highly effective anti-inflammatory properties.

Chronic inflammation is assumed to play a significant role in chronic diseases, including most cancers, metabolic syndrome, Alzheimer’s and heart disease. For this motive, diets rich in anti-inflammatory compounds might reduce your risk of these conditions.

Research shows that ginger, cinnamon and curcumin — the active ingredient in turmeric — have potent anti-inflammatory properties (6Trusted Source7Trusted Source8Trusted Source).

Studies even counsel that the anti-inflammatory results of curcumin are comparable to these of some pharmaceutical medication with none of the side results (9Trusted Source10Trusted Source).

These anti-inflammatory results might reduce joint pain from osteoarthritis and rheumatoid arthritis.

For instance, one research in 45 people with rheumatoid arthritis found that 500 milligrams of curcumin day by day reduced joint pain more than 50 grams of a common arthritis drug or a mix of curcumin and the drug (11Trusted Source).

Similarly, in a 6-week research in 247 people with osteoarthritis, these given ginger extract skilled much less pain and required much less pain medication than these given a placebo (12Trusted Source).

Summary Turmeric,
ginger and cinnamon, the primary ingredients in golden milk, have strong
anti-inflammatory properties that will reduce inflammation and joint pain.

3. May Improve Memory and Brain Function

Golden milk could also be good on your brain, too.

Studies present that curcumin might increase levels of brain-derived neurotrophic issue (BDNF). BDNF is a compound that helps your brain kind new connections and promotes the growth of brain cells (13Trusted Source).

Low levels of BDNF could also be linked to brain disorders, including Alzheimer’s disease (14Trusted Source15).

Other ingredients might present benefits as effectively.

For instance, one of the hallmarks of Alzheimer’s is an accumulation of a particular protein in the brain, known as the tau protein. Test-tube and animal studies counsel that compounds in cinnamon might assist reduce this buildup (16Trusted Source17Trusted Source18Trusted Source).

What’s extra, cinnamon seems to reduce the signs of Parkinson’s disease and improve brain perform in animal studies (19Trusted Source).

Ginger might also boost brain function by improving response time and memory. Moreover, in animal studies, ginger seems to protect against age-related brain perform loss (20Trusted Source21Trusted Source22Trusted Source).

That said, further human analysis is required to absolutely perceive the effects of these ingredients on memory and brain perform.

Summary Some
ingredients in golden milk might assist protect memory and reduce the decline in
brain perform from Alzheimer’s and Parkinson’s disease.

4. Curcumin in Turmeric May Improve Mood

It seems that turmeric — extra particularly its active compound curcumin — might boost mood and reduce signs of depression.

In a 6-week research, 60 individuals with main depressive disorders took both curcumin, an antidepressant or a mix.

Those given only curcumin skilled comparable improvements as these given antidepressants, while the mix group observed essentially the most benefits (23Trusted Source).

Depression might also be linked to low levels of brain-derived neurotrophic issue (BDNF). As curcumin seems to boost levels of BDNF, it might have the potential to reduce signs of depression (24Trusted Source).

That said, few studies have been carried out in this space and extra are wanted before strong conclusions might be made.

Curcumin, the active ingredient in turmeric, might assist reduce signs of
depression. However, extra analysis is required.

5. May Protect Against Heart Disease

Heart disease is the worldwide main cause of death. Interestingly, cinnamon, ginger and turmeric — the key ingredients in golden milk — have all been linked to a lower risk of heart disease (25Trusted Source).

For instance, a assessment of 10 studies concluded that 120 mg of cinnamon per day might lower complete cholesterol, triglyceride and “bad” LDL levels while elevating “good” HDL levels (26Trusted Source).

In one other research, 41 participants with kind 2 diabetes got 2 grams of ginger powder per day. At the tip of the 12-week research, measured risk factors for heart disease have been 23–28% lower (27Trusted Source).

What’s extra, curcumin might improve the perform of your blood vessel linings — often called endothelial perform. Proper endothelial perform is important for a healthy heart (28Trusted Source).

In one research, people present process heart surgical procedure got both 4 grams of curcumin or a placebo a couple of days before and after their surgical procedure.

Those given curcumin have been 65% much less doubtless to expertise a heart assault during their hospital keep than people in the placebo group (29Trusted Source).

These anti-inflammatory and antioxidant properties might also protect against heart disease. However, studies are small and far between, and extra are wanted before strong conclusions might be made.

Summary Turmeric,
ginger and cinnamon — the primary ingredients in golden milk — all have properties
that will benefit heart perform and protect against heart disease. Still, extra
studies are wanted to verify these results.

6. May Lower Blood Sugar Levels

The ingredients in golden milk, particularly ginger and cinnamon, might assist lower blood sugar levels.

For instance, 1–6 grams of cinnamon per day might lower fasting blood sugar levels by up to 29%. Moreover, cinnamon might reduce insulin resistance (30Trusted Source31Trusted Source32Trusted Source).

Insulin-resistant cells are much less in a position to take up sugar out of your blood, so decreasing insulin resistance usually lowers blood sugar levels (33Trusted Source34Trusted Source).

Cinnamon appears to reduce how much glucose is absorbed in your gut after a meal, which may further improve blood sugar control (35Trusted Source36Trusted Source37Trusted Source38Trusted Source).

Similarly, regularly including small amounts of ginger to your diet might assist lower fasting blood sugar levels by up to 12% (27Trusted Source).

A small, day by day dose of ginger might also lower hemoglobin A1C levels by up to 10% — a marker of long-term blood sugar control (27Trusted Source).

That said, the proof is based on only a couple of studies, and extra analysis is required to verify these observations.

It’s value noting that the majority golden milk recipes are sweetened with honey or maple syrup. Blood sugar decreasing benefits, if any, are doubtless only current when drinking unsweetened varieties.

Summary Cinnamon
and ginger, two most important ingredients in golden milk, might lower blood sugar levels
and improve insulin sensitivity. However, extra analysis is required.

7. May Reduce Your Risk of Cancer

Cancer is a disease marked by uncontrolled cell growth.

In addition to conventional remedies, various anti-cancer cures are being more and more wanted. Interestingly, some analysis means that the spices used in golden milk might provide some benefits in this regard.

For instance, some test-tube studies attribute anti-cancer properties to 6-gingerol, a substance found in large amounts in raw ginger (39Trusted Source40Trusted Source).

Similarly, lab and animal studies report that compounds in cinnamon might assist reduce the growth of most cancers cells (41Trusted Source42Trusted Source, (*10*)).

Curcumin, the active ingredient in turmeric, might also kill remoted most cancers cells in a test tube and prevent the growth of new blood vessels in tumors, limiting their capability to spread (44Trusted Source45Trusted Source).

That said, proof on the cancer-fighting benefits of ginger, cinnamon and curcumin in people stays limited.

What’s extra, research results are conflicting, and it’s unclear how much of every ingredient wants to be consumed to possibly achieve these benefits (46Trusted Source47Trusted Source48Trusted Source49Trusted Source).

Studies point out that cinnamon, ginger and turmeric might provide some safety
against most cancers. However, results are conflicting and further analysis is

8. Has Antibacterial, Antiviral and Antifungal Properties

In India, golden milk is commonly used as a home treatment against colds. In truth, the yellow drink is touted for its immune-boosting properties.

Test-tube studies counsel that curcumin has antibacterial, antiviral and antifungal properties which can assist prevent and combat infections (50Trusted Source).

Although the results of test-tube studies are promising, there may be presently no proof that golden milk reduces infections in people.

Moreover, compounds in fresh ginger might inhibit the growth of some bacteria. Ginger extract might combat the human respiratory syncytial virus (HRSV), a common cause of respiratory infections (51Trusted Source52Trusted Source53Trusted Source).

Similarly, lab test studies point out that cinnamaldehyde, the active compound in cinnamon, might prevent the growth of bacteria. In addition, it might assist deal with respiratory tract infections brought on by fungi (54Trusted Source55Trusted Source).

The ingredients in golden milk also have strong antioxidant and anti-inflammatory properties which can strengthen your immune system (55Trusted Source).

Summary The ingredients used to make golden milk have antibacterial and antiviral properties which can protect your body from infections. Their antioxidant and anti-inflammatory properties might strengthen your immune system as effectively.

9. Ginger and Turmeric May Improve Digestion

Chronic indigestion, also often called dyspepsia, is characterised by pain and discomfort in the higher part of your stomach.

Delayed stomach emptying is a possible cause of indigestion. Ginger, one of the ingredients used in golden milk, might assist relieve this condition by rushing up stomach emptying in people affected by dyspepsia (56Trusted Source57Trusted Source).

Research further shows that turmeric, one other ingredient used to make golden milk, might assist reduce indigestion signs. Turmeric might also improve the digestion of fat by growing your production of bile by up to 62% (58Trusted Source).

Finally, studies present that turmeric can assist maintain correct digestion and prevent flare-ups in individuals with ulcerative colitis, an inflammatory digestive disorder ensuing in ulcers in the gut (59Trusted Source60Trusted Source).

Summary Ginger and turmeric, two ingredients in golden milk, might assist relieve indigestion. Turmeric might also assist relieve signs in people with ulcerative colitis.

10. Calcium and Vitamin D Contribute to Stronger Bones

Golden milk might contribute to a strong skeleton.

Both cow’s and enriched plant milks are usually rich in calcium and vitamin D — two nutrients important for building and maintaining strong bones (61Trusted Source).

If your diet is simply too low in calcium, your body begins eradicating calcium out of your bones to maintain regular calcium levels in your blood. Over time, this makes bones weak and brittle, growing your risk of bone diseases, such as osteopenia and osteoporosis (62).

Vitamin D contributes to stronger bones by improving your gut’s capability to soak up calcium out of your diet. Low levels of vitamin D in your body might thus lead to weak and brittle bones, even when your diet is rich in calcium (62).

Though cow’s milk naturally contains calcium and is commonly enriched with vitamin D, not all plant milks are rich in these two nutrients.

If you favor to make your golden milk using a plant-based milk, select one that’s enriched with each calcium and vitamin D for extra bone-strengthening benefits.

Summary Golden milk might be rich in calcium and vitamin D relying on the milk you utilize. Both of these nutrients contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.

How to Make Golden Milk

Golden milk is easy to make at home. For a single serving of golden milk or about one cup, simply comply with this recipe:


  • 1/2 cup (120ml) of an unsweetened milk of your selection
  • 1 tsp of turmeric
  • 1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
  • 1/2 tsp of cinnamon powder
  • 1 pinch of ground black pepper
  • 1 tsp of honey or maple syrup (optional)


To make the golden milk, simply mix all ingredients in a small saucepan or pot and deliver to a boil. Reduce the heat and simmer for about 10 minutes or till aromatic and flavorful. Strain the drink through a fine strainer into mugs and high with a pinch of cinnamon.

Golden milk can also be made in advance and saved in your fridge for up to 5 days. Simply reheat it before drinking.

Summary Golden milk is easy to make at home by following the recipe above. Simply mix the ingredients in a saucepan or pot and heat them up for a delicious and healthy beverage.


  1. Anti-inflammatory Avengers: Golden milk is touted for its anti-inflammatory properties – it’s like sending a squad of tiny superheroes into your body to quell the fires of inflammation and soothe achy joints like a team of firefighters at a barbecue.
  2. Immune Boosters: This drink is rich in antioxidants, which help support a healthy immune system – it’s like giving your body a shield to fend off germs and viruses, leaving you as impenetrable as a fortress in flu season.
  3. Digestive Delights: Golden milk may aid digestion and soothe upset stomachs – it’s like sending a soothing message to your belly, calming the storm of indigestion and leaving you feeling as serene as a yoga master in a meditation session.
  4. Sleep Saviors: Some claim that golden milk promotes better sleep – it’s like tucking yourself into bed with a warm glass of relaxation, lulling you into dreamland with the gentle embrace of a fluffy cloud.
  5. Heart Health Heroes: The ingredients in golden milk may support cardiovascular health – it’s like having a personal trainer for your ticker, keeping your heart pumping strong and steady like a marathon runner on race day.
  6. Mood Magic: Golden milk is said to have mood-lifting properties – it’s like a ray of sunshine on a cloudy day, chasing away the blues and leaving you feeling as cheerful as a kid in a candy store.
  7. Culinary Curiosity: Trying golden milk is an adventure for your taste buds – it’s like embarking on a flavor journey to exotic lands, with each sip a discovery of new tastes and sensations like a culinary explorer in a foreign market.


  1. Staining Struggle: Turmeric can leave stains on your clothes and countertops – it’s like trying to erase a marker stain from a whiteboard, with turmeric leaving its mark like a mischievous graffiti artist.
  2. Palate Predicament: Not everyone enjoys the taste of golden milk – it’s like trying to convince a picky eater to try sushi, with flavors that may be unfamiliar and challenging for some taste buds.
  3. Digestive Discomfort: Consuming too much turmeric can lead to digestive issues – it’s like adding too much spice to a dish, leaving your stomach feeling as upset as a rollercoaster ride on a full stomach.
  4. Allergy Alert: Some people may be allergic to turmeric or other ingredients in golden milk – it’s like navigating a minefield of potential allergens, with unexpected reactions lurking like hidden traps.
  5. Time Tango: Making golden milk from scratch can be time-consuming – it’s like trying to bake a soufflé when you’re already late for work, with recipes that require simmering and steeping like a marathon cooking session.
  6. Color Conundrum: Turmeric can stain your teeth if consumed in excess – it’s like trying to smile with spinach stuck in your teeth, with yellow stains leaving your pearly whites looking more like corn on the cob.
  7. Budget Bother: Some ingredients in golden milk can be expensive – it’s like trying to stick to a budget at a gourmet grocery store, with exotic spices and fancy ingredients adding up faster than you can say “cashew milk.”

In the world of golden milk, the pros and cons are as varied as the colors of a sunset. So, whether you’re sipping it for health benefits or simply for the taste, remember to enjoy each cup with a pinch of spice and a dash of humor – for every sip brings you one step closer to wellness or a yellow-stained smile!

The Bottom Line (10 Benefits of Golden (Turmeric) Milk and How to Make It)

Golden milk is a delicious drink loaded with antioxidants that will present an array of health benefits, starting from a more healthy brain and heart to stronger bones, improved digestion and a lower risk of disease.

To reap essentially the most health benefits, use a milk with each calcium and vitamin D and limit the amount of honey or syrup you add to your drink.


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