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

Medically Reviewed on 7/12/2022
10 Benefits of Golden (Turmeric) Milk
Turmeric milk is a potent beverage that aids in both disease prevention and treatment.

Golden milk, sometimes referred to as turmeric milk, is a traditional Indian beverage with a variety of minerals that has long been a part of Indian culture.

Turmeric or curcuma longa is an herb from India that has strong antioxidant properties. It is often used as a supplementary treatment to strengthen immunity. Golden milk is so named because when turmeric is added to milk, it gives a bright yellow or gold tint.

Traditionally, turmeric has been added to warm milk derived from animals or plants. For added health advantages, you can add spices such as ginger, clove, cinnamon, cardamom, and black pepper.

10 health benefits of tumeric milk

Turmeric milk is a potent beverage that aids in both disease prevention and treatment.

Ten advantages of golden milk include:

  1. May help fight and prevent cancer: Small-scale studies have reported a beneficial effect of turmeric on lung, skin, breast, prostate, and colon cancer. Additionally, it possesses characteristics that help dampen the adverse effects of chemotherapy in people already undergoing it. However, talk to your doctor before you start turmeric supplements while undergoing chemotherapy.
  2. Provides headache relief: Turmeric helps reduce mucosal swelling and thins the viscid respiratory secretions. These properties help in cases of sinusitis and other congestion-related characteristics lighten the mucus and relieve headaches
  3. Kidney health: Cells in the filtering apparatus in the kidneys are often affected in cases of diabetes, painkiller medication abuse, and hypertension. Turmeric may help repair and regenerate these cells and thus delay the onset of kidney failure.
  4. Promotes liver health: Turmeric milk has hepatoprotective and detoxifying qualities, both of which are crucial for liver health.
  5. Helps control pain: There are many anti-inflammatory qualities in turmeric milk. Milk supports bone health. Additionally, turmeric's anti-inflammatory qualities aid in reducing joint discomfort and inflammation. A regular glass of turmeric milk can help your bones grow stronger and ease arthritis-associated joint pain and stiffness.
  6. Helps with anxiety and depression: There is mounting proof that depression and inflammation are related. Antioxidants such as curcumin present in turmeric help treat depression symptoms and reduce chronic inflammation. Neurotransmitters serotonin and dopamine in the brain are increased by turmeric, which elevates mood in people who consistently consume it.
  7. Full of antioxidants: The antioxidant function of turmeric's curcumin serves to protect the body against potential cellular damage brought on by free radicals and aging, lowering the risk of many diseases.
  8. Antiaging ingredients: Curcumin is well known for its longevity benefits because it lowers the risk of cancer and heart disease. Golden milk slows aging and stops cell deterioration. Additionally, it enhances skin tone and lessens the appearance of wrinkles and fine lines.
  9. May enhance skin health: Turmeric has historically been used to treat a variety of skin disorders. Skincare items such as skin gels and other cosmetics frequently contain curcumin as a component. The substance is proven to improve skin defense due to its antioxidant content. Additionally, turmeric milk's cinnamon encourages the creation of collagen. This fights against early indications of aging and supports skin health.
  10. Possible aid in diabetes treatment: Turmeric curcumin can lower blood glucose levels, assisting in the treatment of diabetes. The substance aids in reducing liver problems brought on by diabetes. Inflammation and oxidative stress, two frequent issues connected to diabetes, are avoided by curcumin. Spices such as ginger and cinnamon were discovered in a study to have favorable effects on diabetes. These spices demonstrated anti-obesity and hepatoprotective properties in the rat trial.


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Other benefits of golden milk

  • Boosts reproductive health: Additionally, turmeric milk has antispasmodic qualities that reduce menstrual pain. Turmeric milk may benefit women who have endometriosis, leukorrhea, fibroids, or hormonal imbalances. It improves reproductive health.
  • Helps purify the blood: Milk with turmeric improves blood circulation. It removes any contaminants from the blood vessels and lymphatic system. Blood cleansing is assisted by turmeric milk.
  • Could improve digestive health: The milk's turmeric content might improve digestion. Raising bile synthesis by 62 percent, it aids in fat digestion. In this case, the ginger in turmeric milk also helps. In research, ginger helped people with chronic dyspepsia by promoting stomach emptying. In different pilot research, taking turmeric helped with irritable bowel syndrome symptoms. Turmeric's curcumin has anti-inflammatory, carminative, and antibacterial effects that could benefit the digestive system.
  • Promotes weight loss: Obesity is a serious lifestyle disorder in many nations, and being overweight or obese is a health concern. Many of us struggle with our weight, and losing weight is a difficult and long process. Your power beverages for your weight loss journey could be turmeric milk. Anti-inflammatory, antioxidant, and essential fatty acid-rich turmeric and milk are combined. This causes the body to produce heat, which promotes the breakdown of stored fat and speeds up weight loss. For optimal benefits, mix some grated ginger, a few Aliv seeds, honey, or jaggery into a cup of warm turmeric milk and drink it before sleeping.

The best way to make golden milk

Golden milk is simple to prepare and consume. To make golden milk, one will need the following ingredients:

  • A half a cup of milk (your choice of the type)
  • Turmeric, one teaspoon
  • Half a teaspoon of ground cinnamon powder
  • Half a teaspoon of ginger powder or one little piece of grated ginger
  • One milligram of black pepper, ground
  • One teaspoon of honey (optional)


  1. In a small pot, combine all ingredients, and then bring the mixture to a boil.
  2. The mixture should simmer for approximately 10 minutes or until aromatic.
  3. Add a pinch of cinnamon to the drink's top after passing the liquid through a fine strainer.

How does turmeric milk affect you?

The potential side effects of turmeric milk include the following:

  • Can make kidney stones worse: Two percent of the oxalate in turmeric is oxalate. In people who are predisposed, this can worsen kidney stones or produce them in large doses. Therefore, please refrain from using if you have kidney problems.
  • Might lead to iron deficiency: Iron absorption may be hampered by too much turmeric. If a person doesn't get enough iron, this can cause iron deficiency.
  • Could reduce blood sugar levels much too much: There is a lack of direct studies in this area; however, some research suggests that if combined and consumed with antidiabetic medicine, turmeric milk may drop blood sugar levels way too much. Before consuming turmeric milk, please consult your doctor if you have diabetes.

Things to consider about turmeric milk

Here are a few things to consider before including turmeric in your diet:

  • High daily doses of turmeric can increase blood pressure. Therefore, keep your daily turmeric intake to no more than three tablespoons.
  • If you are scheduled for surgery, avoid consuming turmeric.
  • If you are lactose intolerant, replace milk with soymilk or almond milk.


In the absence of an allergy to one of its ingredients, golden milk may have several health advantages and minimal hazards.

Anyone who wants to give it a try can either develop their own recipe at home or purchase a prepackaged mixture.

Although golden milk may have health benefits, it should be noted that it shouldn't be used in place of prescription medications.

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Medically Reviewed on 7/12/2022
Image Source: iStock image

Golden Milk: Are There Health Benefits? https://www.webmd.com/diet/golden-milk-health-benefits

Turmeric, the Golden Spice: https://www.ncbi.nlm.nih.gov/books/NBK92752/