10 Benefits of Golden Turmeric Milk and How to Make It

10 Benefits of Golden Turmeric Milk and How to Make It

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

Golden milk, also known as turmeric milk, is a traditional Indian beverage rich in minerals that is deeply rooted in Indian culture.

Turmeric, also known as curcuma longa, is an herb native to India with powerful antioxidant properties. It is commonly used as a complementary treatment to boost the immune system. The name golden milk comes from the fact that when turmeric is added to milk, it gives a vibrant yellow or golden hue.

Traditionally, turmeric has been combined with warm milk obtained from animals or plants. To enhance the health benefits, you can incorporate spices like ginger, clove, cinnamon, cardamom, and black pepper.

10 Health Benefits of Turmeric Milk

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

The benefits of golden milk include:

  1. May help fight and prevent cancer: Small-scale studies have shown that turmeric may have a positive impact on lung, skin, breast, prostate, and colon cancer. It also has properties that can mitigate the side effects of chemotherapy. However, consult your doctor before taking turmeric supplements during chemotherapy.
  2. Provides headache relief: Turmeric reduces swelling and thins respiratory secretions, providing relief from sinusitis and congestion-related headaches.
  3. Promotes kidney health: Turmeric may repair and regenerate the cells in the kidneys, delaying the onset of kidney failure, which is often associated with diabetes, excessive painkiller use, and hypertension.
  4. Supports liver health: Turmeric milk has hepatoprotective and detoxifying properties, which are crucial for maintaining a healthy liver.
  5. Helps control pain: Turmeric milk contains anti-inflammatory compounds that can reduce joint discomfort and inflammation. Regular consumption of turmeric milk can promote bone health and alleviate arthritis-related pain and stiffness.
  6. Aids in anxiety and depression management: Turmeric has shown to help alleviate depression symptoms and reduce chronic inflammation, which is often related to depression. It increases the production of serotonin and dopamine, neurotransmitters that contribute to improved mood.
  7. Packed with antioxidants: The curcumin in turmeric acts as an antioxidant, protecting the body against cellular damage caused by free radicals and aging. This helps lower the risk of various diseases.
  8. Antiaging properties: Curcumin is known for its anti-aging benefits as it reduces the risk of cancer and heart disease. Golden milk slows down the aging process, preserves cell health, enhances skin tone, and reduces the appearance of wrinkles and fine lines.
  9. Promotes skin health: Turmeric has been used for centuries to address various skin conditions. Skincare products often contain curcumin for its antioxidant properties, which improve skin defense. Cinnamon in turmeric milk stimulates collagen production, combating signs of aging and supporting overall skin health.
  10. Potential aid in diabetes treatment: Turmeric curcumin can lower blood glucose levels and contribute to the treatment of diabetes. It helps reduce liver problems associated with diabetes and prevents inflammation and oxidative stress, common issues in diabetes. Ginger and cinnamon, both present in turmeric milk, have also demonstrated favorable effects on diabetes in studies, displaying anti-obesity and hepatoprotective properties in animal trials.
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Additional Benefits of Golden Milk

  • Boosts reproductive health: Turmeric milk has antispasmodic properties that reduce menstrual pain. It can benefit women with endometriosis, leukorrhea, fibroids, hormonal imbalances, and overall reproductive health.
  • Helps purify the blood: Turmeric milk improves blood circulation and eliminates impurities from the blood vessels and lymphatic system.
  • May improve digestive health: Turmeric in milk may enhance digestion by stimulating bile synthesis, aiding in fat digestion. Ginger, present in turmeric milk, has been shown to promote stomach emptying and assist with chronic dyspepsia. Turmeric’s curcumin offers anti-inflammatory, carminative, and antibacterial effects that benefit the digestive system.
  • Promotes weight loss: Turmeric milk, with its anti-inflammatory, antioxidant, and essential fatty acids, can facilitate weight loss by generating body heat, which promotes the breakdown of stored fat. For optimal results, mix grated ginger, Aliv seeds, honey, or jaggery into a cup of warm turmeric milk and consume it before bedtime.

The Best Way to Prepare Golden Milk

Golden milk is easy to make and consume. Here are the ingredients needed:

  • 1/2 cup of milk (any type you prefer)
  • 1 teaspoon of turmeric
  • 1/2 teaspoon of ground cinnamon
  • 1/2 teaspoon of ginger powder or a small piece of grated ginger
  • 1 milligram of ground black pepper
  • 1 teaspoon of honey (optional)


  1. In a small pot, combine all the ingredients and bring them to a boil.
  2. Let the mixture simmer for about 10 minutes or until it becomes aromatic.
  3. After straining the liquid through a fine strainer, sprinkle a pinch of cinnamon on top.

How Does Turmeric Milk Affect You?

Possible side effects of turmeric milk include:

  • Can worsen kidney stones: Two percent of the oxalate in turmeric is oxalate, which can worsen kidney stones or promote their formation in individuals predisposed to them. Avoid turmeric milk if you have kidney problems.
  • Might contribute to iron deficiency: Excessive consumption of turmeric can interfere with iron absorption and lead to iron deficiency in individuals who already have insufficient iron levels.
  • May excessively reduce blood sugar levels: While direct studies are lacking, some research suggests that turmeric milk, when consumed in combination with antidiabetic medication, may excessively decrease blood sugar levels. Consult your doctor before consuming turmeric milk if you have diabetes.
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Considerations Regarding Turmeric Milk

Here are a few things to consider before incorporating turmeric into your diet:

  • High daily doses of turmeric can increase blood pressure. Therefore, limit your daily turmeric intake to no more than three tablespoons.
  • Avoid consuming turmeric if you have scheduled surgery.
  • If you are lactose intolerant, replace milk with soy milk or almond milk.


Golden milk, unless you are allergic to any of its ingredients, offers several health benefits with minimal risks.

Anyone interested can either develop their own golden milk recipe at home or purchase a prepackaged mix.

However, it is important to note that golden milk should not substitute prescription medications.

It’s time to explore the benefits of golden milk and how it can positively impact your health!


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