Golden Milk: Recipe and Benefits of This Nutrient-Rich Beverage

Golden Milk is a traditional Ayurvedic beverage renowned for its potent blend of ingredients and numerous health benefits.

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By Linda Ferraro

golden milk

Discover the rich tradition and health benefits of Golden Milk, an incredibly nourishing Ayurvedic beverage with a potent blend of ingredients.

Origins of Golden Milk

Golden Milk, also known as “Turmeric Latte” or “Turmeric Milk,” traces its origins back to ancient Indian Ayurvedic traditions. Turmeric, the key ingredient in this beverage, has been celebrated for its medicinal properties for centuries in Ayurveda, a holistic healing system. Ayurvedic practitioners have long revered turmeric for its anti-inflammatory, antioxidant, and immune-boosting properties.

Golden Milk, traditionally called “Haldi Doodh” in Hindi, gained popularity as a soothing and nourishing beverage, particularly in India, where it’s consumed for its health benefits and comforting warmth.

Benefits of Golden Milk

Golden Milk boasts an array of health benefits attributed to its potent blend of ingredients.

At the heart of this soothing beverage lies turmeric, renowned for its active compound, curcumin, known for its powerful anti-inflammatory and antioxidant properties. These properties make Turmeric Milk a natural remedy for alleviating symptoms of arthritis, reducing inflammation, and bolstering overall immune health.

Additionally, Golden Milk contains other beneficial spices such as cinnamon, ginger, and black pepper. Cinnamon provides antimicrobial and anti-inflammatory benefits, aiding in blood sugar regulation and improving digestion. Ginger offers anti-nausea and digestive benefits, while black pepper enhances the bioavailability of curcumin, maximizing its therapeutic effects.

Furthermore, Turmeric Milk is often prepared with milk, which adds essential nutrients like calcium, vitamin D, and protein. These nutrients support bone health, muscle function, and overall well-being.

Regular consumption of Golden Milk has been associated with a range of health benefits, including improved joint health, enhanced digestion, boosted immune function, and increased antioxidant activity. It is also excellent for promoting the correct functioning of the liver, lowering cholesterol and triglycerides. And it can help you recover quickly from a cold.

Whether enjoyed for its comforting warmth or its medicinal properties, Golden Milk stands as a nourishing elixir offering a holistic approach to wellness.

golden milk

Now that you’ve learned about the benefits provided by its potent ingredients, let’s explore how to prepare it at home.

How to Prepare Golden Milk

Here is an easy, 10-mins recipe, you can prepare at home.


  • 2 cups of milk (dairy or plant-based such as almond, coconut, or oat milk)
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper
  • Sweetener of choice (optional), such as honey or maple syrup
  • A dash of nutmeg (optional)
  • A dash of coconut oil or ghee (optional, to enhance absorption of turmeric)


  • Begin by heating the milk in a saucepan over medium heat until it gently simmers.
  • Gradually add the ground turmeric, cinnamon, ginger, and black pepper to the warm milk, whisking thoroughly to ensure even distribution of the spices.
  • Allow the mixture to simmer for about 5 minutes, allowing the flavors to meld and the turmeric to infuse its golden hue into the milk.
  • Once the Turmeric Milk has simmered to perfection, remove the saucepan from the heat. If desired, add your preferred sweetener to balance the flavors.
  • For a smoother texture, you can strain your Turmeric Latte before serving to remove any spice residue.

golden milk

Q&As on this beverage

What is the best time to drink golden milk?

Golden Milk can be enjoyed at any time of the day, but many people prefer to drink it in the evening as a relaxing bedtime beverage. Its soothing warmth and calming properties make it an excellent choice for promoting relaxation and restful sleep.

Can you drink golden milk every day?

Yes, it is generally safe to consume daily as part of a balanced diet. However, it’s essential to listen to your body and monitor any potential reactions. If you have specific health concerns or are taking medications, consult with a healthcare professional before making Golden Milk a regular part of your routine.

Who should not drink golden milk? Are there any contraindications?

While Golden Milk is generally safe for most people, individuals with certain medical conditions or allergies should exercise caution or avoid it altogether. Those allergic to turmeric, cinnamon, ginger, or dairy should opt for alternative ingredients or consult with a healthcare professional before consuming Golden Milk.

Additionally, individuals taking blood-thinning medications or with gallbladder issues should use caution when consuming turmeric due to its potential blood-thinning and bile-stimulating effects. Pregnant and breastfeeding women should also consult with their healthcare provider before incorporating this milk into their diet.


In summary, Golden Milk offers a delicious and nutritious way to reap the health benefits of turmeric, cinnamon, ginger, and black pepper. Whether enjoyed for its soothing warmth, anti-inflammatory properties, or immune-boosting benefits, Turmeric Milk has earned its place as a beloved beverage in different cultures worldwide in the last decade.

With its rich history, simple preparation, and array of potential health benefits, this unique beverage continues to enchant and nourish those who partake in its golden goodness.

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