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What is golden milk? Benefits, recipes and more

Laura Harcourt

Written byLaura Harcourt

heeral-patel-bio

Reviewed byHeeral Patel

turmeric tea or golden milk
What is turmeric milk? Turmeric milk, also known as 'golden milk' or 'haldi milk', is often associated with many potential benefits. Learn more about turmeric milk, here.

Summary

1What is golden milk?

Also known as haldi milk, golden turmeric milk is usually made by heating cow’s milk with turmeric and other spices like ginger, cinnamon, nutmeg...

2What does turmeric golden milk taste like?

Turmeric and milk come together like a hug in a mug to create a super-comforting drink. This simple base is only enhanced by other spices like...

3What are the potential benefits of drinking milk

People haven’t been sipping on golden milk for centuries for no reason – some research has shown positive results when it comes to the possible...

Drinking golden milk, also known as turmeric milk, is pretty commonplace in India already and is growing increasingly popular in Western cultures, but what actually is golden milk, and is it good for you?
Tea cup of golden milk swirled with gold spoon

What is golden milk?

Also known as haldi milk, golden turmeric milk is usually made by heating cow’s milk with turmeric and other spices like ginger, cinnamon, nutmeg, cloves, and black pepper mixed in. The turmeric is what gives this drink its gorgeous golden yellow colour.
Turmeric milk can also be made with plant milk like soy, oat and almond, so everyone can enjoy the delicious benefits. One of its most famous proclaimed benefits is its alleged ability to support our natural immune system and joints, while evidence for this is limited, it’s been used for centuries for this very purpose.

What does turmeric golden milk taste like?

Turmeric and milk come together like a hug in a mug to create a super-comforting drink. This simple base is only enhanced by other spices like cinnamon, and maybe a dash of maple syrup and a few grinds of black pepper. 

You can even make it taste more like your favourite barista has whipped it up for you by steaming or foaming warm milk and treating yourself to a lush golden milk latte – chocolate sprinkles on top, anyone?
rustic mug of turmeric tea with spices

What are the potential benefits of drinking milk with turmeric?


People haven’t been sipping on golden milk for centuries for no reason – some research has shown positive results when it comes to the possible benefits of golden milk. However, much of this research has been done in very small samples, animal studies, or over a short time which can sometimes make it hard to draw reliable conclusions.

As well as being a soothing drink to sip, here are five potential health benefits of turmeric milk.

1. It may support your digestive system

Golden milk contains two ingredients that may be good at supporting digestion – turmeric and ginger – although more research is needed here.1,2
 

2. It might be full of antioxidants

Plant foods are thought to contain varying amounts of antioxidants, and the curcumin found in turmeric is believed to be rich in them.3 Antioxidants work to help neutralise free radicals before they can cause harm, protecting your cells from damage.4 

Our bodies naturally make antioxidants to fight off free radicals, which are molecules that can damage cells.5 Curcumin, with its special structure, might help in two ways: it can disarm free radicals itself, and it might also encourage your body to produce more of its own antioxidants for an extra layer of protection.6
 

3. It may reduce inflammation

Turmeric is thought to be an anti-inflammatory for the human body. In some small studies, it was found that it might be effective at helping reduce the symptoms of some inflammatory disorders, such as arthritis.7,8 However, much more robust research is needed to support this. 

Top tip: If you’re looking to make the most of golden milk’s theoretic benefits, then make sure to sprinkle in some ground or freshly grated cinnamon.9
 

4. It may help support your joints

A bit of joint wear and tear is inevitable as you age, but that doesn’t mean you can’t give your joints some extra TLC. 

It turns out that the curcumin found in turmeric milk may play a part in keeping your joints healthy. There have been more than 60 studies showing that curcumin alleviates some symptoms of arthritis, such as morning stiffness and joint swelling. As exciting as this is, these studies have their drawbacks and are limited in their quality and size, so more research is needed.8,9
 

5. It may be good for your brain

Enjoying a cup of golden milk a day might help nourish your mind as well as your body. 

Research studies involving mice have found that curcumin has the potential to increase a compound called brain-derived neurotrophic factor (BNDF).11 This BNDF has been seen to help brain cells grow and support the mouse brain as it forms new connections and pathways, which is essential for learning and memory making. Could we see the same happen to us? The jury is out! But scientists are keen to understand this in more detail and if this could be possible in humans too.10 

Like with many herbs and spices, there isn’t much credible scientific research or evidence for any health benefits. Initial studies have found interesting results but it’s still up for debate how trustworthy these findings are due to potential biases and study design. Nonetheless, this hasn’t stopped our ancestors from making a tasty milk drink that tastes super comforting and has the potential for more!
 
jug of golden milk pouring with cinnamon and honey

How to make golden turmeric milk

Want to give golden milk a go? Once you have the base ingredients, it’s super easy to start experimenting and finding what a perfectly blended golden milk means for you.
First things first, choose your milk: 
  • dairy milk – turmeric milk is traditionally made with cow’s milk as it originates in India, where they consume a lot of dairy. So as far as milk goes, it’s definitely a contender for your perfect turmeric milk 
  • oat milk – if you’re looking for a creamy plant milk that tastes very similar to the real deal, you should give oat milk a go 
  • soy milk – a classic alternative to cow’s milk, with just as much complete protein, as well as fibre, B vitamins and magnesium 
  • almond milk – if you want a lower calorie option for your golden milk, then try using almond milk, as one 240ml cup typically contains just 30-50 calories 
  • pea milk – full of fibre, packed with protein, low in saturated fat, and contains more calcium than cow’s milk
turmeric milk spiced with ginger, cinnamon, black pepper and more
Next, choose your spices and flavourings. Add as many of these ingredients into your golden milk to suit your taste.
Typically, ingredients used in golden milk are: 
  • turmeric – this is the key ingredient, without this, you’re just drinking milk. Try and aim for a high-quality turmeric powder, as this will give you a delicious base to work with 
  • black pepper – it might seem like an odd choice for your turmeric milk, but black pepper has been found to increase the amount of turmeric that your body absorbs by up to 2000%, making it a golden milk staple11 
  • cinnamon – spicy cinnamon will add a unique sweetness to your golden milk, adding to its soothing, warming feeling as you drink it 
  • ginger – grating a little fresh ginger or sprinkling dried and ground ginger into your golden milk can enhance its flavour 
  • honey – some studies show Manuka Honey is packed with goodness, and it’s a healthier way to sweeten anything – including turmeric milk. If you’re vegan, you could try agave nectar instead 
If you want to experiment, try adding a pinch of chilli flakes or a few cardamom pods to enhance the flavour. 

Now we have the ingredients sorted, here’s how to make turmeric milk: 
  1. pour 250ml of your milk of choice into a saucepan and bring to a simmer over medium heat 
  2. add in 1tsp of ground turmeric, a pinch of black pepper and any other spices and sweeteners you want to add to the mix 
  3. allow to simmer for ten minutes so the flavours can mix and develop fully 
  4. pour into a cup, allow to cool a little and get sipping
turmeric latte in glass

How to make a turmeric latte

There’s something about a golden latte that makes it feel like a real treat as well as a healthy drink.
Making a golden milk latte is pretty similar to making normal golden milk, just use the same ingredients and add in the following steps to transform your warm turmeric milk into a latte: 
  • as soon as the milk is in the saucepan whisk it gently with a hand whisk or a milk frother tool over the same gentle heat to ‘froth’ the milk 

Top tip: if you’re using plant-based milk, then consider buying a ‘barista’ addition that’s ‘foamable’ to get an even creamier finish than cow’s milk.

Golden milk FAQs

Can you drink turmeric milk for coughs?

Absolutely! Whether it’ll help with your cough is unclear, though. However, golden milk might be able to help soothe the throat as well as its warm, calming feeling in the body. 

Try adding in some honey to sweeten this delicious drink and make it even more soothing for your throat.
 

Is it safe to drink turmeric milk every day?

Yes, it should be as long as you don’t have allergies to the ingredients, are pregnant, breastfeeding or under 12 years old, as the safety of turmeric hasn’t been proven for these groups. 

Additionally, like anything please drink in moderation to avoid any unpleasant effects. If you’re not in one of these groups, turmeric milk is a fantastic nighttime drink before bed.
 

The final say

So, why not give golden milk a try? This comforting drink is packed with potential health benefits and tastes great. It's easy to make at home and can be customised to your taste preferences with a variety of milks, spices, and sweeteners.

Disclaimer:

The advice in this article is for information only and should not replace medical care. Please note scientific evidence for the benefits of turmeric is very limited and although there are some small studies, more clinical research needs to be conducted. Please speak to your GP before taking any new products.
 

Sources:

  1. Peterson CT, Rodionov DA, Iablokov SN, Pung MA, Chopra D, Mills PJ, Peterson SN. Prebiotic potential of culinary spices used to support digestion and bioabsorption. Evidence-Based Complementary and Alternative Medicine. 2019 Jun 2;2019. Available at: https://www.hindawi.com/journals/ecam/2019/8973704/ 
  2. Srinivasan K. Ginger rhizomes (Zingiber officinale): A spice with multiple health beneficial potentials. PharmaNutrition. 2017 Mar 1;5(1):18-28. Available at: https://www.sciencedirect.com/science/article/abs/pii/S2213434416300676 
  3. Jakubczyk K, Aleksandra Drużga, Janda Katarzyna, Karolina Skonieczna-Żydecka. Antioxidant Potential of Curcumin—A Meta-Analysis of Randomized Clinical Trials. Antioxidants [Internet]. 2020 Nov 6 [cited 2024 May 9];9(11):1092–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694612/ 
  4. Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. International journal of biomedical science : IJBS [Internet]. 2008 [cited 2024 Jun 10];4(2):89–96. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/ 
  5. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews. 2010 Jul;4(8):118. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/ 
  6. Krishi V, Kendra I, Kumari, Kumar R, Kumar V, Kumar Verma R, et al. Medicinal properties of turmeric (Curcuma longa L.): A review. ~ 1354 ~ International Journal of Chemical Studies [Internet]. 2018;6(4):1354–7. Available from: https://www.chemijournal.com/archives/2018/vol6issue4/PartV/6-4-314-742.pdf 
  7. Shokri-Mashhadi N, Bagherniya M, Askari G, Sathyapalan T, Sahebkar A. A systematic review of the clinical use of curcumin for the treatment of osteoarthritis. Studies on Biomarkers and New Targets in Aging Research in Iran: Focus on Turmeric and Curcumin. 2021:265-82. Available at: https://link.springer.com/chapter/10.1007/978-3-030-56153-6_16
  8. NHS. Rheumatoid Arthritis [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/rheumatoid-arthritis/ 
  9. Mateen S, Rehman MT, Shahzad S, Naeem SS, Faizy AF, Khan AQ, Khan MS, Husain FM, Moin S. Anti-oxidant and anti-inflammatory effects of cinnamaldehyde and eugenol on mononuclear cells of rheumatoid arthritis patients. European journal of pharmacology. 2019 Jun 5;852:14-24. Available at: https://www.sciencedirect.com/science/article/abs/pii/S001429991930130X 
  10. Li J, Wang S, Zhang S, Cheng D, Yang X, Wang Y, Yin H, Liu Y, Liu Y, Bai H, Geng S. Curcumin slows the progression of Alzheimer’s disease by modulating mitochondrial stress responses via JMJD3-H3K27me3-BDNF axis. American Journal of Translational Research. 2021;13(12):13380. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8748089/ 
  11. Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods. 2017 Oct;6(10):92. Available at: https://www.mdpi.com/2304-8158/6/10/92?uid=65253c6d69
 

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