10 Proven Benefits of Golden Turmeric Milk Plus How to Make It


Golden turmeric milk is loaded with antioxidants and may reduce inflammation and joint pains. It also can improve brain function, improve moods, ensure good heart health, lower blood sugar levels, stronger bones, and prevent cancer.

The golden milk, also called turmeric milk tea is a traditional Indian drink made by combining turmeric and cow or other plant-based milk, giving the drink its yellow hue. Other spices like cinnamon and ginger are added to the tea to enhance its health benefits in boosting immunity, people’s general health, and sleep. Though originally from Indian, the drink is gaining great momentum in the world as people look for natural weight to improve health and reduce the risk of diet-related diseases.

Health benefits of golden turmeric milk

Golden milk tea is popular today due to its perceived health benefits and its ability to improve one’s immunity. We look into the ten science-based benefits for turmeric milk and the procedure to make it.

It is loaded with antioxidants

Turmeric is known for its yellow color, which originates from curcumin, the active part of turmeric used to remedy many ailments. Curcumin has strong antioxidant properties and has often been used in Ayurvedic medicine for many decades. The antioxidants protect the body cells from oxidative stress, thus reducing the risk for diseases and infections.

It could help reduce joint pain and inflammation

Golden milk tea components have strong anti-inflammatory properties, which help reduce the risk of chronic diseases such as metabolic syndrome, heart diseases, cancer, and Alzheimer’s disease. Studies suggest that turmeric milk which entails curcumin, cinnamon, and ginger, has powerful anti-inflammatory characteristics, providing similar treatment effects like the pharmaceutical drugs but with no side effects. The anti-inflammatory properties will help reduce joint pain from rheumatoid arthritis and osteoarthritis.

It may help improve brain function and memory

Several studies show that curcumin can increase the quantity of brain-derived neurotrophic factor (BDNF), a compound that enhances the growth of brain cells and helps the brain create new connections. Disorders such as Alzheimer’s disease have been associated with low BDNF levels and the accumulation of tau protein in the brain. However, test-tube studies suggest that turmeric milk with cinnamon can reduce the accumulation of this protein. Ginger could also act as a bonus in boosting brain function to help enhance memory and reaction time.

Golden milk can help improve your mood

Some research shows that turmeric compound curcumin can reduce depression symptoms and boost one’s mood. For example, sixty individuals exhibiting depressive disorders were given either antidepressants, curcumin, or both. The result showed that those who took curcumin had similar improvements to those given antidepressants, while individuals who combined curcumin and antidepressant exhibiting the most improvement. Additionally, curcumin also reduces depression symptoms by improving the levels of BDNF, thus improving mood.

It is good for heart health

Cardiovascular diseases are known to cause several deaths worldwide. Still, the consumption of ginger, curcumin, and cinnamon, major ingredients in golden milk, has been linked to reduced risks of heart disease. One study concluded that a daily intake of 120 mg of cinnamon could reduce triglyceride, cholesterol, and bad LDL levels. Another study also showed that giving two grams of ginger to type 2 diabetic patients lowered the risks of heart disease by 23-28%. Furthermore, curcumin can also help promote endothelial functions, thus promoting heart health and reducing the risk of heart attacks and stroke.

Golden milk helps in lowering blood sugar levels

Golden milk ingredients, especially cinnamon and ginger, could help lower blood sugar levels. Some studies indicated that daily taking between 1-6 grams of cinnamon could reduce the fasting blood sugar levels by approximately 29% and reduce insulin resistance. Cinnamon could also reduce the amount of glucose absorbed into the bloodstream from your gut after a meal, hence improving blood sugar control. In addition, regular consumption of ginger in one’s diet may reduce blood sugar levels by approximately 12%.

It could minimize the risk of cancer

Some research shows that golden milk spices can act as anti-cancer remedies, with some studies attributing anti-cancer characteristics to 6-gingerol, the main compound in raw ginger. Some animal and lab tests also indicate that cinnamon, a component in golden milk, can help in reducing the growth of cancer cells. At the same time, curcumin is poised to kill isolated cancer cells limiting the dangerous cell’s ability to spread.

Golden milk is rich in antifungal, antibacterial, and antiviral properties

Traditionally, golden milk has been used by Indians to treat the common cold due to its immune-boosting properties. Some test-tube studies indicate that curcumin has antifungal, antibacterial, and antiviral properties that could prove essential in fighting and preventing infections. Additionally, research shows that some compound of fresh ginger prevents that growth of some bacteria and viruses such as a human respiratory syncytial virus (HRSV) that causes respiratory infections. Furthermore, a cinnamon compound called cinnamaldehyde has been found to inhibit bacterial growth and help treat fungal infections in the respiratory tract.

It may enhance digestion

Indigestion problems like dyspepsia, a condition for delayed stomach emptying, could be painful and uncomfortable. Ginger, one of the golden milk ingredients, may help speed up the emptying of the stomach, thus relieving the symptoms of dyspepsia. Studies also suggest that turmeric may also minimize indigestion symptoms by increasing bile production for fat digestion.

Contributes to stronger bones

The calcium and vitamin D from cow’s milk or plant-based milk is an essential building block for stronger bones. Meals low in calcium can lead to weaker and brittle bones as the body removes the calcium from the bones to maintain the required calcium levels in the blood. Vitamin D is essential for bone strength as it enhances the body’s ability to absorb calcium for the diet. A cow’s milk is often rich in calcium and vitamin D, ensuring full absorption of calcium for bone growth.

How to make the golden milk

The ingredients

  • A half a cup of unsweetened milk you prefer
  • One tablespoon of turmeric
  • A half tablespoon of cinnamon powder
  • A half tablespoon of ginger powder
  • A pinch of black pepper powder
  • One tablespoon of maple syrup or honey


Mix the above ingredient in a pot or a saucepan and bring it to boiling point. After boiling, reduce the heat and allow the drink to simmer for ten minutes. Using a fine strainer, strain the drink into a mug and sprinkle some cinnamon powder and the drink is ready for drinking.

The bottom line

Golden milk is an ancient drink rich in antioxidants and may result in many health benefits such as improved brain functions and better heart health. It also helps in improving digestion and lowers the chance of diseases and infections. The drink can have added advantage if you use milk with calcium and vitamin D in addition to ginger and cinnamon to help reduce the risk of respiratory infections and lower blood sugar levels.

Marie Salbuvik

MS, Lund University, Sweden

Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.

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