5 Golden Milk Benefits: Recipe & Use

Golden milk is a beverage that has been used therapeutically for thousands of years. This popular beverage contains turmeric as its main ingredient and is used for its various health …

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Written by: Siobhan Mendicino
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Medical Review by: Daniel Powers, MS
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Golden milk is a beverage that has been used therapeutically for thousands of years. This popular beverage contains turmeric as its main ingredient and is used for its various health benefits. 

Traditionally, golden milk was consumed to help with fever, sore throat, asthma, and ulcers. These health benefits of golden milk can be attributed to active phytochemicals in a number of herbal ingredients.

health benefits of golden milk

What is Golden Milk?

Golden milk comes from India where it is traditionally called haldi doodh. Golden milk is a beverage made with turmeric and milk. In Indian culture, this drink is consumed on a regular basis to help with a number of ailments ranging from inflammation to upset stomachs.  

Although golden milk recipes can vary, the basic formula includes:

People also make golden milk “paste” which can simply be added to warm milk.

Modern research shows that golden milk has the capacity to increase the nutritional value of milk, as well as boost antioxidant properties.

Golden milk can be found globally in coffee shops with varying names such as turmeric milk, turmeric tea, turmeric latte, golden milk, and golden mylk.   

Golden Milk Benefits:

The various herbs in golden milk benefit the body in a number of different ways.

The key herbs in golden milk include turmeric and ginger. These two herbs in the zingiberaceae family have been shown to help with arthritis, inflammation, gastrointestinal issues, and diabetes

Multiple studies have discovered that both turmeric and ginger have the ability to reduce pain and increase mobility in patients with arthritis. These herbs can also decrease inflammation.

Due to turmeric’s curcumin content, it is important to include black pepper in order to increase the bioavailability of this active constituent. Including black pepper allows the body to absorb, metabolize, and utilize curcumin more effectively.

The inclusion of coconut oil has a similar benefit. Since curcumin is fat-soluble, consuming it with fat will increase the rate of absorption. Other popular fats used in golden milk recipes include ghee (clarified butter) and alternative butter (almond butter). 

Also included in the recipe are cinnamon, cloves, chamomile, and vanilla.

Cinnamon supplementation is known for its antimicrobial, anti-diabetic, and antioxidant properties and is an herb that has been used for thousands of years. Similar to turmeric and ginger, cinnamon has a warming, stimulating effect on the body.

Chamomile’s purported health benefits include reducing anxiety and depression, improving sleep, and decreasing inflammation. It is also known to relax tension in the body, so it can be very helpful to take before bed. 

Other ingredients, such as vanilla and cloves, are used for their warming properties, as well as for their delicious taste. 

How to Make Golden Milk:

The traditional use of golden milk has given it a popular reputation in many modern cultures. It is currently used to support health issues, for its nutritional value, and as a trendy, invigorating coffee-shop beverage. 

Yield: 2 cups. 

Golden Milk Ingredients:

  • 2 tsp. organic ground turmeric
  • 2 tsp. organic ground cinnamon
  • 1/2 tsp. organic ground black pepper
  • 1 tsp. organic, fresh grated ginger (or ½ tsp organic ground ginger) 
  • 2 tsp. organic, dried chamomile 
  • 2 tsp vanilla
  • 4 whole cloves 
  • 1 tbsp. coconut oil (or ghee or alternative butters)
  • 2 cup organic whole milk (or alternative milk of choice)
  • Sweetener of choice, to taste—I prefer raw, local honey


  1. Whisk powdered spices, ginger, chamomile, vanilla, and cloves with 2 cups milk of choice in a saucepan.
  2. Bring to a simmer over medium heat. Allow to simmer for up to 10 minutes
  3. Strain out ginger, chamomile, and cloves (or keep a few fresh ginger strands in if you enjoy the taste + texture)
  4. Stir in your sweetener of choice and coconut oil (or your favorite sweetener)
  5. Enjoy while hot or refrigerate for delicious iced golden milk 


When to Drink Golden Milk:

Golden milk can be enjoyed daily as a way to improve overall health, or as a warming treat. 

Consuming in the morning may improve energy and bring down stress due to the stimulating and antioxidant properties of ginger, turmeric, and cloves. Ginger and turmeric may also be helpful for decreasing arthritic pain and reducing inflammation throughout the day. 

At night, golden milk has the potential to soothe the stomach and calm the nervous system

Drinking golden milk before bed is a great ritual for winding down. Additionally, with this recipe, chamomile relaxes the mind and eases tension in the body.   

Golden Milk Side Effects:

Golden milk as a whole does not carry any significant side effects

Research has shown that turmeric and curcumin are safe and do not impart toxic effects even in high doses (up to 8g). 

High doses of ginger (12g – 14g) taken directly have been known to enhance the effects of anticoagulant medication. If you are taking this medication, it is important to consult a medical professional before implementing this beverage into your routine.


Although there is minimal modern research conducted on the health benefits of golden milk, thousands of years of traditional use, and the modern study of isolated ingredients, contribute to its health-supporting reputation. 

The herbs in golden milk are well-researched with many human, animal, and in vitro trials backing their health claims.

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About Siobhan Mendicino

Siobhan is a herbal researcher and writer. She has a bachelor of science in communications as well as having completed a post-baccalaureate certificate in herbal studies.

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