Health Benefits of Golden Milk and How to Make It

Golden milk may seem like the next superfood fad destined to fade away as the next trend begins, but this healing elixir has been used for thousands of years in traditional Ayurvedic recipes, well before its newfound popularity today. 

Turmeric, the star ingredient in golden milk, is known for its powerful antioxidant and anti-inflammatory properties. You don’t have to spend a fortune at your local coffee shop to enjoy the benefits of golden milk—all you need are a few simple ingredients.¹ 

This article will share golden milk benefits and why this traditional healing elixir deserves a spot in your regular health routine.

What is Golden Milk?

Golden milk, or Haldi Doodh (meaning “turmeric milk” in Hindu), is a health-supportive beverage used for thousands of years in India. Traditionally made with only milk, turmeric, and sweetener, variations often include herbs and spices like ginger, cinnamon, black pepper, and cardamom. Plant-based options like almond or coconut milk are also used today as a dairy-free alternative.²

Turmeric is a staple spice in traditional Indian food preparation, providing a vibrant yellow color to dishes. The spices in golden milk also explain its anti-inflammatory and health-supportive benefits.

Health Benefits of Golden Milk

The health benefits of golden milk are mainly attributed to the spices it contains. Keep in mind that many of the studies listed below examine the effects of taking these spices in supplement form, so the dose is likely to be much higher than you would get from drinking the beverage. 

Still, golden milk can contribute to your total intake of these beneficial compounds. Here are 10 of the most impressive health benefits of drinking golden milk:

1. Provides Anti-Inflammatory Properties

The health benefits of turmeric are well established. Curcumin, one of the primary active compounds in turmeric, is known for its anti-inflammatory properties. It works by blocking the signaling molecules that upregulate inflammation in the body.¹

As a result, studies on the benefits of curcumin and turmeric show promise for inflammatory conditions like arthritis or inflammatory bowel disease. Some research even suggests that curcumin can effectively reduce pain related to rheumatoid arthritis.^{1, 3}

Adding ginger powder and cinnamon to your golden milk may increase the inflammation-reducing benefits. Studies suggest ginger also helps with joint pain related to inflammation by blocking inflammatory pathways.^{4, 5} 

2. Reduces Oxidative Stress

The spices in golden milk also provide antioxidant protection in the body. Oxidative stress, caused by an imbalance of free radicals, can damage cells and tissues and increase the risk of chronic disease. Antioxidants like curcumin help clear free radicals and improve oxidative stress markers.^{6, 7}

Curcumin may also increase the activity of essential antioxidants in the body and turn off enzymes that produce free radicals in your body. Cinnamon and ginger are also linked to antioxidant activity. Studies suggest that cinnamon has antioxidant properties that can scavenge free radicals, and ginger may also increase antioxidant levels in the body to protect against oxidative stress.^{1, 8, 9}

3. Improves Brain Function

Curcumin may support brain function through its anti-inflammatory and antioxidant activity. Inflammation and oxidative stress are linked to dementia, Alzheimer’s disease, and age-related cognitive decline. Curcumin may provide neuroprotective benefits, preserving brain and nervous system cells.^{10, 11}

The turmeric in golden milk may also support cognitive function by increasing brain-derived neurotrophic factor (BDNF). BDNF helps protect neurons and support their growth and plasticity, influencing memory, learning, and higher cognitive functions.¹²

Research suggests that curcumin increases BDNF levels, which could help protect neurons from damage and support the growth of new neurons. Studies also suggest supplementing with curcumin could help with attention, memory, and overall mood in otherwise healthy people.^{13, 14}  

Ginger also may be neuroprotective, with studies suggesting it supports memory and cognitive function, primarily due to anti-inflammatory and antioxidant effects.¹⁵

4. Improves Your Mood

Curcumin may also support your mood, according to some research. Mental health support is multi-faceted, so we can’t say curcumin alone should be used to support mood conditions, but it could help. Research suggests depression and inflammation are related, so curcumin could play a role in reducing symptoms (although more research is needed).^{16, 17}

5. Supports Heart Health

Inflammation and oxidative stress also have ties to heart disease and cardiovascular conditions. Research suggests that curcumin may help support your heart and blood vessels by influencing the expression of genes and enzyme activity that affect the production of triglycerides and cholesterol.¹

A review of clinical studies found that people with metabolic syndrome (a condition characterized by abdominal obesity and elevated blood pressure, blood sugar, cholesterol, and triglycerides) who were supplemented with curcumin had lower inflammatory markers, lipids, and better blood sugar control.¹⁸

Cinnamon also has heart health benefits and may support healthy cholesterol levels (including raising good cholesterol). Ginger may also help lower blood pressure and cholesterol levels while lowering inflammation.^{19, 20, 16}

6. Supports Healthy Blood Sugar Levels

As mentioned earlier, the immediate effect of golden milk on your blood sugar depends on any added sweeteners. Adding sugar, maple syrup, and honey can all cause blood sugar spikes. Minimizing sweeteners can mitigate this effect, plus curcumin, ginger, and cinnamon are also linked to healthier blood sugar levels.

Cinnamon can significantly lower fasting blood sugar and improve insulin sensitivity. Insulin is the hormone that regulates blood sugar. The more sensitive your cells are to its signal, the better your blood sugar control. On the other hand, insulin resistance means your cells are less responsive, so blood sugar stays higher than it should.²¹

According to a meta-analysis, ginger has similar blood sugar benefits. Research suggests it could lower fasting blood sugar and improve insulin resistance and HbA1c (a three-month average blood sugar measurement) for people living with type 2 diabetes.²²

Curcumin also may improve insulin resistance and support better blood sugar control for weight loss. It can also help with other risk factors associated with blood sugar dysregulation and type 2 diabetes, like inflammation and high blood lipids.²³

7. Supports Your  Digestion

Sipping golden milk may support a healthy digestive tract and improve indigestion. Ginger is a digestive-supporting spice known to reduce nausea, bloating, and other digestive issues. Studies suggest that it optimizes digestion by increasing gut motility (how fast food moves through the digestive tract) and speeds up gastric emptying.²⁴

Turmeric and curcumin are also tied to digestive health. Research suggests that it could help with inflammation in the digestive tract, benefiting both healthy people and those with digestive health conditions. Lower inflammation in the gut could help support a balanced gut bacteria, better digestion, and improved nutrient absorption.²⁵

8. May Reduce Risks of Cancer

While no studies have focused on turmeric tea and cancer specifically, some research suggests that curcumin, turmeric’s most prominent compound, may inhibit the growth of cancer cells. Curcumin is known for its antioxidant, antitumor, and anti-inflammatory effects, targeting multiple pathways involved in the development and growth of tumors. Consuming it through golden milk may reduce the risk of various cancers.^{26, 27}

For example, malignant bone cancer affects approximately 7.7 million people per year in the United States alone, with an increasing prevalence in patients between the ages of 60 and 79. Some studies suggest curcumin may inhibit the growth of osteosarcoma or bone tumor cells, protecting against cancer.^{28, 29}

9. Improves Bone Health

Research is limited regarding golden milk and bone health, but studies indicate that curcumin found in turmeric can help protect against osteoporosis. Osteoporosis is a chronic metabolic bone disease caused by disturbances in bone metabolism and is an increasingly common diagnosis in women over 55 and men over 65.^{30, 31}

Animal studies also suggest that consuming turmeric following bone trauma may help facilitate bone hemostasis and optimize bone metabolism for healing. Additionally, calcium and vitamin D are essential to bone health. Cow’s milk, a primary ingredient in golden milk, is an excellent source of these nutrients. However, plant-based milk alternatives, like soy milk, almond milk, and coconut milk, are often fortified with calcium.^{32, 33}

10. Boosts Your Immune System 

Golden milk, rich in various nutrients, may help boost your immune system, which is why many people pour a cup when they feel a cold coming on. Research has shown that adding turmeric to milk increases the beverage’s total phenol content, increasing its antioxidant activity and nutritional benefits. Turmeric’s bioactive compound, curcumin, contains curcuminoids that boast potent antimicrobial, antibacterial, and antifungal properties. Consuming curcuminoids through turmeric tea may help protect against infections and promote immune function.^{2, 34}

<p class="pro-tip"><strong>Learn more: </strong> <a href="/blog/is-chocolate-milk-good-for-you">Chocolate Milk: Is It Good for You? 4 Benefits & Potential Downsides</a>.</p>

Golden Milk Recipe

You can purchase golden milk powder pre-blended with spices, but making it at home is easy and cost-effective. Here’s what you need:

Golden Milk Ingredients

• 2 cups of milk (dairy or non-dairy of choice)
• 1 teaspoon ground turmeric
• ½ teaspoon ground or grated fresh ginger
• ½ teaspoon ground cinnamon
• Pinch of black pepper
• Optional sweetener of choice (monk fruit makes a great sugar-free option)

Black pepper increases the absorption of curcumin, so adding a pinch is always recommended. Fat also helps with absorption (curcumin is fat soluble), so you’ll usually see turmeric or curcumin supplements combined with a carrier oil—something to keep in mind if you make your golden milk at home.³⁵

How to Prepare Golden Milk At Home

1. Heat milk in a saucepan on medium heat until it simmers.
2. Add turmeric, ginger, cinnamon, and black pepper and stir.
3. Simmer for 10 minutes on low heat (without boiling). 
4. Strain the mixture using a cheesecloth or fine mesh strainer.
5. Add sweetener, if desired, and enjoy!

Fun hint: If you have a milk frother, try frothing at the end for a foamy, turmeric latte.

Learn More About the Signos CGM Program

Signos incorporates cutting-edge research and the proven power of continuous glucose monitoring. The data gleaned from the Signos app can help guide your health journey. Not sure if Signos is right for you? Take this quiz to find out! Interested in learning more about nutrition and healthy eating habits? Check out more articles on our blog.

<p class="pro-tip"><strong>Keep reading: </strong> <a href="/blog/healthy-milk">What Are the Best Healthy Milks For Weight Loss?</a>.</p>