Golden Milk Health Benefits: How To Make It?

Golden milk, also known as “turmeric milk,” is a popular Indian beverage. You can make this yellow beverage by mixing turmeric and other spices, such as cinnamon and ginger, with cow or plant milk.

Golden milk has many health benefits and is often used to increase immunity and keep you safe from diseases. Here are the health benefits of golden milk, as well as how to make it.

Contains Antiviral Properties

The ingredients in golden milk, such as turmeric, ginger, and cinnamon, have strong antioxidant properties, which can provide several health-boosting benefits.

Test tube studies show that curcumin in turmeric has antibacterial, antiviral, and antifungal properties that can help prevent diseases.

In addition, ginger compounds can inhibit bacteria growth and may treat the prevalent cause of respiratory infections, the human respiratory syncytial virus (HRSV).

Similarly, laboratory test findings show that cinnamaldehyde, the active ingredient in cinnamon, may also stop bacterial growth by preventing respiratory tract infections triggered by fungi (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12).

Enhances Bones and Joints Health

The best part about golden milk is that it can add value to your diet. Both cow and plant milk are usually rich in calcium and vitamin D.

If your calcium intake is inadequate, your body will remove calcium from your bones to maintain normal calcium concentrations.

This makes bones weak and brittle over time, increasing your risk of bone diseases like osteopenia and osteoporosis. In addition, golden milk ingredients can provide anti-inflammatory advantages.

Diets rich in anti-inflammatory compounds can decrease the risk of joint problems.

Research shows that ginger, cinnamon, and curcumin have powerful anti-inflammatory properties.

Studies even show that curcumin’s anti-inflammatory effects are like some pharmaceutical medicines with fewer to no side effects.

These anti-inflammatory effects of curcumin may reduce osteoarthritis and rheumatoid arthritis joint pain.

In one study of 45 rheumatoid arthritis patients, taking 500 milligrams of curcumin daily reduced joint pain.

In a 6-week study of 247 people with osteoarthritis, ginger extract reduced pain and patients required less pain medication than placebo patients (13, 14, 15, 16, 17, 18, 19, 20, 21).

Prevents Heart Disease

Heart disease is one of the leading causes of death globally. Interestingly, cinnamon, ginger, and turmeric can lower the risk of heart disease as the key ingredients in golden milk.

A review of 10 studies, for example, found that 120 mg of cinnamon per day could decrease total cholesterol, triglyceride, and “bad” LDL concentrations while increasing “good” HDL concentrations.

In another study, they provided 2 grams of ginger powder per day to patients with type 2 diabetes.

At the end of the 12-week study, risk variables for heart disease were 23–28 percent lower.

Curcumin may enhance your blood vessel linings function known as endothelial function.

For a good heart, proper endothelial function is important.

In one study, a few days before and after the surgery, they provided individuals undergoing heart surgery either 4 grams of curcumin or a placebo.

Those with curcumin were 65 percent less probable than individuals in the placebo group to experience a heart attack during their hospital stay (22, 23, 24, 25).

Improves Brain Function and Mood

The active compound in turmeric (curcumin) appears to boost brain health and mood by reducing depressive symptoms.

Studies show that curcumin may boost the neurotrophic factor brain-derived neurotrophic factor (BDNF).

BDNF is a compound that helps your brain build new links and encourages brain cell growth. Low BDNF concentrations may increase the risk of brain disorders, including Alzheimer’s disease.

An accumulation of a specific protein in the brain, called the tau protein, is one of the major factor of Alzheimer’s.

Test-tube and animals studies show that cinnamon compounds may also decrease this buildup.

In animal studies, cinnamon appeared to decrease the symptoms of Parkinson’s disease and enhance brain function.

Ginger can also increase brain function by enhancing memory and reaction time. In addition, ginger seems to protect against age-related loss of brain function in animal studies.

That said, to understand the effect of golden milk in memory and brain function, we need further human studies (26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36).

Reduces Risk of Type 2 Diabetes

Ingredients in golden milk, especially ginger and cinnamon, may help reduce blood sugar levels.

For example, 1 to 6 grams of cinnamon per day can reduce blood sugar concentrations by up to 29%. In addition, cinnamon may decrease insulin resistance.

Insulin-resistant cells are less capable of absorbing blood sugar, so reducing insulin resistance usually reduces blood sugar levels.

Cinnamon appears to decrease how much glucose it absorbs into your gut after a meal, which may further enhance the control of blood sugar.

Similarly, adding small quantities of ginger to your diet regularly can help reduce blood sugar levels by up to 12 percent.

A small daily dose of ginger may also reduce A1C concentrations of hemoglobin by up to 10% a long-term blood sugar control marker.

However, these findings are limited or based on just a few small studies. To support these findings, we need more studies (37, 38, 39, 40, 41, 42, 43, 44, 45, 46).

Improves Digestion

Indigestion is frequently a symptom of a bigger problem, such as gastroesophageal reflux disease (GERD), ulcers, or gallbladder disease, rather than a separate condition.

It is defined as a persistent or recurring pain or discomfort in the upper abdomen, also known as dyspepsia. Delayed emptying of the abdomen is also a potential cause of indigestion.

Ginger in golden milk can help ease this condition by stimulating the emptying of the stomach in individuals with dyspepsia.

Further research shows that turmeric, another ingredient used in the making of golden milk, may help decrease symptoms of indigestion.

Turmeric can also enhance fat digestion by raising your bile output by up to 62%.

Finally, studies show that turmeric can help keep adequate digestion and control flare-ups in people with ulcerative colitis, an inflammatory digestive disorder that causes ulcers in the intestine (47, 48, 49, 50, 51, 52).

Golden milk side effects

In moderation, drinking golden milk doesn’t cause adverse effects. Too much of it, however, can cause negative effects.

These include blood-thinning effects, which can increase the risk of bleeding, as well as increased stomach acidity.

People taking diabetes or heart disease medications should avoid drinking golden milk. Because it has the potential to interact with other medications that can lower your blood sugar and blood pressure.

While there is no scientific evidence to support this claim, some people believe turmeric powder, which is the main substance in golden milk, can cause labour contractions during pregnancy.

Pregnant women should avoid drinking golden milk or consult their doctor before doing so.

Turmeric may also cause an increase in bile output if consumed in large amounts, which can be problematic for people with bile duct blockages, gallstones, or liver disease.

Again, if you have or have had any of these diseases, consult your doctor before drinking golden milk.

People with lactose intolerance should use plant milk such as soy milk instead of cow milk to avoid embarrassing side effects.

Keep in mind, there is much more coumarin in the cassia cinnamon, a toxic compound that can damage your liver.

Always use Ceylon cinnamon, which is low in coumarin and is safe to consume in small quantities.

How to make golden milk?

Golden milk is easy to make at home. For a single serving of golden milk or about one cup, follow this recipe:

  • 1 glass 8 ounces unsweetened almond milk or cow milk
  • 1 ½ teaspoon ground turmeric powder
  • ½ teaspoon ground ginger powder
  • A tablespoon of coconut oil (optional)
  • A pinch of black pepper
  • Honey or maple syrup to taste (optional)

Combine all the ingredients in a tiny pot and boil them to make the golden milk. Strain the drink into mugs and top with a pinch of cinnamon.

You can also make golden milk ahead of time and store it in your fridge for up to five days. Just heat it up before you drink.

Turmeric (curcumin) is difficult to be absorbed in the bloodstream when taken. To reap the health benefits of turmeric in golden milk, always add a pinch of black pepper.

Piperine is a compound found in black pepper, which can increase turmeric absorption into the bloodstream.


Golden milk is a delicious beverage that contains antioxidants, which can provide a range of health benefits, such as a healthier brain, heart, and pain-free joints.

Many people sweeten their golden milk recipes with honey or maple syrup.

However, the blood sugar benefits are reduced if you add sugar to it.

Use calcium and vitamin D rich milk and avoid adding sugar, honey, or syrup to reap the most health benefits from this yellow beverage.

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