The Benefits Of Drinking Golden Milk

Golden milk or turmeric milk is an Indian beverage that is becoming increasingly popular across the world. Turmeric milk is traditionally made by heating up your milk of choice and combining it with turmeric and other spices, such as cinnamon and ginger.

Golden milk is often praised for its many health benefits, and it is often taken to help boost the immune system.

How To Prepare Golden Milk



  • Combine the milk, honey, almond butter, vanilla extract, cinnamon, turmeric, ginger, and any optional spices in a small saucepan.
  • Heat over medium until warmed through, whisking briskly so that the almond butter does not stick to the bottom and the spices incorporate.
  • Do not let it boil.
  • Pour into your favorite mug and sip.
  • Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger for intense spice + flavor.
  • Serve immediately, dividing between two glasses and leaving the cinnamon stick behind. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop or microwave until hot.

Benefits Of Golden Milk

It Reduces Joint Pain & Inflammation

Studies have shown that cinnamon, ginger, and curcumin – the active ingredient found in turmeric – have very potent anti-inflammatory properties. These studies have also suggested that the anti-inflammatory effects of curcumin can be compared to some pharmaceutical drugs, minus the side effects.

Adding golden milk to your regular diet can assist with reducing overall body inflammation.

It Improves Memory & Brain Function

Golden milk can be great for brain function and memory too. There have been studies that have shown curcumin can increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that can help your brain form and create new connections while also promoting the growth of brain cells. Low BDNF levels have been linked to a number of brain disorders, including Alzheimer’s disease.

What’s more, cinnamon – the other ingredient in golden milk – has been shown to reduce the symptoms of Parkinson’s disease and improve brain function in animal studies.

Ginger can also boost brain function by helping to improve reaction time and memory – on top of this, animal studies showed that ginger helped to protect against age-related brain function loss.

With all of this being said – there is still more research to be done in order to fully understand the effects of these golden milk ingredients on brain function and improved memory.

It Is A Mood Booster

Research has shown that turmeric – more specifically curcumin – has the ability to boost our mood and reduce the symptoms of depression when taken regularly.

In a study with 60 participants with major depressive disorders,  it was shown that those participants who took curcumin experienced similar improvements as the participants who were given actual antidepressants.

It Improves Digestion

Dyspepsia or chronic indigestion is characterised by pain and discomfort in the upper part of our stomach. The potential cause of this is a delay in stomach emptying. One of the ingredients used in Golden milk – ginger – can help to relieve this condition by speeding up stomach emptying in those who suffer from dyspepsia.

Turmeric, the main ingredient in golden milk, can help with reducing indigestion symptoms, it can also improve the digestion of fat by increasing your production of bile by up to 62%. Lastly, turmeric can help you maintain proper digestion and prevent flare-ups in individuals with ulcerative colitis, which is an inflammatory digestive disorder resulting in ulcers in the gut.

It Helps To Fight Colds

In India, golden milk is usually used as a home remedy to fight colds, and it is actually promoted as being an immune-boosting beverage.

There have been studies that have shown curcumin as having antibacterial, antiviral and antifungal properties which can help to prevent and fight off infections and colds. On top of this, the compounds found in fresh ginger can also inhibit the growth of certain bacterias. Ginger extract may fight the HRSV (human respiratory syncytial virus) which is a common cause of respiratory infections.

It Is Loaded With Antioxidants 

Curcumin has been used in Ayurvedic medicine for centuries as it has such strong antioxidant properties. Antioxidants are compounds that can fight cell damage while also protecting your body from oxidative stress, they are also essential to the functioning of your cells, and studies have regularly shown that diets rich in antioxidants can lower your risk of infections and diseases.

If you would like to learn more about antioxidants and their benefits, you can click here to read our blog.