Golden Milk Lives Up to Its Hype

Between colostrum smoothies, green powders, and “sleepy girl mocktails,” there’s no shortage of functional beverages to choose (erm, sip) from these days. But while many of these are modern day creations, another popular option, golden milk, has been around for centuries. The key ingredient is turmeric, which gives the drink its signature yellow hue; it’s also commonly known as turmeric milk.

You’ve likely seen golden milk on the menu at trendy cafes and coffee shops-but what’s so special about this beverage? Is it actually good for you, or are the purported benefits more social media hype than anything else? Keep reading for everything you need to know about golden milk benefits, plus how to whip up your own mug of it at home.

Experts Featured in This Article:

Gowri Reddy Rocco, MD, is a double-board certified family medicine and regenerative, anti-aging, and functional medicine physician.

Shivani Amin, MD, is a functional medicine physician based in Los Angeles.

What Is Golden Milk?

Golden milk has long been used as a healing beverage known for its anti-inflammatory and antioxidant properties, says Gowri Reddy Rocco, MD, a functional medicine physician. Called “haldi doodh” in Hindi, it’s a traditional Indian drink with roots in Ayurvedic medicine, adds functional medicine physician Shivani Amin, MD. It’s typically made with turmeric – a yellow-orange spice known for its healing properties – cinnamon, milk, ginger, and sometimes black pepper or honey, she says. (The black pepper and the fat in the milk help the body absorb curcumin, a beneficial compound in turmeric.) “Growing up in an Indian household, I drank golden milk as a remedy for colds, sore throats, and even to soothe aching joints, but it’s now grown in popularity and is becoming more celebrated for its anti-inflammatory and immune-boosting qualities,” she explains.

What Are the Benefits Of Golden Milk?

• Strengthens immunity: “Turmeric has powerful anti-inflammatory and antioxidant properties, which help strengthen the immune system,” Dr. Rocco explains. Ginger and cinnamon also have immune-boosting effects thanks to their anti-inflammatory and antimicrobial properties, making golden milk a great drink during cold and flu season, adds Dr. Amin.
• Improves skin health: “The antioxidants in turmeric help reduce inflammation, which can lead to clearer, more radiant skin,” Dr. Rocco says. Antioxidants also protect against free radicals in the skin (unstable atoms that can damage cells, causing illness and aging), which can potentially reduce signs of aging and acne when consumed regularly, Dr. Amin says.
• Fights inflammation: Turmeric is widely known for its anti-inflammatory effects, which can help reduce pain and inflammation in the body, Dr. Rocco notes. This is particularly beneficial for those with arthritis or joint pain, per a 2021 study in BMJ Open Sports and Exercise Medicine.
• Supports brain health: According to Dr. Rocco, the combination of turmeric and ginger in golden milk is excellent for brain function. In particular, one study found that curcumin (a compound in turmeric) has been shown to improve cognitive function and may reduce the risk of Alzheimer’s disease.
• Aids digestion: Turmeric and ginger can both support digestion since they stimulate bile production; this helps break down fats and proteins efficiently, Dr. Amin says. Ginger can also reduce bloating, nausea, and indigestion, according to Mount Sinai. It’s why a cup of golden milk makes a nice after-dinner bevvy.

Is Golden Milk Good For You?

In a word, yes. Golden milk is a wholesome beverage that most people can safely enjoy for its immune-supporting, anti-inflammatory perks, Dr. Amin says. “I’ve found that a daily cup of golden milk serves as a nourishing and grounding habit, but I recommend starting with a small amount of turmeric and observing how your body responds,” she notes.

As with most things in life, moderation is key. “In some cases, turmeric can act as a natural blood thinner, so anyone on anticoagulant medication, or medication that reduces the risk of blood clots, should talk to a doctor before drinking golden milk regularly,” Dr. Amin says. Those with gallbladder issues should also consult a healthcare provider before regular consumption since turmeric can stimulate bile production, Dr. Rocco adds.

Additionally, those allergic to turmeric or certain spices in the recipe should avoid golden milk, Dr. Rocco says. And if you’re lactose intolerant or sensitive to dairy, a plant-based alternative is also a better base than cow’s milk. The key: opt for unsweetened versions in order to minimize added sugar, she notes. Also, since the fat in milk help the body absorb the beneficial compounds in turmeric, if you have to skip it be sure to use black pepper in your recipe, which can also improve bioavailability.

Golden Milk Nutrition Facts

The nutrition profile of golden milk varies depending on the type of milk and sweetener used, note Dr. Rocco. But for context, here’s a general estimate for 1 cup, made with unsweetened almond milk, turmeric, ginger, and cinnamon.

• Calories: 50 – 80
• Carbohydrates: 3 – 10 g (depending on any sweetener that’s added)
• Protein: 1-3 g (plant milk) or 8 g (cow’s milk)
• Fat: 3-4 g (plant milk) or 5-8 g (cow’s milk)

How to Make Golden Milk

While coffee shops often charge a steep price for a cup of golden milk, it’s surprisingly easy to make your own. Dr. Rocco recommends the following recipe:

• Heat 1 cup of your preferred milk.
• Whisk in ½ teaspoon of turmeric (fresh or powdered), ¼ teaspoon of cinnamon, and a pinch of black pepper and ginger (fresh or powdered).
• If you’d like it a little sweeter, add 1 teaspoon of honey or maple syrup.
• Let simmer for five to 10 minutes, periodically stirring the ingredients until well-mixed.
• Sip and enjoy!

Prefer the convenience of a pre-made, store-bought option? Dr. Rocco recommends Gaia Herbs Golden Milk ($20) for those who like a more traditional taste, and Laird Superfood Turmeric Coconut Power ($12) if you prefer more of a latte-style. Just be mindful to avoid pre-made golden milk mixes with added sugar.

Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.