Zero In On Nutrition
golden milk recipe

The Benefits Of Golden Milk And How To Make It

Golden milk is a staple in households around the world. It’s been used as medicine and as a tonic for thousands of years. The primary ingredient in every Golden Milk recipe is turmeric, a spice that has a huge range of health benefits. Mixing medicinal herbs in milk is a time-honored way to promote better health, relaxation, and healthy sleep. There is no one way to make Golden Milk. It’s a drink that can be made in many different ways and with many different herbs to suit individual tastes. But the immense benefits of Golden Milk are universal thanks to the base of the drink: turmeric.

What Is So Special About Turmeric?

Turmeric is primarily grown in Southeast Asia but it is used all over the world. Turmeric has been used as a cooking spice and in traditional medicines for thousands of years. Turmeric has a bright yellow color and a spicy taste that is also a little bit sweet. The turmeric plant comes from the ginger family so it has a similar taste to ginger and pairs well with ginger. It is often used in Southeast Asian dishes like curries.

What makes turmeric such a medicinal powerhouse is the anti-inflammatory properties that it has. Turmeric can be used to treat medical conditions ranging from headaches and body aches to more serious conditions like cancer. The active ingredient in turmeric is curcumin, which is one of the most powerful anti-inflammatory agents that exist in nature. Scientific studies that have been done show that curcumin has a profound healing effect on the human body.

In studies that have been done the curcumin in turmeric makes turmeric just as effective as some anti-inflammatory medications that are prescribed by doctors. And turmeric has no side effects. ( People that suffer from conditions that are caused by inflammation like chronic arthritis, Lupus, and Fibromyalgia often find that taking a turmeric supplement or drinking golden milk daily lessens their pain and makes it easier to manage the symptoms of autoimmune disorders that have symptoms triggered by inflammation within the body.

Why Golden Milk Is So Powerful

So you might be wondering why people drink golden milk instead of just taking a turmeric supplement. Some people do choose to take a turmeric supplement. But drinking warm golden milk is a very soothing and many people like to drink golden milk before bed to help them sleep. And golden milk is made from turmeric that is mixed with other medicinal herbs so that the drink contains even more health benefits. Curcumin is relatively hard for the body to absorb on its own. Drinking turmeric mixed with other spices and herbs makes it easier for your body to absorb the curcumin in the turmeric. Black pepper can dramatically boost the absorption rate of curcumin so it’s often recommended that people take turmeric with black pepper so that your body will absorb more curcumin and absorb it faster than taking turmeric alone.

The Benefits Of Golden Milk

Besides fighting inflammation and helping to manage the symptoms of autoimmune disorders golden milk has other benefits like:

Helps Promote Healthy Sleep

Warm milk is one of the things that is often recommended to take when you can’t sleep. The combination of soothing warm milk and the warming spices of turmeric, black pepper and other spices in golden milk is a fantastic tonic to take at night to help you fall asleep and stay asleep. Unlike hot chocolate or tea golden milk has no caffeine, sugar, or other stimulants so that you will have an easier time falling asleep promptly.

Fights Aches And Pains

If you often have body aches or pains from sitting all day or from exercising and you don’t like to take over the counter painkillers that can cause stomach problems or liver damage drinking golden milk is an all natural way to battle pain and body aches.

Helps Stop Headaches

People that suffer from sinus headaches and migraines that don’t respond to pain medication can often get relief from golden milk. Turmeric increases the production and flow of mucus which can help prevent dry sinus cavities and lessen sinus pain, especially during cold weather and when the air in the house is dry because of excessive heating or air conditioning. Golden milk helps migraine pain by thinning the blood and promoting increased circulation. When more oxygen-rich blood is getting to the brain there will be less pain from headaches. Drinking golden milk regularly is a fantastic way to prevent headaches if you are prone to weather-related sinus headaches and pain.

Helps Stop Stomachaches and Digestive Problems

Turmeric and curcumin also are great for soothing digestive upsets and regulating the digestive system. When turmeric is mixed with ginger in golden milk it can soothe heartburn, gas and bloating, and other digestive problems. Ginger is a powerful digestive aid and when the anti-inflammatory properties of curcumin are combined with ginger together they are a powerful tool for fighting digestive problems.

Makes Your Skin Glow

Turmeric is wonderful for skin clarity and to fight the signs of aging. Packed with powerful antioxidants turmeric can promote healthy hair growth and keep your hair thick and shiny as well as making your skin look firmer and brighter. Turmeric is often taken as a supplement to promote healthy skin and hair in Southeast Asian cultures.

Boost Liver Function

The primary job of your liver is to filter toxins out of your body. But when you are under a lot of stress, or if you have been sick, or when you aren’t eating a healthy diet your liver has to work very hard to do its job. Drinking golden milk daily can help boost your liver function and help your liver efficiently detoxify your body. When those toxins build up in your body you can feel sluggish, tired, or sick. So if you have been feeling not quite like yourself and you have been dealing with high levels of stress or other environmental factors that could be overwhelming your liver drinking golden milk can help your body function the way it’s supposed to again.

It Tastes Great

Many people like drinking golden milk just because it tastes great. You can customize the blend of herbs and add vanilla, honey, and other things to make the drink taste like a healthy treat that you can have every day.

Boosts Immunity

Golden milk is a fantastic immune system booster that can help your body fight off germs and bacteria. If you suffer from allergies golden milk is a natural way to help minimize the symptoms of allergies. And during the cold and flu season drinking golden milk every day can help you avoid getting sick. If you are prone to getting colds or the flu or if you have children in the house that bring in lots of germs and bacteria drinking golden milk can help your body naturally fight off those germs and bacteria to prevent illnesses.

How To Make Golden Milk

Golden milk recipes are fairly simple, making it very easy to whip up and customizable to your taste. All you really need to make golden milk is turmeric, milk, black pepper, and some other spices but many people like to use ginger, cinnamon, vanilla, or even nutmeg to make golden milk. To make golden milk you just need a saucepan, spices, and milk. Start by heating the milk in a saucepan on the stove. Add in the spices and whisk the spices into the milk. Stir frequently to make sure that the spices are incorporated into the milk. When the milk starts to boil cover the mixture and turn down the heat. Let it simmer for five to ten minutes so that you get the biggest health benefits of the spices. Then you can strain out the spices or leave them in and pour the warm golden milk into a cup. Drink and enjoy!

Other Spices To Use In Your Golden Milk Recipe

In addition to turmeric and black pepper, you can add these spices and sweeteners to your golden milk recipe. Play around with spices to add some kick to your golden milk recipe and find the combination that you like the best:

  • Cinnamon
  • Clove
  • Vanilla
  • Maple Syrup
  • Honey
  • Cayenne Pepper
  • Cardamom
  • Coconut Oil


Primarily people use cow’s milk to make golden milk but if you don’t like cow’s milk or you are sensitive to cow’s milk you can also use goat milk to make it or you can use a non-dairy milk. Non-dairy milks are a great option for those who are lactose intolerant or for vegetarians and vegans who want to enjoy the health benefits of golden milk but don’t drink animal milks. Rice milk is a little too thin to make golden milk, but soy milk, almond milk, or even pea based milks are all fine to use for golden milk. If you are going to use a non-dairy milk to make golden milk you might want to add a little additional fat to give the milk a better texture. Coconut oil is a great addition to your dairy-free golden milk recipe as it adds a slightly sweet coconut flavor to the milk.

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