This drink, popular in Ayurveda, is often called “golden milk” — and for good reason. Turmeric milk is believed to support immunity, help digestion and the nervous system, and even improve sleep.
The main health boost comes from turmeric, the bright golden spice known for its rich chemical makeup and long list of benefits. Thanks largely to curcumin (its main active compound), plus vitamins C, B6, and K, as well as manganese, iron, and magnesium, golden milk is said to offer at least six key benefits.
Why people drink golden milk
- Anti-inflammatory effects. Helps reduce chronic inflammation in the body and may ease joint issues and inflammatory gut conditions.
- Antioxidant support. Turmeric helps fight free radicals, slowing down aging processes and improving skin appearance and overall tone.
- Better digestion. It stimulates bile production, helps with bloating, supports regular digestion, and benefits liver function.
- Supports healthy cholesterol levels. It may help lower “bad” LDL cholesterol.
- Immune support. Turmeric has antiseptic properties that help fight viruses, bacteria, and fungi while strengthening the body’s natural defenses.
- Calming and sleep-friendly. Turmeric milk helps you relax and can improve sleep quality. Sleep specialist Professor Roman Buzunov has even recommended drinking warm milk with a teaspoon of turmeric about 30–60 minutes before bedtime to help you wind down and fall asleep more easily.
From a mental health perspective, golden milk works as a self-care ritual. Warm drinks naturally feel comforting, reduce anxiety, and the act of making the drink itself becomes a way to unplug from stress. This combo of physical comfort and intentional care can have a positive effect on emotional well-being.
That said, it’s important to keep expectations realistic — golden milk isn’t a miracle cure or a replacement for medical treatment.
How to make golden milk
Gastroenterologists recommend using whole cow’s milk or unsweetened plant-based milk like coconut or almond. The milk should be warm but not scalding (around 60–70°C / 140–160°F) to preserve curcumin’s benefits.
Ingredients
- 1 cup of milk (cow’s, coconut, or almond)
- ½–1 teaspoon turmeric
- A pinch of black pepper (curcumin absorbs better with piperine from black pepper)
- Optional: a pinch of cinnamon or ginger
- A little honey for taste
Warm the milk, add turmeric, black pepper, and any optional spices. Stir well and heat gently for 5–7 minutes without boiling. Add honey at the end.
Golden milk is best enjoyed in the evening before bed — it helps you relax, sleep better, and supports recovery. That said, you can drink it any time of day since turmeric doesn’t contain stimulants.
Who should avoid it
Like anything else, golden milk isn’t for everyone. Doctors advise avoiding it if you have:
- Gallbladder issues (turmeric stimulates bile flow and may trigger gallbladder attacks)
- Liver disease
- Milk intolerance
- Allergies to turmeric or other ingredients
- Pregnancy or breastfeeding
- Blood disorders or if you’re taking blood thinners (turmeric can thin the blood and increase bleeding risk)
- Gastritis or stomach ulcers with high acidity (turmeric may irritate the stomach lining)
It’s also worth noting that U.S. researchers recently reported potential liver damage linked to long-term turmeric use. Specialists from the American College of Gastroenterology described five cases where patients developed liver issues after regularly taking turmeric supplements or adding it to tea. Symptoms included nausea, itching, and yellowing of the skin and eyes.
Bottom line: moderation matters — even with “healthy” ingredients.
