Health Benefits of Drinking Turmeric Milk/Golden Milk Every Day


Have you ever wondered what golden milk is and why so many people believe it is a potent drink for living a long and healthy life?

Turmeric Milk, often known as Golden Milk, is said to be the key to increasing immunity and strength. So, let’s get a better grasp of this drink and the different health benefits of turmeric milk when consumed on a daily basis.

Also, in this article, we will try to find an answer to the question, “Is drinking turmeric milk good for your health?”

Turmeric Milk, also known as “Haldi ka Doodh” in Hindi, is a powerful remedy passed down from our forefathers. Due to the colour that turmeric lends to milk when added to it, it is also known as “Golden Milk.” For extra health advantages, spices such as cloves, cinnamon, cardamom, black pepper, and ginger can be added. Milk with turmeric, cinnamon, and ginger has many health benefits, which are discussed in detail below.

Turmeric milk is the ideal choice to make for colds, coughs, flu, wounds, joint discomfort, and so on. The benefits of haldi milk are numerous and it has also been shown to reverse the progression of heart disease by enhancing the function of the lining of your blood vessels, so it may be included in a heart patient’s diet.

Let’s look at some of the additional health benefits of turmeric milk and how turmeric and milk can help you have a healthy lifestyle:


Top health benefits of drinking turmeric milk

Antioxidants are abundant in key ingredients

Turmeric, a yellow spice common in Asian cuisine that gives curry its yellow colour, is the main component in golden milk. Because of its powerful antioxidant effects, curcumin, the active component in turmeric, has been used in Ayurvedic medicine for ages.

Antioxidant vitamins are compounds that protect your body from oxidative stress by fighting cell damage. Antioxidants are necessary for the proper functioning of your cells, and studies have shown that eating a diet rich in antioxidants can help reduce your risk of infection and disease. Both cinnamon and ginger are commonly used in golden milk recipes, and both have powerful antioxidant properties.

It may aid in the reduction of inflammation and joint pain

Golden milk’s components have potent anti-inflammatory capabilities. Chronic inflammation is expected to have a significant role in chronic illnesses such as cancer, metabolic syndrome, Alzheimer’s disease, and heart disease. As a result, eating a diet high in anti-inflammatory chemicals may lower your chance of developing these illnesses.

In studies, ginger, cinnamon, and curcumin have been shown to have anti-inflammatory benefits. Curcumin is found in turmeric. As per some research studies, curcumin has been demonstrated to be quite helpful in decreasing inflammation. Curcumin’s anti-inflammatory properties are thought to be due to its capacity to inhibit cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and inducible nitric oxide synthase (INOS) (iNOS). Turmeric’s anti-inflammatory properties make turmeric milk extremely useful for relieving pain, swelling, and other symptoms.

Curcumin’s anti-inflammatory properties have been compared to those of some pharmaceutical drugs but without the negative side effects. These anti-inflammatory properties may help with osteoarthritis and rheumatoid arthritis joint discomfort.

It may improve memory and brain function

Golden milk may also be beneficial to your brain. Curcumin has been shown in studies to boost levels of brain-derived neurotrophic factor (BDNF). BDNF is a protein that promotes brain cell proliferation and contributes to the development of new connections in the brain. Low levels of BDNF have been linked to a range of brain disorders, including Alzheimer’s disease.

Other components could also be beneficial. For example, a buildup of a particular protein called tau protein in the brain is one of the characteristics of Alzheimer’s disease. Cinnamon chemicals have been shown to help minimise this accumulation in test tubes and animals. Furthermore, animal studies show that cinnamon reduces the symptoms of Parkinson’s disease and improves brain function.

Ginger may also help to improve memory and reaction time in the brain. In addition, ginger appears to protect against age-related brain function loss in animal studies. A more human study is required to completely comprehend the impact of these substances on memory and brain function.

It has the potential to protect you from heart disease

Heart disease is the biggest cause of mortality globally. The primary constituents of golden milk, such as cinnamon, ginger, and turmeric, have all been associated with a decreased risk of heart disease. Curcumin, an antioxidant contained in turmeric, may help to avoid heart disease and diabetes-related cardiovascular problems.

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It may help lower blood sugar levels

Golden milk’s components, especially ginger and cinnamon, may help reduce blood sugar levels. For example, 1–6 grams of cinnamon per day can drop higher blood sugar levels by up to 29%. Cinnamon may also help with insulin resistance.

Insulin-resistant cells have a harder time absorbing sugar from the bloodstream, so reducing insulin resistance lowers blood sugar levels. Cinnamon appears to limit the amount of glucose absorbed in the stomach after a meal, perhaps improving blood sugar management.

Similarly, incorporating tiny amounts of ginger into your diet on a daily basis can help reduce fasting blood sugar levels by up to 12%. Curcumin, found in turmeric, helps to prevent the onset of type 2 diabetes mellitus, a chronic illness in which the cells in your body do not respond to insulin as efficiently as they should, resulting in high blood sugar levels. Curcumin suppresses the production of inflammatory cytokines, which has a positive impact on blood sugar levels.

Read more on how to increase low blood pressure.

May have antiviral, antibacterial, and antifungal properties

In India, golden milk is commonly used as a home treatment for colds. The immune-boosting properties of the yellow beverage are well-known. Its antibacterial, antiviral, and antifungal qualities guard us against a wide range of ailments. To keep the common cold and flu at bay, several physicians recommend taking a teaspoon of turmeric in a glass of warm milk every day.

Turmeric and ginger could aid digestion

Dyspepsia, or chronic indigestion, is characterised by pain and discomfort in the upper portion of the stomach. Indigestion can be caused by a delay in stomach emptying. One of the constituents in golden milk, ginger, may assist patients with dyspepsia to improve their symptoms by speeding up stomach emptying.

Turmeric’s curcumin relieves bloating and helps the digestive system get back on track. It promotes the production of bile in the gallbladder. It can also aid in the prevention and treatment of pancreatitis.

Calcium and Vitamin D: both help to strengthen bones

This is another major benefit of turmeric milk. Golden milk may aid in the development of strong bones. Both cow’s milk and enriched plant milk are high in calcium and vitamin D, two nutrients that are essential for the development and maintenance of strong bones.

If your calcium intake is too low, your body will begin to remove calcium from your bones in order to maintain normal calcium levels in your blood. This causes your bones to become weak and brittle over time, increasing your risk of bone illnesses like osteopenia and osteoporosis.

Turmeric’s curcumin relieves pain and improves joint function in rheumatoid arthritis sufferers. It also protects bone tissue and helps to prevent bone loss. Milk provides calcium, phosphate, potassium, proteins, vitamin K, and vitamin D to our bodies. All of these nutrients help to maintain our bones’ health.

Studies have shown that drinking honey with milk might improve bone health.

Are there any side effects to drinking turmeric milk?

There are a few side effects of turmeric milk.

Curcumin can induce stomach discomfort, nausea, and cramping in some people when consumed in significant doses. For ordinary turmeric powder or turmeric milk, this type of overdose is quite unusual, given that the proportions in both are safe for most individuals.

Apart from that, there aren’t many major side effects associated with turmeric milk. If you’re lactose intolerant, stay away from store-bought or ready-made turmeric milk because it might cause a severe allergic reaction. If you have a confirmed allergy, do not eat self-made turmeric milk, even if it is produced with allergy-safe components.

Now that you’re aware of the possible negative effects, which are rare, here’s a brief recipe to follow if you choose to prepare this drink yourself. You can even try the readily available turmeric milk powder, but it is better to make the golden milk on your own.

ALSO READ: Benefits and Side Effects of Drinking Jeera Water

Recipe for golden milk: How to make turmeric milk?

Golden Milk Recipe
  • 1 minute to get ready
  • Time to cook: 4 minutes.
  • 1 cup = 1 serving


  • 1 cup almond, cow, or coconut milk
  • Half a teaspoon of turmeric powder
  • 1 slice ginger (0.5 inches thick, finely chopped)
  • 1 tsp black pepper, ground
  • A quarter teaspoon of cinnamon (ground, optional).
  • Coconut oil (1/2 tsp) (optional)
  • Grass-Fed butter (1/2 teaspoon) (optional)
  • One pinch of chilli (optional)
  • Half a teaspoon of honey (optional)


  • In a small saucepan over medium heat, warm coconut, almond, or cow milk.
  • In a large mixing bowl, combine the remaining ingredients.
  • Pour a teaspoon of the hot milk into the cup and stir until it is smooth and lump-free.
  • Mix well with the remaining milk. The leftover ginger bits can be filtered or left in the cup.
  • Last but not least, season the golden milk to taste with more spices if desired.

Now that you know how to make golden milk, you should give it a try owing to the rich content and health advantages it may provide when combined with a healthy diet, exercise, and sleep.

Precautions while drinking golden milk

  • Use milk that has both calcium and vitamin D
  • Keep the quantity of honey or syrup in your drink to a minimum.

Frequently Asked Questions

Is it beneficial to consume turmeric milk on a daily basis?

On the one hand, consuming turmeric milk on a daily basis may provide a variety of health advantages. However, unless you take high dosages of turmeric pills, research shows that it can have some adverse effects.

Is golden milk beneficial for weight loss?

Golden milk can aid weight loss if made using high-quality coconut milk, coconut oil, and no honey, sugar, or sweeteners. It should be combined with proper diet and exercise to get the best results.

What are the benefits of golden milk before bed?

Golden milk is used in Ayurvedic medicine to treat upset stomachs. Furthermore, its anti-inflammatory effects may help you sleep better if you don’t consume it too late.

Is it possible to consume golden milk every day?

Most individuals can consume golden milk every day unless they are allergic to it or already take a lot of vitamins.

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