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Few beverages are more synonymous with Ayurveda than classic Golden Milk.
Also known as Turmeric Milk, this time-honored elixir of Turmeric, dairy or plant milk, plus complementary functional spices like Ginger, Black Pepper, Cardamom and Cinnamon, has been enjoyed as a nutritive wellness tonic for centuries.
Its spices also contain various studied plant compounds, such as curcuminoids and antioxidants, which have been shown to support multiple aspects of well-being, including cellular function, immunity, vitality and more.
Come along as we explore eleven Golden Milk benefits, plus how to make Golden Milk at home from scratch or using Organic India’s Spiced Turmeric Latte.
Contents
11 Turmeric Milk Benefits
Turmeric, also known as “the golden spice”, and its primary active plant compound, curcumin, are some of the most studied plants and phytochemicals on the planet.
Deeply rooted in ancient Ayurveda, Turmeric has been an Ayurvedic staple for thousands of years and is considered an adaptogen (herb for stress and resilience) and a rasayana (a rejuvenator).
Turmeric is also the primary spice in Golden Milk, responsible for its many health benefits.
This section will also explore the benefits of other classic Golden Milk spices, such as Cinnamon, Ginger and Cardamom.
1. Golden Milk Exhibits Antioxidant Properties
Many of Golden Milk’s functional benefits stem from its natural antioxidant properties, found in Turmeric and the other spices.
Curcuminoids found in Turmeric, for example, have been shown effective for supporting normal cell function, cardiovascular function, mobility, joint function, post-workout recovery and more.
Cardamom, Black Pepper and Cinnamon also have health-supportive antioxidant action.
Antioxidants are natural substances found in foods and the body that scavenge free radicals, unstable molecules that can cause cellular damage if left unchecked.
2. May Support Normal Immune Function
The Turmeric, Cinnamon, Black Pepper and Cardamom in Golden Milk have all been historically used to support various aspects of immune function.
Research supports these traditional uses, and also suggests Turmeric and Black Pepper may have respiratory benefits.
For example, in Ayurveda, Turmeric is often recommended as an expectorant to support clear airways.
Related reading: 7 Best Expectorant Herbs For Respiratory Wellness
3. Golden Milk Is a Great Caffeine Substitute
If you’re looking for a complex, energizing and creamy coffee substitute, Golden Milk is an excellent option.
Its flavor, though very different from coffee, is slightly bitter, earthy, and warming, with caramel notes, and is perfectly complemented by frothy dairy or non-dairy milk.
This, combined with its naturally invigorating spice, soothing antioxidant properties, and preparation ritual, makes it a favorite among coffee lovers and caffeine-free enthusiasts alike.
Organic India’s Spiced Turmeric Latte mixes, stirs, or froths instantly into dairy or plant-based milk, creating the perfect instant Golden Milk coffee or espresso substitute you can feel good about.
4. May Ease Occasional Digestive Discomfort
In Ayurveda, Turmeric is often recommended to support digestive fire and help ease occasional tummy trouble.
Golden Milk is also taken for these purposes as a daily digestive aid, and research suggests it may support digestion through effects on the gut microbiome and the liver, which produces bile.
5. Golden Milk Can Help Reduce Stress
While it doesn’t meet all the parameters to be considered a primary adaptogen herb, Turmeric does meet criteria to make it a secondary or supportive adaptogen; namely, its ability to help moderate stress and mood.
Plus, unlike caffeinated beverages, there’s no quick stress-enhancing jittery high followed by an energy crash.
Organic India’s Tulsi Turmeric Ginger combines a primary and secondary adaptogen, Tulsi and Turmeric, with invigorating ginger to promote a calm, focused state of mind.
Related reading: Top 11 Adaptogens For Energy And Focus
6. Golden Milk Tastes Great
Part of the reason for Golden Milk’s enduring popularity is its flavor.
Warming, caramelly, spicy without being hot, sweet with a touch of earthy, this beverage covers all your flavor bases, creating a cohesive, ultra-pleasurable taste and mouthfeel.
Its flavor pairs well with dairy and non-dairy milks, though it’s most flavorful when enjoyed with some fat, such as whole milk, coconut milk, or non-fat-free dairy substitutes, and a bit of something sweet, like raw honey, maple syrup, coconut sugar or stevia.
7. May Help Support Joint Comfort and Mobility
If you wake up stiff or sore from exercise, studies suggest Golden Milk may be the perfect morning elixir.
Specifically, the antioxidants in Turmeric have been widely studied for their beneficial effects on joint comfort, mobility, minor pain management and even post-workout recovery.
If your Golden Milk contains Ginger, all the better, as it has also been shown to be potentially effective for joint comfort, mobility and minor pain management.
8. Golden Milk May Support Cardiovascular Function
It is well established foods with antioxidant action are heart-healthy, and Golden Milk’s spices are no exception.
For example, antioxidant properties in Turmeric, Ginger, Cardamom, and Cinnamon have been shown to support various aspects of cardiovascular function, including normal cholesterol levels, cardiometabolic function, cellular health and blood pressure.
9. Golden Milk May Support Bone Strength & Composition
Golden Milk benefits may even extend to bone strength and composition.
Firstly, its calcium-rich base, whether dairy or fortified plant milk, provides essential nutrients for normal bone health.
Secondly, research suggests Turmeric may have a protective effect on the bones through its effects on osteoblast formation and function.
10. Golden Milk May Provide Cognitive Benefits
In Ayurveda, Rasayanas, such as Turmeric and Ashwagandha, are known for promoting and protecting cognitive function and keeping the mind young and agile.
Modern research also suggests Turmeric may support various aspects of brain function, including memory and other cognitive processes.
Cinnamon has also been shown to be potentially helpful for supporting cognitive function.
Related reading: Your Guide To Adaptogens Vs. Nootropics
11. Golden Milk May Enhance Your Natural Beauty
Many Vedics credit daily consumption of Golden Milk and other Turmeric-based supplements for promoting ageless beauty.
Again, Turmeric’s antioxidant properties are the likely mechanism behind its natural aging reputation. Studies suggest Turmeric may help reduce skin photo-aging, may promote skin barrier function, and may ease minor skin rashes and irritation.
Turmeric’s adaptogenic properties can also help reduce stress, a leading causal factor of premature aging.
Related reading:
How To Make Golden Turmeric Milk
Golden Milk’s benefits may be legendary, but it’s deceptively easy to make at home.
Either use a mix, such as Organic India’s Spiced Turmeric Latte, or blend your own mix using whole or ground turmeric, cinnamon, cardamom, black pepper, ginger, and optional nutmeg, sweet fennel, saffron, star anise, and cloves, plus optional ghee or coconut oil for extra healthy fats.
There are many recipe variations to play around with, so don’t be afraid to experiment.
How To Make Golden Turmeric Milk Using Organic India’s Spiced Turmeric Latte Mix
- Warm 8-10 ounces of dairy or plant milk until steaming.
- Stir 2 teaspoons of the mix until dissolved, using a whisk or frothing wand for extra foam and texture.
- Sweeten if desired and enjoy
How To Make Golden Turmeric Milk From Scratch
- Combine your DIY spice mixture with desired amount of milk and optional ghee or coconut oil in a small saucepan.
- Bring to a simmer, whisk to dissolve the ground spices, and steep for 5-10 minutes.
- Strain into a mug.
- If desired, return the pot to the stove and froth to make a latte.
- Sweeten if desired, and enjoy!
Can You Drink Golden Milk Daily?
Yes! Many Ayurvedic practitioners recommend daily consumption for maximum benefits.
What’s The Best Time Of Day To Drink Golden Milk?
It depends on the person and their health goals.
Some people swear by Golden Milk in the evenings to help them unwind and fall asleep, while others prefer it as a coffee substitute first thing in the morning.
Experiment and/or talk to your Ayurvedic practitioner for individual recommendations.
Shop Organic India’s Spiced Turmeric Latte & Turmeric Supplements
At Organic India, we are committed to sourcing the highest-quality organic, regeneratively grown Turmeric from our partner farms in the Kandhamal district of the state of Odisha, India.
This ensures you’re getting an authentic, potent, flavorful, and soothing Turmeric that’s tested for purity in our Spiced Turmeric Latte, Turmeric Capsules, Turmeric Teas and all our Turmeric products.
To learn more about our Turmeric, check out: What is Kandhamal Turmeric? All About This Golden Spice.
Shop Organic India’s Turmeric supplements, teas, and lattes.
And be sure to check out these other Golden Milk-inspired recipes:
About the Author: Kristen Boye
Kristen Boye is a freelance natural health and green living writer, copywriter, and editor. Kristen was raised on an organic farm in British Columbia which inspired her life’s work. She holds a Bachelor’s Degree in Natural Health, is a Certified Natural Foods Chef, a medicinal herb farmer, natural foods advocate, and is obsessed with writing, homesteading, researching, regenerative agriculture, and words in general. Kristen lives with her husband and two children on their medicinal herb farm in Western North Carolina. Visit her online at: www.holisticwritingconcepts.com.