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Golden milk, haldi or turmeric milk... whatever you call it, this golden brew is brimming with potential benefits. Let's find out why it’s causing a stir
Summary
1What's golden milk?
Also known as haldi milk, golden turmeric milk is usually made by heating cow’s milk with turmeric and other spices like ginger, cinnamon, nutmeg...
2What does turmeric golden milk taste like?
Turmeric and milk come together like a hug in a mug to create a super-comforting drink. This simple base is only enhanced by other...
3What are the potential benefits of drinking milk
People haven’t been sipping on golden milk for centuries for no reason – some research has shown positive results when it comes...
Drinking golden milk, also known as turmeric milk, is pretty commonplace in India already and is growing increasingly popular in Western cultures, but what actually is golden milk, and is it good for you?
Some say it may help with everything from PMS symptoms to gut health, thanks to its potential antioxidant and anti-inflammatory properties – but let’s take a closer look at what the science actually says.
What's golden milk?
Also known as haldi milk, golden turmeric milk is usually made by heating cow’s milk with turmeric and other spices like ginger, cinnamon, nutmeg, cloves, and black pepper mixed in. The turmeric is what gives this drink its gorgeous golden yellow colour.
What does turmeric golden milk taste like?
Turmeric and milk come together like a hug in a mug to create a super-comforting drink. This simple base is only enhanced by other spices like cinnamon, and maybe a dash of maple syrup and a few grinds of black pepper.
You can even make it taste more like your favourite barista has whipped it up for you by steaming or foaming warm milk and treating yourself to a lush golden milk latte – chocolate sprinkles on top, anyone?
What are the potential benefits of drinking milk with turmeric?
Golden milk contains two ingredients that may be good at supporting digestion – turmeric and ginger – although more research is needed here.1,2
This is based on one systematic review and one randomised control trial, considered to be the gold standard of scientific evidence. In one study, participants took 100mg of curcumin every 12 hours, starting seven days before menstruation and continuing until three days after, for three cycles. In another, curcumin doses ranged from 200-1000 mg per day, all showing improvement around symptoms of bloating, breast tenderness, headaches and fatigue.5
The catch? These studies used concentrated turmeric extract, not the light dusting you’d find in your golden latte. So while turmeric milk is comforting and tasty, a sprinkle from your spice rack won’t have the same effect.
That said, if you love golden milk latte, you can still enjoy it. Taking a moment to slow down with a warm cuppa can be genuinely good for your mental health, especially during that time of the month.
Plant foods are thought to contain varying amounts of antioxidants, and the curcumin found in turmeric is believed to be rich in them.6 Antioxidants work to help neutralise free radicals before they can cause harm, protecting your cells from damage.7
Our bodies naturally make antioxidants to fight off free radicals, which are molecules that can damage cells.8 Curcumin, with its special structure, might help in two ways: it can disarm free radicals itself, and it might also encourage your body to produce more of its own antioxidants for an extra layer of protection.9
Turmeric is thought to be an anti-inflammatory for the human body. In some small studies, it was found that it might be effective at helping reduce the symptoms of some inflammatory disorders, such as arthritis.10, 11 However, much more robust research is needed to support this.
Top tip: If you’re looking to make the most of golden milk’s theoretic benefits, then make sure to sprinkle in some ground or freshly grated cinnamon.12
A bit of joint wear and tear is inevitable as you age, but that doesn’t mean you can’t give your joints some extra TLC.
It turns out that the curcumin found in turmeric milk may play a part in keeping your joints healthy. There have been more than 60 studies showing that curcumin alleviates some symptoms of arthritis, such as morning stiffness and joint swelling. As exciting as this is, these studies have their drawbacks and are limited in their quality and size, so more research is needed.11, 12
Enjoying a cup of golden milk a day might help nourish your mind as well as your body.
Research studies involving mice have found that curcumin has the potential to increase a compound called brain-derived neurotrophic factor (BNDF).13 This BNDF has been seen to help brain cells grow and support the mouse brain as it forms new connections and pathways, which is essential for learning and memory making. Could we see the same happen to us? The jury's out! But scientists are keen to understand this in more detail and if this could be possible in humans too.1
Like with many herbs and spices, there isn’t much credible scientific research or evidence for any health benefits. Initial studies have found interesting results but it’s still up for debate how trustworthy these findings are due to potential biases and study design. Nonetheless, this hasn’t stopped our ancestors from making a tasty milk drink that tastes super comforting and has the potential for more.
How to make golden turmeric milk
Want to give golden milk a go? Once you have the base ingredients, it’s super easy to start experimenting and finding what a perfectly blended golden milk means for you.
Next, choose your spices and flavourings. Add as many of these ingredients into your golden milk to suit your taste.
How to make a turmeric latte
There’s something about a golden latte that makes it feel like a real treat as well as a healthy drink.
Golden milk FAQs
Absolutely! Whether it’ll help with your cough is unclear, though. However, golden milk might be able to help soothe the throat as well as its warm, calming feeling in the body.
Try adding in some honey to sweeten this delicious drink and make it even more soothing for your throat.
Yes, it should be as long as you don’t have allergies to the ingredients, are pregnant, breastfeeding or under 12 years old, as the safety of turmeric hasn’t been proven for these groups.
Additionally, like anything please drink in moderation to avoid any unpleasant effects. If you’re not in one of these groups, turmeric milk is a fantastic nighttime drink before bed.
The final say
So, why not give golden milk a try? This comforting drink is packed with potential health benefits and tastes great. It's easy to make at home and can be customised to your taste preferences with a variety of milks, spices and sweeteners.
Whether you're sipping it for the turmeric or just fancy a cosy evening treat, it's a win-win. If you're in the mood for more delicious discoveries, why not explore the wonderful world of herbal and speciality teas next?
The advice in this article is for information only and should not replace medical care. Please note scientific evidence for the benefits of turmeric is very
limited and although there are some small studies, more clinical research needs to be
conducted. Please speak to your GP before taking any new products.
- Peterson CT, Rodionov DA, Iablokov SN, Pung MA, Chopra D, Mills PJ, Peterson SN. Prebiotic potential of culinary spices used to support digestion and bioabsorption. Evidence-Based Complementary and Alternative Medicine. 2019 Jun 2;2019. Available at: https://www.hindawi.com/journals/ecam/2019/8973704/
- Srinivasan K. Ginger rhizomes (Zingiber officinale): A spice with multiple health beneficial potentials. PharmaNutrition. 2017 Mar 1;5(1):18-28. Available at: https://www.sciencedirect.com/science/article/abs/pii/S2213434416300676
- Sharifipour F, Siahkal SF, Qaderi K, Mohaghegh Z, Zahedian M, Azizi F. Effect of Curcumin on Dysmenorrhea and Symptoms of Premenstrual Syndrome: A Systematic Review and Meta-Analysis. Korean J Fam Med. 2024;45(2):96-104
- Khayat S, Fanaei H, Kheirkhah M, Moghadam ZB, Kasaeian A, Javadimehr M. Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial. Complement Ther Med. 2015;23(3):318-24.
- NHS. PMS (premenstrual syndrome) [Internet]. NHS. 2019. Available from: https://www.nhs.uk/conditions/pre-menstrual-syndrome/
- Jakubczyk K, Aleksandra Drużga, Janda Katarzyna, Karolina Skonieczna-Żydecka. Antioxidant Potential of Curcumin—A Meta-Analysis of Randomized Clinical Trials. Antioxidants [Internet]. 2020 Nov 6 [cited 2024 May 9];9(11):1092–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694612/
- Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. International journal of biomedical science : IJBS [Internet]. 2008 [cited 2024 Jun 10];4(2):89–96. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
- Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews. 2010 Jul;4(8):118. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
- Krishi V, Kendra I, Kumari, Kumar R, Kumar V, Kumar Verma R, et al. Medicinal properties of turmeric (Curcuma longa L.): A review. ~ 1354 ~ International Journal of Chemical Studies [Internet]. 2018;6(4):1354–7. Available from: https://www.chemijournal.com/archives/2018/vol6issue4/PartV/6-4-314-742.pdf
- Shokri-Mashhadi N, Bagherniya M, Askari G, Sathyapalan T, Sahebkar A. A systematic review of the clinical use of curcumin for the treatment of osteoarthritis. Studies on Biomarkers and New Targets in Aging Research in Iran: Focus on Turmeric and Curcumin. 2021:265-82. Available at: https://link.springer.com/chapter/10.1007/978-3-030-56153-6_16
- NHS. Rheumatoid Arthritis [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/rheumatoid-arthritis/
- Mateen S, Rehman MT, Shahzad S, Naeem SS, Faizy AF, Khan AQ, Khan MS, Husain FM, Moin S. Anti-oxidant and anti-inflammatory effects of cinnamaldehyde and eugenol on mononuclear cells of rheumatoid arthritis patients. European journal of pharmacology. 2019 Jun 5;852:14-24. Available at: https://www.sciencedirect.com/science/article/abs/pii/S001429991930130X
- Li J, Wang S, Zhang S, Cheng D, Yang X, Wang Y, Yin H, Liu Y, Liu Y, Bai H, Geng S. Curcumin slows the progression of Alzheimer’s disease by modulating mitochondrial stress responses via JMJD3-H3K27me3-BDNF axis. American Journal of Translational Research. 2021;13(12):13380. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8748089/
- Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods. 2017 Oct;6(10):92. Available at: https://www.mdpi.com/2304-8158/6/10/92?uid=65253c6d69
