Golden Milk: The Ayurvedic Drink With Anti-Inflammatory And Immune-Boosting Properties

Found in both sweet and savory dishes, turmeric is loved in the culinary world for its warming flavor. Harness the antioxidant and anti-inflammatory power is through “golden milk,” a traditional Ayurvedic drink that can easily be made with the spice at home. 

In Asia, golden milk is a cultural tradition—it embodies the Ayurvedic philosophy of promoting mental and physical balance through nutrition and, of course, its spicy, enveloping flavor. Turmeric and the active ingredient within it, curcumin, that also gives turmeric its distinctive yellow color and its powerful antioxidants known for fighting inflammation, aging, and even promoting proper liver function.

Golden milk has gone viral on social media because of its many benefits and delicious taste. Next to the multi-beneficial ingredient turmeric, a superfood and surprising spice that can also be used in your beauty routine, the golden milk recipes have been adapted by Western cultures to include non-dairy milk but can be made with fresh dairy milk and often honey, cinnamon, nutmeg, ginger, or other flavor boosters. Important note: Whether you want to take turmeric supplements or try golden milk, having black pepper blended into your spice is key as it helps with absorption. 

How to make golden milk at home

Try shopping for a pure version of turmeric powder or specific golden milk blend—we like Golde’s Original Turmeric Latte Blend, which already has spices like ginger, cinnamon, and pepper blended in for the perfect pre-made mix. Turmeric spices intended for curries aren’t ideal in this instance. 

Nutritionist Jessica Shand also shares her recipe to make golden milk at home:

Golden milk recipe:

• ½ tsp organic ground turmeric
• Pinch of black pepper to activate the turmeric
• Pinch of cinnamon
• Warm milk (unsweetened if using plant milk), preferably in a milk frother for a fantastic consistency
• Optional dash of honey or maple syrup to sweeten
• For an added benefit, add some unflavored collagen to the mix too for an even bigger nutrient hit

Shand also likes MyKind’s Garden of Life Organics Golden Milk. “I love this brand because it contains an organic, healing blend of turmeric root, curcumin, ginger, black pepper, and ashwagandha ,to promote even deeper relaxation and wellbeing support. It also has probiotics to nourish the gut and help digestion with live bacteria. Drink in the evening to help stimulate ‘rest and digest’ and activate the parasympathetic nervous system.”

Properties and benefits of golden milk, the turmeric-based drink

Golden milk can be drunk every day and its benefits include: