Golden Milk, also known as Turmeric Milk, Haldi Milk, or Haldi Ka Doodh, is a cherished beverage in Ayurveda, the traditional wellness practice of India.
It combines milk with Turmeric and other spices to promote physical, mental, and emotional well-being.*
Golden milk’s popularity has recently spread to the Western world, where recipes and various testimonies touting its benefits are constantly trending on social media.
It has become so popular it’s now offered in coffee shops, juice bars, fitness centers, spas, and from supplement companies.
But is Golden Milk as great as influencers and health experts claim, or is it just another trendy East-meets-west mock-latte?
In this article, we’ll help you make sense of the Golden Milk trend by examining the science and traditional use of its ingredients.
What is Golden Milk?
Golden milk is a traditional Ayurvedic recipe of milk (dairy or non-dairy) combined with Turmeric (which gives it its golden color); spices such as Cardamom, Saffron, and Black Pepper; and a natural sweetener like cane sugar, date paste, coconut sugar, or honey.
Some recipes also call for Ghee, a type of clarified butter with toasted milk solids used extensively in Indian cooking.
It can be taken warm or cold and is often enjoyed daily to help promote the health of body, mind, and spirit.
Golden Milk is so popular because of its ingredients, especially Turmeric/Curcumin, which have been shown to support various aspects of well-being.*
It’s also delicious, beautiful, simple to prepare (especially if you use a mix like Gaia Herbs Golden Milk), caffeine-free, and affordable.
Here are ten incredible benefits of Golden Milk, plus recipes to make your own.
10 Benefits of Golden Milk
Turmeric is the main functional ingredient in Golden Milk. It’s also one of the most studied herbs REF#668 and will therefore take center stage in this benefit list.
However, we’ll also focus on other traditional herbs in Golden Milk, including Cardamom, Black Pepper (piperine), and Gaia Herbs’ signature addition: Ashwgandha.
#1: Golden Milk May Support Healthy Sleep
According to research, there may be specific benefits of drinking Golden Milk at night.*
This is due to the sleep-promoting benefits of Turmeric and Ashwagandha—an ingredient in Gaia Herbs Golden Milk.
Plus, warm milk has enjoyed a long history of success as a natural sleep aid.REF#669
Turmeric has shown promise for promoting sleep by reducing the time it takes you to fall asleep.REF#669 Turmeric/Curcumin also supports normal inflammatory processes, which may be related to sleep onset, quality, and duration.REF#670
It’s also adaptogenic, which means it helps the body better adapt and respond to all types of stress.REF#671
Regarding Ashwagandha, a double-blind, randomized, placebo-controlled study published in the Journal of Ethnopharmacology found a significant improvement in the sleep parameters in the Ashwagandha root extract supplemented group.REF#672
Benefits noted within the sleep parameters include:
- Sleep onset latency
- Total sleep time
- Wake after sleep onset
- Total time in bed
- Sleep efficiency
- Mental alertness upon waking
- Overall sleep quality
Golden Milk has been recommended to help induce relaxation and sleep in Ayurveda.*
However, its effects may vary based on whether the formula contains Ashwagandha or other adaptogenic or calming herbs.*
Ultimately, more research is needed, but it can’t hurt to try winding down with a warm mug of this drink before bed.
#2: Turmeric in Golden Milk Supports Normal Inflammatory Response
Turmeric is a rich source of antioxidant compounds.REF#671
Curcuminoids, like Curcumin, are the most studied of Turmeric’s antioxidants. They’re also what gives Turmeric and Golden Milk their signature golden color.
Hence, why Curcumin is often discussed within the context of Turmeric.
These antioxidants have been extensively studied and have demonstrated a beneficial effect on inflammatory response.REF#671
This effect has wide-reaching potential benefits for nearly all organs and systems of the body, including:REF#673
- The heart and circulatory system
- Joints and muscles
- The immune system
- The digestive system
- The skin
- And much more
To learn more about the health benefits of Curcumin and Turmeric, check out: Curcumin vs. Turmeric: What’s The Difference?
#3: Golden Milk May Support Immunity
The Turmeric in Golden Milk has demonstrated immune-supportive and immune-regulatory effects in several studies.
In a 2007 paper published in the Clinical Journal Immunology titled: “Spicing up” of the Immune System by Curcumin,” researchers discuss Curcumin’s immune-regulating effects, including its ability to:REF#674
- Support activation of critical immune cells, such as T cells, B cells, and natural killer cells.
- Promote normal inflammatory response via its supportive effects on balanced cytokine production.
- Support antibody response.
The authors concluded their findings warranted further consideration of Curcumin for immune support.
#4: Golden Milk Aids Digestion
Turmeric, in the form of golden milk or other preparations, has long been used in Ayurveda to flush toxins from the digestive system and promote intestinal health.*
Research has validated these traditional uses, showing that Curcumin and Turmeric can positively impact gut microbiota diversity through their bacterial- and fungal-balancing properties.REF#679 REF#675 REF#676
In addition, the Black Pepper or “Piperine,” typically added to Golden Milk to enhance Turmeric absorption, has a long history of use in Ayurveda for supporting digestive fire. Thus, it is used extensively in Indian cooking and beverages.
#5: Golden Milk’s Antioxidants Support Graceful Aging and Longevity
Golden Milk provides a wealth of antioxidants from Turmeric and other spices.
Extensive research has shown Curcuminoids in Turmeric, for example, work to support cell health by scavenging free radicals (unstable molecules).
This antioxidant action can help prevent cell damage and support normal inflammatory response, promoting graceful aging and longevity.
Turmeric’s longevity benefits are part of the reason it’s often used in skin care products.
CardamomREF#677 and Black PepperREF#678 (Pipperine) have also demonstrated antioxidant and longevity benefits.
Learn more in 7 Remarkable Benefits of Turmeric for the Skin.
#6: Golden Milk Spices May Support Metabolic Function
Part of the beauty of Golden Milk lies in its complementary mix of spices, which support various aspects of well-being, including metabolic health.
Metabolic health is a hot topic these days and relates to the function of the metabolic process in which your body converts food and drink into energy on a cellular level.REF#680
There are various systems and organs involved with metabolism, including the:
- Thyroid
- Pancreas
- Liver
- Hypothalamus
- Digestive system
And the function of these systems affects various other aspects of health, including:
- Heart health
- Body weight
- Digestion
- Energy
- Hormonal balance
- And much more.
With metabolic concerns on the rise, it is wise to adopt certain lifestyle practices that help support this underappreciated system, such as eating healthfully, exercising, getting enough sleep, and managing stress.
In addition, certain herbs, including Turmeric,REF#673 REF#681 Ashwagandha,REF#682 REF#684 and Cardamom,REF#683 found in Golden Milk have been shown to support metabolic health via their potentially beneficial effects on:
- Inflammatory response
- Blood sugar balance
- Weight management
- Appetite
- Heart and circulatory function
- Sleep
- Thyroid function
- Liver gall bladder health
To learn more about herbs for metabolic health, check out:
- Do Weight Loss Supplements Work? Here’s What you Need to Know
- Our Favorite Herbs and Supplements to Support a Healthy Thyroid
#7: Adaptogens in Golden Milk Help Support a Healthy Stress Response
Adaptogens are a class of herbs that help build and maintain resilience during times of physical, mental, or emotional stress.
They work by supporting the hypothalamus pituitary adrenal (HPA) axis, which plays an essential role in releasing stress hormones, the sleep cycle, and endocrine function.REF#685
In Ayurveda, Ashwagandha, Tulsi, and Turmeric are considered supreme adaptogens.
In traditional Russian folklore, Rhodiola Rosea was their adaptogen of choice.
Native American cultures used Ginseng and Mushrooms as their adaptogens of choice.
And in Andean traditional cultures, adaptogenic Maca Root was once considered more valuable than gold.
The Turmeric in Golden Milk has adaptogenic properties, making it a great choice to support overall health and well-being during stressful times.REF#671
Gaia Herbs Golden Milk also contains Ashwagandha, another prized adaptogen backed by extensive research.
Reach for Golden Milk as a soothing pick-me-up whenever life's stresses get you down.
To learn more about adaptogens, check out: All About Adaptogens.
#8: Golden Milk Promotes Feelings of Calm
The making, drinking, and sharing of Golden Milk has been a time-honored ritual for centuries. Once you try it, you’ll understand why; it’s incredibly calming, uplifting, and soothing.
Many factors are believed to induce this sensation of serenity from Golden Milk.
- The warmth and aroma of preparing hot Golden Milk is an instant soother. Plus, warm milk has been shown to induce relaxation and promote sleep.REF#669
- Likewise, Iced Golden Milk offers a desirable hit of hydration, and spices like Ginger can encourage perspiration, creating a cooling effect on hot summer days (and summers are scorching hot in India).
- As we just covered, the adaptogens in Golden Milk promote feelings of calm and support a healthy stress response.*
- Adding warming spices like Ginger, Cinnamon, and Cardamom can create a mildly euphoric effect. Much like one experiences after eating a spicy meal.
Many people turn to unhealthy foods and drinks for comfort when life gets challenging.
Golden Milk is a healthy alternative that fulfills the need for ritual while offering a wealth of soothing benefits.
Ready to start creating healthier stress-relieving habits?
Try out this Traditional Golden Milk Recipe with Gaia Herbs Golden Milk mix, calming Saffron, milk, honey, and Ghee.
#9: Ingredients in Golden Milk Nourish The Heart
Taking care of our hearts is one of the most important things we can do to promote longevity and overall health.
Most understand the importance of eating a heart-healthy diet, restricting sugar and unhealthy fats and carbs, and getting plenty of exercise.
However, new research shows that things like inflammation, mental health, metabolic health, and sleep also play a critical role in heart health.REF#686 REF#687 REF#688
The spices in Golden Milk have been shown to be potentially helpful in supporting various aspects of heart and circulatory function, including:REF#673 REF#684 REF#672
- Inflammatory response
- Metabolism
- Sleep
- Digestion
- Mental well-being
- Stress response
Turmeric has demonstrated efficacy in supporting normal cholesterol, blood pressure, arterial health, liver health, mitochondrial function (mitochondria are the energy centers of cells), sugar metabolism, and inflammatory response through its antioxidant properties.REF#689 REF#690 REF#691 REF#692 REF#693
Gaia Herbs has a variety of herbal supplements designed to support heart health, including Turmeric Supreme Heart.
#10: Golden Milk is “Liquid Gold” for Liver Function
The liver is one of the most hard-working and underappreciated organs.
Given the unprecedented times of pollution we’re living in, it is wise to support your liver as you would a cherished loved one.
Regular consumption of Turmeric, like that found in Golden Milk, is one way to show your liver some love.
Research has shown Turmeric and Curcumin support various aspects of liver function, including normal fatty acid levels.REF#694
For example, one study showed daily Turmeric supplementation helped support normal liver enzymes and inflammatory response.REF#695
Turmeric has also been shown to support normal cholesterol synthesis in the liver, and its antioxidants have demonstrated liver-protective properties.REF#696
Discover more ways to support your liver in: 8 Ways to Keep Your Liver Healthy.
How to Start Your Own Golden Milk Ritual
Golden Milk can be consumed daily or a few times weekly, depending on your goals and preference.
The easiest way to prepare Golden Milk is using a mix, such as Gaia Herbs Golden Milk.
This takes the mess out of preparation (Turmeric stains nearly anything it touches!), resulting in a consistently delicious beverage every time.
However, that doesn’t mean you can’t customize your Golden Milk.
Some ideas include:
- Substituting plant milk, goat’s, camel, or sheep’s milk for traditional cow’s milk
- Adding Ghee for extra body and richness
- Adding a pinch of Cayenne for spice and warmth
- Drizzling in some raw honey for extra sweetness
- Adding in other herbs, such as Saffron, Cinnamon, Ginger, or Nutmeg, for extra flavor and benefits
The sky's the limit when creating your optimal mug (or glass) of Golden Milk heaven!
Gaia Herbs Golden Milk Mix can also be added to cookies, popsicles, puddings, smoothies, and more.
For more recipe inspiration, check out:
- The Ultimate Guide To Golden Milk: Everything You Need To Know
- Traditional Golden Milk Recipe
- Iced Golden Milk Latte
- Brightened-Up Mango Turmeric Smoothie
- Pumpkin Chia Pudding With TurmericBoost Restore
- Cumin Lime Turmeric Vinaigrette Recipe with Turmeric Boost® Restore
- Gaia Herbs Golden Milk Cookies
REFERENCES:
- 1. , "Curcumin", . https://pubmed.ncbi.nlm.nih.gov/?term=Curcumin 1
- 2. Um MY, Yoon M, Lee J, Jung J, Cho S, "A Novel Potent Sleep-Promoting Effect of Turmeric: Turmeric Increases Non-Rapid Eye Movement Sleep in Mice Via Histamine H1 Receptor Blockade", Mol Nutr Food Res. 2021 Jul;65(14):e2100100. doi: 10.1002/mnfr.202100100. Epub 2021 Jun 3. PMID: 34003596. https://pubmed.ncbi.nlm.nih.gov/34003596/ 2
- 3. Jurenka JS, "Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research", Altern Med Rev. 2009 Jun;14(2):141-53. Erratum in: Altern Med Rev. 2009 Sep;14(3):277. PMID: 19594223. https://pubmed.ncbi.nlm.nih.gov/19594223/ 3
- 4. Bhatia N, Jaggi AS, Singh N, Anand P, Dhawan R, "Adaptogenic potential of curcumin in experimental chronic stress and chronic unpredictable stress-induced memory deficits and alterations in functional homeostasis", J Nat Med. 2011 Jul;65(3-4):532-43. doi: 10.1007/s11418-011-0535-9. Epub 2011 Apr 11. PMID: 21479964. https://pubmed.ncbi.nlm.nih.gov/21479964/ 4
- 5. Langade D, Thakare V, Kanchi S, Kelgane S, "Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study", J Ethnopharmacol. 2021 Jan 10;264:113276. doi: 10.1016/j.jep.2020.113276. Epub 2020 Aug 17. PMID: 32818573. https://pubmed.ncbi.nlm.nih.gov/32818573/ 5
- 6. Prasad S, Aggarwal BB, "Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine", . https://www.ncbi.nlm.nih.gov/books/NBK92752/ 6
- 7. Jagetia GC, Aggarwal BB, ""Spicing up" of the immune system by curcumin", J Clin Immunol. 2007 Jan;27(1):19-35. doi: 10.1007/s10875-006-9066-7. Epub 2007 Jan 9. PMID: 1721172. https://pubmed.ncbi.nlm.nih.gov/17211725/ 7
- 8. Moghadamtousi SZ, Kadir HA, Hassandarvish P, Tajik H, Abubakar S, Zandi K, "A review on antibacterial, antiviral, and antifungal activity of curcumin", Biomed Res Int. 2014;2014:186864. doi: 10.1155/2014/186864. Epub 2014 Apr 29. PMID: 24877064; PMCID: PMC4022204. https://pubmed.ncbi.nlm.nih.gov/24877064/ 8
- 9. Hay E, Lucariello A, Contieri M, Esposito T, De Luca A, Guerra G, Perna A, "Therapeutic effects of turmeric in several diseases: An overview", Chem Biol Interact. 2019 Sep 1;310:108729. doi: 10.1016/j.cbi.2019.108729. Epub 2019 Jun 27. PMID: 31255636. https://pubmed.ncbi.nlm.nih.gov/31255636/ 9
- 10. Dhuley JN, "Anti-oxidant effects of cinnamon (Cinnamomum verum) bark and greater cardamom (Amomum subulatum) seeds in rats fed high fat diet", Indian J Exp Biol. 1999 Mar;37(3):238-42. PMID: 10641152.. https://pubmed.ncbi.nlm.nih.gov/10641152/ 10
- 11. Mittal R, Gupta RL, "In vitro antioxidant activity of piperine", Methods Find Exp Clin Pharmacol. 2000 Jun;22(5):271-4. doi: 10.1358/mf.2000.22.5.796644. PMID: 11031726. https://pubmed.ncbi.nlm.nih.gov/11031726/ 11
- 12. Peterson CT, Vaughn AR, Sharma V, Chopra D, Mills PJ, Peterson SN, Sivamani RK, "Effects of Turmeric and Curcumin Dietary Supplementation on Human Gut Microbiota: A Double-Blind, Randomized, Placebo-Controlled Pilot Study", J Evid Based Integr Med. 2018 Jan-Dec;23:2515690X18790725. doi: 10.1177/2515690X18790725. PMID: 30088420; PMCID: PMC6083746. https://pubmed.ncbi.nlm.nih.gov/30088420/ 12
- 13. Hans Kornberg, "metabolism", Feb 15, 2023. https://www.britannica.com/science/metabolism 13
- 14. Farzaei MH, Zobeiri M, Parvizi F, El-Senduny FF, Marmouzi I, Coy-Barrera E, Naseri R, Nabavi SM, Rahimi R, Abdollahi M, "Curcumin in Liver Diseases: A Systematic Review of the Cellular Mechanisms of Oxidative Stress and Clinical Perspective", Nutrients. 2018 Jul 1;10(7):855. doi: 10.3390/nu10070855. PMID: 29966389; PMCID: PMC6073929. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073929/ 14
- 15. Langade D, Thakare V, Kanchi S, Kelgane S, "Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study", J Ethnopharmacol. 2021 Jan 10;264:113276. doi: 10.1016/j.jep.2020.113276. Epub 2020 Aug 17. PMID: 32818573.. https://pubmed.ncbi.nlm.nih.gov/32818573/ 15
- 16. Nameni G, Moradi Y, Zaroudi M, Jamshidi S, "Effect of cardamom supplementation on a number of metabolic factors: A systematic review and meta-analysis", Diabetes Metab Syndr. 2022 Jun;16(6):102523. doi: 10.1016/j.dsx.2022.102523. Epub 2022 May 25. PMID: 35691204.. https://pubmed.ncbi.nlm.nih.gov/35691204/ 16
- 17. Sharma AK, Basu I, Singh S, "Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial", J Altern Complement Med. 2018 Mar;24(3):243-248. doi: 10.1089/acm.2017.0183. Epub 2017 Aug 22. PMID: 28829155. https://pubmed.ncbi.nlm.nih.gov/28829155/ 17
- 18. Panossian A, "Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals", Ann N Y Acad Sci. 2017 Aug;1401(1):49-64. doi: 10.1111/nyas.13399. Epub 2017 Jun 22. PMID: 28640972. https://pubmed.ncbi.nlm.nih.gov/28640972/ 18
- 19. , "Heart Disease and Mental Health Disorders", . https://www.cdc.gov/heartdisease/mentalhealth.htm 19
- 20. , "How disrupted sleep may lead to heart disease", March 5, 2019. https://www.nih.gov/news-events/nih-research-matters/how-disrupted-sleep-may-lead-heart-disease 20
- 21. Eric Suni, "How Sleep Deprivation Affects Your Heart", . https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart 21
- 22. , "Turmeric", . https://www.nccih.nih.gov/health/turmeric 22
- 23. Wongcharoen W, Phrommintikul A, "The protective role of curcumin in cardiovascular diseases", Int J Cardiol. 2009 Apr 3;133(2):145-51. doi: 10.1016/j.ijcard.2009.01.073. Epub 2009 Feb 23. PMID: 19233493. https://pubmed.ncbi.nlm.nih.gov/19233493/ 23
- 24. Li H, Sureda A, Devkota HP, Pittalà V, Barreca D, Silva AS, Tewari D, Xu S, Nabavi SM, "Curcumin, the golden spice in treating cardiovascular diseases", Biotechnol Adv. 2020 Jan-Feb;38:107343. doi: 10.1016/j.biotechadv.2019.01.010. Epub 2019 Feb 1. PMID: 30716389. https://pubmed.ncbi.nlm.nih.gov/30716389/ 24
- 25. Zhang HA, Kitts DD., "Turmeric and its bioactive constituents trigger cell signaling mechanisms that protect against diabetes and cardiovascular diseases", Mol Cell Biochem. 2021 Oct;476(10):3785-3814. doi: 10.1007/s11010-021-04201-6. Epub 2021 Jun 9. PMID: 34106380; PMCID: PMC8187459. https://pubmed.ncbi.nlm.nih.gov/34106380/ 25
- 26. Qin S, Huang L, Gong J, Shen S, Huang J, Ren H, Hu H, "Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials", Nutr J. 2017 Oct 11;16(1):68. doi: 10.1186/s12937-017-0293-y. PMID: 29020971; PMCID: PMC5637251. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/ 26
- 27. Vera-Ramirez L, Pérez-Lopez P, Varela-Lopez A, Ramirez-Tortosa M, Battino M, Quiles JL, "Curcumin and liver disease", Biofactors. 2013 Jan-Feb;39(1):88-100. doi: 10.1002/biof.1057. Epub 2013 Jan 10. PMID: 23303639. https://pubmed.ncbi.nlm.nih.gov/23303639/ 27
- 28. Jarhahzadeh, M., Alavinejad, P., Farsi, F. et al., "The effect of turmeric on lipid profile, malondialdehyde, liver echogenicity and enzymes among patients with nonalcoholic fatty liver disease: a randomized double blind clinical trial", Diabetol Metab Syndr 13, 112 (2021. https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-021-00731-7#citeas 28
- 29. Farzaei MH, Zobeiri M, Parvizi F, El-Senduny FF, Marmouzi I, Coy-Barrera E, Naseri R, Nabavi SM, Rahimi R, Abdollahi M, "Curcumin in Liver Diseases: A Systematic Review of the Cellular Mechanisms of Oxidative Stress and Clinical Perspective", Nutrients. 2018 Jul 1;10(7):855. doi: 10.3390/nu10070855. PMID: 29966389; PMCID: PMC6073929. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073929/ 29