Health Benefits of Golden Milk (Turmeric Tea)

| Modified on Jul 25, 2018
Golden Milk Health Benefits - Earth Clinic

Golden Milk, or Turmeric Tea, is an ancient natural remedy for a number of health conditions and is delicious as well! The recipe calls for a blend of turmeric and other spices with milk. Golden Milk is a common remedy for joint problems but has been found to be beneficial for many other issues as well, including skin problems, infections, candida and all sorts of inflammation.

Golden milk is a traditional Ayurvedic remedy. The Indian name for golden milk is Haldi Ka Doodh. You will find a large variety of recipes for this special drink. How do you know which one to use? The key ingredients in golden milk are turmeric (haldi) and milk (doodh.) From there, creativity, taste, tradition and individual need come in to play.

Basic Golden Milk Recipe

  • 1 cup warm almond or pea protein milk
  • 1 teaspoon turmeric powder
  • ½ teaspoon of coconut oil
  • ½ teaspoon honey (optional, depending on sweetness of milk)

Mix these three ingredients together and enjoy!

If you are new to golden milk, the basic recipe requires the least number of ingredients. (You can even leave out the honey!)  If you decide that golden milk suits your taste and health situation, you may wish to expand your repertoire of recipes.

Black pepper and some type of fat would be the next ingredients to consider adding to the Basic Golden Milk recipe.

Some herbalists believe that the piperine in black pepper increases the effectiveness of turmeric. Many purists do not believe that the black pepper is necessary. Perhaps you will try either way and see which you prefer.

Some form of fat in the golden milk will improve the absorbability of the turmeric, which is why we added 1/2 teaspoon of coconut oil. You can use almond or avocado oil instead of coconut oil to your recipe.

Fresh Turmeric Root Tea Recipe

Most grocery stores now sell fresh turmeric root and you can the fresh root to make your tea. When converting dried spices to fresh in a recipe, the rule of thumb is to use 1 to 3, so 1 teaspoon of dried turmeric is equal to 3 teaspoons or 1 tablespoon -- of grated fresh turmeric. This is roughly a one inch piece of turmeric root.

  • 1 cup warm milk of your choice
  • 3 teaspoons fresh grated turmeric root 
  • ½ teaspoon raw local honey 
  • Mix these three ingredients together and enjoy!

Advanced Turmeric Tea Recipe

  • 1 cup warm milk
  • ½ teaspoon turmeric
  • ¼ teaspoon cinnamon
  • ¼ teaspoon ginger
  • 1/8 teaspoon clove powder
  • 1/8 teaspoon black pepper
  • 1 teaspoon coconut oil
  • Mix ingredients together and enjoy!

What Kind of Milk Should I Use for Golden Milk?

You can use whatever kind of milk in your golden milk that you normally have in your house. Cow milk, goat milk, almond milk, rice milk and soy milk are all appropriate options.

How Can Golden Milk Improve My Health?

Turmeric is the ingredient in the golden milk that has the most power to improve your health. Turmeric is a spice that is filled with healing. It has anti-inflammatory, antibacterial, antifungal, and antiviral effects. Turmeric is a blood purifier. The milk, oil and spices will each contribute their own healing powers as well.

While turmeric capsules are a common and effective remedy for many diseases, using turmeric in golden milk allows you to use turmeric in its most pure form. Capsules typically have added ingredients and sometimes questionable sources and content. When you make golden milk you can start with a reputable brand of turmeric and know you are working with a quality ingredient. The addition of fat from the milk or added oil to your golden milk increases the effect of turmeric as well. Whatever other spices you add to your recipe also contribute their individual aspects of healing.

Golden milk allows you to “let food be your medicine and your medicine be your food.”

Consuming a warm cup of Golden Milk is much more pleasant than swallowing capsules, and easier for children and the elderly to use in many cases.

Health Conditions that Benefit from Golden Milk

  • Arthritis
  • Joint Pain
  • Insomnia
  • Fatigue
  • MRSA
  • Coughs
  • Cold
  • Boils
  • Acne
  • Diarrhea
  • Insect Bites
  • Inflammation
  • Alzheimer's Disease
  • Cancer
  • Psoriasis
  • Wounds

Side Effects of Golden Milk

Some find that turmeric can be constipating. If you make turmeric with cow’s milk, this may increase the likelihood of this side effect. If you are prone to constipation, you may wish to start with ½ the amount of turmeric in your milk and use a non-dairy source of milk.

Many find that golden milk is relaxing. Others find that golden milk is energizing. You should consider these two things before you drink your first cup. Likely the effect of golden milk, as is the way of Ayurvedic medicine, is that of balance, which is why two opposite effects can be experienced. Nevertheless, you do not want to be energized before bed or too relaxed before a long commute to work.

Where Can I Buy Turmeric?

Turmeric powder can be found in the spice section of every grocery store. However, if you wish to buy turmeric in bulk, check out international grocery stores in your city or online.

Have you tried Golden Milk for your health? Please send us some feedback!


1 User Review
5 star (1) 

Posted by Jane (Sussex) on 12/11/2016

Years ago, perhaps twenty or more, I used to make Golden Milk with turmeric quite religiously to help my seasonal allergies and arthritis. However as of late I find it is just as effective to take curcumin capsules. Yes, call me lazy bones! I take a capsule in the morning after breakfast (otherwise it makes me nauseous) and another in the evening with dinner. Very effective natural sinus decongestant.

Bedtime Tonic

1 User Review
5 star (1) 

Posted by Sungriffin (Chicago, Il) on 12/22/2008

I made this Golden Milk this evening. It is very satisfying, yet it reminded me strongly of avocado soup, except it is a lot easier to make.


1 User Review
5 star (1) 

Posted by Sam (London, Uk) on 02/03/2013

I take 1/2 teaspoon with TURMERIC powder in hot milk and add 1/2 a teaspoon of Manuka honey (Honey removes the bitterness) its very soothing and calming. Sometimes I let it stand for 5 minutes let it cool and drink it with a straw to avoid staining.


2 User Reviews
5 star (2) 

Posted by Eric (Chicago, Il, Usa ) on 05/29/2011

Turmeric is very amazing. I have been using it as an antifungal and antibacterial for awhile now, due to my overgrowth of candida and overgrowth of bacteria. I am a male, 27 years old, so it is common in males as well.

In the morning, followed by a warm glass of lemon or lime water, warm a glass small glass of coconut milk, with out sugar, and add a teaspoon of organic coconut oil (virgin). Mix well. Grind up organic peppercorns, black, to a fine powder ( I use a mortar to sqeeze the oils better). Mix in a teaspoon of this pepper to the milk. Add one teaspoon of organic turmeric. Milk VERY well. Add a half teaspoon of organic clove power. Drink fast, and stir while drinking to get all of the pepper down.

Drink this TWICE daily. Before breakfast, and after dinner.

Posted by LN (Austin, TX) on 06/13/2009

Turmeric together with eliminating sugar & gluten cured my Candida.

I had a candida infection for 15 years and had tried many treatments including over-the-counter creams, acupuncture, naturopathy, hydrogen peroxide, raw garlic, and various dietary regimen. Last year I took the plunge and eliminated all sugar, including fruit and all starches, from my diet and experienced some relief of my symptoms, but the yeast was still present and would flare up now and then.

What finally worked for me was taking turmeric 3x a day along with cutting way down on sugar and totally eliminating gluten (I ate rice and corn but no fruit, refined sugar, honey, etc). I experienced yeast die-off symptoms (all my symptoms seemed to get much worse for several days) but then the symptoms lessened and finally abated!

Here's what I did with the turmeric (credit goes to the Kundalini Yoga Tradition for this info):

Make turmeric paste by mixing 1/4 cup of turmeric with enough water to form a thin paste and boiling it on the stove for 5 minutes. Stir continuously and add water as needed. Store the paste in glass jar with a tight-fitting lid in the fridge for up to 30 days.


  • Heat 1.5 cups of milk, almond milk, soy milk, or rice milk to almost boiling.
  • Pour milk in a mug.
  • Dissolve 1 heaping teaspoon of turmeric paste in the milk.
  • Add sweetener to taste (use stevia powder if you are avoiding sugar).
  • Add 1 tsp. of almond oil.

It's sweet, warm, and delicious! Even my husband, who is not adventurous with food, loves Golden Milk.

I drank three cups of this a day for six weeks in conjunction with eliminating refined sugar, fruit, and gluten from my diet. Once my symptoms were gone, I introduced refined sugar and fruit back into my diet but when I tried to re-introduce gluten, I had bad results so I no longer eat gluten.


1 User Review
5 star (1) 

Posted by Anon (Anon) on 12/10/2013

I tend to have achy cold feet and legs and hands and poor circulation. The combination of ingredients in these cookies combined with the turmeric milk makes me feel toasty warm and relaxed. The cumin helps with a heavy feeling in the legs, I like to put it on pizza, too. It makes me sleepy and I wake up feeling refreshed. I also put curry powder on pizza. I could practically live on these two recipes:

Oatmeal Freezer Cookies

  • melt equal amounts butter and peanut butter in a pan on medium heat, just until melted
  • stir in sugar to taste - 1/8 cup or so
  • stir in about 1 teaspoon cinnamon, 1/2 teaspoon nutmeg, 1/2 teaspoon ginger, 1/8 teaspoon or more clove powder
  • stir in enough uncooked oatmeal to make it thick enough to make little bite size balls
  • press into the bottom of a pan and freeze
  • cut into bite size squares and store in freezer or fridge

Turmeric Milk

2 cups hot milk, 1 teaspoon ginger, 1 teaspoon turmeric (no pepper), 1/2 teaspoon cinnamon, optionally 1/4 teaspoon cumin

drink it hot

Also, if you make ginger snap cookies, try adding a tiny amount of cayenne :)


1 User Review
5 star (1) 

Posted by Sandy (Bangalore, India) on 06/13/2009

I have started having turmeric (golden milk) and find that I have more energy. I took turmeric before bedtime yesterday (turmeric+honey+black pepper in milk), and found that I was cheery and awake till 2 am! Finally I fell into a deep sleep but was awake by 7.30 am. With lesser than 6 hours of sleep, I felt quite fresh. Turmeric is certainly energizing.


1 User Review
5 star (1) 

Posted by Om (Chicago, Il) on 02/07/2018

Take a glass of milk and heat it up on the stove. Add 1tsp of turmeric and cane sugar to taste .Steer the milk for couple of minutes and drink befor bed time.Helps with insomnia and the added benefit of turmeric. I give it to my kids instead of hot chocolate. We have used this in india for centuries and it is safe for all ages.

Joint Pain

2 User Reviews
5 star (2) 

Posted by Nirinjan (Traverse City, Michigan) on 12/30/2009

Golden Milk is great and cheap way to get the turmeric into the body vs. buying pills. You can make the first part, the turmeric paste, in a larger amount and store it in the refrigerator for a weeks supply. Then just add to the milk and oil. We would drink this after doing yoga for 8 hours a day and no joint pain in the morning.

Joint Pain
Posted by Reem (Karachi, Pakistan)

I have used turmeric as a joint pain remedy and it has always worked for me. I usually take 1 tsp in hot milk and it relieves all forms of body pains, joint pains.


1 User Review
5 star (1) 

Posted by Kathers (Ny, Usa) on 02/15/2014 2 posts

My sweetheart is a RN in a ER. Never used antibiotics. Rather anal about washing. When I met him he had a large "carbuncle" in the middle of his back. Black in the middle, with no head or oozing. Three years later, he develops a painful "pimple" on his thigh. DX: MRSA. Ten days on Augmentum. Ten days after that his "carbuncle" becomes inflamed and starts oozing wine colored smelly pus. DX: MRSA. Whaaat? So, I get on this site and cull bits of information from here.

1. I made him the tumeric golden milk and had him drink it up to 3x per day. 1tsp of tumeric. A few shakes of pepper, a little honey , coconut oil blended in a cup of almond or coconut milk.

2. I "cupped" his wound with a clean heated baby food jar for about 15 minutes 2 -3 times per day.

3. Dressed the wound with the tumeric, black pepper, and coconut oil. Changed about three times per day. Within 5 days it was entirely drained and healing.

This was in mid November. As of yesterday, NO reoccurance and his mysterious carbuncle is no more.

Thank you Earth Clinic etal!!


2 User Reviews
5 star (2) 

Posted by Greentea (Ca., US) on 04/09/2015

A friend recommended me to take turmeric for better skin tone & acne. Of course I googled and came up to this site. After reading all the pros & cons, I decided to take fresh turmeric purchased from the asian market. I took 1 to 2 fresh turmeric a day mixing with almond milk w/ a bit of honey. It taste yummy. The almond milk took away the strong fragrance of turmeric which is perfect. Well, I had it for 2 months now. My skin pigmentation lighten and the acne goes away. Turmeric also brighten my skin all over the body and keep my stomach full so I don't snack as much. I also had a small lump on my hip and it disappeared after 2 weeks of turmeric so I can see the anti-inflammation property. My skin is more moisturizing now so I guess it will help me with my wrinkle after a while. Turmeric also get rid of bloating as well. During this time I also had a swollen gum. Turmeric did reduced and heal my gum. I am not sure if it will cure cancer or not but if it does I think you will have to consume a lot of it for it to work. Just make sure you have to drink lots of water after you drink turmeric because it speed up the metabolism and makes your body heats up.

Posted by Karina (Munich, Bavaria) on 07/08/2009

Thanks for this Golden Milk recipe - I took it for the skin healing effects but to my surprise I found the effect very calming and it became my favorite before bed drink! It seems to have a centering & gives a relaxed feeling.

Replied by Karina
(Munich, B.)

I have done a lot recently to heal my skin - so I can not pinpoint directly to where the Golden Milk comes in specifically [but there are a lot of reviews on this site see under Turmeric where they started with turmeric alone and they said yes]. For years I thought I was having acne - but it seems I simply had malnutrition & a weak stomach. Here is what I did to come to point where I feel things are finally balanced & my skin is having no outbreaks anymore - just minor signs which seem to be soon as well of the past. I found Schizandra [if it grows in your region take it fresh otherwise in capsules 3x 3 per day] and after about 3 months of taking it made a major improvement not just to my skin - but overall - it has detoxifying qualities - I will continue to take this fruit it is an Asian tonic and skin secret and somehow deserves its fame. Another major step came when I took part in a green smoothie program for 2 weeks & after that it became clear that it was malnutrition which had such a detrimental effect on my body & skin. This was so amazing as it seems to have taken away food cravings and the skin became purer and pores smaller. During that I started as well to take Golden Milk and I feel it adds to the overall well being - it certainly relaxes & centers. Furthermore I read on this site it is good for the female reproductive system - again I can not give specifics but it seems to feel good. What I learned from this website is that everybody finds something which works for them there are certainly subtleties where only we ourselves can know what is good at each time.