Golden Milk: What Is It & Why You Should Be Drinking It

Turmeric is most notably known for its use in curry dishes, however more and more people are branching out when it comes to their turmeric use. Chock full of nutrients that provide a laundry list of health benefits for the body, the newest way to incorporate turmeric into your diet comes in the form of Golden Milk!

What is Golden Milk?

Golden milk is technically not a milk at all. Comprised of a dairy-free milk alternative such as almond milk or coconut milk, golden milk is created when turmeric, coconut oil and black pepper are combined together to create a wellness drink.

These ingredients work together to create a delicious “milk” that boasts a variety of health benefits.

What are the Benefits of Drinking Golden Milk?

Most of the benefits of drinking golden milk hail from the main ingredient of the milk – turmeric.

Immunity Boost

Golden milk is especially useful in the cold and flu season thanks to its antiviral and antibacterial effects. The combination of both turmeric and coconut oil provides the body with immune boosting nutrients that fight germs and potential harmful pathogens.

Turmeric’s effect on the blood as well as its ability to aid in detoxification also helps to flush out any potentially dangerous toxins that may lead to a decline in immunity.

Drinking a cup of warm golden milk before bed can also help to alleviate nighttime coughing while also providing a more restful sleep.

Digestive Aid

Turmeric is known to aid in digestion, relieve gas and bloating and also help to relieve symptoms of acid reflux.

Thanks to curcumin, the active ingredient in turmeric, the golden spice is an incredible anti-inflammatory compound that soothes the stomach and can help to combat ulcers and other gut irritations.

In fact, turmeric is often prescribed for those who suffer from Inflammatory Bowel Disease and even Crohn’s Disease.

Boosts Liver Function

A healthy liver is essential to a healthy body. The liver is constantly processing and working – battling against environmental pollutants, chemical additives and even prescription medicine.

When the liver gets bogged down and is overrun by toxic substances, the health of the body is affected.

Turmeric reduces the impact that these toxic substances have on the liver, aiding in the detoxification process to make sure that the liver continues to run properly and that no harmful substances pose a threat to the health of the body.

Clarifies the Skin

Turmeric is often used both externally and internally for its skin benefits. It can help to smooth skin appearance, reduce fine lines and other signs of aging, reduce acne, lighten scars and clear skin of liver spots and rosacea.

One specific area that golden milk can aid is for those who suffer with eczema.

While many feel like eczema is an external issue, it actually arises from within, which is why golden milk can have such a powerful effect.

The turmeric within golden milk helps to ease any symptoms, as well as prevent flare-ups thanks to its detoxifying and anti-inflammatory properties.

Reduces Inflammation

One of the most well-known uses for turmeric is its ability to reduce inflammation. The active ingredient in turmeric, curcumin, has received considerable attention from the medical community and has been used in various trials and research for its anti-inflammatory abilities.

Curcumin is believed to be so powerful at reducing inflammation that it is actually stronger than some pharmaceutical options, aiding in the reduction of arthritic pain, gout and even muscle pains.

This relief can be achieved both topically and internally, which makes golden milk an extremely potent anti-inflammatory drink to include into your diet.

Furthermore these anti-inflammatory benefits also combat and relieve most symptoms of PMS such as bloating, discomfort, cramping and even excessive bleeding.

Contains Anti-Cancer Properties

Drinking golden milk regularly may help to prevent cancer growth as well as stop its progress in the early stages.

This is due to the antioxidant compounds found within curcumin that have been shown to kill cancer cells as well as prevent the spread of the cells to other areas. Turmeric has been found to be effective against breast, prostate, skin, colon and lung cancers.

Golden Milk Recipe

The two most common ways to create Golden Milk are to use either golden milk paste or turmeric powder. Whichever recipe you choose, always make sure to include a small amount of black pepper into your Golden Milk. The pepper helps to increase the absorption of the turmeric, however it does not effect the flavor.

Golden Milk Paste Recipe


  • 1/2 cup turmeric powder
  • 1/2 cup filtered water
  • 1 1/2 teaspoons black pepper
  • 5 tablespoons coconut oil


1. Stir together the turmeric, water and black pepper in a small pot.
2. Cook over medium heat for 7 minutes until it forms a thick paste.
3. Remove from heat and add the coconut oil. Stir until smooth.
4. Store paste in a small jar with a lid and keep in the refrigerator until ready to use.


Golden Milk Recipe (using Golden Milk paste)

Serves 4


  • 2 cups milk of choice
  • 1 teaspoon golden paste
  • honey or maple to taste
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ginger


1. In a small pot, whisk together the milk, paste, cinnamon and ginger.
2. Cook for 5 minutes or until hot but not boiling.
3. Stir in honey or maple syrup if using.

Golden Milk Recipe (not using paste)

Serves 4

  • 2 cups milk of choice
  • 1 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • 1 teaspoon honey or maple syrup (optional)
  • pinch black pepper
  • 1/4 teaspoon ginger


1. Place all ingredients into a blend. Blend for 30 seconds.

2. Pour milk mixture into a small sauce pan. Cook for 3 to 5 minutes over medium heat until hot but not boiling.
3. Pour into 4 mugs and enjoy.

As an added bonus, Golden Milk can also be enjoyed cold! Prepare the milk as you normally would, then either serve over ice or chill for later use.

Rachel Skinner

Rachel Skinner has been a health and fitness writer since 2006. Rachel Skinner is a huge advocate of healthy living and when she's not writing for her health blog, you will probably find her at the gym!