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What Is "Golden Milk?"

What Is "Golden Milk?"

July 31, 2020 / Patrick Zavorskas

Golden Milk - If you have been an avid foodie or a fitness fanatic, you probably have heard of it! But if not, what exactly is this delicious drink and what does it do?

Golden milk is actually a delicious tea and beverage that takes advantage of all the incredible benefits of turmeric. The drink usually also works in combination with other healthy ingredients like coconut milk and black pepper, making it for an interesting and innovative superfood beverage. Golden milk has been used for centuries, dating back to traditional Chinese medicine and Ayurvedic medicine, seemingly just recently taken the spotlight in the Western world. Overall, the beverage is a warm, healing beverage that has natural anti-inflammatory, antioxidant, anti-arthritic, and anti-cancer benefits, among others. Here is your guide on just exactly what golden milk is.

Turmeric and Golden Milk

The key ingredient in golden milk is turmeric, which is a yellow spice popular in Asian cuisine - often being used to give curry its natural, yellow color. Within turmeric, there is an active component known as curcumin, that has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties. These amazing antioxidants are compounds that fight cell damage, protecting your body from oxidative stress. According to the National Center for Complementary and Integrative Health, they’re essential to the functioning of your cells, and studies regularly show that diets rich in antioxidants may help lower your risk of infections and disease. Most golden milk recipes also include cinnamon and ginger, that also both have impressive antioxidant properties as well!

Golden Milk and Its Health Benefits

As mentioned before, golden milk has numerous health benefits, even more than just its amazing antioxidant properties. Check out these benefits of golden milk: 

May Help Reduce Inflammation and Joint Pain

Chronic inflammation is thought to play a major role in chronic diseases, including that of cancer, metabolic syndrome, Alzheimer’s and heart disease. For this reason, diets rich in anti-inflammatory compounds may reduce your risk of these conditions. According to research from the National Institutes of Health shows that ginger, cinnamon, and curcumin have potent anti-inflammatory properties. Studies again from the National Institutes of Health even suggest that the anti-inflammatory effects of curcumin are comparative to those of some pharmaceutical drugs with none of the side effects.

May Improve Memory and Brain Function

Golden milk may be good for your brain, too. Studies show that curcumin may increase levels of brain-derived neurotrophic factor, also known as BDNF. BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells. Low levels of BDNF may be linked to brain disorders, including Alzheimer’s disease. 

Other ingredients may provide benefits as well. Cinnamon appears to reduce the symptoms of Parkinson’s disease and improve brain function in animal studies reported by the Department of Neurological Sciences. Ginger may also boost brain functions by improving reaction time and memory.

May Improve Mood

In several studies, it has been found that curcumin may boost mood and reduce symptoms of depression. In a 6-week study published by the Department of Pharmacology, 60 individuals with major depressive disorders took either curcumin, an antidepressant or a combination. Those given only curcumin experienced similar improvements as those given antidepressants, while the combination group noticed the most benefits.

There are even more benefits that come from Golden Milk! This is just the start! But if you are convinced about the properties of this beverage, here is how to make it at home.

Golden Milk Recipe 

This recipe makes for the perfect iced Golden Milk latte! Perfectly creamy and deliciously spiced, it will definitely put a smile on your face with each sip!

Gather Together: 

  • 2-3 Cups of Non-Dairy Milk - such as Almond, Macadamia, or Coconut
  • 3 Tablespoons of Maple Syrup
  • 1 1/2 Teaspoon of Ground Turmeric
  • 1/4 Teaspoon of Ground Cinnamon
  • 1/4 Teaspoon of Ground Ginger
  • Pinch Ground Black Pepper
  • Pinch Ground Cardamom
  • 1/4 Teaspoon of Vanilla Extract


  1. Combine all ingredients in a cocktail shaker. Use 2 cups for a sweeter, more spiced drink; use closer to 3 for a milder version. 
  2. Shake the mixture well and pour over ice into two serving glasses.

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