Top 12 Health Benefits of Golden Milk (with Ayurvedic Recipes)

Do you know?

Turmeric is one of the spices and herbs that are considered to be very beneficial for health. You have often seen people mixing turmeric powder and milk together, but did you know that it has several benefits?

In fact, Turmeric is a traditional medicine that has anti-septic, anti-microbial and anti-allergy properties, and Golden Milk prepared with turmeric is considered an energy drink.

In this post I’m going to walk you through:

  • Health Benefits of Golden Milk
  • Side Effects of Golden Milk
  • How to Make Golden Milk at Home
  • The Best Time to Drink Golden Milk
  • My Personal Golden Milk Recipe (and How I Make it)
  • The Bottom Line

When it comes to bodily pain, injury and wounds, Golden Milk is the best recipe that our grandmothers have been using at home for years.

However, there are several benefits of Golden Milk, when you drink it just before going to bed.


This drink has a magical effect on the body, and if you make this habit of drinking the turmeric (golden) milk daily, the physical immune system can protect you from toxic material accumulation in your body and prevents you from various other diseases.

Benefits of Golden Milk:

Here are proven Health Benefits of Golden Milk in detail, you need to know.

1. Golden Milk Helps You Have a Good Sleep

Benefits of Golden Milk

If you are facing sleep issues, drinking Turmeric milk before bedtime is extremely important for you.

The use of this drink can improve the quality of sleep. A study has found that drinking turmeric in milk helps to relieve insomnia. (1)

In addition to it, it reduces mental anxiety, which also helps you improve your sleep quality.

2. Golden Milk Helps You Reduce Body Fat and You can Achieve your Weight-loss Goals

Benefits of Golden Milk

Turmeric is the best natural product that can help you lose your extra weight.

How does it work for weight loss?

Turmeric milk increases the speed of metabolism and accelerates the digestion process.


Making it a habit to drink turmeric milk prevents the body from accumulating fats within the body that cause obesity and other fat issues. (2)

3. Golden Milk Helps You in Liver Detoxification

benefits of golden milk

Turmeric has been scientifically proven to be a beneficial spice for the liver.

It acts as a cleanser inside the body while preventing the accumulation of fatty acids in the liver.

Turmeric milk fights against the chemicals and Increases the liver’s ability to process while wiping out the material that is not needed for the body. (3)

4. Golden Milk Reduces Swelling (Edema)

Health Benefits of Golden Milk

The main component of turmeric is curcumin, which has anti-inflammatory properties.

This is used for treating common edema while protecting you from joint diseases and other health issues.

Drinking a glass of milk mixed with turmeric powder, just before bedtime, blocks the enzymes that cause bodily edema.

5. Golden Milk Fights Against Harmful Bacteria

Health benefits of golden milk

Drinking Golden Milk improves the body’s anti-bacterial ability to fight against bacteria and other viruses, helping you to treat seasonal cold, flu, and a sore throat as well.

Moreover, it can also prevent allergies or skin infections.

So, start drinking it by adding a pinch of turmeric to a glass of milk—today.

6. Golden Milk Increases the Immune System’s Ability to Fight Against Cancer

Turmeric is a powerful antioxidant and according to medical research reports, turmeric helps reduce stress in the body, which also can cause dangerous diseases like cancer.

It not only prevents cancer but also fights against many diseases. One study found that the use of turmeric prevents the growth of cancerous cells that cause a tumor.

7. Golden Milk makes Your Heart Healthier

Golden Milk makes the heart healthtier

Turmeric milk helps prevent the release of material into the body that causes diseases associated with nerves and blood vessels.

So, drinking turmeric milk every night reduces the risk of developing heart disease.

8. Golden Milk is the Best Drink for Brain Health

golden milk

Drinking turmeric milk before going bed, increases the levels of a component in the brain that helps protect against Alzheimer’s and other mental disorders.

This way, you remain healthier—physically and mentally.

9. Golden Milk helps you build a Strong Immune System

Golden Milk

Turmeric is the best herb to strengthen the immune system.

This is how it works:

Antioxidants in turmeric stimulate immune cells, such as T cells, B cells, and others, making the immune system stronger to fight against various health issues.

10. Golden Milk makes the Bones Strong

health benefits of golden milk

According to research on the patient of spinal cord injury Turmeric prevents bone loss. Drinking turmeric milk can also help relieve bone-related issues.

Because organic dairy milk is always rich in vitamin C and Vitamin D, that is very useful to improve bones health issues

While adding half a teaspoon of turmeric powder into calcium-rich milk is an effective remedy to strengthen bones.

11. Golden Milk Control Blood Glucose Levels

golden milk benefits

Ingredients in turmeric, such as Curcumin, can help lower blood glucose levels, helping diabetic patients avoid various complications. (4)

But, sometimes, it can be harmful to the people who already have issues of low blood pressure and low glucose level in the body.

12. Golden Milk helps you Relieve Pain and Recover Injuries (Quickly)

turmeric milk relieve injury pain

Turmeric milk, due to its anti-septic, anti-microbial and anti-allergic properties can relieve pain and cure any wound quickly. (5)

Most of the people, who love to use natural remedies for day to day health issues, use turmeric milk more often to recover soon after an injury, minor surgery or other seasonal illnesses.

What Are The Side Effects of Golden (Turmeric) Milk?

There are no such side effects of drinking turmeric milk if is taken according to recommendations. But, sometimes, it lowers blood pressure and blood sugar levels.

This is usually seen as a positive effect, but if you are facing issues of low blood pressure or you have issues with your blood sugar levels, consult your doctor first.

On the other hand, if its dosage is left unmanaged, it can cause you diarrhea, rashes, nausea, headache, and sometimes yellow stools.


Don’t take more than half a teaspoon of turmeric with a glass of milk.


Turmeric Milk should not be taken by people who suffer from gallbladder problems.

Because, turmeric in boiled milk, (sometimes) cause contraction of the gallbladder muscles.  

So, it is better to avoid turmeric milk if you are facing gallbladder issues.

How to Make Golden Milk: The Ayurvedic Recipe

Golden Milk: This is an ancient Ayurvedic recipe that can be made and used in a variety of traditional ways.

  • All you need is hot milk (dairy, goat, dried fruits, rice or barley) or Desi ghee—clarified butter—oil, and turmeric.
  • To make the paste, mix half a cup of filtered water into a quarter cup of powdered turmeric, stir the mixture until it becomes thick.
  • To make golden milk, add half teaspoon of turmeric paste to the saucepan in a cup of milk and then cover it for 1-2 minutes.
  • Before drinking it, add half a teaspoon of ghee or oil.
  • You can also add other spices such as ginger, pepper, cinnamon or honey.
Note: Turmeric paste can be stored in the refrigerator for up to two weeks.

The Best Time to Drink Turmeric Milk:

Usually, the best time to drink it is before bedtime that helps you get good sleep and other medical benefits.

This was the traditional Ayurvedic Recipe for making Golden Milk, that everyone can use it, very easily.

But here is The Best Part:

My Personal Turmeric Milk Recipe: The Golden Mama Milk

This is my remedy for 10:00 PM.  “I really want hot fudge sundae in Bed”

In fact, I experienced a dramatic shift in my life when I stopped eating after sunset and replaced a heavy dinner with a super-light liquid one.

Sometimes, if I eat a good strong lunch and a light late afternoon snack, I replace dinner with this Yogini Milk.

It makes me feel full-on self- love and nurturance. It contributes to better sleep and a clear mind upon waking.

It is also an antioxidant-rich remedy for anxious sleeping.

Here are the ingredients of this recipe:

  • 1 teaspoon ghee,
  • 1/2 teaspoon turmeric powder,
  • 1/4th  teaspoon cardamom powder,
  • Pinch of nutmeg powder,
  • A few strands of saffron,
  • 1 cup whole milk, almond milk, soy milk, or hazelnut milk.

How to make Turmeric Golden Milk (Yogini Milk):

  • Put the ghee in a saucepan over low heat with all the spices except for the saffron.
  • Once the mixture becomes aromatic, add the milk and saffron and whisk until hot. You can also throw this into a blender for frothier hot milk.
  • To make this more of a rejuvenating tonic, add ½ teaspoon Shatavari or Ashwagandha powder.

Read Also: 15 Amazing Benefits of Turmeric Tea [with 3 Recipes]

The Bottom Line:

There are scientifically proven health benefits of turmeric. But, Turmeric Milk (Golden Milk) is a delicious drink loaded with antioxidants that may also provide a variety of health benefits, ranging from better sleep to healthier brain and heart to stronger bones, improved digestion and a lower risk of various diseases.


To reap the most health benefits of turmeric milk, use calcium and vitamin D enriched milk (organic dairy milk) with some herbs that I have mentioned in my Golden Mama Recipe and limit the amount (1 tablespoon a glass) of honey you add to your Turmeric Milk.

Here is the Next Step…

Now I want to turn it over to you:

For which of the Top 12 Benefits of Golen Milk from today’s post you are going to try first.

Are you going to use it for better sleep or to relieve body pain?

Or maybe you want to use turmeric milk to cleanse your liver from toxins.

Either way, let me know by leaving a quick comment below right now.

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Asif Alee

Asif Alee is a freelance researcher and writer in the field of Alternative Medicine, Natural Health, Food, and Nutrition.He is passionate about helping people improve and maintain their health by using Natural Food and Remedies composed of Natural Herbs.When he’s not writing, he enjoys swimming, cycling, and hanging out with his friends and family.

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