Golden Milk: This Turmeric Beverage Packs A Serious Ayurvedic Punch

Here, we dive into what actually lies within golden milk, why adding it to your daily diet could have lasting positive effects, and how to make your own at home on the cheap.

While new-ish to many of us, the origins of golden milk can be traced back to ancient India, where it was (and still is) used in ayurvedic medicine to help with insomnia, coughs, and colds.

"Because fat also enhances absorption of curcumin, enjoying these spices in golden milk can help you enjoy the benefits even more," Jess Cording, M.S., R.D., CDN, registered dietitian and health coach, told mbg.

Inflammation is a major contributing factor in the joint pain associated with arthritis. Multiple studies have found that curcumin, found in the turmeric used in golden milk, can ease the specific pain that osteoarthritis patients experience2. In fact, curcumin has such impressive anti-inflammatory properties that in some cases it has been found to be more effective3 than nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. Because of this, "it may also be helpful for athletes looking to soothe soreness," said Cording.

Additionally, the ginger in many golden milk recipes can further boost digestive health, as it has been shown to speed up gastric emptying time6, which can reduce bloating and nausea.

Many degenerative brain disorders are caused by7 a decrease in a key hormone called brain-derived neurotrophic factor (BDNF), which helps the brain form new neural connections. Turns out, curcumin has been proved to increase levels8 of this important hormone. Additionally, "because curcumin crosses the blood-brain barrier, research has suggested9 the brain can benefit from its anti-inflammatory, antioxidant benefits and stave off conditions like Alzheimer's," said Cording.

In fact, in one study, patients with major depressive disorder were treated with either curcumin or a placebo, and after just four weeks, the curcumin was found to be significantly more effective at improving several mood-related symptoms. Plus, an undeniable link has been found11 between depression and inflammation, so it's no huge surprise that drinking golden milk can offer a meaningful mood boost.

Heart disease continues to be the No. 1 cause of death12 in the United States. Happily, research suggests your mug of golden milk may complement an overall heart-healthy diet and exercise regimen. "Curcumin and turmeric have been shown13 to protect your heart in numerous ways like improving endothelial function13 and reducing inflammation and free-radical damage14," said Cording.

But why exactly is golden milk so relaxing? For one, making and drinking golden milk in the evening can be part of a relaxing bedtime ritual. Milk also contains carbs in the form of lactose, and consuming carbohydrates before bed has been shown to 15help you fall asleep faster. Plus, hot beverages of any variety have a soothing quality and have been associated with16 reduced anxiety.

Curcumin's anti-inflammatory, antioxidant, and antimicrobial properties17 all work together to bolster the immune system—which may lend legitimacy to the ancient ayurvedic practice of using golden milk to help treat coughs and colds.

If you like the flavor, then yes! The research is pretty definitive: Turmeric has some remarkable medicinal properties. From prevention to treatment, clinical studies have shown time and again that curcumin, the main bioactive compound in turmeric, packs a serious punch. Getting your daily dose of turmeric by sipping on a delicious serving of golden milk is a great way to pave your way to better health (and practice a little self-care in the process).

Whichever way you pour it, golden milk is simple to prepare and can be tweaked based on your personal preferences or health needs. Pro tip: For the recipes below, if you don't have a blender, simply heat ingredients in a saucepan and whisk until combined.

Ingredients

Blend all ingredients together. You can use a countertop blender, or an immersion blender if you have one. Warm in a saucepan on the stove, simmering (don't let it boil) for 15 minutes. Transfer to your favorite mug, curl up on the couch, and enjoy!

Ingredients

Blend all ingredients together. You can use a countertop blender, or an immersion blender if you have one. Warm in a saucepan on the stove, simmering (don't let it boil) for 15 minutes. Transfer to your favorite mug and enjoy!

Ingredients

Blend all ingredients together. You can use a countertop blender, or an immersion blender if you have one. Warm in a saucepan on the stove, simmering (don't let it boil) for 15 minutes. Transfer to your favorite mug and enjoy!