Key takeaways

  • Golden milk combines turmeric, ginger, and cinnamon with cow’s or plant-based milk, creating a drink rich in antioxidants and anti-inflammatory compounds.
  • Golden milk may support joint pain relief, brain function and mood, heart health, blood sugar management, digestion, and immune defenses, though human evidence is limited for some claims.
  • To maximize benefits, choose an unsweetened milk fortified with calcium and vitamin D, and limit honey or maple syrup to avoid added sugar.

This bright yellow beverage is traditionally made by warming up cow’s or plant-based milk with turmeric and other spices, such as cinnamon and ginger.

It’s touted for its many health benefits and is often used as an alternative remedy to help the immune system.

Here are some potential benefits of golden milk — and a recipe to make your own.

The key ingredient in golden milk is turmeric, a yellow spice popular in Asian cuisine, which gives curry its yellow color.

Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties.

Antioxidants are compounds that help protect your body from oxidative stress and cell damage.

They’re essential to the functioning of your cells, and studies suggest a diet rich in antioxidants may help lower your risk of infections and disease.

Most golden milk recipes also include cinnamon and ginger, both of which also have impressive antioxidant properties.

The ingredients in golden milk have powerful anti-inflammatory properties.

Chronic inflammation is thought to play a significant role in chronic diseases, including cancer, metabolic syndrome, Alzheimer’s disease, and heart disease. For this reason, diets rich in anti-inflammatory compounds may reduce your risk of these conditions.

Research on ginger, cinnamon, and curcumin (the active ingredient in turmeric) shows potential anti-inflammatory properties.

These anti-inflammatory effects may reduce joint pain from osteoarthritis and rheumatoid arthritis.

In a 2022 review of 29 randomized clinical trials, 2396 subjects with 5 different types of arthritis were given curcumin or turmeric extract. In these studies, the participants experienced lower levels of inflammation and pain afterward.

Similarly, a 2020 review concluded that test participants who were given ginger orally or topically experienced less pain compared to those who were given a placebo.

Golden milk may be good for your brain, too.

This 2019 meta-analysis of 4 RCTs and 139 participants found that curcumin supplementation slightly increased serum BDNF levels.

There is evidence that curcumin supplementation reduces symptoms of depression. However, higher-quality trials are needed to confirm these effects.

Low levels of BDNF may also be linked to brain disorders, including Alzheimer’s disease.

Other ingredients may provide benefits as well.

For instance, one hallmark of Alzheimer’s is the accumulation of a specific protein in the brain called the tau protein. Animal studies suggests that compounds in cinnamon may help reduce this buildup.

What’s more, cinnamon may help reduce the symptoms of Parkinson’s disease and improve brain function.

Ginger may also boost brain function by improving reaction time and memory. Moreover, it may protect against age-related brain function loss.

That said, further human research is needed to fully understand the effects of these ingredients on memory and brain function.

Heart disease is the worldwide leading cause of death. Interestingly, cinnamon, ginger, and turmeric — the key ingredients in golden milk — have all been linked to a lower risk of heart disease.

A 2024 meta-analysis showed an overall trend of reduced LDL cholesterol and triglycerides in participants who consumed cinnamon over time.

In another meta-analysis of 26 trials, ginger consumption was shown to significantly improve participants’ lipid profiles, lowering triglycerides and LDL and slightly raising HDL levels.

What’s more, curcumin may improve the function of your blood vessel linings — known as endothelial function. Proper endothelial function is important for a healthy heart.

This 2025 umbrella review found that curcumin significantly reduced total cholesterol, LDL, and triglycerides, and increased HDL.

Those given curcumin were 65% less likely to experience a heart attack during their hospital stay than people in the placebo group.

These anti-inflammatory and antioxidant properties may also protect against heart disease. However, studies are small, and more are needed before firm conclusions can be made.

Additionally, these studies are all using high doses of extracts and other concentrated forms of these spices, so golden milk is unlikely to have the same effects.

The ingredients in golden milk, particularly ginger and cinnamon, may help lower blood sugar levels.

For instance, 1–6 grams of cinnamon daily may lower fasting blood sugar levels. Moreover, cinnamon may reduce insulin resistance. Insulin-resistant cells are less able to take in sugar from your blood, causing higher blood sugar levels.

Cinnamon appears to reduce glucose absorption in the gut after meals in people with diabetes. This can help prevent post-meal spikes and improve metabolic health.

However, other studies showed mixed evidence.

A small, daily dose of ginger may also lower hemoglobin A1C levels — a marker of long-term blood sugar management.

That said, the evidence is based on only a few studies, and more research is needed to confirm these observations.

It’s worth noting that most golden milk recipes are sweetened with honey or maple syrup. Blood sugar lowering benefits, if any, are likely only present when drinking unsweetened varieties.

Cancer is a disease marked by uncontrolled cell growth.

In addition to conventional treatments, alternative anticancer remedies are increasingly sought. Interestingly, some research suggests that the spices used in golden milk may offer some benefits in this regard.

For instance, some test-tube studies attribute anticancer properties to 6-gingerol, a substance found in large amounts in raw ginger.

Similarly, studies report that cinnamon compounds may help reduce cancer cell growth.

Curcumin, the active ingredient in turmeric, may help regulate the immune system and have anticancer effects through the down-regulation of various signaling pathways. However, authors note a need for further studies in humans to say for sure.

Overall, the evidence of the cancer-fighting benefits of ginger, cinnamon, and curcumin in people remains limited, and scientists have yet to reach a consensus on the true effects of these ingredients and the amounts required to influence cancer risk.

In India, golden milk is often used as a home remedy against colds. In fact, the yellow drink is touted for its immune-boosting properties.

A review of studies suggests that curcumin is highly effective at inhibiting the growth of a wide variety of viruses. However, curcumin is rapidly metabolized in the body, which may hinder its antiviral properties.

Although early research seems promising, there is currently no evidence that golden milk reduces infections in people.

Other sources suggest that ginger and cinnamon compounds may have antibacterial effects.

Chronic indigestion, also known as dyspepsia, is characterized by pain and discomfort in the upper part of your stomach.

Delayed stomach emptying can be a cause of indigestion. Ginger, one of the ingredients in golden milk, may help relieve this condition by speeding up stomach emptying in people with dyspepsia.

A recent review looked at studies on the effects of turmeric on digestive disorders and found promising results. However, the authors note that more high quality clinical trials must be done. Turmeric appears to be safe, with potential benefits for IBS and IBD.

Golden milk may contribute to bone health as a source of milk. Both cow’s and enriched plant milks are generally rich in calcium and vitamin D — two nutrients essential for building and maintaining strong bones.

If your diet is too low in calcium, your body starts removing calcium from your bones to maintain normal calcium levels in your blood. Over time, this makes bones weak and brittle, increasing your risk of bone diseases, such as osteopenia and osteoporosis.

Vitamin D contributes to stronger bones by improving your gut’s ability to absorb calcium from your diet. Low levels of vitamin D in your body may thus lead to weak and brittle bones, even if your diet is rich in calcium.

Though cow’s milk naturally contains calcium and is often enriched with vitamin D, not all plant milks are rich in these two nutrients.

If you prefer to make your golden milk using plant-based milk, choose one enriched with calcium and vitamin D for more bone-strengthening benefits.

Golden milk is easy to make at home. For a single serving of golden milk or about one cup, simply follow this recipe:

Ingredients:

  • 1 cup of an unsweetened milk of your choice
  • 1 tsp of turmeric
  • 1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
  • 1/2 tsp of cinnamon powder
  • 1 pinch of ground black pepper
  • 1 tsp of honey or maple syrup (optional)

Directions:

  1. Simply mix all ingredients in a small saucepan or pot and bring to a boil.
  2. Reduce the heat and simmer for about 10 minutes or until fragrant and flavorful. Strain the drink through a fine strainer into mugs and top with a pinch of cinnamon.
  3. Golden milk can be made in advance and stored in your refrigerator for up to five days. Simply reheat it before drinking.

Golden milk is a delicious drink loaded with antioxidants that may provide a range of health benefits, from a healthier brain and heart to stronger bones, improved digestion, and a lower risk of disease.

However, research is in its early stages, and much of it is inconclusive about the exact benefits. Larger and longer clinical trials will need to take place before scientists are sure of the benefits. Additionally, extracts used are of a higher concentration that what you’d have in golden milk, so it’s unclear if these small doses will have the same effect.

However, turmeric and other ingredients in golden milk are safe to consume, and their potential health benefits may make it worth including in a balanced diet.

To reap the most health benefits, use milk with both calcium and vitamin D and limit the amount of honey or syrup you add to your drink.