Everything You Need To Know About Turmeric Milk

Turmeric is one of the oldest, most important spices known to humankind. Turmeric milk — also known as golden milk — is made from turmeric and has been gaining popularity for its numerous medicinal properties. It is often used as an alternative remedy to boost immunity and stave off certain illnesses.

In this article, we’ll discuss turmeric milk in detail, its health benefits, how to prepare it, and also the adverse effects of it due to excess consumption. 

What is Turmeric Milk?

Turmeric milk is a traditional Indian beverage made of turmeric and milk. It is one of Ayurveda’s best and safest home remedies for treating cold and sore throat. This simple, time-tested recipe is also widely consumed to boost health, provide warmth, and relieve different ailments. Some recipes also contain other spices that add to the benefits, such as pepper, ginger, cloves, nutmeg, etc.

Turmeric and its bioactive compounds

Turmeric is popularly known as the “queen of spices.” It is bitter, astringent, and pungent in taste and is perfectly balanced with an earthy scent. And it adds both color and flavor to food.

Curcuminoids are the biologically active compounds of turmeric and are responsible for its bright-yellow to deep-orange pigmentation. Curcumin is the principal molecule that is fat-soluble. It is also a powerful antioxidant and works as a potent anti-inflammatory agent. Curcumin activates white blood cells in the body, enhancing its antibody response. It also works as an effective antibacterial or antiviral agent that fights viral infections like colds and other ailments. In India, it has been used for thousands of years as a spice and medicinal herb.

Turmeric also contains volatile oils, including zingiberene, atlantone, and turmerone. All of these compounds contribute to the various health benefits of turmeric.

Health Benefits of Turmeric Milk

In Ayurveda, turmeric has been used for health and wellness for as long as historical records have existed. From defending you against cold to preventing cancer, the benefits and uses of turmeric milk are plenty. Discover the health benefits of golden milk below, and start preparing and savoring it in the comfort of your home.

Turmeric milk enhances immunity

Turmeric has nutrients and certain bioactive compounds that possess antioxidant properties, help remove free radicals, and boost immunity by keeping away mild infections. Curcumin, the bioactive compound present in turmeric, has a demonstrated history of improving the functions of the immune system. Its antibacterial, antiviral, and antifungal qualities guard us against many ailments.

Turmeric milk helps defend against cold and sore throat

Turmeric stimulates mucus formation, which is responsible for flushing away germs that clog your respiratory system. You will be weary due to constant sneezing and headaches when you have a typical cold. Having a cup of hot turmeric milk can help with the expectoration of mucus, and relieve the symptoms of cold and sore throat.

Turmeric milk improves the health of the digestive system

Curcumin in turmeric possesses anti-inflammatory, carminative, and antimicrobial properties that may promote the health of the gastrointestinal tract. Hence, turmeric milk is the perfect remedy for indigestion, stomach bloating, constipation, diarrhea, stomach ulcers, and other gastrointestinal issues. It also improves the symptoms of irritable bowel syndrome.

It helps regulate blood sugar levels

Curcumin in turmeric can help to lower blood glucose levels and other diabetes-related problems. Regularly drinking turmeric milk may aid in the stabilization of blood sugar levels and the management of diabetes. If you have diabetes, talk to your doctor about how turmeric, a good diet, and exercise can help you overcome your blood glucose levels.

It enhances cardiovascular health

Curcumin in turmeric inhibits the release of cytokines, which are the compounds involved in inflammation. These cytokines are primarily associated with cardiovascular disease. Turmeric also enhances artery function and regulates blood pressure and insulin levels. Thus, turmeric milk can help to regulate blood flow and improve blood circulation.

It helps regulate cholesterol levels

Turmeric is often seen as a natural remedy to regulate cholesterol levels. A research study demonstrated the effectiveness of turmeric extract in reducing cholesterol and triglyceride synthesis.

It provides relief during the menstruation phase

Menstruation can be a difficult period for a woman. The body weakens, and discomfort spreads throughout the body. Turmeric milk is an effective pain reliever for aches and pains. A glass of turmeric milk can give some much-needed relief from menstrual cramps.

It improves liver health

Turmeric milk is an excellent liver tonic since it works on detoxification pathways and other characteristics necessary for health and longevity. One glass of turmeric milk a day can often help purify your liver and eliminate all toxins, leaving you feeling revitalized.

It stabilizes respiratory problems

The antimicrobial effect of turmeric’s curcumin component produces sufficient warmth in your system to clear your airways of mucus and sinus troubles. Symptoms of respiratory infections, sinus infections, lung congestion, asthma, and bronchitis can be relieved by drinking warm turmeric milk every day.

It is good for the skin health

Traditionally, turmeric is used as a remedy for a number of skin conditions. Turmeric’s antibacterial and antiseptic effects, as well as its antioxidant and anti-characteristics, can help prevent acne and get rid of rashes on your skin. It also prevents melanin production and lightens the skin tone. It is effective in reducing hyperpigmentation.

Turmeric Milk improves bone health

Curcumin, in turmeric, has anti-inflammatory qualities, and milk, as we all know, is high in calcium, which is essential to good health. As a result, the mixture of curcumin and calcium helps to keep joint stiffness and persistent bone pain away. Drinking a cup of turmeric milk can help prevent osteoporosis and rheumatoid arthritis.

It improves memory and brain health

Curcumin, the active ingredient in turmeric, may help reduce symptoms of depression. Ginger used in turmeric milk may also boost brain function by improving reaction time and memory.

Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells. Hence, drinking turmeric milk on a regular basis can help reduce the decline in brain function from Alzheimer’s and Parkinson’s disease.

It can improve the quality of sleep and treat insomnia

Curcumin present in turmeric milk may reduce your anxiety levels, further promoting sleep quality. Recent studies have shown that turmeric can also prevent sleep deprivation. Thus, drinking a glass of turmeric milk has been shown to soothe the body and relax the mind.

It helps in weight loss

Turmeric contains metabolism-boosting compounds, which are essential for weight loss. It also increases the number of calories your body burns and is ideal for weight loss. When consumed in a caloric deficit, turmeric milk can help weight loss and promote strong immunity.

It helps prevent cancer

Turmeric milk has anticarcinogenic components that help prevent cancers. Curcumin inhibits the advancement of cancer cells at the molecular level, preventing them from spreading. Research shows us that curcumin can potentially treat or reduce the risk of cancers of the breast, ovaries, lungs, skin, brain, and digestive system. 

How to make Turmeric Milk

turmeric milk

In Indian households, turmeric milk has been used for conditions such as colds, congestion, headaches, and sore throats due to turmeric’s anti-inflammatory and antioxidant properties.

The simplest way to make turmeric milk is to heat milk in a saucepan and let it boil. Once it is boiled, you can turn off the heat, add a pinch of turmeric powder, mix well and serve it hot.

There are numerous variations of this recipe, and you can add flavors based on your preference.

Here’s another recipe for making it:


  • 1 cup of milk
  • 1/2 tsp turmeric powder
  • 1-inch ginger
  • 2 cloves
  • A pinch of black pepper
  • A pinch of nutmeg
  • 1/2 tsp honey or 1 tsp of jaggery (optional)


  • Bring the milk to a boil.
  • Add turmeric powder and all the spices and let it simmer for 4-5 minutes. Keep stirring when needed.
  • Transfer it to a cup and add the honey (Ayurveda advises not to heat honey as it is considered toxic or has toxic effects when heated. Remember to add it only in the last step before serving).
  • Stir well and drink it warm. This is great for people of all age groups including young kids only the quantity can vary.

Tip: To make it much more nutrient-dense, you can add powdered or slivered nuts like almonds, walnuts, and pistachios to the milk. It is perfect for cold weather and when you are not in the mood for elaborate meals.

Adverse effects of Turmeric Milk

  • There are a few concerns about the adverse side effects of turmeric use during pregnancy. Turmeric is believed to stimulate uterine contractions and cause bleeding, especially before full term (37 weeks). It could increase the risk of miscarriages and preterm births. Before consuming turmeric milk during pregnancy, you should take your doctor’s advice.
  • Regular consumption of turmeric milk may aggravate kidney stones. Turmeric contains 2% oxalate and can cause kidney stones in susceptible individuals when consumed in high doses. Hence, please avoid use if you have kidney issues.
  • Excess turmeric may hamper iron absorption into the body. Regular consumption of turmeric milk may lead to iron deficiency in people who do not consume enough iron.


Also known as golden milk, this elixir is touted for its therapeutic uses. The antioxidant and anti-inflammatory compounds in turmeric milk may provide an array of health benefits, ranging from a healthier heart to stronger bones, improved digestion, and a lower risk of cancer. Add it to your daily routine, and let it work its magic!

However, excess of anything is bad, so health experts recommend limiting your consumption to a glass a day. Hence, consume it in moderation and consult your doctor regarding the ideal dosage!

Understandably, it is not possible to consume turmeric milk everyday due to personal reasons. In such cases, supplementation is a lifesaver! Try out the turmeric immunity booster supplements from BodyFirst for high quality supplementation and guaranteed results.

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