Imagine a drink that could help you in over 150 different ways. Sounds pretty good, right? Well, golden milk is a warming drink containing turmeric, a spice which has over 150 potentially therapeutic activities. Drinking golden milk in place of your usual cuppa could have all sorts of benefits, from helping reduce inflammation to supporting healthy cholesterol levels and improving wound healing.
Read on for full details on exactly what golden milk contains, how it could help you, and how you can make your own.
Golden milk has been used in Ayurvedic medicine
Golden milk contains one key health boosting ingredient: turmeric. Turmeric is part of the ginger family, and originates from the root of the Curcuma longa plant. Turmeric has been widely used in India for many years, but has only recently started to gain popularity in the western world.
In Ayurvedic medicine, turmeric is used to treat:
- Common colds
- Throat infections
- Liver problems
- Wounds and sores
Turmeric is so highly regarded in India that it’s often used as part of religious ceremonies and weddings. 
How can golden milk benefit your health?
There are so many ways that turmeric can benefit your health, and we’ve listed some below.
Potential benefits of turmeric 
- Lower blood pressure
- Improve skin conditions
- Regulate metabolism
- Maintain healthy cholesterol levels
- Improve digestion
- Boost immunity
- Reduce inflammation
When combined with black pepper, the effects are even more powerful
In golden milk, turmeric is often combined with black pepper – and it’s not just about taste. Even a tiny amount of black pepper massively increases the absorption of turmeric into your bloodstream, maximizing your chances of seeing health benefits.
Turmeric contains an active compound named curcumin, while black pepper contains piperine. Piperine inhibits drug metabolism, meaning that larger amounts of curcumin are absorbed directly into the bloodstream. 
How to make golden milk
This magical milk is usually made using a mixture of coconut milk, turmeric and black pepper. Recipes vary though, and you could swap coconut milk for another variety like soy, almond, oat or rice milk. Extra spices can also be added for flavor, with cinnamon being a popular option.
Golden Milk Recipe
- 2 cups of your favorite milk (rice, almond, oat, dairy, etc)
- 1 teaspoon turmeric
- 1/2 teaspoon cinnamon (optional)
- Pinch of black pepper
Heat milk gently in a saucepan, before adding the rest of the ingredients and simmering gently for 3 – 4 minutes.
Golden Milk Powder Recipe
1 cup turmeric powder
1/2 cup cinnamon powder
2 teaspoons of black pepper
Simply mix the powders together and store in a jar, then add two teaspoons to two cups of warm milk anytime you fancy a drink. Add ginger, cayenne pepper or sugar/syrup to taste.
Golden Milk Paste Recipe
- 1 cup turmeric
- 1 cup water
- 2 teaspoons black pepper
- 10 tablespoons virgin coconut oil
Cook the water, turmeric and black pepper over a low heat for 10 minutes, until it forms a thick paste. Then, whisk together with coconut oil and store in a glass jar. Keep refrigerated.
Heat one teaspoon of paste along with two cups of milk for quick and easy golden milk. Whisk if necessary.
Where to get turmeric
Turmeric is available in most health food shops and large supermarkets, and can often be found in ethnic supermarkets. It’s worth shopping around to compare prices, especially if you plan to buy large amounts of turmeric. Ordering online is often the best option when buying in bulk.
Who should drink golden milk?
It’s worth giving golden milk a try if you:
- Suffer from stomach aches
- Have skin problems
- Are trying to manage your weight
- Struggle with high cholesterol
- Struggle with high blood pressure
- Want to boost your immunity against coughs and colds
If you’re pregnant, have a pre-existing health condition, family history of heath problems, or are on medication, consult your doctor before drinking turmeric milk.
Next time you fancy a cup of tea, try golden milk instead. You might be surprised by how many benefits you see.