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We’ve Got The Golden Milk Ticket

What Is Golden Milk?


The Golden Milk that has traveled across the ocean to western cultures is based on a traditional Ayurvedic drink that has been savored for centuries. Many used golden milk to support the mind, body, and spirit, but is golden milk the cure-all tea that people claim?. Curcumin is a naturally occurring compound of the Curcuma longa plant. It’s a part of the ginger family and touts major anti-inflammatory benefits that have bee proven in scientific studies. So what is Gloden Milk? And why have the Ayurvedic communities been using it for so long? 

Haldi ka doodh as it’s traditionally known – helps to naturally strengthen immune support, one of the elements: turmeric has long been used as an anti-inflammatory. This vibrant yellow root is combined with black pepper, cardamom, cinnamon, and coconut oil or traditionally ghee to make up Golden Milk. Many other herbs and spices can be added (and always have been) to offer additional support. I add ginger, nutmeg, and other warm spices to enhance flavor and anti-inflammatory properties.

Ayurveda And Turmeric Tea

Ayurvedic Medicine is the practice of balance and literally translates from Sanskrit to the knowledge of life and longevity. The basic principles of Ayurveda were thought to have developed in the mid-first century. The ancient text of Sushruta Samhita which is the basis of Ayurveda was taught to physicians and has been developed over two centuries. This alternative medicine has varied over time, using combinations of herbal compounds and minerals. Dosa balance is at the core of the practice and states that suppressing natural human urges is unhealthy and leads to illness. Emphasis is placed on the types of food we intake, sleep habits, and sexual activity in our lives and how we can find a balance of these elements. 

The Ayurveda use of alcoholic beverages is well-documented, utilizing raw materials and fermentation creating an alcoholic brew. Commonly it is used to help digestion, create dryness, loosen joints, saying it enters and cleans pores in the body and removes toxins. 

The use of roots, leaves, fruits, bark, or seeds are a big part of treatment in the ayurvedic practice as well as various fats, including coconut oil and ghee. This is where golden milk was born and is still often serves as a bedtime drink for many Hindus. Let’s explore what the potential benefits of golden milk are, I have also included a recipe at the bottom of the article.

Golden Milk Tea

The Benefits Of Golden Milk ​

There is much research into the ingredients that are typically found in golden milk tea. Many of the key ingredients are packed full of antioxidants, which have been shown to fight cell damage and protect your body from infection and disease. The anti-inflammatory benefits of Curcumin have been suggested to out way some pharmaceutical drugs, minus the side effects. 

Ginger, cinnamon, and turmeric have all been linked to greater brain functionality and some studies have shown it increases brain-derived neurotrophic factor. BDNF is a compound in our brains that help form new pathways, connections, and growth of brain cells. Lower levels of this compound have been linked to diseases such as Alzheimer’s, schizophrenia, and epilepsy.

The research groups are far and few, with a small test pool, more work still needs to be done. Let’s look at the key ingredients in golden milk and discuss the known benefits.  



Turmeric is a versatile root that supports a healthy inflammatory response in the whole body while maintaining overall health and vitality. It offers whole-body support, with both antioxidants and support for a healthy inflammatory response.

Black Peppercorns for golden milk

Black Pepper

Traditionally paired with Turmeric to support absorption. Black Pepper also adds a hint of spiciness and depth. This spice is very common in Ayurveda, it stokes digestive fire, by promoting the natural release of digestive secretions. It’s actually been called the “King of Spices.”


Vanilla beans for golden milk


The sweet aroma of this pod has long been used to naturally boost mood. Vanilla just tastes so good in warm milk! Traditionally, it was considered to support the nervous system and was used to boost libido.

ginger root


Around the world, people have been using it for thousands of years, for its culinary and medicinal properties. Ginger’s incredible abilities to soothe everything from digestive problems with inflammation make it a great addition to golden milk.

Cinnamon for golden milk


At the end of the day, cinnamon is one of the most delicious and healthiest spices on the planet. It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits.

Cashews are great in golden milk


Although cashews are one of the lowest in fiber nuts, they are packed with vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, and iron.


Golden Milk Recipe


Golden Milk “Turmeric Tea”

  • 1 cup milk (coconut milk or almond milk can be substituted)

  • 1 cinnamon stick

  • 1 (1-inch) piece turmeric, unpeeled, thinly sliced, or 1/2 teaspoon dried turmeric

  • 1 (1/2-inch) piece ginger, unpeeled, thinly sliced

  • 1 tablespoon honey

  • 1 tablespoon virgin coconut oil

  • 1/4 teaspoon whole black peppercorns

  • Ground cinnamon (for serving)

Combine in medium pot and simmer for 10 minutes, strain and enjoy 🙂

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