What is Golden Milk and How to Make It

People Empowerment Project
4 min readDec 30, 2021

Golden Milk is an age old Indian drink which over recent years has begun gaining attention and use in Western culture. With a wide range of health benefits, delicious to drink and best of all easy to make it’s no wonder why!

So before we give you the recipe lets run through the health benefits of Golden Milk.


Studies show that ginger, cinnamon and curcumin, whcih is the active ingredient in turmeric, have potent anti-inflammatory properties.

Chronic inflammation plays a major role in chronic diseases, including cancer, Alzheimer’s, metabolic syndrome and heart disease.

Studies even suggest that the anti-inflammatory effects of curcumin are comparable to those of some pharmaceutical drugs, but without any of the side affects.

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

One study in 45 people with rheumatoid arthritis found that 500 grams of curcumin daily reduced joint pain more than 50 grams of a common arthritis drug or a combination of curcumin and the drug .

In a 6-week study in 247 people with osteoarthritis, those given ginger extract experienced less pain and required less pain medication than those given a placebo.


Studies also suggest that Golden Milk may improve brain function.

Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF simply put is an essential compound that helps your brain form new connections and promotes the growth of new brain cells.

Low levels of BDNF have been linked to various brain disorders including Alzheimer’s disease.

Studies indicate that cinnamon may reduce the symptoms of Parkinson’s disease.

Let’s not forget Ginger, which has shown in animal studies to improve reaction times and help protect against age-related brain function loss.


Curcumin, the active ingredient in Turmeric has shown to improve mood and reduce depressive moods in individuals. More research is needed but in a study over a 6 week period 60 individuals with major depressive disorders were given Curcumin or an anti-depressant pharmaceutical.

Those given only curcumin experienced similar improvements as those given antidepressants. Though the study was limited in its findings we can also assume that none of the long-term side effects associated with prescribed anti-depressants will be present while taking Curcumin.

Low levels of BDNF may also be associated with depression and since as we mentioned earlier Curcumin boosts BDNF levels it makes logical sense that Curcumin can improve depression.


Test-tube studies attribute anti-cancer properties to 6-gingerol, a substance found in large amounts in raw ginger.

Animal studies also suggest that compounds in cinnamon may help reduce the growth of cancer cells.

Curcumin also appears to fight against cancerous cells and prevent the growth of new blood vessels in tumours, thus limiting their ability to spread.


Golden Milk has been used in India to help boost immunity for centuries, helping fight against colds and other viral infections.

Research does support this as well, Curcumin in particular has been found to have antibacterial, antiviral and antifungal properties.

Ginger is also found to inhibit the growth of some bacteria and also fight against the human respiratory syncytial virus.

The active compound in cinnamon may also prevent the growth of bacteria and help treat urinary tract infections caused by fungi (candida)


Aside from the list of benefits above, there is a range of other health benefits associated with the active ingredients in Golden Milk. From Bone strength through to digestion, the more you look into it the more you discover just how beneficial these amazing plants are.

So now that you’ve read the range of health benefits associated with this drink, lets take a look at how we can make Golden Milk.


There is nothing special required to make Golden Milk, you can make this at home with readily available ingredients. We recommend using fresh organic ingredients where at all possible.


  • 1/2 cup (120ml) of unsweetened milk of your choice
  • 1-inch piece fresh turmeric root, peeled and then grated (or 1 tsp turmeric powder)
  • 1 tsp cinnamon
  • 1/2 inch piece fresh ginger root, peeled and grated (or 1/4 tsp ground ginger
  • 1 tsp raw virgin coconut oil
  • 1/2 tsp freshly ground peppercorns. (adjust to taste)
  • Add Honey, Stevia or maple syrup to taste.


  • Blend all ingredients together until smooth consistency
  • Leave to simmer in a pan for around 10 minutes, ensure you do not burn and keep stirring the mixture.
  • If using fresh ingredients, i.e Ginger and Tumeric root then strain before drinking.
  • That’s it, now enjoy!



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