What is golden milk?
Golden milk is a beverage made by mixing turmeric, a spice that contains curcumin, with milk and sometimes other ingredients like honey, ginger, cinnamon or black pepper. The resulting drink has a lovely golden color, which is where it gets its name.
Turmeric has been used for centuries in Ayurvedic and Chinese medicine traditions for its potential health benefits. More recently, it has become popular in the West as a health drink that some claim can aid digestion, reduce inflammation and boost immunity when consumed regularly.
Potential benefits of drinking golden milk
Here are some of the ways that drinking golden milk on a regular basis may benefit your health:
Reducing inflammation
The curcumin in turmeric has powerful anti-inflammatory properties. Inflammation is associated with many chronic diseases, so curcumin’s ability to help reduce inflammation could potentially have wide-ranging health benefits. Research shows curcumin may be particularly beneficial for reducing joint inflammation associated with arthritis.
Boosting antioxidant capacity
Curcumin is a potent antioxidant. Antioxidants help neutralize free radicals, compounds that can damage cells and lead to aging and disease. Having more antioxidants through foods like turmeric may help boost overall health and resilience.
Supporting healthy digestion
Turmeric can help stimulate bile production and may ease indigestion and gas. Curcumin appears to relax the muscles that line the digestive tract. This smooth muscle-relaxing action may help improve digestion and relieve discomfort.
Promoting healthy liver function
Some research indicates that curcumin promotes the production of bile by the gallbladder, which may support healthy liver function and digestion. More research is needed to confirm turmeric’s specific effects on liver health.
Regulating blood sugar levels
Curcumin may help stabilize blood sugar levels. This could make golden milk beneficial for people with insulin resistance or type 2 diabetes. However, more human research is needed before definitive conclusions can be made.
Supporting cognitive function
Some studies suggest curcumin may help protect the brain from age-related mental decline. It may also promote attention, memory and mood in healthy middle-aged and older adults. More research is underway examining turmeric’s potential brain-boosting benefits.
| Potential benefit | Proposed mechanism |
|---|---|
| Reduces inflammation | Curcumin has anti-inflammatory properties |
| Boosts antioxidants | Curcumin is a potent antioxidant |
| Supports digestion | Curcumin helps stimulate bile production and relax digestive muscles |
| Promotes liver health | Curcumin stimulates bile production |
| Regulates blood sugar | Curcumin may help stabilize blood sugar levels |
| Supports brain function | Curcumin may protect against age-related mental decline |
Is it safe to drink golden milk every night?
For most people, drinking a cup of golden milk each night is likely safe, as long as the turmeric dosage is moderate. Up to 1-3 grams of turmeric root powder per day appears to be well tolerated by adults. Higher doses are more likely to cause side effects like diarrhea or nausea.
That said, there are some individuals who may want to moderate their intake of golden milk:
– Pregnant women – Use turmeric in food amounts, but avoid medicinal quantities until more research is done on turmeric supplementation in pregnancy.
– People with gallbladder disease – Turmeric can stimulate gallbladder contractions, so it should be avoided in cases of gallstones or obstruction.
– People taking blood thinners – Turmeric may increase blood thinning and boost bleeding risk in those on anticoagulant medications.
– People with gastrointestinal issues – Turmeric can worsen reflux and may irritate the stomach lining in some individuals.
– People with hormone-sensitive conditions – Turmeric may act like estrogen in the body, so those with cancers that can be influenced by estrogens should use caution.
So in summary, having a cup of golden milk nightly appears to be safe for most people. But some individuals may want to exercise more caution and limit intake if they have any of the medical conditions mentioned above. When in doubt, talk to your doctor.
How to make golden milk
Golden milk is easy to make at home. Here is a simple recipe:
Ingredients
– 1 cup milk of choice – dairy, plant-based or coconut milk all work well
– 1/2 teaspoon ground turmeric or grated turmeric root
– 1/4 teaspoon ground ginger or grated fresh ginger
– 1/4 teaspoon ground cinnamon
– Pinch of black pepper
– Sweetener to taste – maple syrup, honey, agave
Instructions
1. Combine all ingredients in a small saucepan and gently heat over medium-low, whisking occasionally, until warmed through. Do not boil.
2. Transfer to a mug and enjoy. For best absorption of curcumin, drink golden milk with a meal, not on an empty stomach.
3. Store any leftovers in the fridge for up to 4 days. Reheat before drinking.
Try adding other healing spices like cardamom, nutmeg or cloves. You can also blend in coconut oil or ghee for extra creaminess and healthy fats.
Potential side effects of drinking too much golden milk
Golden milk is likely safe when consumed in moderation, but drinking large amounts may cause some undesirable effects:
– Upset stomach – Excess turmeric can cause nausea, diarrhea, bloating and acid reflux in sensitive individuals. Reduce intake if it doesn’t sit well.
– Blood thinning – High doses of turmeric may dangerously increase anticoagulation in those on blood thinner medications.
– Drug interactions – Turmeric can interact with some medications like antidepressants and diabetes drugs. Speak with your doctor.
– Iron deficiency – Turmeric has been associated with decreased iron absorption in some populations. People prone to iron deficiency should take care with very high doses.
– Hypersensitivity – Some people are allergic to turmeric and experience rashes, headaches or swelling after drinking golden milk. Discontinue use if any signs of hypersensitivity occur.
Stick to the recommended daily dosage of turmeric and avoid exceeding 1-3 grams of powdered root per day unless advised to take more by your doctor.
The bottom line
For most people, drinking one cup of golden milk per day is a safe, healthy habit that may provide anti-inflammatory, antioxidant and digestive benefits alongside a tasty dose of nutrients. However, some populations like pregnant women and those taking blood thinners may want to exercise more caution.
As with any supplement, it’s a good idea to chat with your healthcare provider if you have any specific health concerns before making golden milk an everyday ritual. But sipping this soothing turmeric-spiked latte in moderation as part of a balanced diet and lifestyle can be a lovely way to boost overall wellness.