Although Golden Turmeric Milk is not an authentic ancient remedy as it is so often celebrated today, its popularity and health benefits hold true.

It *is* delicious, and if you know the effect you want, you can create combinations that do give a healthy effect for your unique needs.

Golden Milk Basic Ingredients & Method

Basic Ingredients:

• 250ml any type of milk*
• 1 tsp turmeric powder
• Ginger* or Black Pepper 
• Other Spices*
• An oil*

Instructions:

• Add all ingredients and bring to a gentle boil for 3 minutes. 
• Cool to tea temperature and drink.
• Ginger or black pepper enhances the effect of turmeric and balance the milk.

Medicinal Method

When you’re ready for the a little more advanced recipe, use this method and select a delicious variation for your health needs. 

For a more medicinal effect, you’re going to make a milk decoction. 

1. Add all the spices to 250 ml water and bring to a boil. 
2. Add 250ml of the milk. You now have 500ml liquid. 
3. Boil until only 250ml remains. 
4. Add the oil. 
5. Drink warm.

Build your own recipe for Golden Turmeric Milk from these ingredients

Ingredient 1- Select a type of Milk

• Cow’s milk – cooling, nourishing, heavy, mildly laxative
• Goat’s milk – cooling, nourishing, lighter than cow’s milk, mildly constipating so useful in multiple bowel movements per day or IBS
• Almond Milk – warming, nourishing, nerve tonic, recovers muscle, libido
• Oat Milk – warming, nourishing, reduces fatigue and stress, helps remoisten dry intestines
• Coconut Milk – cooling, nourishing, oily, heavy
• Soy Milk – cooling, difficult to digest, recovery from illness or deep fatigue, helps clear mucus

Ingredient 2- Choose an Absorption-Booster from black pepper, grated fresh ginger, or ginger powder

• Fresh ginger loosens stuck mucus due to its internal dialating effect. Use when there is discomfort from bloating and stuck gas causing lack of appetite. Increases Agni, but not Ama.
• Dry ginger absorbs water so it can make the stool slightly harder. Helps with stomach and digestion upset because it completes the processing of incompletely-digested food (Read: What is Ama and why you want to get rid of it). Helpful in heart conditions
• Black pepper is drying & hot. It liquifies mucus,  and helps reduce intestinal spasms that need dilation.

Ingredient 3- Select Supporting Spices in the following amounts:

• ½ cinnamon powder. Cooling internally. Strengthens. Replaces sexual fluids. Thirst
• ⅛ tsp clove powder or 2 cloves. Neutral. Abdominal pain, anti-bacterial, circulation
• ¼ nutmeg – Heating. Sleep, stress-resilience, aphrodesiac, KV digestive disorders
• 2-3 saffron strands – for toning the uterus muscle, aphrodesiac, improving complexion and reducing blemishes

Ingredient 4- Add an oil 

• Ghee – cooling, light to digest, enhancing digestive strength
• Coconut oil – cooling, heavy, reducing digestive strength
• Or omit if you selected a milk that naturally contains oils: cow, goat, or coconut milk

Ingredient 5- Optional sweetener

• 1 tsp of honey  – scraping effect, Kapha reducing
• 1 tsp maple syrup – neither heating nor cooling, promotes heavy & moistening, Vata and Pitta reducing
• ½ tsp sugar – cooling, nourishing, Pitta reducing

Healthy Variations of Golden Turmeric Milk Recipe

The variations are many, but from the recipes above, you might be able to pick up a little information about the qualities of each ingredient. There’s a list of suggested ingredients at the bottom of this article.

Golden Turmeric Milk Basic Recipe Simply for deliciousness

• Milk
• Turmeric
• Black pepper
• Ginger

Golden Turmeric Milk
for Nourishing, Grounding, Recovering Energy

• Almond milk
• Cinnamon
• Turmeric
• Ginger
• Ghee

Golden Turmeric Milk
For Cooling and calming

• Boil a ½ tsp clove in 125ml water
• Milk or coconut milk
• Turmeric
• Ginger
• Pinch of clove

Golden Turmeric Milk
For Lowering Blood Sugar levels, Stabilizing sugar cravings

• Goat or Oatmilk
• Turmeric,
• Cinnamon
• Ginger
• Crushed pepper
• Honey (optional)

Golden Turmeric Milk
For balancing women’s hormones

• Soymilk
• Turmeric
• Ginger
• saffron

Personalizing is important. Select and enjoy one for your health needs.

Golden Turmeric Milk is claimed to be good for a panacea of nearly everything, I would argue that’s because its main ingredient Turmeric (Curcuma longa) is arguably effective for improving digestion, which is likely what drives its many claimed effects: reducing inflammation and joint pain, acting as an antioxidant, reducing heart disease, lowering blood sugar, working as an anti-bacterial, antiviral, antifungal. It’s even said to improve brain function, memory and moods. And there is increasing evidence that it may even reduce the risk of cancer.

I lead programs that help people actually do the Ayurveda non-negotiables that lead to thriving health & vitality. I help women do what they know they should do to get their lives back from fatigue and hormone imbalance, so they feel energized and vibrant.



I’m a trained Ayurvedic practitioner with over a decade of clinical and teaching experience. My specialties are women’s hormones, menopause, low energy and burnout.