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.

Whether Golden Turmeric Milk is medicinal for you depends how you use it.
Step 1 is to get familiar with the Basic Recipe.
Step 2 is preparing it using the Medicinal Method, only slightly more advanced.
Step 3 is to personalize it for your health needs. Select from the varities of Golden Turmeric Milk recipes below

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.
That’s it – you’re ready to enjoy!
OR! Use the more Medicinal Method below!
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.
- Add all the spices to 250 ml water and bring to a boil.
- Add 250ml of the milk. You now have 500ml liquid.
- Boil until only 250ml remains.
- Add the oil.
- 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 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.
Susan Pulley, Ayurvedic Practitioner and Instructor