This one of my favorite winter time drinks. It is soothing to the body, mind and soul, plus it has many health benefits as you will discover. While many of you may want to use traditional dairy milk for Golden Milk, cows milk can block the absorption of curcumin, a potent antioxidant and other antioxidants provided from Golden Milk.
Dairy Proteins Binding to Antioxidants:
Proteins in dairy milk can bind to curcumin, potentially reducing its bioavailability and effectiveness. A study published in Food Chemistry (2011) demonstrated that casein, the primary protein in dairy, may inhibit the absorption of polyphenols (like curcumin) by forming complexes that are harder for the body to absorb.
The Health Benefits of Golden Milk: A Science-Backed Elixir
Golden milk, also known as turmeric milk, is a traditional Ayurvedic beverage that has gained widespread popularity for its potential health benefits. Made with a blend of turmeric, warm milk (dairy or plant-based), and spices like cinnamon, ginger, and black pepper, this golden-hued drink is both comforting and nourishing. But beyond its rich flavor lies a treasure trove of health benefits, supported by science. I suggest using Ceylon cinnamon, it’s safer for our liver.
Anti-Inflammatory and Antioxidant Power
The key ingredient in golden milk is turmeric, which contains curcumin—a compound known for its potent anti-inflammatory and antioxidant properties. Chronic inflammation is linked to numerous diseases, including heart disease, arthritis, and diabetes. Curcumin helps combat inflammation by inhibiting inflammatory pathways in the body. Scientific Evidence: A study published in Advances in Experimental Medicine and Biology (2007) highlights curcumin’s ability to modulate inflammation and oxidative stress, reducing the risk of chronic diseases. Another review in Molecules (2021) confirms that curcumin is effective in neutralizing free radicals and boosting the body’s own antioxidant defenses.
Supports Joint Health
Golden milk is often recommended for people with arthritis and joint pain. The anti-inflammatory effects of curcumin, combined with the benefits of ginger (another common ingredient in golden milk), can help reduce symptoms of osteoarthritis and rheumatoid arthritis. Scientific Evidence: A randomized controlled trial published in Phytotherapy Research (2016) found that curcumin supplementation was as effective as ibuprofen in alleviating pain and improving function in patients with knee osteoarthritis.
Boosts Immunity
Golden milk is a powerful immune booster, thanks to its combination of turmeric, ginger, and cinnamon—all of which have antimicrobial and antiviral properties. These ingredients can help the body fight off infections and support overall immune function. Scientific Evidence: A study in Journal of Clinical Immunology (2007) demonstrated that curcumin modulates the immune system, enhancing the body’s ability to respond to pathogens. Ginger, a key spice in golden milk, has been shown in International Journal of Preventive Medicine (2013) to enhance immune function and reduce oxidative stress.
Promotes Digestive Health
Golden milk can soothe digestive discomfort and improve gut health. Ginger and black pepper, commonly included in the recipe, stimulate the production of digestive enzymes and aid in nutrient absorption. Black pepper also enhances the bioavailability of curcumin, making it more effective. Scientific Evidence: Research published in Food & Function (2015) confirms that piperine, the active compound in black pepper, enhances the absorption of curcumin by up to 2,000%. A study in Digestive Diseases and Sciences (2011) highlights ginger’s role in reducing bloating, indigestion, and nausea.
Enhances Brain Health
Curcumin’s neuroprotective effects make golden milk a potential ally for brain health. Curcumin has been shown to improve cognitive function and may help reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Scientific Evidence: A study published in American Journal of Geriatric Psychiatry (2018) found that curcumin supplementation significantly improved memory and mood in older adults with mild memory complaints. Another study in Frontiers in Aging Neuroscience (2019) highlights curcumin’s ability to reduce amyloid plaque buildup, a hallmark of Alzheimer’s disease.
Supports Heart Health
Golden milk may promote cardiovascular health through its anti-inflammatory and cholesterol-lowering properties. Turmeric, cinnamon, and ginger have all been linked to improved heart health by reducing risk factors like high cholesterol, blood pressure, and oxidative stress. Scientific Evidence: A meta-analysis in Nutrition Journal (2013) showed that curcumin reduces LDL (“bad”) cholesterol levels and increases HDL (“good”) cholesterol levels. Cinnamon has been found in studies published in Diabetes Care (2003) to improve blood sugar control and lipid profiles, reducing the risk of cardiovascular disease.
Enhances Sleep Quality
Golden milk’s warm, soothing nature makes it an ideal bedtime drink. Ingredients like turmeric and cinnamon may help reduce stress and promote relaxation, leading to better sleep. Scientific Evidence: Research in Phytomedicine (2006) suggests that curcumin can alleviate stress and anxiety, which are common culprits of poor sleep. Cinnamon has been found to regulate blood sugar levels, preventing nighttime energy dips or spikes that can disrupt sleep.
How to Make Golden Milk
Here’s a simple recipe for making golden milk at home:
Ingredients:
•1 cup milk (almond, coconut, or cashew milk)
•1/2 teaspoon turmeric powder
•1/4 teaspoon cinnamon powder
•1/4 teaspoon ginger powder (or freshly grated)
•A pinch of black pepper (to enhance curcumin absorption)
• add monk fruit, stevia or a teaspoon of honey or maple syrup (optional, for sweetness)
Adding a fat such as coconut oil or grass-fed butter enhances the absorption of the turmeric.
Instructions:
1.Heat the milk in a saucepan over medium heat.
2.Add the turmeric, cinnamon, ginger, and black pepper. Stir well.
3.Simmer for 5 minutes, allowing the flavors to meld.
4.Strain into a cup, sweeten if desired, and enjoy warm.
Caution:
Both turmeric and ginger are natural blood thinners so use caution if drinking or using these spices if you are on blood thinning medications.
Conclusion
Golden milk is more than just a comforting drink; it’s a potent health elixir backed by science. From reducing inflammation to supporting immunity, digestion, and brain health, this ancient remedy offers a wide range of benefits. Whether enjoyed as a daily wellness ritual or an occasional treat, golden milk is a delicious way to nurture your body and mind.
Healthy Wishes
Wally Bishop I.N.H.C., C.N.C., C.I.C.P.
Board Certified Holistic Health Practitioner
Board Certified Functional Nutrition Coach
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
References:
1.Aggarwal, B. B., & Harikumar, K. B. (2009). Potential therapeutic effects of curcumin, the anti-inflammatory agent. Advances in Experimental Medicine and Biology.
2.Panahi, Y., et al. (2016). Efficacy of curcumin in management of knee osteoarthritis: A randomized trial. Phytotherapy Research.
3.Small, G. W., et al. (2018). Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults. American Journal of Geriatric Psychiatry.
4.Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods.
