7 Golden Milk Benefits for Wellness

Sip your way to calm with golden milk. This spiced, nutrient-rich beverage supports relaxation, inflammation, and overall health, making it an easy and delicious addition to your wellness routine.

By Rachel Gargano, MS, RD, CSSD, CBS

— On Oct 15, 2025

In this article:

Whether it’s a calming cup of tea before bed or an early morning workout, we’re all looking for ways to release tension, unwind, and find a moment of calm. There are plenty of supplements designed to support these benefits, from ashwagandha to rhodiola, but none are quite as comforting or enjoyable as golden milk.

Think of this wellness drink as a “hug in a mug”: a warm, cozy beverage that’s also packed with beneficial nutrients and ingredients. In this article, we’ll dive into what golden milk is, the potential health benefits it provides, and the best way to incorporate it into your routine with a golden milk powder like Golden Hour.

The health benefits of golden milk at a glance:

Rich in antioxidants for longevity
Aids inflammation and joint health
Contributes to cognitive function
Supports mood and stress management
Aids digestion
Contributes to bone health
Supports better sleep

What Is Golden Milk?

With a color as bright as its name, golden milk (also called haldi milk, turmeric milk, or haldi doodh in Hindi) is a traditional Ayurvedic drink made with whole milk, turmeric, and other spices. This comforting concoction has long been praised for supporting inflammation, immune health, and other potential benefits, and it’s recently gained popularity on social media.

Key Ingredients in Golden Milk Powders

Though most commonly just a mix of turmeric and milk, some golden milk recipes include:

Milk (dairy, coconut, oat, or soy milk): Rich in calcium and vitamin D; delicious creamy base for the blend
Ground turmeric (curcumin): An anti-inflammatory and antioxidant powerhouse; the main ingredient that gives the blend its signature bright golden hue
Ground black pepper: Enhances curcumin absorption
Grated ginger: Antioxidant properties and supports digestion and immunity
Ashwagandha: Not in every blend, but it offers stress support when included
Cinnamon: Antioxidant properties and adds flavor
Nutmeg, Cloves, Maple Syrup, Honey, or Vanilla Extract: Add warmth, sweetness, spice, and aromatic flavor, though this differs by blend

Did You Know? Using milk as the base for this healthy drink not only adds creaminess but also provides protein, calcium, and vitamin D, supporting bone health and nutrient absorption.

Top 7 Benefits of Golden Milk

Golden milk is more than just a cozy, traditional Indian drink; it’s a blend of bioactive compounds, antioxidants, and traditional Ayurvedic herbs that support various aspects of health, from mood to digestion.

1. Rich in antioxidants for longevity

Curcumin, the active compound in turmeric, has been used for centuries in Ayurvedic medicine for its powerful anti-inflammatory and antioxidant benefits. Antioxidants help protect your cells from oxidative stress, a process linked to premature aging. In fact, turmeric’s reputation for supporting longevity is one reason it’s often included in skin care products.

Research consistently shows that diets high in antioxidant-rich foods may lower the risk of infections and certain health conditions, contributing to overall immune wellness. Golden milk goes beyond turmeric: cinnamon and ginger, two other common ingredients, are also rich in antioxidants, making this golden latte a potent blend for daily health.

2. Aids inflammation and joint health

Many of the ingredients in golden milk, including turmeric, cinnamon, and ginger, have potent anti-inflammatory properties that may help joint health.

A 2022 review of 29 randomized controlled trials involving 2,396 participants with various types of joint pain found that curcumin or turmeric extract helped with inflammation and pain. Similarly, a 2020 review showed that ginger, taken orally or applied topically, helped participants experience less frequent pain and supported knee function compared with a placebo.

These findings suggest that regularly consuming golden milk may help manage both inflammation in the body and the symptoms associated with inflammatory conditions.

3. Contributes to cognitive function

The same three ingredients highlighted for their antioxidant and anti-inflammatory benefits, turmeric (curcumin), cinnamon, and ginger, have also been linked to brain health and cognitive support. Research suggests that curcumin extract may increase levels of brain-derived neurotrophic factor (BDNF), a compound that helps the brain form new connections and supports the growth of brain cells, which are essential for proper brain function.

Cinnamon has shown potential for supporting cognitive function in animal studies, while ginger may help improve memory and reaction time in humans. Incorporating these ingredients into your diet, such as through golden milk, may support overall cognitive wellness and dealing with occasional brain fog.

4. Supports mood and stress management

Turmeric, particularly its active compound curcumin, has been shown to support mood and alleviate stress. In a 12-week study, 80 participants took either a curcumin supplement or a placebo. After four weeks, those taking curcumin reported lower levels of tension, anger, confusion, and fatigue compared with the placebo group. By the end of the 12 weeks, the curcumin group continued to experience reduced fatigue and stress.

Some golden milk blends also include ashwagandha, an adaptogen that helps the body manage stress by regulating the stress hormone cortisol. The active compounds in ashwagandha, called withanolides, are believed to support this process by moderating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s stress response.

5. Aids digestion

Ginger, a common ingredient in golden milk, is widely used as a home remedy for nausea and vomiting and may help support digestive health. One study in people experiencing nausea found that ginger was an effective and low-risk way to manage symptoms.

Turmeric may also help ease indigestion and other digestive discomfort, adding another layer of digestive support to golden milk.

6. Contributes to bone health

Not only does the cow milk in golden milk provide a rich and creamy base, but it also delivers calcium and vitamin D, which are both essential for building and maintaining strong bones. Calcium is a key mineral that strengthens bone structure, while vitamin D supports calcium absorption, helping maintain bone density. Without enough vitamin D, the body absorbs less calcium, which can lead to weaker, more brittle bones. Adequate intake of both nutrients may help prevent bone loss, strengthen bones, and impact the risk of fractures.

If you choose a plant-based milk (like coconut, soy, oat, or almond milk) for your golden milk, look for varieties that contain calcium and vitamin D, as not all plant-based options include these nutrients.

7. Supports better sleep

Golden milk may offer benefits for sleep, especially when enjoyed at night. Curcumin, the active compound in turmeric, may help with sleep quality and duration by addressing underlying inflammation that can disrupt normal sleep patterns.

Some golden milk blends also include ashwagandha, an adaptogen known to help the body cope with stress and anxiety, which are both common barriers to restful sleep. Ashwagandha may also increase levels of the neurotransmitter GABA, which promotes relaxation.

A six-week, placebo-controlled trial in 150 healthy adults with non-restorative sleep found that those taking 120 mg of standardized ashwagandha extract reported a 72% improvement in sleep quality compared with 29% in the placebo group. The study also measured objective improvements in total sleep time, sleep efficiency, and reduced nighttime awakenings, with no reported adverse effects.

Potential Side Effects of Golden Milk

While curcumin has many benefits, it can cause digestive issues for some people when consumed in large amounts. Studies show that high doses of pure curcumin (ranging from 0.5 to 12 grams per day) may lead to nausea, stomach cramps, or diarrhea.

Fortunately, turmeric is only about 3% curcumin, and golden milk recipes use far less turmeric than what would be required to reach those levels. Sticking to a moderate, one-serving-a-day habit helps most people enjoy golden milk without discomfort.

Golden milk’s ingredients may also interact with certain medications. If you are pregnant, nursing, or taking prescription drugs, it’s best to consult a health professional before making it part of your daily routine.

Did You Know? Ginger in golden milk may help ease nausea, including occasional motion or morning sickness, and support overall digestive comfort.

How to Enjoy Golden Milk

A traditional golden milk recipe involves gently warming milk with turmeric and other spices to create a soothing latte-style drink. While this recipe has been used for centuries, today, there are also golden milk powders like Live it Up Golden Hour that make it easy to enjoy the same benefits, and more, in one simple scoop.

Golden Hour combines turmeric with complementary ingredients like ashwagandha, ginger, cardamom, cinnamon, nutmeg, and black pepper to support additional aspects of your well-being.

And don’t feel limited to sipping it hot! Golden milk is just as versatile as your daily coffee or protein powder. Try adding this blend to:

Turmeric lattes over ice
Smoothies or protein shakes
Oatmeal, porridge, or overnight oats
Yogurt bowls
Chia pudding
Breakfast foods like pancakes and waffles
Baked goods or desserts (like muffins, cookies, or energy bites)
Dusted over vanilla ice cream or mango sorbet for a spiced twist!

Think of it as your cozy secret ingredient, whether you’re winding down at night or looking for a creative way to sneak in some extra flavor (and health benefits) during the day.

Unwind with Live it Up Golden Hour

If you’re looking for the best way to enjoy this classic concoction, Live it Up’s Golden Hour makes it easier than ever. This thoughtfully crafted blend combines ashwagandha, coconut, ginger, turmeric, cardamom, nutmeg, saffron, black pepper, and cinnamon, creating a warm, spiced drink designed to support relaxation and help your body adapt to stress.

Unlike traditional recipes that require multiple ingredients and prep time, Golden Hour gives you all the wellness perks in one convenient scoop. It’s free of artificial flavors, fillers, added sugar, as well as allergen-friendly, third-party tested for safety, and made in the U.S. with globally sourced ingredients.

Whether you sip it hot before bed, enjoy it iced on a sunny afternoon, or stir it into a smoothie, Golden Hour makes it simple to add a daily moment of calm and nourishment to your routine. With this blend, savoring the cozy, time-honored ritual of golden milk has never been easier or more delicious!

FAQs on Golden Milk Benefits

Still have questions about golden milk? Here are the answers to our most frequently asked questions:

What are the top turmeric benefits?

Turmeric’s active compound, curcumin, is known for its antioxidant and anti-inflammatory properties. It may support joint health, aid digestion, help with cognitive function, and contribute to overall immune wellness. Regular consumption can also support healthy aging and may help manage stress, making turmeric a versatile addition to your diet in foods, drinks, or golden milk blends.

Is golden milk safe to drink every day?

Yes, golden milk is generally safe for daily consumption when enjoyed in moderation. Stick to one serving per day to avoid potential digestive upset from high amounts of turmeric or other spices. People who are pregnant, nursing, or taking medications should consult their doctor before adding it to their routine, as ingredients may interact with certain medications.

Can I take ashwagandha with turmeric milk?

Yes. Ashwagandha is sometimes included in golden milk powders (like Live it Up Golden Hour) alongside turmeric, ginger, and cinnamon. This combination can support stress adaptation, relaxation, and overall wellness. Both are safe for most adults when taken in moderate amounts. As with any supplement or herbal blend, consult your healthcare provider if you are pregnant, nursing, or taking medications.

What is the best time of day to drink golden milk?

Golden milk is versatile and can be enjoyed any time. Many people sip it in the evening as a soothing, relaxing ritual to support sleep and wake up feeling refreshed. It also works well as a warm or iced beverage during the day, added to smoothies, oatmeal, or even desserts for a flavorful, nutrient-rich boost.

Does golden milk help you sleep?

Golden milk can support better sleep, which is why it’s commonly consumed in the evening. Curcumin may help alleviate inflammation that can disrupt sleep, while ashwagandha supports relaxation and helps regulate stress. Studies show ashwagandha can support sleep quality, making golden milk a cozy, calming addition to your bedtime routine.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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