Golden milk (also known as turmeric milk) is a delicious warming drink with powerful medicinal properties. It is traditionally made by heating milk with turmeric and other spices. Many recipes call for ground spices however true golden milk is created by infusing fresh spices into the milk, creating a tastier and sweeter (and potentially even healthier) drink.




1 cup plant milk of choice (or for a creamier golden milk use half a cup of tinned light coconut milk with half a cup of plant milk and omit the coconut oil)

1 inch piece of fresh ginger, peeled and finely chopped

Half inch piece of fresh turmeric, peeled and finely chopped

1 cinnamon stick*

Pinch each of black pepper, nutmeg and all spice

1 teaspoon of coconut oil

Sweetener of choice e.g. 1-2 teaspoons maple syrup/coconut sugar/raw honey or a few drops of pure stevia


Gently heat all ingredients in a saucepan until hot but not boiling, stirring frequently. Once hot turn off the heat and allow to sit for 4-5 minutes, the spices will continue to seep into the drink. Strain and serve.

*Ceylon cinnamon is known as true cinnamon and provides superior health benefits to the more commonly found Cassia cinnamon. Cassia has been found to contain much higher levels of the potentially toxic chemical coumarin. 


Inflammation is linked to a large range of chronic conditions such as arthritis, Alzheimer’s disease, heart disease and cancer as well as other health issues such as leaky gut and eczema. Turmeric, ginger and cinnamon contain potent anti-inflammatory properties making golden milk a powerful drink for fighting inflammation.

Curcumin, the active ingredient in turmeric is so effective that research has shown it is comparable and in some cases more effective than medication. For example, a series of studies found that curcumin significantly decreases the pain in osteoarthritis and concluded that curcumin can be used as a safe and effective alternative to NSAIDs (1). Another study found that curcumin was more effective in reducing joint pain and swelling than a commonly used NSAID (diclofenac) in the treatment of Rheumatoid arthritis (2)

The antioxidant content of all the spices in golden milk have been well documented (3).

It is well known that oxidative stress plays a key role in disease progression and premature aging. Antioxidants are protective through their role in neutralising free radicals and minimising damage to cells (4).

The medicinal use of cinnamon dates back thousands of years. An important role of cinnamon is its ability to improve insulin sensitivity and lower blood sugar levels in type 2 diabetes (5). Furthermore, it is estimated that more than one third of adults in England have prediabetes (6) and the number is likely to be much higher with many people left undiagnosed, making cinnamon something many people could benefit from.

Traditionally, golden milk has been used as a cold and infection fighting remedy. Due to the key ingredients (turmeric, ginger and cinnamon) containing antimicrobial, antiviral, antifungal properties along with antioxidants, it is clear to see how golden milk can help to strengthen the immune system and protect the body from colds, infections and even (the very common) Candida overgrowth.

BOTTOM LINE: Golden milk is full of incredibly healing & preventative properties, backed by science. A cup a day really could keep the doctor away!

Author: Sasha Paul Dip NNT

Photography: Magda Tymczyj