Golden Milk

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Anti-Inflammatory Golden Milk is an important recipe for anyone fighting sickness or injury. The Turmeric is the vital component of this drink, and the combination of ingredients tastes really good!

Using turmeric in recipes really is delicious in addition to the health benefits. Try my Anti-Inflammatory Chicken Ginger Soup next!

Side shot of my hand on a mason jar of golden milk, with a cinnamon stick.

Turmeric Milk

I’ve been living with chronic pain for more than half of my life. So instead of relying solely on ibuprofen, I like to mix up this natural Anti-inflammatory Golden Milk for a change of pace. I’ve really just begun drinking it, so I’m hoping that it helps. It can’t hurt, in my opinion.

Chronic pain is no joke. It’s a roller coaster, and while some days are pretty great and pain-free, others are not.

Anti-inflammatory Benefits.

Curcumin is the ingredient in Turmeric that provides the anti-inflammatory benefit. It’s helpful to take it with black pepper for better absorption into the bloodstream, which is why freshly ground black pepper is an ingredient in my recipe.

While acute (short-term) inflammation can be beneficial to help the body fight foreign invaders, it can become a problem when it becomes chronic (or long-term). Turmeric can be helpful in fighting many of these chronic conditions, including heart disease, cancer, metabolic syndrome, Alzheimer’s, arthritis, depression, and various other degenerative conditions.

Due to my mother having Alzheimer’s, my sisters and I have been taking a turmeric supplement as well. I order mine from Amazon and here’s what I take…Turmeric Curcumin Capsules. The jury is still out as to whether it is working or not. 🙂

NOTE: I’m not a health professional. Please direct specific health-related questions to your health practitioner. I’ve learned from info on the internet only.

Overhead view of a jar of golden milk, with a cinnamon stick.

Just six ingredients needed

  • Milk – Use your favorite milk. I like to use regular 1% or 2%.
  • Turmeric – A spice that comes from the turmeric plant, used in cooking, and also useful for healthy reasons.
  • Ginger – Also used for medicinal benefits, especially for upset stomach.
  • Cinnamon – Again, cinnamon has medicinal properties, but is mostly used for flavor in a variety of cuisines.
  • Freshly Ground Black Pepper – Black pepper is needed when paired with Turmeric.
  • Honey – For a little sweetener.
A black plate with all the spices for the golden milk.

How to make Anti-Inflammatory Golden Milk

Step 1
Just combine everything in a small saucepan, and whisk until nice and warm.

Step 2
Pour it into your favorite cup/mug, and sip it while sitting in a cozy, relaxing chair!

I’ve gotta admit. I was scared of the taste of turmeric, but with the addition of cinnamon and honey, this drink is super tasty! I really hope you try it!

A white pitcher of anti-inflammatory golden milk.

Recipe FAQs

Does golden milk help with sleeplessness?

Yes, golden milk helps relax the body and prepare it for sleep.

What time of day is best for drinking golden milk?

While you can drink it any time of day, drinking golden milk about one hour before bedtime is recommended.

Is it better for the body to drink golden milk hot or cold?

For full absorption of turmeric, it’s recommended to warm the golden milk. You can, however, drink it cold after letting it sit. Ice can also be added for a cold drink.

What kind of milk can I use when making golden milk?

Use any kind of milk you normally drink. Regular cow’s milk (if you don’t have dairy issues), almond milk, oat milk, flax milk, etc.

Possible Variations

  • Use another type of milk as mentioned above. I normally use 1 or 2% regular milk, but have tried it with almond milk too (and enjoyed it).
  • Instead of honey, try a little bit of pure maple syrup. Both are excellent!
  • You CAN skip the cinnamon in this, and add a cinnamon stick while warming the drink. You’ll still get a cinnamon flavor that way.
Side view of the pitcher of golden milk pouring some into a mason jar.

Make this anti-inflammatory recipe next: Anti-Inflammatory Chicken Ginger Soup

xoxo ~Sue

Overhead shot of a white mug of golden milk, with a cinnamon stick onto, on a white and gray napkin.

Anti-Inflammatory Golden Milk

Anti-Inflammatory Golden Milk is an important recipe for anyone fighting sickness or injury. The Turmeric is the vital component of this drink, and the combination of ingredients tastes really good!
4.81 from 26 votes
Print Pin Rate
Course: Drinks
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 1 serving
Calories: 180kcal
Author: Sue Ringsdorf


  • 1 1/2 cups milk – I use 1%
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground cinnamon
  • 1 teaspoon honey
  • cinnamon stick for serving


  • In a small saucepan, combine milk, honey, turmeric, cinnamon, ginger, and black pepper. Heat on medium until warm, whisking occasionally.
  • Pour into a mug, and serve with an extra sprinkle of cinnamon, and a cinnamon stick.


** This recipe can easily be multiplied for multiple servings.
NOTE: I’m not a health professional. Please direct specific health-related questions to your health practitioner. I’ve learned from info on the internet only.


Calories: 180kcal | Carbohydrates: 25g | Protein: 12g | Fat: 3g | Saturated Fat: 2g | Cholesterol: 17mg | Sodium: 156mg | Potassium: 531mg | Sugar: 24g | Vitamin A: 695IU | Calcium: 458mg | Iron: 0.4mg
Tried this recipe?Mention @Suebeehomemaker or tag #suebeehomemaker!


  1. I love this combination, it relaxes me and puts me to sleep. Marian

    1. Suebee Homemaker says:

      I’m so glad to hear that, Marian! πŸ™‚

  2. Deborah Ferguson says:

    I made Last night and slept like a baby. This morning I felt like going to the gym. Unbelievable! Thanks for sharing πŸ‘πŸ˜Š.

    1. Suebee Homemaker says:

      That is great news, Deborah! πŸ™‚

  3. Stephanie Lynn Khoury says:

    Good recipe. Instead of honey, i added no-calorie sweetener and it turned out great.

    1. Suebee Homemaker says:

      So glad you enjoyed it, Stephanie!

  4. Mrsyanger says:

    Flavor was good, however, all my spices ended up sitting at the bottom of my coffee mug. Is it possible I didn’t cook it enough for the spices to blend in? Or do you filter them out before serving?

    1. Suebee Homemaker says:

      Hello. When I drink this, I usually stir it up occasionally so the spices don’t settle so much. But you could definitely filter some of them out, if you like.

  5. Awesome recipe thanks. I’m having a terrible flare up and hoping this helps a bit.

    1. Suebee Homemaker says:

      I hope so too! 😘

  6. Dr. Neeru Bhagat says:

    I would like to tell you that this is a traditional Indian recipe which has been passed on for generations. It’s not an American recipe. Please do not misinform people.

    1. Suebee Homemaker says:

      I’m so sorry about that. I just changed that in my recipe card.

  7. Alicia Walker says:

    Hi I’ve tried this drink and its delicious but I have some really bad allergies I’m not sure what’s causing it. Can this golden milk help with allergies and inflammation. Ny eyes swell and get really puffy now and then. Also how often and what time of day should I consume this drink. Thank you.

    1. Suebee Homemaker says:

      I can’t give you medical information as I’m not a doctor. But the ingredients in this drink do have some anti-inflammatory qualities. I hope you feel better soon!

  8. Can this be used as an iced drink too? Trying this due to a recent diagnosis of an autoimmune disease

    1. Suebee Homemaker says:

      I am guessing that you could enjoy this drink over ice. I’d probably prepare it and place in the refrigerator to cool off, and then shake vigorously before pouring over ice. Let me know how that is for you!

    2. I add ice and a banana for a morning smoothie. It is good hot or cold!

      1. Suebee Homemaker says:

        Sounds delicious!

  9. Love golden milk drinks….even more so now that I have reusable straws to use. Turmeric stains are no joke.

    1. Suebee Homemaker says:

      That’s true! But including the turmeric is worth it.

  10. I keep seeing versions of this but haven’t got round to trying yet. I love the idea of the ginger and cinnamon in there as well. Sounds great.

    1. Suebee Homemaker says:

      Now is the time to try these. Healthy and super tasty too.

  11. I’m definitely trying this! I also suffer from chronic pain and this is a fantastic idea!

    1. Suebee Homemaker says:

      Can’t wait to hear if you you like it, Terri! πŸ™‚

  12. Eileen Kelly says:

    Having auto-immune and many health issues, I’malway looking for really great drinks. These golden milk hit the spot. So delicious and the benefits are awesome.

    1. Suebee Homemaker says:

      I’m so happy you enjoyed these, Eileen!

  13. Anne Lawton says:

    I have been wating to try godlen milk, now I have a recipe to try.

    1. Suebee Homemaker says:

      Oh good. I hope you enjoy it, Anne! πŸ™‚

  14. colleen kennedy says:

    Made this and it was delicious! I first had it 3 years ago at an event and was smitten. Bonus of the health perks that go with it!

    1. Suebee Homemaker says:

      I’m so glad you enjoyed the golden milk, Colleen! It’s so quick to make too.

  15. Carlos at Spoonabilities says:

    For the last couple of weeks, I have been drinking golden milk and I’m really enjoying it. The only thing that I add differently is a bit of coconut oil. Try it and you will love it too!

    1. Suebee Homemaker says:

      Hi Carlos. What a great add-on. I’ll give it a try!

  16. I hear more and more people talking about turmeric. I need to try this – does it really help?

    1. Suebee Homemaker says:

      Well, turmeric is a natural anti-inflammatory, so it can only help (in my opinion). I’m not a doctor so I can’t be sure. But it sure does taste good too!

    1. Suebee Homemaker says:

      Thanks Liv! πŸ™‚

  17. Tastes great. Hope it works, too!

    1. Suebee Homemaker says:

      Thanks Mick! I’m glad you enjoyed it.

  18. I love this recipe! Made it this morning for the first time! Came home and made a jar of it for the rest of the week. But now that I multiplied the recipe, how much do I use per serving?

    1. Suebee Homemaker says:

      Hi Tami! You can easily change the serving size in the recipe itself. Just click beside the serving size and change it from 1 to any size you want to make. That should help! πŸ™‚

      1. Sorry I’m confused! I made several servings and put it all in one jar. All the spices are mixed together.
        Now to make one mug or serving, how much of the mix do I use?

  19. Probably something for all of us to try. Thanks for keeping it simple! I can handle 6 ingredients. Love the idea of a more natural anti inflammatory option.

    1. Suebee Homemaker says:

      It is VERY simple to make. πŸ™‚

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