Golden milk tea recipe, golden milk tea benefits.

Golden Milk Tea Recipe (Golden Milk Tea Benefits)

Here’s a tasty golden milk tea recipe which you can use to add some turmeric to your diet. Golden milk tea benefits are innumerable. It has several health benefits due to the combination of turmeric and milk (we’ll explain). The recipe includes other ingredients like honey, spices and black pepper. They’ve been added to it to enhance its health benefits and taste.

Turmeric (Curcuma longa) has a brilliant flavor and is being utilized widely around the world for culinary purposes. It’s become quite popular because of its health benefits as well.

Turmeric is an important part of Ayurveda, the traditional system of medicine since ancient Vedic times. It has also received interest from modern science because of its main active constituent curcumin. Curcumin has antioxidant and anti inflammatory properties beneficial for a wide range of health conditions. It’s also responsible for turmeric’s beautiful golden color.

READ MORE: How Golden Milk Benefits Memory, Golden Milk For Arthritis Recipe (Turmeric Milk For Arthritis), Easy Turmeric Latte Recipe + Benefits

Golden milk tea recipe, golden milk tea benefits.Golden Milk Tea Recipe

Preparation Time: 10 -15 minutes
Servings: 1


  • One cup milk – either dairy milk as cow’s milk** or non dairy milk as soy milk, almond milk, cashew milk or full fat, canned coconut milk
  • 1 inch long fresh raw turmeric root which should be peeled and finely sliced or one half teaspoon of turmeric powder
  • ½ inch long fresh peeled ginger piece which should be cut into small pieces
  • ¼ tsp of whole black peppercorns or ⅛ tsp of black pepper powder***
  • 1 cm piece of cinnamon stick
  • ¼ tsp of cardamom powder
  • 2-3 cloves  
  • Whole nutmeg for grating
  • Raw sugar or maple syrup or brown rice syrup or coconut sugar (optional)

Some other methods to make golden milk tea recipe:

*You can use a half cup of water and a half cup of milk, in place of one cup milk to make golden milk tea recipe. This is for more calorie conscious people who want to make tea with both milk and water.

*Some people prefer to make tea with water instead of milk. This is also certainly an option but in that case you will only be making golden tea and not golden milk tea.

*Also if you do not want to add extra spices then it’s your decision if you wish to alter the recipe. But make sure to add black pepper.

** According to Ayurveda cow’s milk acts as a fat and water soluble media for the active ingredients in herbs.

READ MORE: Why You Should Take Ashwagandha With Milk, What Ginger Water (Ginger Tea) Can Do For You

Why Milk And Why Black Pepper

In Ayurvedic text books it is mentioned that herbal medicine should be given with an anupana or vehicle because it helps in the easy administration and assist the action of herb. Milk is considered as one of the best vehicle or anupana.1

Clinical studies also showed that curcumin (the main active ingredient of turmeric) showed high bioavailability, faster rate and better absorption when given with a fat medium.2 Fats in the milk will serve this purpose and you will receive the additional health benefits of milk too.

***Black pepper boosts the absorption of curcumin, the main ingredient present in turmeric.3

Steps For Making Golden Milk Tea:

  1. Take one cup of milk in a saucepan and heat it until it comes to a boil.
  2. After it reaches a boil add all the herbal ingredients except the nutmeg.
  3. Over a medium flame simmer this mixture for ten minutes.
  4. Add raw sugar, maple syrup or brown rice syrup according to your taste.
  5. Remove from heat and strain through a fine-mesh sieve into your mug.
  6. Grate a little nutmeg into it.

READ MORE: What’s Your Type Of Tea?, Will Turmeric Lower Blood Pressure?, An Ayurveda Breakfast: 10 Healthy Breakfast Ideas From Ancient Indian Wellness

Golden milk tea recipe, golden milk tea benefits.Golden Milk Tea Benefits

Along with a yummy taste, golden milk tea offers you multiple health benefits. We’ll explain.

Curcumin is also called diferuloylmethane. It is the main natural polyphenol found in the rhizome of Curcuma longa (turmeric) and is responsible for the medicinal properties of turmeric.Modern research has shown that turmeric has the following properties.

  • Antioxidant properties3
  • Anti-inflammatory properties3
  • Helpful in arthritis3
  • Useful in diabetes3
  • Helpful in hypertension3
  • Helpful in hyperlipidemia3
  • Useful in obesity3
  • It has anti anxiety effect3
  • It is helpful in muscle soreness3
  • It has anti cancer properties4
  • It is helpful in inflammatory bowel disease and irritable bowel syndrome4
  • Helpful in uveitis4
  • Helpful in peptic ulcer and H.Pylori infection 4
  • Useful in vitiligo4
  • Useful in psoriasis4
  • Helpful in atherosclerosis4
  • Helpful in depression5
  • Helpful in Tardive dyskinesia (TD), a motor disorder of the orofacial region resulting from chronic neuroleptic treatment. TD is characterized by repetitive involuntary movement in the orofacial regions and sometimes limb and trunk musculature.5
  • Helpful in diabetic neuropathy5

READ MORE: Turmeric Benefits (Curcumin), Dosage, Side Effects + More, Turmeric For Diabetes, Dosage, Research, Treatment + Prevention

Turmeric (Curcuma longa) Nutrition Value Per 100 gm6

Chart of Turmeric's nutritional benefits. Golden milk tea recipe, golden milk tea benefits.

Benefits Of Turmeric According To Ayurveda

The Sanskrit name of turmeric is Haridra. The literal meaning of Haridra is that which cleanses the skin and improves skin complexion.7

Haridra has been a part of the traditional Ayurvedic system of medicine since ancient Vedic times. In eminent Ayurvedic text books, it’s various medicinal properties and therapeutic uses have been described.

Ayurvedic Properties Of Turmeric (Haridra)8

Rasa or taste: tikta or bitter, katu or pungent
Guna or qualities: rooksha or dry, laghu or light
Veerya or potency: ushna or hot
Vipaka or post-digestive taste: katu or pungent
Effect on three doshas: tri dosha hara (balances all three doshas)

The benefits of turmeric according to the renowned ayurvedic text book Dravyaguna Vijnana (Pharmacopoeia of Herbs) are as follows.

  • It has anti inflammatory properties8
  • It has analgesic properties8
  • It enhances skin complexion8
  • It is useful in a variety of skin disorders 8
  • It is useful in cleaning of wounds and quick healing of wounds8
  • It has a scraping property or hypolipidemic effect8
  • It is helpful in anorexia8
  • It is useful in constipation8
  • It is helpful in expelling increased Pitta dosha by purgation8
  • It has antimicrobial properties8
  • It is useful in anemia8
  • It is helpful in diabetes8
  • It is helpful in purification of female and male reproductive systems9
  • It is helpful in fever9
  • It’s a natural detoxifying herb9
  • It’s useful in hemorrhoids9
  • It’s useful in blood related problems9
  • It is helpful in urticaria9
  • It’s useful in cough and cold9
  • It’s useful in asthmatic conditions and chronic respiratory problems9
  • It’s useful in excessive itching9

READ MORE: Heal With Haldi: Turmeric Milk Recipe

1. Bhaishjya Kalpana Vigyan with hindi commentary by Aacharya Sidhinandan Mishra, page no. 365, Chaukhamba Surbharti Prakashan, Varanasi,1988.
2. Prasad, Sahdeo, et al. “Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice.” Advances in Pediatrics., U.S. National Library of Medicine, Jan. 2014,
3. Hewlings, Susan J., and Douglas S. Kalman. “Curcumin: A Review of Its’ Effects on Human Health.” Advances in Pediatrics., U.S. National Library of Medicine, Oct. 2017,
4. Gupta, Subash C., et al. “Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials.” Advances in Pediatrics., U.S. National Library of Medicine, Jan. 2013,
5. Kulkarni, S. K., and A. Dhir. “An Overview of Curcumin in Neurological Disorders.” Advances in Pediatrics., U.S. National Library of Medicine, 2010,
6. Rudrappa, Umesh. “Turmeric Nutrition Facts and Health Benefits.” Nutrition And,
7. Dravyaguna Vijnana by Aacharya Priyavrat Sharma, Volume 2, page no.162, Chaukhamba Bharati Academy, 2017.
8. Dravyaguna Vijnana by Aacharya Priyavrat Sharma, Volume 2, page no.163, Chaukhamba Bharati Academy, 2017.
9. Dravyaguna Vijnana by Aacharya Priyavrat Sharma, Volume 2, page no.164, Chaukhamba Bharati Academy, 2017.

Dr. Alka Sharma, BAMS is an Ayurvedic practitioner and an avid learner of the field. She graduated with a Bachelor of Ayurvedic Medicine and Surgery (BAMS) from Dayanand Ayurvedic College, Jalandhar, Punjab in India. She has been practicing Ayurvedic medicine and doing related work for the last six years. She works as an independent consultant in Ayurveda through online consultancy services. She has a personal app on the Google play store where she consults patients on their health problems following the Ayurveda medical sciences. She additionally has a Masters degree in Business Administration for Health Sciences from Sikkim Manipal University (SMU), India.


  1. Hello mam…Is it ok to have this tea in summers? Is the potency of this drink hot? will it be alright for a pitta dominated person to take this?

    • Hello Mam,
      The milk in this recipe balances the hot property of the turmeric.
      However the other spices along with turmeric can be toned down a little in hot summer season and also in a pitta prakriti person.
      If you have a severe illness always talk to a qualified practitioner before taking any herb.


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