Is it healthy to drink golden milk every day?

December 16, 2025 •

3 min read

Golden milk, also known as 'haldi doodh,' has been a part of Indian culture for centuries and is prized for its health benefits. This vibrant, spiced beverage, centered around turmeric, is believed to reduce inflammation, boost immunity, and aid digestion. While a daily dose is celebrated by many wellness experts, it’s important to understand the full picture before you decide if it's healthy to drink golden milk every day.

Quick Summary

Golden milk, a traditional spiced drink, offers potential benefits like reduced inflammation, improved digestion, and stronger immunity due to its antioxidant-rich ingredients. Moderate daily intake is generally safe for most people, but potential side effects and health considerations are important.

Key Points

Daily consumption is generally safe: In moderation, golden milk is a healthy addition to a daily routine for most people.
Powerful anti-inflammatory: Curcumin in turmeric can help reduce chronic inflammation and alleviate joint pain.
Rich in antioxidants: The drink helps protect against oxidative stress and free radical damage, benefiting skin and cell health.
Enhanced curcumin absorption: Adding black pepper significantly boosts the bioavailability of curcumin.
Supports brain and sleep health: Regular intake may improve brain function and help promote better, more restful sleep.
Potential side effects exist: High intake may cause gastrointestinal issues or interfere with certain medications.
Consult a professional if needed: Individuals with pre-existing health conditions or on specific medications should consult a doctor before daily use.

Golden milk, a beloved beverage for centuries, has recently gained widespread popularity in Western wellness circles. Its core ingredients typically include turmeric, milk (dairy or plant-based), ginger, cinnamon, and a pinch of black pepper, which is crucial for enhancing the absorption of curcumin, turmeric’s primary active compound. While the potential health benefits are numerous, the question remains: is daily consumption a healthy and safe practice for everyone?

The Health Benefits of Daily Golden Milk

Daily intake of golden milk can offer a range of health-boosting properties, primarily due to its anti-inflammatory and antioxidant components. This can contribute to overall well-being and potentially mitigate the risk of several chronic health issues.

Strong Anti-Inflammatory Effects

The most celebrated benefit of golden milk comes from curcumin, the powerful anti-inflammatory compound in turmeric. Regular consumption can help manage chronic, low-level inflammation, which is a known contributor to conditions like heart disease, metabolic syndrome, and arthritis. Its anti-inflammatory action can also help reduce joint and muscle pain, making it a soothing drink for those with arthritis.

Rich in Antioxidants

Curcumin is also a potent antioxidant that helps protect your body from oxidative stress and free radical damage, which are major factors in aging and the development of chronic diseases. The antioxidant properties contribute to glowing, healthier skin by protecting cells from damage.

Improved Brain Function

Emerging research indicates that curcumin may boost brain-derived neurotrophic factor (BDNF), a growth hormone that functions in the brain. Higher BDNF levels have been linked to improved memory and attention, and may help reduce the risk of neurodegenerative diseases like Alzheimer's.

Enhanced Sleep Quality

Many people find that a warm cup of golden milk before bed can promote relaxation and lead to better sleep. The warmth and combination of spices can have a calming effect on the body. The amino acid tryptophan, present in milk, also helps induce peaceful sleep.

Potential Risks and Considerations for Daily Consumption

While golden milk offers many benefits, it is not without potential downsides, especially when consumed daily in large quantities. Understanding these risks is essential for a safe and healthy routine.

Gastrointestinal Distress

Excessive amounts of turmeric, and thus golden milk, can lead to digestive issues such as bloating, diarrhea, and an upset stomach in some individuals. This is typically a dosage-related issue and not common with standard recipes.

Interaction with Medications

Curcumin can act as a natural blood thinner. Individuals taking anticoagulant medications should consult their doctor before regularly consuming golden milk to avoid potential complications. It can also interact with diabetes medications, potentially lowering blood sugar levels too much.

Increased Risk of Kidney Stones

Turmeric contains a compound called oxalate. For people prone to kidney stones, consuming large amounts of oxalate can increase the risk of forming calcium oxalate stones. This is a consideration for individuals with a history of kidney issues.

Golden Milk Recipe and Variation Table

Golden milk can be adapted to various dietary preferences and needs. Here is a basic recipe and a comparison of common variations.

Basic Golden Milk Recipe

1 cup of milk (dairy or plant-based)
1 teaspoon turmeric powder
1/2 teaspoon grated ginger
1/2 teaspoon cinnamon
A pinch of black pepper
Honey or maple syrup to taste (optional)

Combine all ingredients in a saucepan and gently heat for 5-10 minutes, stirring occasionally. Strain and enjoy warm.


Feature	Traditional Golden Milk (Dairy)	Vegan Golden Milk (Plant-Based)
Milk Source	Cow's milk, buffalo milk	Almond, coconut, oat, or soy milk
Flavor Profile	Creamier, richer texture	Varies greatly, often lighter
Nutritional Content	High in calcium, protein, vitamin B12	Fortified with calcium and vitamins, lower in saturated fat
Suitability	Not for those with lactose intolerance or dairy allergies	Ideal for lactose-intolerant or vegan individuals
Bioavailability of Curcumin	Excellent due to natural fat content	Good, especially with full-fat versions or added coconut oil

Conclusion: A Healthy Ritual in Moderation

Daily consumption of golden milk, when prepared with a moderate amount of turmeric and proper ingredients like black pepper, is generally a healthy practice for most people. It can support immunity, reduce inflammation, and enhance overall well-being. However, excessive intake can lead to potential side effects, and those with pre-existing medical conditions like kidney issues or those on blood-thinning medication should exercise caution and consult a healthcare provider. Ultimately, golden milk is a nutritious and flavorful addition to a balanced diet, best enjoyed in moderation as part of a healthy lifestyle.

For more detailed information on curcumin absorption, consult studies on its bioavailability, often enhanced by piperine.

Frequently Asked Questions

Golden milk, also known as turmeric milk or 'haldi doodh,' is a traditional Indian beverage made with warm milk (dairy or plant-based), turmeric, ginger, cinnamon, and a pinch of black pepper.

For most people, drinking one cup of golden milk daily is considered safe and beneficial as part of a balanced diet. However, moderation is key to avoid potential side effects from excessive turmeric.

Yes, in large or excessive amounts, the curcumin in turmeric can cause digestive issues like bloating, diarrhea, or an upset stomach in some individuals. Moderate intake typically prevents this.

Individuals on blood-thinning or diabetes medication, those with gallbladder issues, or a history of kidney stones should be cautious. Pregnant women should also consult a doctor.

Black pepper contains piperine, a compound that drastically increases the bioavailability and absorption of curcumin from turmeric by up to 2,000%. Without it, the body absorbs very little of the active compound.

Yes, plant-based milk alternatives like almond, coconut, soy, or oat milk can be used. For better curcumin absorption, choosing a full-fat option or adding a little coconut oil is beneficial.

While not a miracle cure, golden milk's anti-inflammatory properties and potential to boost metabolism can support a healthy lifestyle, which contributes to weight management. It is a healthy, low-calorie alternative to sugary drinks.