Benefits of Turmeric Milk

The oldest memory I have of using turmeric is that of taking it with milk. So here I discuss how turmeric when used with milk can be beneficial for various health problems and some common ways of preparing your turmeric milk.

Turmeric milk benefits

Turmeric has been used as a spice in Indian recipes and as Ayurvedic medicine for many thousands of years. Turmeric offers many health benefits since it has both anti-inflammatory and anti-oxidant properties.

It is used to relieve swelling and pain due to headaches and wounds and is called ‘natural aspirin’ in Ayurvedic medicine.

It also possesses anti-bacterial properties and when applied to small cuts and wounds, it can stem blood flow by aiding with blood clotting, prevents infections and heals wounds. Combined with milk, turmeric is used as a drink, lotion or even a face mask.

This all natural cure for various ailments is safe to use. Milk we all know strengthens bones. Combined with turmeric it provides additional benefits to bone health. Now, this is very important for people with bone disorders such as arthritis. Turmeric is known to help people suffering from joint pains.

Both milk and turmeric are anti-oxidants. Turmeric milk helps fights free radicals that damage skin and make it lose its glow and elasticity. Most of us know turmeric face masks and how they help skin but internal usage of turmeric (as milk or otherwise) can also help.

One of the key benefits of turmeric milk to me personally has been during cough and cold. I prefer taking turmeric milk rather than any other medication for this.

I have noticed that since the time I started taking it recurrence of cold / cough has decreased. This is firsthand account of how turmeric milk has benefited me!

Turmeric milk can treat diarrhea and indigestion. For this, low fat milk must be used for high fat milk can aggravate diarrhea.

Turmeric milk works as soothing mask or lotion to reduce redness of the skin or patches. Skin patches and its redness are common problems we all face and that can be effectively taken care using turmeric milk at home.

Turmeric milk is also a great way for general body detox. Taking turmeric milk daily can help in blood purification and liver detox. Blood impurities can lead to sever health problems and turmeric milk is a great way to combat it.

Turmeric is said to help those with Alzheimer’s disease by slowing its progress and lowers risk of various types of cancer.

Okay, so there are so may benefits of turmeric milk. Let’s understand how to prepare it. It is very very simple!turmeric milk

Recipes for Turmeric Milk

The following are some simple turmeric milk recipes:

Basic Recipe:

A ½ to 1 inch piece of turmeric is heated for up to 15 minutes along with 8 ounces of milk until the milk is almost boiling.

Strain out the turmeric and drink this milk after allowing it to cool for a few minutes. This recipe can soothe inflammation, diarrhea (use non-fat milk), strengthen bones and fight free radicals.

To use as a mask or wash, take ¼ cup of whole milk and add to this ½ teaspoon ground turmeric. Take a clean washcloth, soak in the mixture and apply to affected skin. Leave it for 10 minutes before washing off.

Recipe to soothe sore throats and coughs

This simple recipe has been used in Indian households for centuries to soothe an aching throat or feverishness. A sip of this hot turmeric milk will give you a good night’s rest and improve your symptoms by morning.

Add ½ teaspoon turmeric and 1 teaspoon ginger (minced) to a ¼ cup of water and mix well. Top off the cup with milk. Microwave or boil the mix for a few minutes until the milk almost boils.

Let this mixture stand for a few minutes to allow the ingredients to blend well with the milk. To this you can add honey, jaggery, sugar or cane sugar to taste. Mix and re-heat for a few minutes. Strain the mixture to get rid of pieces of ginger and turmeric. Drink this while hot.

As a variant, few peppercorns can be added along with turmeric and ginger. Peppercorns is said to help improve absorption of turmeric by the body.

Another addition to the above recipe that can give a slight different flavor to turmeric milk is to add a few pods of cardamom (cracked) and pinch of saffron to the milk / water concoction before boiling.

Here is another variant turmeric milk recipe to soothe a cough. Take a cup of milk, add sugar to taste, heat and keep this aside. Take ½ teaspoon ajwain (carom seeds) and heat in a non-stick pan for a few minutes until brown.

To this add a large pinch of turmeric powder and stir for a couple of seconds. To this add the warmed milk, mix well, pour into a cup and drink while hot.

Turmeric Golden Milk

This is a delicious recipe and if you like, you can make and keep turmeric paste mixture for a month in the fridge.

So, to make the turmeric paste, take good quality (organic) turmeric powder – ¼ cup and add ½ cup of pure water. Combine both and keep over a medium flame for a minimum of 7 minutes until a thick paste forms.

If the mixture gets too dry, add a little more water. Take this mixture off the fire and allow it to cool before putting in a glass container and storing in the fridge.

To make the organic golden turmeric milk, take a teaspoon of the turmeric paste and combine with a cup of organic milk. The milk can be soy, goat, cow, coconut, almond or any other milk of choice. Let this mixture boil well.

Take off the stove and add some honey or maple syrup to taste. To this add ½ teaspoon of organic sesame or almond oil or ghee (clarified butter). Turmeric milk is ready to enjoy.

What users say!

… I have been taking turmeric milk for last 2 months now and cannot tell you how much relief i got in my arthritis pain. I drink it 2 times a day, cannot live without it now.  – Ramsey M

.. Absolutely love the taste and color – Vivek Ram

… it took sometime to like the taste (just like whiskey), but now i cannot have my milk without turmeric. I use organic turmeric. – Terry

.. I am giving it to my 11 year old son for last 1.5 years and I can see marked improvement in his immunity. – Sultana

Precautions while using turmeric

Pregnant women are advised not to use turmeric. Turmeric being an anti-inflammatory agent can contribute to stomach ulcers.

Normally turmeric in food is safe. However, since it acts as a blood thinner, those who require surgery must stop taking any form of turmeric – food or supplements a couple of weeks before surgery.

It can also react with diabetic medication and medication taken to reduce stomach acid.

My take on turmeric milk

I am regular user of turmeric milk, especially in winter season as I get cold and cough very easily. While there are some specs on how much turmeric one should use, but if you do not want to use much, try taking a little bit less. It would still be better than taking none at all.

Again, just make sure – 1) turmeric you use is pure and 2) understand situations when you should not use turmeric. Hope, you try these various recipes for turmeric milk and enjoy the many therapeutic benefits.

Share your views about turmeric milk through comments and emails! Would love to hear them 


  1. Greetings Friends, have made the golden milk with coconut milk and sense it would be awesome with a few drops of fresh orange juice. I prefer not to sweeten it with honey or stevia…just want a slight citrus lift. Any problem? Thanks & Blessings!

    1. Cup of milk into a pan, mix in 1 t/spoon of turmeric powder, 1/4 t/spoon black pepper and 1 t/spoon of Honey, heat up the mix and keep stirring then just before boiling take off the heat and pour into your cup. I have this every morning for my elevenses. I started this recipe mid Feb 2016 and found that my very very bad migraines have all but ceased. Have also found that my acid reflux that I have had for some 12 years has eased considerably. I, also take as and when it will fit in with my meals, Cayenne pepper 1/2 t/spoon at a time, sometimes it could be twice a day or every other day.

    1. it’s amazing to use with coconut milk as its full of healthy fatty acids! I drink it with either coconut or soy. coconut sugar is also amazing as a sweetener

    1. yes. try with small portion of milk and turmeric ( haldi is what it is called in Indian Stores) easily available. Any Indian Pakistani household must have this item without fail. 200 gms bag may be found for couple of bux not sure. but that is good to use it. even a new born is given slight portion of haldi. For a new born, small stick of turmeric is rubbed on a stone in breast milk or simple water, one or two drops of that yellow milk is given to the kid 3-4 times a day. Most Indian Families do that without fail.
      You can try at your own risk though.

    1. try Olive oil/Sasmee seeds oil/coconut oil/ mix it with Baking soda and littlebit of Salt. rub it. proportions use accordingly.

      1. Sir,
        Can I use the turmeric milk with suger for my 7 years old son ? Suger aadd any problem sir ! Suger gòod or bad ? Pls reply sir.

      2. warm the milk in microwave or on stove. Then add Turmeric and pinch of salt. Sugar is not good in any form for any body. Add Honey to make it tastey for kids. It is good for even new born babies. My daughter used to like the taste. Proportions are reduced by age. If 7 year old can drink half cup of milk is fine with half tea spoon Turmeric.

    1. Hi Madhav,
      Stem cells have potential to regenerate the cartilage and at the same time its a non-surgery technology on top of that there is no side effects.

      I have my own stem cell hospital and we have treated 300+ patients for knee arthritis.

    2. Try gently slapping your knee and leg for 2and 1/2 minuites every morning before you get up. it works wonders!!!!!!!!!!!!!!!!!!!!!!

  2. I have been taking this, and it works wonders as in a few days I got rid of my cold problem. I grate the turmric in warm milk and let it sit for about half an hour. Then I add honey and take it. I hope it helps fasten my healing process of fracture as well

  3. Do you have to boil the milk if using turmeric powder? Can you just heat it to the temp you want to drink it at? Thanks.

    1. Hi Rebekah, the recipe I follow says to heat the milk on medium heat until warmed through. I don’t let it actually boil it barely even gets a simmer but is still warmed enough to enjoy like a cup of tea.

  4. flu season just begun… so I will try this recipe right away!! I love ginger, not sure about turmeric taste, but we will try at least once!

    1. I was a bit apprehensive about trying golden milk but I Pete Evan’s Sunshine mylk recipe substituting the nut milk for organic full cream cows milk and I Love it. It uses cardamom pods, black pepper, vanilla, maple syrup and cinnamon and it is divine. Hope you have found a recipe you love too.

  5. I ask because some say raw turmeric powder to milk may not be good etc. they say it msut have fats or be cooked etc? my only concern. i have acid reflux. so is it safe to take in this condition> i heard it helps kill soem bacteria like h ployri that cause acid reflux. thats why i take it sir.

  6. hi i add tumeric powder to milk and the boil it for 4-5 minutes and strain and then drink it? it is lowfat cow milk. is it good to take like this? many say use some fat like cocnut oil and make paste etc. but that takes too much time for me. Also is it safe to drink this daily as long as i only add 1/4 teaspoon etc? are there any bad effects to stomach? i am taking for acid reflux.

    Please respond sir

    thank you

      1. I am a bit confused, which is the proper turmeric paste, is it with coconut oil and black pepper , or, the one with jut water. ? I am drinking the first on , hope is correct!

      2. I find this page very useful and interesting. Is it alright to drink masala chai boiled with turmeric powder first thing in the morning.

  7. As the potency of turmeric is hot in nature, it should never be taken raw but should always be boiled in cow’s milk and other coolant kitchen spices to pacify its heat. Turmeric takes longer time to get digested and adding black pepper powder in milk helps turmeric to get absorbed quickly in the body.

    To avoid risk factors, collect half teaspoon home made tumeric powder, half teaspoon coriander powder and quarter teaspoon black pepper powder. Add them in a glass of cow’s milk and boil until the milk changes its colour. Strain and drink this decoction daily on empty stomach before breakfast.

    During summer, it should be consumed on alternative dates.

    Hope this helps to solve numerous queries!

    1. Hi Kunwar, Thanks for your recipe. Question about the homemade tumeric powder. What does THAT consist of? Are you talking about the Tumeric paste recipe? Thanks

  8. Hi I recently read somewhere that consuming 1/2 teaspoon turmeric powder mixed with half a cup of cold milk everyday is good for skin. Would that be correct? It’s just been a week since when I started following it. I enjoy the taste but I wonder if I’m doing it right. Please suggest.

  9. just read an article that they start giving it to animal who suffer from cancer ,,, same procedure except the milk ( they dont use it )

      1. Hi, in small quantities, yes. Turmeric is put in almost everything we cook in India and children of this age eat too without any issues. Make sure you do these 1) always start small – 1/5 tsp per day is good start 2) never overdose – while there is no dosage of turmeric for children but 1/4-1/3 tsp per day should be all right 3) do not give supplements – never.

  10. Do I need to add pepper to this. In another report from you, it was mentioned that pepper was necessary?

    1. Hi, black pepper tastes horrible with milk! Thus I have not added it. You can include it in your diet though .. or maybe try adding to milk. It did not work with me at all .. :(

      1. DAVID M

        I have just started having a drink after my serial breakfast, made up of half t/spoon Turmeric, 1/4 t/spoon cayenne Pepper, 1/4 t/spoon B lack pepper..all powder and add to cup of milk, heat up and before boiling take of the heat and add 1 & half t/spoons of syrup, put back on heat and remove, all the time on the heat keep stirring and drink as hot as possible… absolutely delicious.
        Having taken Turmeric and the ceyanne and black pepper for over a month by adding to my meals, all at quarter t/spoon amounts, mainly for very bad migraines and very bad stomach reflux, these ailments have reduced amazingly.

    2. I read that the power of turmeric is enhanced by addin black pepper.
      I add 1/4 tsp of pepper to the paste when I make it, but I make smaller amounts of paste with 1/4 cup of turmeric powder.
      I drink almond milk because cows milk actually isn’t good for you (do a little research online). I don’t even taste the pepper . The drink is delicious!

  11. I’m using the entire root. Softening it by steaming then mixing a paste with almond milk. From the paste, I’ll make a nightly tea by mixing a teaspoon of the paste in warm almond milk. Anyone have any remarks?

  12. I plan to use turmeric powder and ginger powder… I need to still boil everything or can I heat it up in the microwave. Also, is it necessary to heat it again after adding in some honey?

      1. hi i have boils in my face specialy in nose it wont go past 7 years lot of meducines tried lot of doctors seened still no use if i drink turmeric water or turmeric milk it will help?? my body is heat always

  13. I tried making the tumeric paste yesterday and it was extremely bitter – so bitter I could never imagine it being called delicious even with 2 tablespoons of sugar added.
    So what did i do wrong? My Tumeric is old and I have no idea if it is organic (suspect it isn’t) could this all account for such a vile taste?

    1. Hi,

      You are not alone :)

      Here are my recommendations:

      1) try using smaller quantity of turmeric. Remember its not a medicine and there is no hard and fast rule here. Make a paste which suits you. You can always take more quantity to compensate its low percentage.

      2) Get a good quality fresh powder turmeric. The investment will be worthwhile.

      3) Add in your regular curries etc. That way you will never feel the taste but you will get all the benefits.

      Hope this helps!

  14. When my son was young he had a bad ear infection and I made a turmeric paste, put some on cotton wool and put it in his ear. Better than antibiotic, it healed the infection in a couple of days.

    1. HI, great, I just did the same for my wound. Just that turmeric has to of of good quality a bad quality one can worsen things.

    1. Hi Lynda, thanks for reaching out. There is no specific dosage of turmeric for weight loss. It is just an added advantage apart from so many others. The daily dosage of standardized curcumin powder is 400-600mg thrice daily.

      Also please note that turmeric is NOT usual weight loss pill / supplement.

      Regarding your other query on how many inches you can loose, unfortunately there is no way to tell that too. But you can keep taking turmeric fir lifetime and it will save you from numerous other disorders and keep you healthy.

        1. I’m going to weigh in on Tuesday morning to see if I have lost any plus doing situp and other excerise

  15. I’m wanting to loss weight. It say you can take Turmeric. Can you take with milk and how much ? I’m using the powder.

  16. In Golden Turmeric Milk v need to strain out d milk aftr removing frm stove? as i guess d turmeric particles ll settle at bottom n it wont taste gud at last sip!!

  17. All this seems I’ve too much work.. All I do is heat a cup of milk 30 seconds in the microwave and then mix in half a teaspoon of grounded turmeric…. sometimes I just mix it with a glass a of cold milk if I’m extra lazy

    1. Hi, turmeric taken as a spice or in small / limited quantities for a healthy person is not known to cause any harm. Indian women pregnant and breastfeeding take it all the time for cough / cold as taking other medications can cause side effects. But if you are still concerned (which you should be) please consult your doctor. Hope this helps!

  18. Hi,
    Can I use the Turmeric Milk for my 7 years old son as he has very frequent cough & cold?
    What is best for sore throat?

    1. Yes, you can just keep the quantity very low as compared to the adult one. You can also give small quantity of turmeric with pure honey.

    1. Hi,

      In vitro and in vivo experiments or weight loss through angiogenesis – new blood vessel growth – and reducing fat content in fat cells have turmeric for weight loss have been conducted. Just like how tumors grow, adipose tissues which store fat cells require angiogenesis to provide the required nutrients and oxygen to adipocytes (fat cells), curcumin is said to have anti-angiogenic properties that could reduce fat mass and inhibit fat tissue growth therefore leading to weight loss in obese people. Turmeric also improves digestion, helps protect the liver etc. Hence obese people looking to lose weight may gain from including turmeric in their diet. However, turmeric must not be the only weight loss strategy for obese and overweight people, but part of a more comprehensive program.

  19. Using turmeric in hot milk decreases my knee pain and swelling, so I’ve started taking it daily, it’s been five days, I’ve started liking it but reading about the ulcers has alerted me.

    1. It is likely when you take huge amount of turmeric for a long period of time. Taking it as spice or as turmeric milk would not. I am sure you are using normal turmeric and not supplements.

  20. Keshav, Your recipe for turmeric milk looks good, although I am confused about your instructions for boiling. You advise to boil the turmeric for a few minutes along with milk, but you also say “until the milk is almost boiling.” So, is the milk to be boiled for up to 15 minutes with the turmeric? My other question is may the piece of turmeric be cut into smaller pieces and then boiled? Thank you!

    1. Hi, got your point. Thanks for pointing out, I will change the language a bit. What I meant was put turmeric in milk and keep the milk to boil along with it for sometime. The process may take 5-10 min. I use turmeric powder and add to milk that’a all. If you have a piece for turmeric just crush it and add. Hope this helps!

      1. So, can I make the milk without making the turmeric paste first? I cannot use all of the paste & it ends up getting wasted. I just have the powder.

        1. Yes, I just add turmeric to milk. See the recipe above. Also if anyways you make paste and its left you can add it to your recipes or add to face pack etc! It has so many ways to be used. :)

          1. Thank you! I realized i could use the paste for many different recipes ( I make a tasty Turmeric chicken.) So I may try the paste again. It lasts, what…a month in the fridge?

      2. Thank you, Keshav! Yes, your explanation makes sense. I’ve got some beautiful fresh tumeric root and am excited to try this recipe.

      3. Perhaps you mean “A ½ to 1 inch piece of turmeric is *heated* for a few minutes (up to 15 minutes) along with 8 ounces of milk until the milk is almost boiling”

  21. What about nursing women? My daughter is getting close to 3, so she doesn’t nurse a lot- but she still nurses about 2-4times a day.

    1. Jennifer, there are different views on this. In India turmeric is taken as a regular spice even during pregnancy and while nursing, i.e. as usual. But many medical professionals in west advise precaution or restrain. My suggestion would be go ahead and ask your doctor about it and not take any chances. But given my experience – as a spice it should be fine (note: not as a supplement / capsule)

      1. Thank you for all the information, it’s really useful. I started drinking milk and turmeric and I found half teaspoon in one cup is too much, It’s hard to drink. I am using powder tumeric, which one is best fresh or powder. Can I add sugar for taste.

        1. Hi, :) It is a common problem. But you can take milk two times a day! Also you can add it to tea / curry or other dishes. The objective is to take turmeric! A good quality powder is great. Rather than sugar, please add raw / organic honey.

    2. Can I add sugar for taste. I started drinking milk and turmeric and I found half teaspoon in one cup is too much, It’s hard to drink. I used powder tumeric, which one is best fresh or powder.

      1. :) yes. But I would suggest raw / organic honey instead. Apart from having a great taste, it adds to the health nature of milk too.

  22. Great recipie..just changed the milk to coconut & my small children love it also.
    A small correction: Tumeric cannot cause gastric ulcers …in fact due to its anti inflammatory properties (which you mentioned) it calms gut inflammations (gastritis, ulcers etc).
    There are a lot of articles online about tumeric now & many of them attribulte gastric upsets as a side effect of tumeric…when actually it has no side effects at all…(there was a comprehensive study done at an asian uni hospital in 2010..
    8 grams a day (a teaspoon of tumeric powder is about half a gram…so it was a large amount of tumeric compared to the average indian persons intake..) was given to a group of people..(powder mixed in warm water..) daily for 18 months…there were no side effects whatsoever reported by patients, or observed by Dr’s.
    Its the curamin (cucuramin some call it)..the active ingredient in tumeric…that when taken in large amounts can & does cause gastric side effects. When one takes the active ingredient & use only that…instead of the whole plant the way the Creator made it…there are always side effects..(now one is taking a drug..not a whole herb. summary…there are no side effects from tumeric at all..(other than a bright yellow ring around your mouth!)..Best it take the organic powder..And avoid tumeric capsules that contain added curamin..

  23. thank you for the information! its really useful!
    ive been drinking milk or sometimes coffee with turmeric, and every time i finish there’s always turmeric powder left.
    i never knew you have to boil milk with turmeric then strain it afterwards. cant wait to try what you shared! kudos! :-)

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