Benefits of Turmeric Milk

Filed by author in Turmeric Recipes 48 Comments

The oldest memory I have of using turmeric is that or taking it with milk. So here I discuss how turmeric when used with milk can be benefecial 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 biggest benefit 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! 

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 turmeric-milk Benefits of Turmeric Milkrid 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.

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 


  • Diana Santos “aka” Eizu

    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! :-)

    • KeshavK

      Please do and share feedback..

  • drs

    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..

    • Naveen

      Thanks for ur information

  • Jennifer DeMent

    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.

    • KeshavK

      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)

      • Pam

        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.

        • KeshavK

          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.

          • Pam

            Thanks Keshav

    • Guest

      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.

      • KeshavK

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

  • Rom

    Could I make a curcuma paste instead of turmeric. ?

  • WakingHorse

    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!

    • KeshavK

      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!

      • Nicole Gemme

        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.

        • KeshavK

          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. :)

          • Nicole Gemme

            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?

          • KeshavK

            Hi Nicole, not sure about a month. We use fresh turmeric powder every time.

      • WakingHorse

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

      • disqus_pnE0d1vaHg

        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”

        • KeshavK

          Thanks .. just corrected it!. Thanks again ..

          • disqus_pnE0d1vaHg

            Did you “save” the changes? I still see the old text in there.

  • Nailah Riaz

    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.

    • KeshavK

      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.

  • vigya sharma

    Just wanna know that turmeric with hot milk will reduce weight.

    • KeshavK


      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.

  • Richa Garg

    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?

    • KeshavK

      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.

  • Teeda Nhem Whited

    Can I drink tumeric milk while breastfeeding?

    • KeshavK

      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!

  • Kangfu

    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

    • KeshavK

      That is also good enough :)

  • Nikita

    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!!

    • KeshavK

      Just stir the milk and that should do!

  • sangita sharma

    Is it useful in gout and migrain (turmeric milk) ?

  • Anuradha

    Can raw turmeric powder be taken with milk without boiling?

    • Lynda Padgett Jefferson

      I heated mine in the microwave oven

      • KeshavK


        It is bets not to use microwave, many studies to day are talking about its potential ill effects.

  • Lynda Padgett Jefferson

    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.

  • Lynda Padgett Jefferson

    How long will it take before I notice I’ve lost any weight and inches ???

  • Lynda Padgett Jefferson

    Well I guess I want find out how long will it take for me to notice I’ve lost weight and inches

    • KeshavK

      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.

      • Lynda Padgett Jefferson

        I’ve been using the powder a teaspoon every morning with a cup of hot milk and a little syrup.

        • Lynda Padgett Jefferson

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

          • KeshavK

            Sure, please keep me posted!

  • minimags

    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.

    • KeshavK

      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.

  • Lawrence

    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?