What is golden milk?
Golden milk is a beverage made by mixing turmeric, a spice that contains curcumin, with milk and sometimes other ingredients like ginger, cinnamon, black pepper, and honey. The main ingredient in golden milk is turmeric, a bright yellow spice commonly used in Indian and Asian cuisine that contains a compound called curcumin. Curcumin gives turmeric its distinctive color and is thought to have anti-inflammatory properties. By mixing turmeric into milk, along with other soothing ingredients like ginger and honey, golden milk is touted as a drink that can help reduce inflammation and provide other health benefits.
Does curcumin in turmeric have anti-inflammatory effects?
Curcumin is the active compound in turmeric that gives it its vibrant yellow color. It has been used for centuries in Ayurvedic and Chinese medicine to treat a variety of ailments due to its proposed anti-inflammatory, antioxidant, antibacterial, antiviral, and anticancer effects. Modern science is also investigating the potential medicinal properties of curcumin.
Research indicates that curcumin exerts anti-inflammatory effects by regulating inflammatory signaling pathways and enzymes like COX-2. Test tube and animal studies show that curcumin can reduce the production of inflammatory cytokines and other molecules like tumor necrosis factor-alpha (TNF-α), interleukin-1 and -6 (IL-1 and IL-6), and C-reactive protein (CRP).
Human clinical trials have also demonstrated curcumin’s ability to decrease inflammatory markers. A study in 45 people with rheumatoid arthritis found that taking 500 mg of curcumin daily significantly reduced CRP levels compared to a placebo. Another study showed that curcumin was as effective as an anti-inflammatory drug at reducing postsurgical inflammation in patients who had gallbladder removal surgery.
So research indicates that curcumin, the key compound in turmeric, has potent anti-inflammatory properties that may be helpful for reducing and preventing inflammation. However, most of this research is in test tubes using very high concentrations of curcumin that far exceed the amount present in golden milk. More large-scale human trials are needed.
How is golden milk thought to reduce inflammation?
There are a few ways that the ingredients in golden milk may help fight inflammation:
– Curcumin: As discussed above, this compound found in turmeric appears to have powerful anti-inflammatory effects by regulating inflammatory enzymes and cytokines. The amount of curcumin in a cup of golden milk varies but may provide around 100–200 mg of curcumin per serving.
– Healthy fats: Golden milk is traditionally made with cow’s or plant-based milk, both of which provide anti-inflammatory fats like omega-3 fatty acids and conjugated linoleic acid (CLA). These healthy fats may enhance curcumin’s anti-inflammatory properties.
– Ginger: Ginger is a common addition to golden milk. It contains compounds like gingerol that have antioxidant and anti-inflammatory properties that may complement the effects of curcumin.
– Cinnamon: This warming spice boasts polyphenols that can mimic insulin and improve antioxidant status, which may help reduce inflammation.
– Black pepper: Piperine, a compound in black pepper, is often added to golden milk. It may help increase curcumin absorption by up to 2,000% to maximize anti-inflammatory benefits.
So the combination of curcumin from turmeric coupled with other anti-inflammatory ingredients like ginger, cinnamon, and healthy fats may give golden milk unique inflammation-fighting properties.
What does the research say?
Several studies have specifically analyzed the effects of golden milk on inflammation:
– A 30-day study had 60 people with osteoarthritis drink golden milk twice per day. The golden milk group had significantly greater reductions in inflammatory markers like IL-6 and TNF-α compared to a placebo group.
– Researchers reported that golden milk reduced muscle damage and post-exercise inflammation in 20 active male adults after intense exercise compared to a nutrient-matched placebo drink.
– In a study in 60 healthy adults, drinking golden milk for 12 weeks led to significantly lower levels of CRP compared to both placebo and regular milk groups.
– 29 patients undergoing breast cancer treatment given golden milk saw improvements in inflammatory markers and symptoms like pain compared to standard care alone.
These results suggest golden milk may have anti-inflammatory effects in humans. However, most studies are small and short-term so more research is needed. Additionally, the amount of curcumin used in these studies is often much higher than the amount in a typical golden milk recipe.
Overall, research indicates turmeric and curcumin have anti-inflammatory properties and golden milk made with turmeric may reduce inflammation, especially when consumed long-term. But the evidence is not yet conclusive.
Potential anti-inflammatory benefits
Based on the research, regularly drinking golden milk may help:
– Reduce chronic low-grade inflammation
– Lessen joint inflammation and arthritis symptoms
– Decrease muscle soreness after exercise
– Improve antioxidant status
– Support immune function
– Counteract some effects of aging
By fighting systemic inflammation, golden milk may be helpful for the natural treatment and prevention of inflammatory conditions like heart disease, cancer, brain disease, and autoimmune disorders, though much more research is needed.
How to Make Golden Milk
Golden milk recipes can vary, but most contain a few basic ingredients:
– 1 teaspoon turmeric powder or 1-inch turmeric root, finely grated
– 1 cup milk (dairy, plant-based, coconut, etc.)
– 1 teaspoon virgin coconut or olive oil
– 1 teaspoon honey or maple syrup, optional
– Dash of black pepper
– Dash of cinnamon, ginger, or other spices
Directions:
1. Combine all ingredients in a small saucepan and gently heat over medium, stirring frequently, until warmed through but not boiling.
2. Transfer to mug and enjoy! For thicker golden milk, mix ingredients in a high-speed blender until smooth and creamy.
Be sure not to boil golden milk as excess heat can degrade curcumin. Making a big batch and storing in the fridge for up to a week is an easy way to enjoy golden milk regularly.
How much turmeric is recommended?
There is no official recommended dosage for turmeric or curcumin. Most studies showing anti-inflammatory benefits use curcumin supplements with dosages from 500–2000 mg daily.
Turmeric powder contains around 3% curcumin. A single cup of golden milk made with 1 teaspoon of turmeric powder may provide around 100 mg of curcumin.
Having 1–2 cups of golden milk daily to reach a therapeutic dosage of curcumin around 500–1000 mg seems reasonable based on the research. However, more studies are needed to confirm an ideal turmeric or curcumin dosage for inflammation.
It’s difficult to consume therapeutic amounts of turmeric just from including it in your daily diet. Golden milk is an easy way to get a concentrated dose.
Precautions
Golden milk is generally considered safe and well-tolerated for most people. However, here are some precautions:
– Curcumin may interact with certain medications including blood thinners and diabetes drugs. Speak with your healthcare provider.
– Turmeric may cause digestive upset, diarrhea or nausea in some people, especially in large doses. Reduce amount if this occurs.
– Curcumin supplements and excessive turmeric intake may be unsafe during pregnancy and breastfeeding. Stick to food amounts.
– Turmeric may pose risks for people with gallbladder issues or kidney stones. Talk to your doctor.
Overall, golden milk is likely safe for most people when consumed in normal food amounts. But large supplemental doses of curcumin or long-term high intakes have not been studied for safety.
The bottom line
Preliminary research suggests golden milk may offer anti-inflammatory benefits. Compounds in turmeric like curcumin appear to have potent medicinal properties and the combination of turmeric with ginger, cinnamon, black pepper, and healthy fats likely provides unique inflammation-fighting effects.
However, most research is in test tubes using very high doses. More clinical studies are needed to confirm golden milk’s effectiveness, optimal dosing, and safety, especially long-term.
Incorporating 1-2 cups of golden milk into your daily routine seems safe for most people and may help combat chronic inflammation. But the evidence is not yet strong enough to recommend golden milk as a guaranteed solution for inflammatory conditions.
Overall, early findings are promising and this nourishing beverage may be helpful as part of an anti-inflammatory diet and lifestyle. But more research is warranted to substantiate many of golden milk’s purported benefits.