Golden Milk Turmeric Tea Recipe (2024)

Last updated on . Originally posted on By Maryea / 161 Comments

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Golden Milk Turmeric Tea, made with turmeric, is a powerful anti-inflammatory drink that may ease depression symptoms, build heart health, relieve arthritis symptoms, and more!I love the way blogging connects me to so many people everywhere. Last year, when I blogged about the finger pain I was experiencing, My Great Aunt Janey sent me an email telling me about a Golden Milk recipe. I see my Great Aunt Janey once every few years, so there’s no way she would have known about my finger pain without this blog.

Now I know my Great Uncle Carl (who I’ve always looked up to for his healthful ways) drinks Golden Milk as a way to fight inflammation and naturally soothe arthritis pain. The power of the blog. I’ve since started using turmeric in my cooking more, like in this recipe for Cauliflower Soup with Turmeric.Now it’s time for me to pass on what I learned from my Great Aunt Janey.

Health Benefits of Turmeric Tea

Golden Milk, also sometimes called Turmeric Tea, is a warm beverage filled with health benefits. The star of the show is turmeric. Turmeric is known for its anti-inflammatory effects (source).
Inflammation is linked to numerous health conditions and diseases, so everyone should be diligent to keep it at bay in their bodies.
Golden Milk Turmeric Tea Recipe (3)

Turmeric also has antioxidant, anticarcinogenic, and antimutagenic properties. (source) This superstar may also ease symptoms of depression naturally, relieve arthritis pain, and build your heart health (source). With all those health benefits, you would be crazy not to give this a try!

Golden Milk Turmeric Tea Recipe (4)

I find I crave a warm drink in the afternoon, so Golden Milk has been a perfect healthful beverage to satisfy that craving while delivering powerful health benefits.

How do you make Turmeric Tea?

To make Golden Milk Turmeric Tea, first you need to have turmeric paste on hand. This takes five minutes to make and then you can have it on hand in the refrigerator. It will last about two weeks refrigerated. Turmeric powder is mixed with water and black pepper to make a paste. The black pepper is important as it increased the absorption of the turmeric. It won’t do us any good if our bodies can’t absorb it, right?

The Golden Milk Turmeric Tea recipe is also super easy to whip up. I add a little sweetener (either raw honey or stevia) and some ground ginger, ground cinnamon, and pure vanilla extract. The taste? AMAZING. I love this stuff. Trust me, it doesn’t taste like you are drinking a stir-fry. (That’s what I think of when I think of turmeric.)

I also add coconut oil to my Golden Milk because the fat also helps with absorption. It also adds another set of health benefits, which you can read about here.

How often should you drink turmeric tea?Golden Milk Turmeric Tea Recipe (6)

Ideally, drink Golden Milk Turmeric Tea everyday. I hope you’ll add this turmeric tea recipe to your daily routine. I would also love it if you’d share it with someone in your life who might need it. Want to try using fresh turmeric? I recommend this Lemon Ginger Turmeric Tea. Here’s to our health!

Golden Milk Turmeric Tea Recipe

Another wonderful drink loaded with health benefits is this Matcha Vanilla Latte recipe. I hope you’ll try them both!


Golden Milk Turmeric Tea Recipe (8)

Golden Milk Turmeric Tea Recipe

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  • Author: Happy Healthy Mama
  • Total Time: 10 mins
  • Yield: 1-2 1x
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This Golden Milk Turmeric Tea is a great anti-inflammatory drink!



  • 2 cups non-dairy milk (I prefer unsweetened almond or coconut milk)
  • 1/2 teaspoon turmeric paste (recipe below)
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger (fresh may be used also)
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon coconut oil
  • 12 teaspoons raw honey or 5 drops pure liquid stevia
  • Turmeric Paste
  • 1/4 cup turmeric powder
  • 1/2 cup water
  • 3/4 teaspoon black pepper


  1. Mix all ingredients in a small saucepan and gently heat over low heat.
  2. Whisk well to ensure you combine the paste, oil, and spices.
  3. Serve warm. Enjoy!
  4. Turmeric Paste
  5. Mix the turmeric and water in a pan over low heat, stirring until a paste is formed.
  6. Once you have a paste, stir in the black pepper.
  7. Cool and store in a glass jar in the fridge for up to 2 weeks.
  • Prep Time: 5 mins
  • Cook Time: 5 mins
  • Category: beverage

Golden Milk Turmeric Tea Recipe (9)

This post was originally published in 2015. Some photos were updated an a video added January 2019.

Golden Milk Turmeric Tea Recipe (2024)


How many teaspoons of turmeric should I put in my tea? ›

Using a whisk or similar tool, combine 1/2 tsp (1.5 grams) ground turmeric with 1 cup (237 mL) water. Bring water and turmeric to a boil. Let sit for 3–5 minutes. Stir well to make sure turmeric is well blended.

How many cups of golden milk per day? ›

Keeping your golden milk consumption to one serving a day can help you avoid unpleasant side effects from too much curcumin.

What happens to your body when you drink turmeric milk everyday? ›

Curcumin in turmeric reduces pain and improves joint functioning in patients with rheumatoid arthritis. It also safeguards bone tissue and prevents bone loss. Our body gets calcium, phosphorus, potassium, proteins, vitamin K, vitamin D by drinking milk. All these nutrients keep our bones strong and healthy.

How to make turmeric tea and its benefits? ›

Turmeric tea is made by boiling turmeric in water and adding a few other simple ingredients, like ginger, black pepper, and milk. It's a great way to reap turmeric's anti-inflammatory and antioxidant benefits as well as its bioactive component, curcumin.

Is 2 teaspoon of turmeric a day enough? ›

The recommended daily dose for turmeric powder is about 3 grams per day, which is equivalent to a teaspoon.

Is A teaspoon of turmeric enough? ›

How much turmeric should you consume to retain the health benefits? Here are a few helpful tips to get you started. Sayer uses 1/2 - 1.5 teaspoons per day of the dried root powder, certified organic. A typical dose of supplemental curcumin is about 250mg per day, and often increased when dealing with a condition.

What is the best time to drink golden milk? ›

While you can enjoy turmeric milk any time of the day, most suggest drinking it about an hour before bedtime to get the full effects of its relaxing, soothing properties.

What is the best time to drink turmeric milk? ›

At night, the body of a human being is generally at rest. During this time, turmeric milk helps the body by rejuvenating and accelerating recovery. After drinking turmeric milk, the long hours of rest benefit the body by making room for recovery. During the change of season, one should drink turmeric milk at night.

How long does turmeric milk take to work? ›

However, once you've gone through a loading period, that's when you will start to notice some of the proposed benefits. So, how long does it take turmeric to work? Depending on your body mass and condition, it will usually take around 4-8 weeks for you to start noticing improvements to your body and mind.

Does turmeric milk detox liver? ›

It helps ensure the easy flow of the liver cleanser “Bile duct”. It also helps the liver by stopping alcohol and other toxins from turning harmful as that can damage the Liver. Drinking turmeric with hot milk every day helps the Liver detox and keeps the body healthy.

Can turmeric milk reduce belly fat? ›

According to a study conducted at the Tufts University, curcumin can actually suppress fat tissue growth. Another way in which turmeric helps in losing weight by regulating sugar levels and further preventing insulin resistance. This results in excess fat that is not retained in the body.

Who should not drink golden milk? ›

People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions, and arrhythmia. Pregnant women and those who are going to undergo surgery should not use turmeric.

Does boiling water destroy turmeric? ›

Turmeric, with curcuminoids as the main bioactive components, is a popular food additive and condiment. However, curcuminoids readily degrade when heated, and cooking like boiling and roasting will result in the degradation of curcuminoids to a great extent (5–7, 16).

How much turmeric should you put in a cup of tea? ›

  1. 1 cup water.
  2. ½ to 1 tablespoon raw sugar or jaggery or maple syrup or coconut sugar or palm sugar – optional or add as needed.
  3. ½ teaspoon ground turmeric (turmeric powder) or for a lesser pungent taste add ¼ teaspoon of ground turmeric powder.
Feb 24, 2023

Can I put raw turmeric in my tea? ›

You can make turmeric tea with fresh turmeric root or with dried ground turmeric (Turmeric powder). To make turmeric tea with fresh turmeric rhizome, you first need to peel and cut one inch of fresh turmeric into small slices or grate.

How much turmeric powder per day in tea? ›

There is no specific recommended daily intake of turmeric. Based on available research, the suggested daily intake depends largely on the condition a person wants to treat. Most research involving adults supports the safe use of 400–600 milligrams (mg) of pure turmeric powder 3 times daily.

How much turmeric in one cup of tea? ›

Use about a 2-inch nub of turmeric per cup of water.

Simply slice the turmeric into thin rounds, each no wider than 1/4-inch. Combine the turmeric and water in a saucepan and gently simmer the mixture for 5 minutes before straining.

Is it OK to put turmeric powder in tea? ›

You can make turmeric tea by steeping ground, freshly sliced, or grated turmeric in hot water and letting it steep for about 10-15 minutes. A single cup of turmeric tea made with one teaspoon of ground turmeric provides: Calories: 8.

Is it safe to take 2 teaspoons of turmeric? ›

You can take 2 to 3 teaspoons turmeric, add turmeric in milk or in water. It's more beneficial for health.

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