Health Benefits of Golden Milk Before Bed

health benefits of golden milk

What are the Health Benefits of Turmeric Golden Milk?

The health benefits of golden milk before bed includes its potency in helping to prevent heart disease, lower blood sugar, boost immune system, and reduce cell damage.
Golden milk, also called turmeric milk, is a traditional Indian beverage prepared with turmeric which gives it a yellow or gold color. Golden milk can be prepared at home by warming a nondairy milk with turmeric, ginger, cinnamon, and other spices with are rich in antioxidant and anti-inflammatory properties. 
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This article discusses the golden milk benefits and recipe for preparing it.

10 Health Benefits of Golden Milk Before Bed

The health benefits of golden milk include:
  1. Prevents heart disease
One major health benefits of golden milk is that it contains ingredients that helps cut down risk of developing heart disease. A study performed on a small scale indicated that those taking curcuminoids had a lower rate of myocardial infarction events like heart attacks, after coronary artery bypass surgery.
However, this study is narrow and the amount of each ingredient present in golden milk is insufficient to fully illustrate the benefits found in research. More research on larger scale still needs to be carried out.
  1. May reduce risk of cancer
Golden milk may help cut down risk of developing cancer based on the ingredients such as ginger, cinnamon, and curcumin used in preparing the drink. However, the results are still lacking since the studies are from the past. Also, studies to support this assertion are limited, aren’t conclusive and are test tube studies. More research is required before results can be established.
  1. Reduces inflammation
A potent health benefits of golden milk before bed is its ability to reduce inflammation, courtesy of its ingredients such as ginger, cinnamon, and turmeric, which contains anti-inflammatory properties. Drinking golden milk can help ease inflammation, which can in turn reduce heart disease, cancer, Alzheimer’s disease, arthritis, and metabolic syndrome.
You can ease inflammation by adding golden milk to their regular diet. A small study of 45 participants indicated that consuming 500 milligrams (mg) of curcumin – an active compound in turmeric, was as effective as taking 50 mg of arthritis prescription at easing inflammation.
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  1. Stop cell damage
Its ability to curb cell damage is included among the health benefits of golden milk before bed. The compound found in turmeric, curcumin, also contains antioxidant properties. Antioxidants helps fix the body to repair cell damage while you sleep, and help cut down the risk of many infections. A 2015 study concluded that antioxidants in foods and spices helps reduce cell damage.
  1. Helps boosts mood
Among the health benefits of golden milk before bed is its ability to improve mood the following morning. A study have shown that curcumin may improve mood in people who ingest it regularly.
A small study with just 60 participants with major depressive disorder found that those who were placed on curcumin supplements noticed major improvement in symptoms. However, more research still needs to be carried out.
  1. Improve brain function
Turmeric’s ability to improve brain function is also applauded as one of the numerous health benefits of golden milk before bed. Consuming golden milk is beneficial for improving and enhancing brain and cognitive function. Some older studies have suggested that turmeric may help improve brain function, but more recent research is necessary to fully prove its effectiveness. Golden milk is also prepared with ginger and cinnamon – both are ingredients have been encouraging in animal studies.
  1. Lowering blood sugar levels
Golden milk may contain ingredients that can help lower blood sugar. Some research has found that eating ginger may help reduce fasting blood sugar in diabetics.
A 2017 placebo-controlled study  supported these results. The scientists divided 50 participants with type 2 diabetes into two groups. For 10 weeks, one group took 2,000 mg of ginger per day, while the other group took a control.
At the end of the trial, the research team found that participants who took ginger had their fasting blood sugar levels extensively reduced.
  1. Aids digestion
One renowned health benefit of golden milk is that it aids digestion. Ginger is commonly used to relieve nausea and vomiting. Ginger was found to help relieve nausea in people with chemotherapy, according to a study.
  1. Boosts immune system
Golden milk can be used to combat common illnesses. This nutritious drink contains curcumin, which comes with antibacterial, antiviral, and anti-fungal properties that can help ward off infections and boosts immune system. Also, the ginger and cinnamon used in preparing golden milk is common home remedies for colds and flus.
  1. Improves bone health
One of the ideal health benefits of golden milk before bed is its ability of improve bone health. Golden milk before bed is rich in calcium and vitamin, which are very valuable to bone health. Calcium is a necessary nutrient for maintaining bone health. Vitamin D helps the body absorb calcium from foods.
People tend to make golden milk using nondairy milks such as coconut milk. For this reason, people should be sure to find enriched versions that contain additional nutrients to gain this benefit.

How to Prepare Golden milk

You can buy golden milk online and in stores. However, you can easily prepare this rich milk from the comfort of your home.
Items needed
  • ½ cup nondairy milk, such as coconut or almond milk
  • 1 tsp turmeric
  • 1 tbsp grated fresh ginger or 1/2 tsp ginger powder
  • 1/2 tsp ground cinnamon
  • 1 pinch ground black pepper (optional)
  • 1 tsp honey


  • Place all the ingredients in a pot.
  • Allow the mixture to the boil, then reduce heat to simmer.
  • Allow to simmer for 10 minutes.
  • Strain the mixture through a fine strainer and serve.
  • Excess golden milk left over after your preparation can be refrigerated for about 5 days.


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