Want to Try Golden Milk? Here’s Our Best Turmeric Tea Recipe

Updated: Jan. 22, 2020

Lately, turmeric is the health food everyone's talking about. Reap the benefits yourself by brewing a cup of "golden milk," a turmeric tea recipe with milk and spices.

Beautiful golden turmeric is a key ingredient in curry, paella and other delicious dishes. Did you know that turmeric is also a super healthy ingredient in its own right?

One of the most delicious ways to enjoy the health benefits of turmeric is in turmeric tea or “golden milk,” a brew of turmeric, milk and spices. We’ll answer some FAQs and share a delicious turmeric tea recipe belwo.

Is Drinking Turmeric Tea Good for You?

While scientists are still studying the health benefits of turmeric, what’s clear is that the spice contains curcumin, a powerful antioxidant and anti-inflammatory compound. Inflammation can cause a slew of health problems, so turmeric may offer several potential benefits.

Potential Turmeric Tea Benefits

  • It has antibacterial and antiviral properties, which may ward off colds and flu
  • May reduce swelling or stiffening in joints and muscles
  • Cinnamon and ginger, usually added to turmeric tea, also have anti-inflammatory benefits
  • May boost brain health and memory
  • May ease digestive upset or symptoms of chronic digestive disorders
  • Can ease menstrual cramps

How to Make Turmeric Tea


  • 1/2 cup milk (dairy or plant-based milk of your choice, unsweetened)
  • 1 teaspoon turmeric
  • 1/2¬†teaspoon ginger (ground spice or grated fresh ginger root)
  • 1/2¬†teaspoon ground cinnamon
  • Dash of ground black pepper (helps your body to absorb the beneficial curcumins in turmeric)
  • 1 teaspoon honey or maple syrup, optional


Combine all the ingredients in a small saucepan. Bring to a boil and then immediately lower the heat to a simmer. Cook for about 10 minutes, or until the entire pot smells deliciously spicy and the milk is a uniform golden color. Strain the milk into a mug. You can enjoy immediately, or keep pre-made turmeric tea in the refrigerator for a few days.

How Often Should I Drink Turmeric Tea?

The key ingredient in turmeric is curcumin, and Well and Good experts recommend 500 to 1,000 milligrams of curcumins daily to get the benefits of their anti-inflammatory properties. A typical teaspoon of ground turmeric contains 200 milligrams of curcumins. Try drinking two cups of turmeric tea a day, or a combination of tea, foods cooked with turmeric and/or turmeric supplements.

Intrigued? Find more unexpected ways to use turmeric.