Golden milk is one of those cozy, feel-good drinks that just hits differently, especially when you need a little moment of calm. Made with warm milk and earthy turmeric, golden milk has been a staple in Ayurvedic traditions for centuries. It is known for nourishing the body, supporting digestion, and promoting relaxation.
This soothing drink, sometimes called “haldi doodh” in India, has deep roots in Ayurvedic medicine, where it has been used for generations as a daily wellness tonic. Traditionally, golden milk is made with turmeric, black pepper, and warming spices like cinnamon and ginger.Â
All of these ingredients work together to support overall health.Â
Today, golden milk has gained popularity worldwide, and for good reason. It’s delicious, comforting, and packed with benefits.
Why Turmeric is the Star of This Drink
That gorgeous golden color? That’s all thanks to turmeric (Curcuma longa). This bright yellow spice is part of the ginger family, and just like its spicy cousin, it has been used for everything from cooking to skin care to herbal support. In Sanskrit, it is called kanchani, which means “golden goddess,” and honestly, that name fits. It has been revered for centuries as a go-to for supporting digestion, boosting overall wellness, and helping the body stay balanced.
One of the main reasons turmeric gets so much love is because of curcumin, the compound that gives it that deep yellow hue and supports a healthy inflammatory response. Since inflammation is linked to all kinds of modern health concerns, adding turmeric to your daily routine can be a game-changer.*
But turmeric does more than that. It has been used traditionally to soothe digestion, support gut health, and promote a healthy metabolism. It is also loaded with antioxidants, which help the body deal with everyday stressors.* It may even help support joint health, brain function, and liver detoxification, making it a great herb to keep in rotation.*
Making This Recipe Special with Ashwagandha
Our version of golden milk takes things a step further by incorporating ashwagandha (Withania somnifera), an adaptogenic herb that has been traditionally used to support the body’s stress response and overall resilience.
What Are Adaptogens?
Ashwagandha belongs to a unique category of herbs called adaptogens. Adaptogens help the body adjust to stress, whether that stress comes from a demanding work schedule, environmental factors, or everyday emotional ups and downs. Unlike caffeine, which provides a quick energy boost followed by a crash, adaptogens work gradually to build deep resilience and support long-term energy without overstimulation.
Why Add Ashwagandha to Your Golden Milk Recipe?
Ashwagandha root has been used for centuries in Ayurveda as a tonic for vitality, strength, and resilience. Modern research supports what ancient traditions have long known: Ashwagandha helps the body cope with stress by balancing cortisol levels, the hormone responsible for our fight-or-flight response.
In addition to stress support, ashwagandha is known for:
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Promoting relaxation and better sleep: Many people find that ashwagandha helps them unwind and get more restful sleep.*
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Balancing mood: Studies suggest that ashwagandha may support emotional well-being and soothe occasional feelings of anxiousness.*
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Supporting the immune system: As an adaptogen, ashwagandha helps the body maintain balance, which is key to overall immune function.*
By blending ashwagandha into this golden milk recipe, you get the combined benefits of turmeric’s inflammatory support and ashwagandha’s stress-soothing properties in one deliciously creamy drink.
Ashwagandha Golden Milk Recipe
Now that we have covered the incredible benefits of turmeric and ashwagandha, it’s time to bring it all together in this soothing golden milk recipe. This warm, spiced drink is perfect for unwinding in the evening, helping to calm the nervous system while nourishing the body.
A Few Tips Before You Start
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Always add a pinch of black pepper when using turmeric. Black pepper contains piperine, which enhances curcumin absorption, making turmeric more bioavailable.
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Choose a milk that complements the flavors. Coconut, almond, or oat milk all work well for a creamy and delicious base, but you can use any milk you’d like.Â
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Adjust the sweetness to your preference by using maple syrup or honey. You can also leave it out entirely if you prefer an unsweetened version.
Ingredients
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1 cup milk of choice
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½ cup water
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1 teaspoon turmeric powder
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½ teaspoon ashwagandha root powder
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½ teaspoon cinnamon powder
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ÂĽ teaspoon ginger powder
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½ teaspoon vanilla extract
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A pinch of black pepper
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1 teaspoon maple syrup or honey, to taste (optional)
Instructions
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Warm the milk and water in a saucepan over low to medium heat. Avoid boiling, as high heat can diminish the benefits of some of the ingredients.
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While the liquid is warming, combine the turmeric, ashwagandha, cinnamon, and ginger powder in a mug.
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Slowly pour the warm liquid over the powders, whisking continuously to ensure everything blends smoothly.
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Stir in the vanilla extract and sweetener, adjusting to taste.
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Sip and enjoy this nourishing golden milk, especially in the evening, to help your body relax and unwind.
More Nourishing Recipes to Try
If you love this Ashwagandha Golden Milk, there are plenty of other cozy, herbal recipes on our blog that you might enjoy.
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*This article has not been evaluated by the Food and Drug Administration, and this information is not intended to diagnose, treat, cure, or prevent any disease.
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