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You may have seen vibrant yellow golden milk and turmeric lattes popping up on your Instagram feed or in Starbucks cafes around the world, but there's a lot more to this beverage than just looking pretty. Traditionally made by mixing ground turmeric, aromatic spices like cloves, ginger, and cinnamon, and warm milk, golden milk has roots in an ancient branch of Indian medicine known as Ayurveda. Meant to be consumed as a nourishing Ayurvedic tonic to combat ailments including inflammation, anxiety, or stress, golden milk has gained popularity in the Western wellness and food worlds for its delicious and comforting taste.
There are many health benefits from consuming golden milk, mostly due to the high concentration of curcumin — a powerful natural anti-inflammatory compound — which is found in turmeric. Many studies have found that the curcumin in turmeric has powerful antiseptic, anti-inflammatory, anti-microbial, and anti-allergic properties, making it a potent natural remedy for many ailments, from skin rashes to joint discomfort to inflammation. A finding more loosely based in folk medicine or alternative medicine is that warm golden milk works especially well as a natural sleep aid and stress reducer.
To make your own golden milk at home: Simply combine 8 ounces of steamed milk with a teaspoon of turmeric powder and a sprinkle of aromatic spices like ginger, cinnamon, black pepper, or cloves. Some people prefer using freshly grated ginger or turmeric and whole cloves or black peppercorns for a more potent flavor. Vegans or those who follow a nondairy diet can easily substitute in their favorite nut milk instead of using cow's milk.
To make life even easier, many brands have created pre-made golden milk spice blends, so all you'll need to add is the milk of your choice. From ground turmeric powder blends to chai tea concentrates, here are a few delicious golden milk mixes you can buy online so you can craft your very own custom turmeric latte at home.
Drinking a warm cup of golden milk made with this dreamy mixture of turmeric, black pepper, dates, herbs, and a calming herbal adaptogen called ashwagandha is our new favorite pre-bedtime ritual. Simply heat one cup of your favorite plant-based or dairy milk, stir in golden milk, and get ready to wind down.
For your daily dose of golden goodness, look no further than this superfood-loaded Daily Turmeric Tonic from Further Food. The main ingredients of this supplement include organic turmeric, cloves, cinnamon, black pepper, ginger, and ground cardamon pods for an exceptionally aromatic cup of golden milk.
We love the addition of lesser-known superfood ingredients like schisandra berry, an adaptogenic herb used in Chinese medicine that boosts the immune system, and boswellia (also called frankincense), an herb known for its potent anti-inflammatory properties.
This nourishing organic powder blend from Raw and Root is made from a mixture of anti-inflammatory turmeric, healing adaptogenic herbs, and warm aromatic spices like fennel, black pepper, and ginger. This blend also includes trendy superfood ingredient gotu kola, an herb often linked to improved cognitive function and longevity.
This blend tastes great in warm golden milk, iced or hot in a turmeric latte, or as a nutritious boost to your morning smoothie.
With 6 grams of protein from the addition of grass-fed whey and coconut milk, this Golden Milk Turmeric Infusion from Jarrow Formulas is the perfect dietary supplement to add to your morning smoothie. The addition of organic ginger root, cinnamon bark, vanilla, and black pepper give this supplement a rich, earthy taste.
This organic, gluten-free, vegan Turmeric Elixir is a favorite among reviewers who suffer from arthritis, inflammation, and other joint pain. Though this elixir contains 4 grams of sugar from the addition of cane sugar, this blend is much sweeter and more mild-tasting than other options on this list, making it a solid choice for turmeric newcomers.
For your golden milk fix on the fly, REBBL has you covered with their organic line of bottled supplements. Made with coconut milk, honey, turmeric, ginger, vanilla extract, cardamom, black pepper, and a pinch of pink salt, this beverage is creamy and absolutely delicious.
The only downside of this beverage's deliciousness is its high sugar content — at 11 grams per serving — from the addition of stevia. However, for those looking for a better-for-you treat, REBBL will satisfy any sweet tooth.
Create your own creamy, spicy, super comforting turmeric latte in the comfort of your own home with DONA Chai Turmeric Concentrate. This Brooklyn, New York-based brand makes pre-batched chai tea concentrates to make your morning grind much easier (and more delicious).
Their Turmeric Concentrate is a fragrant blend of freshly ground turmeric, pink peppercorn, ginger, allspice, lemongrass, and black pepper. We guarantee you'll be hooked after your first hot or iced golden milk latte.