What’s golden milk and why’s everyone drinking it?

This is based on one systematic review and one randomised control trial, considered to be the gold standard of scientific evidence. In one study, participants took 100mg of curcumin every 12 hours, starting seven days before menstruation and continuing until three days after, for three cycles. In another, curcumin doses ranged from 200-1000 mg per day, all showing improvement around symptoms of bloating, breast tenderness, headaches and fatigue.⁵

The catch? These studies used concentrated turmeric extract, not the light dusting you’d find in your golden latte. So while turmeric milk is comforting and tasty, a sprinkle from your spice rack won’t have the same effect.   

That said, if you love golden milk latte, you can still enjoy it. Taking a moment to slow down with a warm cuppa can be genuinely good for your mental health, especially during that time of the month. 

Our bodies naturally make antioxidants to fight off free radicals, which are molecules that can damage cells^.8 Curcumin, with its special structure, might help in two ways: it can disarm free radicals itself, and it might also encourage your body to produce more of its own antioxidants for an extra layer of protection.⁹

Turmeric is thought to be an anti-inflammatory for the human body. In some small studies, it was found that it might be effective at helping reduce the symptoms of some inflammatory disorders, such as arthritis.^{10, 11} However, much more robust research is needed to support this.  

Top tip: If you’re looking to make the most of golden milk’s theoretic benefits, then make sure to sprinkle in some ground or freshly grated cinnamon.¹²

It turns out that the curcumin found in turmeric milk may play a part in keeping your joints healthy. There have been more than 60 studies showing that curcumin alleviates some symptoms of arthritis, such as morning stiffness and joint swelling. As exciting as this is, these studies have their drawbacks and are limited in their quality and size, so more research is needed.^{11, 12}

Research studies involving mice have found that curcumin has the potential to increase a compound called brain-derived neurotrophic factor (BNDF).¹³ This BNDF has been seen to help brain cells grow and support the mouse brain as it forms new connections and pathways, which is essential for learning and memory making. Could we see the same happen to us? The jury's out! But scientists are keen to understand this in more detail and if this could be possible in humans too.¹ 

Like with many herbs and spices, there isn’t much credible scientific research or evidence for any health benefits. Initial studies have found interesting results but it’s still up for debate how trustworthy these findings are due to potential biases and study design. Nonetheless, this hasn’t stopped our ancestors from making a tasty milk drink that tastes super comforting and has the potential for more.