How to Make Anti-Inflammatory Golden Milk

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How to Make Anti-Inflammatory Golden Milk

By Ryan Parsons

Golden milk is a great way to get the anti-inflammatory benefits of turmeric (pictured below) on a daily basis.

Drink it before bed, and it will aid relaxation and help boost the immune system while you’re sleeping. You can also use it as a base for protein smoothies or drink straight at any time of the day.

How to Make Anti-Inflammatory Golden Milk

Golden Milk Ingredients

This golden elixir contains multiple ingredients with powerful medicinal benefits:
  • Turmeric: This bright yellow spice contains curcumin (up to 3% by weight). Numerous studies have linked turmeric with wide-ranging anti-inflammatory effects. In addition to reducing inflammation, it has also been shown to support brain and joint health.

  • Ginger: A natural anti-inflammatory, ginger can help relieve symptoms of arthritis, bursitis, and other musculoskeletal ailments.

  • Black Pepper: Black pepper contains piperine, which enhances the absorption and the anti-inflammatory effects of turmeric. It also adds a number of essential nutrients, including manganese, iron, and vitamin K.

  • Cinnamon: This antioxidant-rich spice may reduce the risk of heart disease by reducing levels of LDL cholesterol and triglycerides. It also improves insulin sensitivity (this is a good thing) and lowers blood sugar levels.

How to Make Anti-Inflammatory Golden Milk

How to Make Anti-Inflammatory Golden Milk

  • Preparation: 2-5 mins
  • Cook: 15 mins
  • Total: 20 mins


  • 8 cups of milk of choice (almond, coconut, or dairy)
  • 2 teaspoons turmeric powder or 2” fresh, minced turmeric root (or combo of both)
  • 1-2 teaspoons ginger powder or 1-2” fresh, minced ginger root (or combo of both)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon vanilla
  • Pinch cayenne pepper (optional)


    • If using fresh turmeric and ginger root, slice thin or mince.
    • Add all the ingredients, including milk, into a sauce pan and heat for 10-20 minutes over medium heat until hot, but not boiling.
    • Strain mixture into a large resealable container using a fine mesh strainer.
    • Drink immediately or store in the refrigerator for up to three days.


    Notes: This is a very easy recipe that’s virtually impossible to mess up. I’ve made this with fresh turmeric and ginger root, powdered turmeric and ginger powder, and a combination of both.

    The dosage of turmeric used in studies showing therapeutic benefit is one gram or one level teaspoon of powdered turmeric. Feel free to double or triple the amount of each ingredient based on personal preference.

    Tip: With the help of a small funnel, the empty container of milk can become a convenient storage container.

    Ryan ParsonsDr. Ryan Parsons is a veteran MMA coach, manager and co-author of The Four Pack Revolution (Rodale, December 2017). He received his doctorate in Chiropractic Medicine from the Los Angeles College of Chiropractic and is the inventor of Radius Wraps, the first combat sport product to undergo a peer-reviewed university clinical trial. He is the author of the Ultimate Weight Cut Guide for Combat Sports Athletes. Ryan has cut weight with elite athletes on five continents in all kinds of places — saunas, steam rooms, hot tubs, hotel rooms, city parks, the beach, and even at an arena under a camera crew’s lights in Brazil.