Does Golden Milk Actually Benefit Your Immune System? We Asked A Physician

From chicken noodle soup to steamy showers, you may have a home remedy or two up your sleeve to combat sniffles. Still, an extra boost is sometimes needed to keep the immune system strong and healthy — whether during cold season or beyond — and many swear by warm liquids. Tea with honey is popular for easing congestion, but some might take another route to wellness: golden milk. You've likely seen the creamy, golden beverage across social media, and while the drink sure is pretty, you might be wondering whether the drink has science-backed benefits.

To understand golden milk, something referred to as a turmeric latte, and its potential benefits for the immune system better, we reached out to Dr. Jason Singh, chief medical officer and physician at One Oak Medical. "This is a great topic because as an Indian American, golden milk is something I had growing up. It's a traditional Indian drink that's typically made by combining milk with turmeric and other spices like ginger, cinnamon, and black pepper. It gets the 'golden' color from turmeric, which contains curcumin," Dr. Singh exclusively told Glam. That's right: We have the compound curcumin to thank for the yellow color of turmeric, ginger, and more. And if you thought these delicious-looking drinks had legitimate health benefits, you'd be correct. 

While it may not give you a caffeine buzz like your regular latte, a turmeric latte — or golden milk — offers many benefits to the immune system. If you're feeling a cold coming on or simply want to take preventative measures, switching up your coffee order for golden milk might be a wise move. "Curcumin can support the immune function because it has anti-inflammatory effects, along with antioxidant and antimicrobial properties and these are based on multiple studies conducted in lab settings or animal models," Dr. Jason Singh exclusively shared with Glam.

In addition to turmeric, which you may already use for its hair benefits, golden milk boasts benefit-filled ingredients like ginger, cinnamon, and black pepper. "Ginger has both antioxidant and anti-inflammatory properties," Dr. Singh told Glam. Meanwhile, he added, "cinnamon has cinnamaldehyde, which is the active compound that gives antimicrobial properties. Black pepper has piperine in it, which keeps curcumin in your body longer by slowing its metabolism down, which is why it's often combined with turmeric." 

If you're wondering what the golden wellness beverage tastes like and if you'll enjoy the aroma, the drink can be compared to a chai latte. It's earthy and warm with a spicy kick thanks to the, well, spices. Many online recipes for golden milk call for cow's milk, but these recipes can, of course, be altered to suit dietary needs with plant-based milk. After all, the main benefits you're receiving are from the spices, not the milk.

If you're not a fan of golden milk and want to only drink it when needed — or if you're head over heels for the warm, slightly spicy beverage and want to make the enjoyment a regular experience — you can reap the benefits. "While some research suggests regular consumption is recommended, intermittent can still offer some advantage particularly if the body can retain curcumin for an extended period of time," Dr. Jason Singh exclusively told Glam. 

You could up your dose of turmeric lattes during the colder months to keep colds at bay, or you could try an iced version of golden milk in the summertime to keep the drink a regular part of your daily routine. Either way, golden milk should likely be added to your list of things to do for a stronger immune system. 

If you're making golden milk at home and are unsure exactly how much turmeric you should add to your latte, Dr. Singh has you covered. "The exact dose of turmeric varies based on individual physiology and bioavailability of curcumin, but most studies agree that it should be around 500 mg. to 2,000 mg. curcumin per day," he shared with Glam. With that in mind, there's nothing stopping you from giving your immune system some love.