Try Warm Golden Turmeric Milk to Bookend Your Day | Mental Health Recipes

I’ve seen golden milk everywhere lately. It’s been featured on menus as lattes or simply as a warm hug in a mug. So, inevitably, I got a little curious. And there’s actually lots to love here…

As someone who’s been exploring an anti-inflammatory diet, this one caught my eye.

This golden milk contains the spice turmeric, which has been used in Ayurvedic medicine for over 4,000 years. And modern science has continued to prove turmeric’s incredible anti-inflammatory effects. 

In other words, this bright colored spice can literally brighten up your day! But before we get ahead of ourselves, how can you make this yummy (and undeniably beneficial) drink? And why exactly should you?

Golden Turmeric Milk for a Golden Day

Once you know what this drink can do, you’ll definitely want to make it a regular thing.

As previously mentioned, golden milk has roots in Ayurvedic tradition. And while the wellness world can sometimes feel like a lot of hype, this one actually delivers (more on this below).

Plus, it can be enjoyed first thing or in the evening. In the morning, golden milk can be a gentler alternative to coffee—something warm and grounding without the jitters. 

At night, it transforms into something almost meditative. The warmth relaxes your body and signals to your brain that it’s time to wind down. This means it can offer the perfect bookend at the start or end of your day, your choice!

How This Golden Turmeric Milk Helps Boost Your Mood

So what makes this drink so good for your mental well-being? Ultimately, each ingredient in golden milk brings something to the table when it comes to supporting your mood. Below, we take a closer look.

Turmeric

Turmeric contains curcumin, a compound that’s been studied extensively for its anti-inflammatory properties. And here’s where it gets interesting for your brain: Chronic, low-grade inflammation has been linked to depression, anxiety, and that foggy, “blah” feeling that makes everything feel harder than it should. But…

Curcumin may help by reducing inflammatory markers and supporting the production of brain-derived neurotrophic factor (BDNF)—a protein involved in learning, memory, and mood regulation. Low levels of BDNF have been associated with depression, so anything that gives it a boost is worth paying attention to.

Some research even suggests curcumin may be as effective as certain antidepressants for mild mood issues—though it’s not a replacement for professional treatment if you’re struggling. 

And to add to everything here… there’s also something seriously symbolic about adding a bright, golden, yellow spice to your routine. The color yellow is often associated with greater cheer, so why not bring a bit more of it into your life?

Related Article: A Turmeric Green Tea Smoothie When You Feel Foggy | Mental Health Recipes

Honey

A little sweetness goes a long way!

Honey definitely helps make this golden milk taste good. Yet, it also contains antioxidants and trace amounts of nutrients that support overall health. 

When you consume honey, it promotes the release of serotonin, which your body then converts to melatonin. This is partly why warm milk with honey has been a bedtime remedy for generations. But serotonin also, as we know, helps support a better mood, too!

Raw honey, in particular, also has prebiotic properties, meaning it feeds the good bacteria in your gut. And if you've been paying attention to wellness trends lately, you know the gut-brain connection is a big deal. A happy gut often means a happier mind.

Just remember: a drizzle is plenty. You want enough to enhance the flavor and reap the benefits without turning your calming drink into a sugar bomb.

Related Article: Not Just Something Sweet: 6 Powerful Effects of Honey

Cinnamon

Beyond its warm, familiar flavor, cinnamon helps regulate blood sugar levels.

Why does that matter for your mood?

Well, when your blood sugar spikes and crashes, so does your energy—and often, your emotional stability. You know that irritable, shaky feeling you get when you've gone too long without eating? Blood sugar is usually the culprit.

By helping to keep things steady, cinnamon supports more consistent energy and fewer mood swings throughout the day. Some studies have also pointed to cinnamon's potential role in improving cognitive function, including attention and memory.

Milk

Dairy milk contains tryptophan, an amino acid your body uses to produce serotonin and melatonin. This is why warm milk has long been recommended as a sleep aid—but the mood benefits extend beyond bedtime.

If dairy isn’t your thing, don’t worry. Oat milk and almond milk can work well here too. Oat milk, in particular, contains complex carbohydrates that help tryptophan reach your brain more effectively. It also has a naturally creamy texture that makes your golden milk feel extra indulgent.

Whatever you choose, the warmth itself is part of the benefit!

Black Pepper

This one might seem odd in a sweet, cozy drink. But trust the process.

Black pepper contains piperine, a compound that dramatically increases your body’s ability to absorb curcumin. Without it, most of that turmeric goodness passes right through you without being fully utilized.

And really, you only need a tiny pinch (don’t overdo it!). And it won’t change the flavor of your drink in any noticeable way, but it makes a massive difference in how well the turmeric actually works.