How to Make Anti-Inflammatory Turmeric Golden Milk

How to Make Anti-Inflammatory Turmeric Golden Milk

Turmeric has been used in Ayurvedic Medicine for many years. It contains a powerful anti-inflammatory compound called curcumin. Studies have consistently shown positive results for pain reduction using 2000-3000mg of turmeric per day.

In Ayurvedic Medicine, it’s traditionally made into turmeric golden milk, a warming drink with anti-inflammatory benefits to  help to reduce pain naturally.

The turmeric gets made into a paste with turmeric powder and water, with just a pinch of black pepper to help with absorption. The paste can then be mixed into any milk of choice such as coconut milk or almond milk.

I like to put the turmeric paste into warm water with a little of my homemade nut milk.

For increased absorption, it’s good to add some dietary fat to the drink or in a meal you have it with. You can try adding coconut oil for some added fat, and it will also help cut the bitterness.



Turmeric as a spice is bitter. I personally enjoy bitter foods like black coffee or dark chocolate, so it appeals to me. But if you find it to be a bit too much, the coconut oil can help reduce that bitter taste. You can also add some healthy sweetener such as pure maple syrup or a bit of stevia.

To use turmeric for pain reduction, try drinking this turmeric golden milk recipe twice per day. Each dose should provide you with approximately 2000-2500mg of turmeric. Do this for one week to see how well it works for you, then adjust the dose up or down as desired.


How to Make Anti-Inflammatory Turmeric Golden Milk


  • 1/4 cup ground turmeric
  • 1/2 cup water
  • A pinch of black pepper


  1. Combine the turmeric, water and black pepper in a small pot over medium-high heat.
  2. Cook for 10 minutes or until you have a thick paste. Be careful not to let it burn.
    To use:
  1. Add 1 tsp of the turmeric paste to a glass of water, non dairy milk or another beverage 2 times per day.


Heating turmeric helps to activate the analgesic and anti-inflammatory properties to help reduce your pain naturally. Improve absorption by adding a source of fat to your drink such as coconut oil or coconut milk.

2017-09-28T12:43:40+00:00 September 15th, 2016|Recipes|

About the Author:

For over 20 years Dr. Tick has dedicated herself to researching evidence-based holistic treatments for pain and inflammation. A multiple-book author, including the highly acclaimed Holistic Pain Relief - An In-Depth Guide to Managing Chronic Pain, Dr. Tick empowers her patients to live free of pain and full of life. She is the first holder of the prestigious Gunn-Loke Endowed Professorship of Integrative Pain Medicine at the University of Washington and a Clinical Associate Professor at the University of Washington in the departments of Family Medicine and Anesthesiology & Pain Medicine.

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