Golden Milk: Healing Tonic for Vitality and Flexibility


Anyone that’s attended a 3HO event can testify to the fact that Golden Milk is a fan favorite for Kundalini yogis. Known to relieve the joints after long times spent in meditation, the healing tonic is as delicious as it is beneficial. 

Golden Milk is easy to prepare, which makes it well fit for an at-home self-care staple. It’s a warm drink made of milk, turmeric, and often black pepper or honey. 


  • ¼ – 1 teaspoon turmeric 
  • 1/2 cup water 
  • 8 ounces whole milk or milk alternative
  • 2 tablespoons raw almond oil or other healthy oil
  • Honey to taste
  • Optional: 1 cardamom pod


  1. Simmer turmeric in water until it forms a nice paste, stirring regularly and adding water as needed. Suggested cooking time is 8 minutes. The cardamom may be cooked with the turmeric for added flavor.
  2. While waiting on the paste, bring the milk and almond oil to a light boil. As soon as it boils, remove from heat.
  3. Combine the two mixtures using a blender or whisk.
  4. Add honey to taste. 


Notes: Golden Milk keeps in the refrigerator for up to 40 days. You can also prepare a larger quantity of turmeric paste and keep it in the fridge so you’re ready to make Golden Milk at any time. The general ratio of turmeric to water is 1:4.

Why Turmeric? 

Turmeric is healing food for the body. It comes from the root of a plant that is native to India but has been used across the globe for thousands of years.1

Turmeric benefits the inner organs, the spine, and the joints. It purifies the blood and promotes general good health. 

Golden Milk is an easy and delicious way to drink it. The warm tonic is especially beneficial for stiff joints, as curcumin, the active ingredient in turmeric lubricates the musculoskeletal system. The oil lubricates and energizes the joints, while the turmeric supports the bones and makes the joints more flexible. 

Golden Milk can also help repair damage to nerve centers caused by drug and alcohol abuse. In this case, make this your daily habit for 40 consecutive days.

  1. Herbal Medicine: Biomolecular and Clinical Aspects, 2nd Edition. Chapter 13 – Turmeric, the Golden Spice.