You might know it as golden milk or a turmeric latte—but in India, this warm, spiced beverage has long gone by its Hindi name: haldi doodh. And while it has become more popular in Western wellness circles over the last years, this centuries-old drink has been a go-to in Ayurvedic and Chinese medicine for its anti-inflammatory and antioxidant properties.
Turmeric—the star of the show—has been studied for its potential benefits in supporting heart health, easing joint pain, protecting from cancer and more. Much of turmeric’s power comes from curcumin, a compound believed to be responsible for many of its health perks. While modern research continues to explore its promise, turmeric has found a firm place in today’s functional food trends.
“A basic golden milk usually includes a combination of turmeric, cinnamon, ginger, black pepper (as this enhances turmeric absorption), a type of milk (dairy or non-dairy), and a sweetener such as honey or maple syrup,“ says Susie Polgreen, M.S., RD, C.D., IFNCP. Turmeric is one of the most powerful anti-inflammatory spices out there — due to its main component curcumin — and ginger and cinnamon are also great for inflammation and blood sugar balance.”
“Turmeric is very impactful for the blood, essentially helping the blood flow. We want to keep the linings of our arteries healthy, so cellular regeneration in the arteries is key. People have also found that turmeric aids in digestion,” adds Leslie Jefferson, M.S., CNS, LDN.
As demand for turmeric lattes rises, convenience is key—especially for those who don’t want to make it from scratch. To help you choose a smart store-bought option, we asked Polgreen and Jefferson to weigh in on which options are best. We shared their recommendations for the healthiest—and most delicious—turmeric lattes on the market.
Paleo Valley Organic Superfood Golden Milk
Product: Courtesy of Brand. EatingWell design.
With four types of mushrooms—lion’s mane, shiitake, reishi and cordyceps—this powder delivers added anti-inflammatory benefits. Monk fruit offers sweetness without added sugar, and powdered coconut milk makes it easy to mix with hot water for a creamy, vegan-friendly drink.
Gaia Herbs Golden Milk
Product: Courtesy of Brand. EatingWell design.
A hint of vanilla makes this blend especially tasty. Lightly sweetened with dates, it’s easy to customize with your favorite milk or sweetener. Ashwagandha adds stress-reducing benefits, making it a great option for winding down in the evening.
Solspring Organic Golden Milk
Product: Courtesy of Brand. EatingWell design.
Prefer stevia to monk fruit? This USDA-certified organic mix from Dr. Mercola includes powdered coconut milk and tulsi (holy basil), a calming herb often used in teas. It’s a good choice for those seeking balance in blood sugar and stress levels.
Garden of Life Organics Golden Milk Powder
Product: Courtesy of Brand. EatingWell design.
This blend includes fermented turmeric with 44 mg of added curcumin and probiotics, supporting both inflammation and gut health. Ashwagandha lends calming benefits, but note that it’s made with coconut water—so you’ll want to add your own creamy milk for best results.
What to Look for in a Good Turmeric Latte Mix
- Check for black pepper. “Black pepper helps with the activation of some of the polyphenols in curcumin,” explains Jefferson. If your mix doesn’t include it, add a pinch to boost absorption.
- Opt for natural sweeteners. “Aim for a natural sweetener like honey or maple syrup, and avoid lattes that contain a ton of added sugar,” recommends Polgreen. And limit it to no more than two teaspoons per serving of whichever sweetener you use when making your own.
How to Enjoy Turmeric Lattes
Turmeric lattes can be a soothing start—or end—to your day. “Although there is no caffeine, I have quite a few clients who have used them to replace their morning coffee, as it can be a great caffeine-free alternative with tons of health benefits,” says Polgreen. And for others, the warming spices and creamy texture make it feel like a cozy wind-down ritual.
Jefferson calls a well-made golden milk “A rich brew that can take the place of coffee.” If you’re sensitive to caffeine or looking to cut back, it’s a great alternative. To make the most of turmeric’s benefits, Jefferson recommends gently simmering—not boiling—your milk. Boiling can degrade some of the spice’s beneficial compounds, so a gentle heat helps preserve its anti-inflammatory properties.
Another great thing about turmeric latte is that it can be customized. Still want a caffeine kick? Try a “dirty” turmeric latte with a shot of espresso, or blend it with matcha or chai for added flavor and energy.
You can also use turmeric latte mix to upgrade everyday dishes. Stir it into oatmeal or smoothies for an antioxidant boost, or add it to baked goods for a vibrant twist in both flavor and color.
Our Expert Take
Turmeric lattes may be steeped in tradition, but thanks to growing evidence around their health benefits, they’ve earned their place in modern wellness routines. Whether made from scratch or from a mix, they’re customizable and easy to enjoy any time of day.
Just note: turmeric may interact with certain medications, including blood thinners, antacids and some diabetes medications. If you’re considering adding turmeric to your daily routine, it’s a good idea to check with a healthcare provider first.
Frequently Asked Questions
Are turmeric latte mixes actually healthy?
If you’re looking for an all-around antioxidant boost, yes. Just be sure to avoid mixes with tons of added sugars and fillers.
Is it better to buy or DIY turmeric lattes?
Making your own gives you full control over ingredients. But if convenience is a priority, one of our expert-approved mixes is a great alternative.
How often can you drink turmeric lattes?
“Just like with everything, moderation is key. One or two cups of golden milk per day should be enough to get its powerful anti-inflammatory benefits,” says Polgreen.
Can turmeric lattes replace coffee?
They can. Since turmeric lattes are caffeine-free, they’re a calming option for morning or night. If you need a caffeine boost, add espresso or tea to the mix.
