Benefits of Turmeric(Haldi) Milk at Night and Its Side Effects

Turmeric is a crucial spice in Indian cuisine and Ayurvedic practices, known for its versatility and health benefits. India relies heavily on turmeric in daily cooking, using it not only to add flavor but also for its medicinal properties. Ancient Indian civilizations innovated with turmeric, creating turmeric milk, which offers a range of health advantages.

Turmeric milk, revered for centuries in traditional Ayurvedic practices, has gained modern popularity for its numerous health benefits, especially when consumed at night. This soothing beverage combines the goodness of turmeric—a vibrant yellow spice celebrated for its medicinal properties—with the comforting warmth of milk. As a nighttime elixir, turmeric milk offers not only a cozy way to unwind but also a potent dose of antioxidants, anti-inflammatory compounds, and essential nutrients that support overall well-being.

Turmeric Milk Nutrition

NutrientAmount per 100g (Turmeric)Amount per 100g (Milk)Amount per Serving (1 cup of Turmeric Milk, ~240ml)
Calories354 kcal42 kcal100 kcal
Protein7.83 g3.15 g7.56 g
Fat9.88 g1.0 g10.0 g
Carbohydrates64.9 g4.8 g65.8 g
Fiber21 g0 g0.2 g
Sugars3.21 g4.8 g8.0 g
Calcium183 mg125 mg308 mg
Iron41.4 mg0.1 mg0.4 mg
Magnesium193 mg12 mg45.6 mg
Phosphorus268 mg103 mg235 mg
Potassium2080 mg150 mg500 mg
Sodium38 mg50 mg92 mg
Vitamin C0.7 mg1.0 mg2.4 mg
Vitamin A0 IU395 IU504 IU
Vitamin D0 IU100 IU125 IU
Vitamin B120.17 µg0.5 µg0.7 µg
Turmeric Milk Nutrition

Benefits of Drinking Turmeric(haldi) Milk

Turmeric milk, also known as Golden Milk or Haldi ka doodh, is a powerful drink renowned for its immunity-boosting properties. Here are some key benefits and uses of turmeric milk:

Rich in Antioxidants

Turmeric milk is rich in antioxidants, primarily due to curcumin, the active compound in turmeric. Antioxidants help neutralize harmful free radicals in the body, protecting cells from oxidative stress and inflammation. Curcumin’s potent antioxidant properties contribute to various health benefits, including supporting immune function, reducing the risk of chronic diseases, and promoting overall well-being. Incorporating turmeric milk into your nightly routine provides a delicious way to boost antioxidant intake, supporting your body’s natural defense system and promoting long-term health.

Promote Relaxation

Turmeric milk, often consumed before bedtime, promotes relaxation and enhances sleep quality. The warm milk contains tryptophan, an amino acid that increases serotonin and melatonin levels, aiding in sleep regulation. Combined with turmeric’s soothing properties, this drink helps to calm the mind and body. Drinking turmeric milk can reduce stress, promote a sense of well-being, and prepare you for a restful night’s sleep. Incorporating this comforting beverage into your nightly routine can significantly improve relaxation and overall sleep quality.

Supports Respiratory Health

Turmeric milk supports respiratory health due to its antibacterial and antiviral properties. Curcumin, the active compound in turmeric, helps reduce inflammation in the respiratory tract, easing symptoms of conditions like asthma, bronchitis, and the common cold. The soothing warmth of the milk also helps to relieve throat irritation and congestion. Drinking turmeric milk can enhance lung function, combat respiratory infections, and improve overall respiratory wellness. Regular consumption can act as a natural remedy to maintain clear airways and support healthy breathing.

Lowers Blood Sugar Level

Turmeric milk can help lower blood sugar levels, making it beneficial for people with diabetes or those at risk. Curcumin, the active ingredient in turmeric, enhances insulin sensitivity and reduces insulin resistance, which helps regulate blood sugar levels. Additionally, curcumin’s anti-inflammatory properties can reduce inflammation in the pancreas, improving its function and insulin production. Drinking turmeric milk regularly may aid in maintaining stable blood sugar levels, contributing to better overall metabolic health and reducing the risk of complications associated with diabetes.

Detoxifies the Body

Turmeric milk is valued for its ability to detoxify the body. The combination of turmeric and milk helps cleanse the liver, the body’s primary detoxification organ. Curcumin, the active compound in turmeric, stimulates bile production, which aids in flushing out toxins and improving digestion. This detoxification process supports overall health by removing harmful substances from the body and promoting better nutrient absorption. Regular consumption of turmeric milk can assist in maintaining liver health, enhancing the body’s natural detox mechanisms, and promoting a healthier internal environment.

Promotes Better Sleep

Drinking turmeric milk before bedtime can significantly improve sleep quality. The warm milk contains tryptophan, an amino acid that promotes relaxation and helps increase serotonin and melatonin levels—hormones crucial for regulating sleep-wake cycles. Turmeric’s anti-inflammatory properties also contribute to calming the body and reducing stress, which can interfere with sleep. This soothing beverage not only aids in falling asleep faster but also enhances overall sleep duration and quality. Incorporating turmeric milk into your nightly routine can lead to more restful and rejuvenating sleep, supporting overall well-being and daytime productivity.

Enhances Skin Health

Turmeric milk may help lower blood sugar levels due to its active compound, curcumin, which has been studied for its potential anti-diabetic effects. Curcumin helps improve insulin sensitivity, facilitating better glucose metabolism and potentially reducing blood sugar spikes. Consuming turmeric milk regularly as part of a balanced diet and healthy lifestyle may support better glycemic control. However, individuals with diabetes should consult healthcare providers for personalized advice, as turmeric milk should not replace prescribed medications or treatments without medical guidance.

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Combats Heart Diseases

Turmeric milk is recognized for its potential in combating heart disease, primarily attributed to curcumin, its active compound. Curcumin’s anti-inflammatory and antioxidant properties contribute to cardiovascular health by reducing inflammation, oxidative stress, and cholesterol levels. These effects may help prevent arterial plaque buildup and improve blood vessel function. Regular consumption of turmeric milk as part of a heart-healthy diet can support overall cardiovascular well-being. However, it’s essential to combine it with other heart-healthy habits like regular exercise and balanced nutrition for optimal heart disease prevention and management. Always consult with a healthcare provider for personalized advice.

Reduces Inflammation and Joint Pain

Turmeric milk is celebrated for its ability to reduce inflammation and alleviate joint pain, thanks to its active ingredient, curcumin. Curcumin’s powerful anti-inflammatory properties help suppress inflammatory molecules in the body, potentially easing symptoms of arthritis and other inflammatory conditions. Consuming turmeric milk regularly can aid in managing joint stiffness, swelling, and discomfort. Its natural analgesic properties may provide relief comparable to conventional anti-inflammatory medications, making it a popular natural remedy. However, individual responses may vary, and it’s advisable to consult healthcare providers for personalized treatment plans, especially for chronic joint conditions.

Antibacterial, Antifungal, and Antiviral Properties

Turmeric milk possesses notable antibacterial, antifungal, and antiviral properties primarily due to its active compound, curcumin. Curcumin exhibits broad-spectrum antimicrobial activity, inhibiting the growth of bacteria, fungi, and viruses. This natural defense mechanism helps combat various pathogens, potentially aiding in the treatment and prevention of infections. Regular consumption of turmeric milk may support immune function and contribute to overall health by enhancing the body’s ability to fight off microbial invaders. However, while promising, further research is needed to fully understand and harness curcumin’s antimicrobial potential in clinical settings.

Great Source of Calcium and Vitamin D

Turmeric milk serves as a great source of calcium and vitamin D, essential nutrients vital for bone health and overall well-being. Calcium is crucial for maintaining strong bones and teeth, while vitamin D aids in calcium absorption and supports immune function. By combining turmeric with milk, you create a beverage rich in these nutrients, promoting bone density and reducing the risk of osteoporosis. Regular consumption of turmeric milk can contribute to optimal bone health, especially when coupled with a balanced diet and healthy lifestyle.

Boosts Brain Function

Turmeric milk is believed to boost brain function primarily due to its active compound, curcumin. Curcumin has shown promise in enhancing cognitive abilities by crossing the blood-brain barrier and exerting antioxidant and anti-inflammatory effects in the brain. These properties may help protect against neurodegenerative diseases like Alzheimer’s and improve memory and overall cognitive function. Regular consumption of turmeric milk as part of a healthy diet may support brain health and mental clarity. However, more research is needed to fully understand curcumin’s potential benefits for brain function and cognitive health.

In addition to these benefits, turmeric milk can support weight loss, improve skin health, and enhance overall well-being.

Side Effects of Turmeric Milk

Turmeric milk offers numerous health benefits but can potentially cause issues if consumed improperly. While it’s generally safe due to its natural ingredients, there are considerations to keep in mind:

Stomach Upset

Stomach upset can occur as a side effect of consuming turmeric milk, especially in individuals who are sensitive to its spicy nature or who consume it in large quantities. Turmeric, particularly in high doses, may irritate the gastrointestinal tract, leading to symptoms such as bloating, gas, or discomfort. It’s advisable to consume turmeric milk in moderation and consider starting with smaller amounts to gauge tolerance. If stomach upset persists or worsens, it’s recommended to consult a healthcare professional for guidance and potential adjustments to your consumption habits.

Acid Reflux

Acid reflux, or heartburn, can occasionally be triggered by consuming turmeric milk, particularly in individuals who are prone to acid-related digestive issues. Turmeric contains compounds that can stimulate stomach acid production, potentially exacerbating symptoms of acid reflux in sensitive individuals. While turmeric milk is generally considered safe and beneficial for many, those with gastroesophageal reflux disease (GERD) or a history of acid reflux may experience discomfort after consuming it. It’s advisable to consume turmeric milk in moderation and consider consulting a healthcare provider if acid reflux symptoms persist or worsen. Adjusting the timing or quantity of consumption may also help mitigate these effects.

Allergic Reactions

Allergic reactions to turmeric, including those experienced from consuming turmeric milk, are rare but can occur in sensitive individuals. Symptoms of an allergic reaction may include skin rash, itching, swelling of the face or throat, difficulty breathing, or gastrointestinal discomfort. It’s important to be aware of these potential reactions, especially if you have a known allergy to turmeric or related plants like ginger or yellow food dyes.

Gastrointestinal Issues

Gastrointestinal issues can arise from consuming turmeric milk, particularly in sensitive individuals or with excessive intake. Turmeric’s active compound, curcumin, may irritate the digestive tract, leading to symptoms such as bloating, gas, or stomach discomfort. These effects are more likely if consumed in large amounts or on an empty stomach. Moderation and starting with smaller servings can help gauge tolerance. If gastrointestinal issues persist or worsen, consulting a healthcare professional is recommended to determine the appropriate consumption level and potential adjustments to diet or supplementation.

Gallbladder Issues

Turmeric stimulates bile production, which can exacerbate gallbladder issues such as gallstones or bile duct obstructions. Increased bile production can lead to discomfort and pain in individuals with these conditions. If you have a history of gallbladder problems, it’s best to avoid turmeric or consult a healthcare provider before consuming turmeric milk or supplements. Monitoring your turmeric intake can help prevent potential complications and ensure your digestive health remains balanced.

Blood Thinning

Turmeric milk may have blood-thinning effects due to its active compound, curcumin. While this can be beneficial for circulation and heart health, it may pose risks for individuals already taking blood-thinning medications or those with bleeding disorders. Consuming excessive amounts of turmeric milk could potentially increase the risk of bleeding or bruising. It’s advisable for individuals on blood thinners or with clotting disorders to consult a healthcare provider before incorporating turmeric milk into their diet. Monitoring for signs of excessive bleeding, such as easy bruising or prolonged bleeding from minor cuts, is also recommended.

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Kidney Stones

Turmeric milk contains oxalates, compounds that can contribute to the formation of kidney stones in susceptible individuals. Oxalates can bind with calcium in the kidneys, forming crystals that may eventually lead to the development of kidney stones. While moderate consumption of turmeric milk is generally safe for most people, those with a history of kidney stones or a predisposition to oxalate-related issues should exercise caution. Maintaining adequate hydration and balancing dietary oxalate intake from various sources can help mitigate the risk of kidney stone formation. Consulting a healthcare provider for personalized advice is recommended for individuals with kidney stone concerns.

Hypoglycemia Risk

Turmeric milk may lower blood sugar levels, posing a potential risk of hypoglycemia, especially in individuals with diabetes or those taking medications to lower blood sugar. The active compound in turmeric, curcumin, has been shown to enhance insulin sensitivity and glucose uptake in cells, which can lead to a decrease in blood glucose levels. It’s important for individuals with diabetes to monitor their blood sugar closely when consuming turmeric milk and to consult with a healthcare provider to adjust medication doses if necessary. Maintaining a balanced diet and regular monitoring of blood sugar levels are essential to manage the risk of hypoglycemia effectively.

Energy Levels

Turmeric milk is believed to support energy levels due to its antioxidant properties and ability to combat inflammation, which may contribute to overall vitality. The curcumin in turmeric helps reduce oxidative stress and promotes mitochondrial function, potentially enhancing cellular energy production. However, individual responses can vary, and excessive consumption may lead to gastrointestinal discomfort or other side effects that could impact energy levels negatively. Moderation and balancing turmeric milk with a varied diet and lifestyle factors are key to experiencing its potential energizing benefits effectively.

Pregnancy Concerns

Pregnant women should approach turmeric milk consumption with caution due to potential risks. While small amounts of turmeric in cooking are generally considered safe, high doses or supplements may stimulate the uterus and pose a risk of miscarriage or preterm labor. Additionally, turmeric can affect hormone levels and may not be suitable during pregnancy, especially in later stages. It’s essential for pregnant women to consult their healthcare provider before consuming turmeric milk or any turmeric supplements to ensure safety for both mother and baby.

Iron Absorption

Turmeric, commonly found in turmeric milk, contains compounds that can inhibit iron absorption from food. This property may be of concern for individuals with iron deficiency anemia, as it could potentially worsen their condition by reducing the amount of iron absorbed from dietary sources. To mitigate this effect, it’s advisable for those with iron deficiency to consume turmeric milk separately from meals rich in iron or to discuss with a healthcare provider about managing iron levels while incorporating turmeric milk into their diet. Monitoring iron status regularly is essential for individuals with concerns about iron absorption.

To minimize potential side effects, it’s recommended to consume turmeric milk in moderation and to be mindful of individual tolerance. If you experience any adverse reactions, discontinue use and consult a healthcare professional.

Turmeric Milk For Weight Loss

Turmeric milk, also known as golden milk, is often touted for its potential benefits in weight loss. While it’s not a magical solution, several mechanisms make it a popular choice among those seeking to manage weight:

Fat Burning

Turmeric milk, enriched with curcumin, is purported to aid in fat burning through several mechanisms. Curcumin stimulates enzymes that accelerate fat metabolism, potentially increasing calorie expenditure. Its anti-inflammatory properties also target adipose tissue, reducing inflammation and improving insulin sensitivity, which may aid in fat breakdown and weight loss. Additionally, curcumin influences gene expression related to fat storage and can inhibit the growth of fat cells. While promising, individual responses may vary, and incorporating turmeric milk alongside a balanced diet and exercise regimen is essential for achieving sustainable fat-burning benefits.

Improved Digestion

Turmeric milk is valued for its ability to enhance digestion through the active compound curcumin. Curcumin stimulates bile production, aiding in fat digestion and nutrient absorption. It also supports the maintenance of a healthy gut lining by reducing inflammation and promoting gut motility. Additionally, turmeric milk’s anti-inflammatory properties alleviate symptoms of bloating, gas, and indigestion. Regular consumption can contribute to a balanced gut microbiome, crucial for overall digestive health. Incorporating turmeric milk into a well-rounded diet can help optimize digestion, promoting comfort and nutrient assimilation.

Balanced Blood Sugar Levels

Turmeric milk can help maintain balanced blood sugar levels due to its active compound, curcumin. Curcumin enhances insulin sensitivity and reduces insulin resistance, which helps regulate glucose metabolism. By stabilizing blood sugar levels, turmeric milk may prevent spikes and crashes that contribute to cravings and overeating. Its anti-inflammatory properties also support pancreatic health, aiding in optimal insulin production. Consuming turmeric milk as part of a balanced diet can complement efforts to manage blood sugar levels effectively. However, individuals with diabetes should monitor their blood sugar closely and consult healthcare providers before making significant dietary changes.

Antioxidant Support

Turmeric milk provides robust antioxidant support primarily through its key component, curcumin. Antioxidants in turmeric milk combat oxidative stress by neutralizing free radicals, which can damage cells and contribute to aging and chronic diseases. Curcumin’s potent antioxidant properties help protect cells from oxidative damage, supporting overall cellular health and function. Regular consumption of turmeric milk may contribute to a strengthened immune system, reduced inflammation, and improved skin health. Including turmeric milk in a balanced diet can provide significant antioxidant benefits, promoting overall well-being and potentially reducing the risk of oxidative-related health issues.

Metabolism Boost

Turmeric milk, containing curcumin, has been associated with potentially boosting metabolism due to its effects on enhancing thermogenesis and fat metabolism. Curcumin stimulates the production of enzymes that help break down fats and increase energy expenditure, which can support weight management efforts. By activating these metabolic pathways, turmeric milk may aid in burning calories more efficiently. However, individual responses may vary, and incorporating turmeric milk into a balanced diet and active lifestyle remains crucial for optimizing its potential benefits in metabolism and overall health.

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To incorporate turmeric milk into a weight loss regimen, it’s essential to use it as part of a healthy lifestyle that includes a balanced diet and regular physical activity. While it can support weight loss efforts, individual results may vary, and it’s advisable to consult with a healthcare provider or nutritionist for personalized advice.

Best Time to Drink Turmeric Milk for Weight Loss

The optimal time to drink turmeric milk for weight loss can vary based on individual preferences and daily routines. Many people find it beneficial to consume turmeric milk in the evening before bedtime. This timing takes advantage of turmeric’s soothing properties, which can promote relaxation and potentially aid in better sleep quality. Improved sleep is linked to better weight management outcomes, as it supports hormone regulation and metabolic processes. Additionally, drinking turmeric milk before bed allows the body to absorb its nutrients overnight, maximizing its potential benefits for metabolism and overall health. However, some individuals may prefer consuming it in the morning or after exercise to boost energy levels and support recovery. Ultimately, the best time to drink turmeric milk for weight loss depends on personal preferences and how it fits into your daily routine effectively.

Turmeric Milk Benefits for Female

Turmeric milk offers a variety of benefits specifically beneficial for females. Rich in curcumin, it provides potent antioxidant properties that help combat oxidative stress, which is crucial for maintaining youthful skin and overall well-being. Its anti-inflammatory effects can alleviate symptoms of menstrual cramps and support joint health, easing discomfort during menstruation and promoting mobility. Turmeric milk’s ability to regulate blood sugar levels may also help manage conditions like polycystic ovary syndrome (PCOS), where insulin sensitivity plays a critical role. Moreover, its role in enhancing mood and reducing stress levels can contribute to hormonal balance and mental well-being. Regular consumption of turmeric milk, as part of a balanced diet, supports female health by addressing various physiological and hormonal needs. for more Information Turmeric Milk Benefits for Female.

Make Turmeric Milk at Night

Making turmeric milk, also known as golden milk, is simple and can be customized to suit individual preferences. Here’s a basic recipe to get you started:


  • 1 cup milk (dairy or plant-based, like almond milk or coconut milk)
  • 1 teaspoon ground turmeric (or grated fresh turmeric root)
  • 1/2 teaspoon ground cinnamon (optional)
  • 1/4 teaspoon ground ginger (optional)
  • A pinch of ground black pepper (enhances absorption of curcumin)
  • Sweetener of choice (such as honey, maple syrup, or agave syrup), to taste


  1. Heat the Milk: Pour the milk into a small saucepan and place it over medium heat. Heat until it starts to simmer, stirring occasionally to prevent sticking.
  2. Add Turmeric and Spices: Add the ground turmeric, cinnamon, ginger (if using), and a pinch of black pepper to the saucepan. Stir well to combine.
  3. Simmer: Reduce the heat to low and let the mixture simmer gently for about 5-10 minutes. This allows the flavors to meld together and ensures that the turmeric is fully infused into the milk.
  4. Sweeten to Taste: Remove the saucepan from heat and sweeten the turmeric milk with your preferred sweetener, adjusting the amount to taste.
  5. Strain (optional): If using fresh turmeric root or if you prefer a smoother texture, you can strain the turmeric milk through a fine mesh sieve or cheesecloth to remove any leftover solids.
  6. Serve: Pour the turmeric milk into a mug and enjoy it warm. You can sprinkle a little more ground cinnamon on top for added flavor, if desired.


  • Fresh Turmeric: If using fresh turmeric root, peel and grate it before adding to the milk. You may need to adjust the amount based on your taste preference, as fresh turmeric has a more intense flavor.
  • Adjust Spices: Feel free to adjust the amount of cinnamon, ginger, or black pepper according to your taste.
  • Variations: Some people like to add a splash of vanilla extract or coconut oil for extra flavor and richness.

Turmeric milk can be enjoyed any time of day, depending on your preference for its soothing, warm qualities or as part of a morning routine for its health benefits.

Best Time to Consume Turmeric Milk

The optimal time to consume turmeric milk can depend on individual health goals and daily routines. For general health maintenance, many people find it beneficial to drink turmeric milk in the evening, before bedtime. This timing takes advantage of turmeric’s calming properties, promoting relaxation and potentially aiding in better sleep quality. Improved sleep is crucial for overall health and can support various bodily functions, including immune function and hormone regulation.For those seeking digestive benefits, consuming turmeric milk after meals may aid in digestion and alleviate bloating or discomfort. Turmeric milk’s warm, soothing nature can help settle the stomach and promote digestive health.

Alternatively, some individuals prefer to drink turmeric milk in the morning or after exercise to kickstart their day with its anti-inflammatory and antioxidant properties. This timing can support recovery from physical activity and provide an energy boost.Ultimately, the best time to consume turmeric milk varies based on personal preference and specific health goals. Whether enjoyed as a calming bedtime drink, a digestive aid after meals, or a morning pick-me-up, integrating turmeric milk into a balanced diet can enhance overall well-being and promote long-term health benefits.


Turmeric milk emerges as a versatile and beneficial beverage, offering a multitude of health advantages. From its potent anti-inflammatory and antioxidant properties, which aid in reducing joint pain and combating various infections, to its role in supporting heart health and enhancing cognitive function, turmeric milk stands out as a natural remedy with holistic benefits. Additionally, it serves as a rich source of calcium and vitamin D, promoting strong bones and overall well-being. Incorporating turmeric milk into your daily routine provides a delicious and nutritious way to harness these health benefits, contributing to a healthier lifestyle overall.

Frequently Asked Questions

Is it okay to drink turmeric milk every night?

A1: Yes, drinking turmeric milk every night is usually safe and can offer health benefits. Just be mindful of any allergies or digestive issues you may have.

Who should not drink turmeric milk?

A2: People allergic to turmeric, those with digestive sensitivities like lactose intolerance, individuals with kidney issues, and those with low blood sugar levels should avoid drinking turmeric milk.

Can we drink turmeric milk at night for weight loss?

A3: Yes, drinking turmeric milk at night can support weight loss due to turmeric’s metabolism-boosting properties and its ability to aid digestion and regulate blood sugar levels. However, it’s essential to maintain a balanced diet and exercise regimen for effective weight loss.