Anti-Inflammatory Golden Milk

by Dr. Alexa Chichak, ND

As a naturopathic doctor, botanical medicine is a therapy I use with almost every patient. Botanical medicine can come in different forms: tinctures, which are highly concentrated botanical extracts; capsules, which contain powdered forms of herbs and are usually compounded with other herbs; teas, which we custom blend; and dietary sources of herbs.

Supplements are often the form that is most convenient for patients to take, which means they can be overloaded with supplements. I try to make sure to spread my recommendations between forms so that patients don’t have to take as many. Using dietary sources of herbs is one of the ways to get the benefits of herbal medicine without adding more supplements or tinctures. They also taste great, which is an added bonus!

One such dietary botanical blend is golden milk. Golden milk is a non-dairy milk that is heated up and blended with turmeric and other spices. It tastes great, and also is packed with health benefits. Turmeric is highly anti-inflammatory, antioxidizing, and also supports liver function. Ginger is used as anti-nausea, but also helps digestion, reduces cramping, and is anti-inflammatory as well. Cinnamon and cardamom are both used to aid digestion, and cinnamon balances blood sugars. Turmeric is best absorbed with fats and black pepper, which is why there is both coconut oil and black pepper in this recipe- to boost absorption.

Almost everyone can benefit from golden milk. The anti-inflammatory properties are excellent for any sort of inflammatory condition- osteoarthritis, autoimmune diseases, muscle or joint injuries, allergies, the list goes on. I often suggest golden milk to patients with hormone dysregulation to support the liver as well.



1 cup almond milk (or alternative milk of your choice)
½ tsp turmeric
½ tsp fresh grated ginger
¼ tsp cinnamon
Pinch of cardamom
Pinch black pepper
¼  tsp coconut oil
1 tsp honey, or to taste


Heat almond milk with spices and honey until steaming. Transfer this to a blender and add coconut oil. Blend on medium- high for about 20 seconds. Pour into mug, sprinkle with cinnamon. Serves one.

Dr. Alexa Chichak is a Naturopathic Doctor and offers appointments at Local Health Integrative Clinic Mondays, Wednesdays, Thursdays, Fridays and Saturdays. Click here to book an appointment with Dr. Alexa.

Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.