Turmeric milk, also called haldi milk or haldi doodh, is a warm drink of milk with a little turmeric, found in many Indian homes. People search for what it does, how to make it, and whether turmeric is good for you. This guide covers the recipe, what is known about turmeric, and who should be careful.

Turmeric is a valued kitchen spice, but the research on health effects is not settled, so this guide keeps to what is known.

Turmeric Milk Benefits: What We Know

The National Center for Complementary and Integrative Health (NCCIH) describes turmeric (Curcuma longa) as a ginger-family plant grown mainly in Southeast Asia and India, whose rhizome is used in cooking. Curcuminoids, including curcumin, are the main components thought to produce its effects, and curcumin gives turmeric its yellow colour.

On health effects, NCCIH is cautious: it says we do not know enough to definitively conclude whether turmeric or curcumin is beneficial for any health purpose. That is true for turmeric milk too. A cup has a small amount of turmeric, and the benefits of turmeric and milk together have not been shown to treat or prevent any condition. Think of it as a warm, comforting drink.

Haldi Milk: Simple Recipe

You need (1 cup, about 250 ml)

• 250 ml of milk, dairy or a plant milk you like
• 1/2 teaspoon of turmeric (haldi) powder, or a small piece of fresh turmeric root
• A pinch of black pepper
• Optional: a slice of ginger, a pinch of cinnamon or cardamom, or a little honey or jaggery

Steps

• Warm the milk on low heat with the turmeric, pepper and any other spices.
• Simmer gently for 3 to 5 minutes, stirring so it does not burn or boil over.
• Strain if you used fresh root or whole spices.
• Let it cool until it is comfortable to sip, then add honey or jaggery if you like.

Keep any sweetener small, because it is still sugar. Use fresh turmeric root if you prefer, grated into the milk, and strain before drinking.

Why Black Pepper Gets Added

Many recipes add a pinch of black pepper. NCCIH notes that some turmeric supplements contain piperine from black pepper, which can increase absorption. A pinch in your cup is a traditional flavour step, and there is no need to add more. It does not turn the drink into a treatment.

Turmeric in Food: Benefits and Everyday Uses

Turmeric in food is the simplest way to use it. A pinch in dal, sabzi, rice or khichdi gives colour and an earthy flavour. The amount in a meal is small, so the benefits of haldi in food are best seen as part of a varied, home-cooked diet. Use it in cooking regularly, but do not expect any one spice to change your health.

• In dal and curries. Add turmeric to the hot oil or tadka for colour and flavour.
• In rice and khichdi. A pinch gives a golden colour.
• In warm drinks. Haldi milk, or a turmeric and ginger tea.
• In pickles and chutneys. Fresh turmeric root is used in raw pickles.

Turmeric Properties: Names and Forms

Turmeric is known as haldi in Hindi, manjal in Tamil and Malayalam, and curcuma in many other languages. Curcumin is only one of its components. Turmeric powder, curcumin supplements and turmeric extracts are different products, and the amounts of curcumin differ widely between them.

Supplements Are Different from Food

NCCIH says that conventional oral turmeric or curcumin is likely safe in recommended amounts for up to 2 or 3 months, with side effects that can include nausea, vomiting, acid reflux, stomach upset, diarrhoea and constipation. It warns that highly bioavailable curcumin formulations, designed to improve absorption, have been linked to liver injury, and advises stopping and speaking to a health care provider if you notice signs such as fatigue, nausea, poor appetite, dark urine or yellowing of the skin or eyes. NCCIH also says product quality varies. If you are thinking about supplements, talk to your doctor first. A cup of turmeric milk or turmeric in your food is a very different amount.

Who Should Be Careful

• Pregnancy and breastfeeding. NCCIH says turmeric supplements during pregnancy may be unsafe, and little is known about amounts greater than those in food during breastfeeding. Ask your doctor before using more than normal cooking amounts.
• Medicines. NCCIH advises talking with a health care provider before using herbal products if you take medicines, because some herbs and medicines interact in harmful ways.
• Liver problems. Avoid concentrated curcumin products unless your doctor agrees.
• Acidity or stomach upset. Turmeric can cause reflux or stomach upset in some people.
• Milk allergy or lactose intolerance. Use a plant milk you tolerate.

This article is general information. It is not medical advice and does not diagnose, treat, cure or prevent any disease. If you have a medical condition, are pregnant or take medication, check with your doctor before trying new ingredients.

Turmeric Milk FAQ

Q1. What are the benefits of turmeric milk?

It is a warm, comforting drink with a small amount of turmeric. The evidence does not show that turmeric or turmeric milk treats or prevents any condition.

Q2. Can I drink haldi milk every day?

Many people do, in small amounts. If you are pregnant, take medicines or have a medical condition, check with your doctor first.

Q3. How much turmeric should I add to a cup of milk?

About half a teaspoon of powder in a cup is a common amount. Start with less if the flavour is strong.

Q4. Why is black pepper added to turmeric milk?

It is a traditional addition, and some supplements include piperine from pepper to increase absorption. A pinch in your cup is enough.

Q5. Is turmeric milk good at night?

Many people drink it in the evening as a warm, caffeine-free drink. There is no proven best time.

Q6. Is turmeric in food as good as supplements?

They are different. Turmeric in food gives a small amount, while supplements can contain concentrated curcumin and carry different risks. Talk to your doctor about supplements.

Sources and Next Step

• Turmeric: Usefulness and Safety, National Center for Complementary and Integrative Health (NCCIH).

Not sure which ingredients suit your routine? Take Gulpit’s free wellness check-up for a personalised look at your habits.