Benefits of Haldi Milk at Night - Fitness HN

17 Benefits of Haldi Milk at Night: Facts, Recipe, Right Way to Have it!

Benefits of Haldi Milk (Turmeric) – Wonderful Golden Spice!

Turmeric a.k.a haldi in India, a wonderful golden spice you would find in your kitchen right now. Am I right? Yes, this yellow-colored powder is extensively used here in India. Be it in foods or milk at night.

I always heard it from my parents to have this golden milk at night before sleeping. Even my grandparents used to say this. But no one told me the specific benefits of drinking turmeric milk ( haldi milk) what made me wonder. I researched it, and writing it for you all guys that why I call this haldi a – ‘golden spice’.

Is it just for the colour? or is it really something golden about this wonderful spice – Turmeric and haldi milk at night?

Before jumping directly to the benefits of haldi milk, let me tell you some interesting facts about turmeric that you might not have heard of. You can just jump if you want to know about the benefits of haldi milk right away.


7 Interesting Facts About Turmeric (Haldi)

Interesting Facts about Turmeric Haldi - Fitness HN

1) Turmeric / Haldi a.k.a “Indian Saffron” is one of the potent and wonderful spices used in Indian foods and passed by our ancestors to us. It has way more health benefits to offer apart from just being a spice used in cooking.

2) Turmeric even had many medicinal benefits and significance thousands of years back, especially in Ayurveda and India. It was used for the formulation of many natural medicines and even for the cure of many diseases including cancer. The modern chemical world won’t tell you this!

Trust me, the modern-pharma world would never want many things to come out and want you to be dependent on chemical drugs. Ever heard about Pharma-terrorism and Pharma conspiracy theories?

3) Curcumin – an excellent anti-oxidant, anti-inflammatory, and anti-septic is the main active ingredient in turmeric (haldi) known to have numerous health benefits. Interestingly, curcumin is sold as a stand-alone health supplement in our fitness and supplement industry.

4) Turmeric and black pepper have synergistic results together and enhanced absorption. You would find “Bioprene or Piperine” (the active ingredient of black pepper) added in many curcumin supplements and even in fat burners.

5) India is the world’s largest producer and exporter of Turmeric.

6) Most of the studies done are on the pure and extracted form of turmeric which had high amounts of curcumin in it, or on the curcumin alone.

7) Turmeric was found to work like an anti-venom against the bites of King Cobra in a study conducted by Aston University’s Dr.Eric Lattman.

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Right Way to Have Turmeric (Haldi) – You Probably Didn’t Know This!

Right Way to Have Turmeric Haldi - Fitness HN

1) Turmeric has very small amounts of curcumin in it and isn’t well-absorbed by the body due to its poor bioavailability. Adding black pepper along with haldi in your foods or milk can increase its absorption by 2000% i.e 20times. (1) (2)

2) Curcumin is fat-soluble and also well-absorbed with fats. So consume it with milk or food.

3) Having turmeric in foods, and in milk along with black pepper & good fats would be the best way to consume it. This would ensure maximum absorption and health benefits.

4) Consuming it empty stomach, early in the morning would be a waste – stop that!

5) Use, and don’t abuse. Turmeric has numerous benefits it doesn’t mean you start overconsuming it by gulping it in water or using large quantities in the food. Over-consumption of Turmeric can have detrimental effects on your body. That is unnecessary and would not be a smart choice.


Benefits of Haldi Milk (Turmeric)

Benefits of Haldi Milk at Night - Fitness HN

(1) Better Sleep at Night:

Drinking milk at night releases tryptophan and melatonin. Tryptophan is responsible for the production of serotonin – a neurotransmitter and a feel-good hormone. Melatonin is a sleep hormone that’s also used for the treatment of insomnia and sleep disorders. (3) (4) This relaxes you and gives you a good sound sleep at night.

Adding a teaspoon of turmeric to milk before sleeping can be the cherry on the cake. Along with inducing peaceful sleep at night, haldi milk provides you other health benefits too that I’ve mentioned further.

Now you know why they say, “सोने से पहले हल्दी वाला दूध पीले – (Drink haldi milk before sleeping)”.


(2) Powerful Anti-oxidant:

Curcumin in Turmeric is a strong antioxidant that protects your body from free radicals and damage. Its anti-oxidant properties are comparable to Vit E and Vit C which themselves are excellent anti-oxidants. (5)

It reduces the risk of cancer, heart diseases like atherosclerosis, and brain-related diseases like Alzheimer’s, Parkinson’s, Huntington’s, etc. Turmeric protects your overall health. (6)


(3) Anti-Inflammatory:

Researches have shown that curcumin reduces inflammation in the body. Curcumin has the ability to inhibit some enzymes which can trigger inflammation. Inflammation is known to cause many major diseases. (7)

In studies, they’ve found that the effect of turmeric can be comparable to corticosteroids with no side effects, unlike pharma drugs. (8)

Haldi is said to be a potent anti-inflammatory than drugs like aspirin and ibuprofen. (9) An excellent reason for you to grab a cup or a glass of haldi milk.


(4) Reduces Joint-Pain:

Haldi Milk is highly beneficial in reducing joint pain and swelling. Curcumin is natural and has anti-arthritis properties.

Interestingly, a study found out that 500mgs of curcumin alone, or a combination of both on the daily basis reduced joint pain by more than 50g of arthritis drugs. (10)

(5) Anti-Septic, Anti-Bacterial, and Anti-Fungal:

Remember during our childhood times whenever we used to fall while playing, haldi was applied on the cuts & wounds by our parents? Haldi doodh पीले (we were told to drink haldi milk). This is because of the mentioned properties of turmeric which protects the body from any septic and infection. (11)

Turmeric inhibits the growth of bacterias and funguses. (12)

Haldi milk is often used as a home remedy here in India for cough cold, infections, and wounds. It has immunity-boosting effects too which brings to the next benefit of haldi milk.


(6) Immunity Booster:

Well, especially after this c*orona/c*vid19, ‘Immunity’ has become the new fad and trend. Every product, supplement, or food item that would contribute to your immunity is being marketed as ‘Immunity-Boosters’.

Guess what? You don’t need to spend bucks on them. Add haldi milk before sleeping, into your diet. As I stated above, turmeric has properties to fight against infections, many diseases, and cough cold. This makes it nature’s best spice to boost the immune system. (13) (14)

Take a teaspoon of haldi in milk at night daily. Cinnamon and ginger can also be added. I have a recipe for you at the end:)


(7) Improves Digestion:

Curcumin in turmeric has the potential to fight against digestive diseases, indigestion, ulcers, and bowel disorders. It also helps in reducing bloating in the body and preventing or treating pancreatitis. (15)


(8) Fights Diabetes:

Curcumin in turmeric helps in lowering blood glucose levels and improves insulin sensitivity. Curcumin, black pepper, and cinnamon together in milk will have synergistic results to lower and fight diabetes.

Cinnamon and ginger surely help in lowering or fighting diabetes. (16)

Curcumin can also delay and prevent you from diabetes. Though more researches on curcumin and human trials are needed to confirm this. (17)


(9) Reduces Cancer-Risk:

Curcumin inhibits the growth of tumors and kills cancer cells. (18) (19)

In studies, curcumin has shown to be a preventative cure against many types of cancer such as breast cancer, colon cancer, pancreatic cancer, prostate cancer, lung cancer, gastrointestinal cancer, etc. Whether it can be a cure for cancer, more researches are needed to confirm this.


(10) Gives Glowing Skin:

Haldi milk can purify your skin, heal wounds, prevent acne, fade dark circles, and give you shiny glowing skin. If you apply turmeric on your face, its yellow colour can give you a natural golden look.

Kasturi haldi is one of the top ingredients in many facial and beauty products made in India. Curcumin helps in fighting free radicals which damages your skin. It has amazing skin healing properties.

(11) Mood Enhancer:

As I mentioned in point no.1, turmeric milk can release certain hormones that can enhance your mood making you feel good and relaxed. It has a calming effect on your brain and mood. (20)

In studies, they’ve also found that curcumin can reduce the symptoms of depression. Although more researches are needed to confirm this claim.


(12) Prevent Heart-Diseases:

Heart diseases are the leading reason for deaths worldwide. The anti-inflammatory and anti-oxidant properties of curcumin can benefit the functioning of the heart and protect it from cardio-vascular diseases. (21)


(13) Speeds-Up Recovery:

Yes, you heard that right. You work out, lift heavy at the gym, and suffer muscle soreness and exercise-induced inflammation. Curcumin can reduce muscle soreness and speed up the recovery process. It can also speed up wound healing.

Better recovery will also result in better performance during your next workout. (22) (23)

It’s also said that curcumin has muscle-sparing effects and prevents muscle loss. (24)

Due to numerous benefits, curcumin is also widely used by many professional athletes and bodybuilders as a stand-alone supplement in their nutrition & regime.


(14) Improves Brain Function:

Not just mood, curcumin consumption can also improve brain function. Haldi milk can preserve your brain memory and reduce the risk of brain-related diseases. It works as a natural and potent “anti-depressant”. (25)

Haldi milk boosts neurotransmitters of the brain which are very significant for healthy well-being.


(15) Anti – Aging:

As mentioned in point no. 9, turmeric gives you flawless glowing skin. Being an excellent anti-inflammatory and anti-oxidant, this also prevents the formation of wrinkles, acne, and dark circles. This makes haldi milk a natural detoxifier and amazing anti-aging.

(16) Natural Pain-Killer:

Haldi milk is always a quick desi-solution by our parents and grandparents when we get hit or sprained. Haldi milk has amazing healing and inflammation dealing properties. In studies, curcumin has also been found to be as potent as “aspirin and ibuprofen” in terms of pain management. (26) (27)

This makes it a natural painkiller used since ancient times till now.


(17) Stronger Bones:

Milk is rich in protein, calcium, many vitamins like vitamin D, vitamin A, B12, potassium, riboflavin, magnesium, and zinc that are very significant for bone health.

Curcumin in turmeric has been proven to be very beneficial in terms of relieving joint pains. Having haldi milk can be considered an overall supplement for your bone health.


Quick Magical Turmeric Milk Recipe – The Golden Milk!

Quick Magical Turmeric Milk Recipe - Fitness HN

  1.  Take milk in a container (as per the desired quantity) and keep on the flame.
  2.  Add 1tsp of turmeric (or take 1 capsule curcumin), a pinch of black pepper, and cinnamon to it.
  3.  Grate some ginger in it, or beat it and make it a paste.
  4.  Break dry fruits like almonds, walnuts, and cashews into very small pieces and add them.
  5.  Hard boil till it becomes thick and foamy – Voila, your turmeric latte is ready!!

Bonus Tip – You can add raisins or honey for the sweetener instead of sugar. Ghee or coconut oil can also be added. (Optional).


Quick Turmeric Chai Latte Recipe

Turmeric Latte Chai Recipe - Fitness HN

  1. Boil some water in a container and add tea powder.
  2. Add 1tsp of turmeric, a pinch of black pepper, ginger, cardamom, and cinnamon to it.
  3. Add full-fat milk. The quantity of milk should be more than water. Even almond or coconut milk can be used.
  4. Jaggery, sugar, or honey can be added as per your preference.
  5. Hard boil it and boom, you’re done!

Bonus Tip – You can prepare your normal chai this way. Enjoy it along with any meal like a sandwich, dry fruits, etc.



The benefits of drinking turmeric milk are numerous. Curcumin is the main active ingredient in turmeric but is present in very small quantities. 

But Interestingly, adding a pinch of black pepper in turmeric milk can increase curcumin absorption by 2000%.

curcumin supplement with black pepper or piperine in it can also be used as an alternative. They’ve higher amounts of curcumin.

Furthermore, Curcumin is fat-soluble. So it would be best to consume it with a meal or along with black pepper in full-fat milk for maximum absorption.

Anything in excess can be bad. Use it and don’t abuse it. Avoid having it with water empty stomach in the morning. The above-mentioned method would be the right way to have it and reap the maximum benefits of haldi milk.

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