It’s been years since I heard about the wonders of golden milk. But it still surprises me that many people haven’t heard about the properties of this incredible drink. While you might have seen it on your cafe’s menu or from a health and wellness influencer, this vibrant drink has been used for ages.
As a Registered Dietitian, I am often asked if these wellness trends live up to the hype. And, while most of them don’t, when it comes to golden milk, my answer is always yes.
Golden milk uses several high-quality ingredients, such as turmeric, ginger, cinnamon, and black pepper. However, making golden milk from scratch can be time-consuming, since you need to grate the turmeric root, carefully measure the other spices, and simmer the mixture.
This is where golden milk powders come in.
These golden milk powders not only give you a ready-to-use powder but also take the guesswork out of adding spices in the right proportions. They create the blend with the best ingredients to ensure you aren’t just drinking a tasty beverage, but also getting all of its nutritional benefits.
The problem is that not all golden milk powders are made with the best ingredients.
Here, we’ll go over the best 5 golden milk powders to help you avoid those loaded with added sugars, artificial fillers, or those that use low-quality spices that may contain heavy metals.
Topic Contents
What is Golden Milk and Why You Should Drink It?
Golden milk, also known as turmeric latte, is a traditional Ayurdevic beverage you can make by blending milk with turmeric and other warming spices like cinnamon, ginger, and black pepper. It’s a highly versatile drink, since you can make it with the milk of your choice, and you can even add a sweetener like honey or maple syrup.
This famous drink has been a traditional beverage in India due to its most powerful ingredient: turmeric. Turmeric’s active compound is curcumin, a powerful antioxidant with great anti-inflammatory benefits. As a result, regular consumption of golden milk may support:
- Digestion: Turmeric promotes bile production, which can help with fat digestion and bloating.
- Immune Function: Spices such as turmeric, ginger, and cinnamon have antiviral, antibacterial, and antifungal properties.
- Better Sleep: The calming effect of these herbs makes it an excellent bedtime drink, which might help you sleep more restfully.
- Lower Inflammation: Because curcumin is a powerful antioxidant, studies show it can help reduce inflammation, a major contributor to several chronic conditions.
What to Look for in a High-Quality Golden Milk Powder
When I evaluate a supplement, I always look for these things to ensure I’m getting (or recommending) a high-quality product.
- Bioavailability Enhancers: Turmeric has poor absorption, meaning you won’t get the most of its properties on its own. However, studies have shown that black pepper extract can enhance curcumin absorption by up to 2,000% thanks to piperine.
- No Sugar Bombs: Many coffee shop lattes can have up to 20 grams of sugar per serving. For a wellness beverage, I look for unsweetened options or those lightly sweetened with natural, low-glycemic sources like monk fruit.
- Third-Party Testing: Spices, particularly turmeric, can be prone to lead contamination (depending on where it is grown). Reputable brands will test their raw materials for heavy metals and pesticides to ensure a clean supplement.
Quick Overview of the Best Golden Milk Powders
| Brand | Nutrition Facts | Key Ingredients | Other Ingredients | Shipping | Price Per Serving | Overall Rating |
| Live it Up Golden Hour | Calories: 30Total fat: 2 gramsTotal carbs: 2 grams | Coconut milk powder, cinnamon bark powder, ashwagandha extract, turmeric root powder, nutmeg powder, turmeric root extract, cardamom powder, ginger extract, saffron powder, peppermint extract, black pepper extract. | Natural vanilla flavor, monk fruit extract, natural honey flavor, salt | Free shipping on all orders | $1.33 per scoop with subscription service $2.00 for one-time purchase | 4.8/5 |
| Gaia Herbs Golden Milk | Calories: 15Total carbs: 3 grams | Organic turmeric root, organic date palm fruit, organic cardamom seed, organic ashwagandha root, organic vanilla bean, organic black pepper. | Organic rice maltodextrin and organic rice syrup. | Free shipping on orders over $64 | $0.56 with subscription service $0.66 for one-time purchase | 4.5/5 |
| Garden of Life Organic Golden Milk | Calories: 10Total carbs: 3 grams | Organic turmeric blend, organic turmeric root extract, organic fermented turmeric root, organic coconut water powder, organic tapioca fiber, organic cinnamon bark, organic ashwagandha, organic ginger, organic cardamom, organic black pepper, and probiotic blend. | Organic flavors. | Free shipping on orders over $25 | $0.59 for one-time purchase | 4.3/5 |
| Golde Turmeric Latte Blend | Calories: 20Total fat: 1.5 gramsTotal carbs: 2 grams | Coconut milk powder (coconut milk, tapioca starch, acacia gum), turmeric, ginger, cinnamon, cardamom, and black pepper. | Free shipping with subscription service. | $1.07 for one-time and subscription service | 4.1/5 | |
| Organifi Gold | Calories: 24Total fat: <1 gramTotal carbs: 5 grams | Organic turmeric extract, organic lemon balm, organic passionflower extract, magnesium chloride, and organic Reishi. Digestion blend:Organic coconut powder, organic acacia powder, organic cinnamon powder, organic ginger root extract, and organic black pepper extract. | Organic vanilla flavor with other natural flavors, organic monk fruit extract | Free shipping with the subscription service. | $2.33 for one-time purchase | 4.0/5 |
The Best Golden Milk Powders of 2026
1. Live it Up Golden Hour
Live It Up has a blend that speaks directly to all those health-conscious adults who want all the benefits of golden milk without adding too many added sugars to their diet. It contains 15 natural superfoods that can support digestion and immune function.
One thing I like about this blend is that it uses a proprietary KSM-66® Ashwagandha Root Extract for clinically supported benefits. This powerful adaptogen has shown promising results, including supporting restorative sleep, increased energy, and enhanced mental clarity.
The company offers great pricing: each serving costs around $1.33 with their subscription service. And, you also get free shipping on any order along with a 30-day money-back guarantee.
It also has very positive customer reviews, especially regarding the taste. Most people find the taste comforting and delicious, and it mixes well.
“Love the taste. I drink it hot about an hour or less before bed. I seem to get better restful sleep not to mention the health benefits.” – Dave C
“Delicious taste and great benefits. Mixes better in a small bit of boiling water before stirring into warm milk – otherwise, it tends to clump and not mix in well when added directly to the warm milk. I find I sleep more soundly and drift off more quickly when I have a cup just before bedtime.” – Lisa I
Pros
- Has robust blend of different spices and adaptogens.
- No sugar added (sweetened with monk fruit).
- Includes black pepper for absorption.
- Made with all-natural ingredients.
- It’s gluten-free and dairy-free.
- Third-party tested.
- Made in GMP-certified facilities.
- Has a 30-day money-back guarantee.
Cons
- It contains coconut.
- Can be an expensive alternative.
2. Gaia Herbs Golden Milk
Gaia Herbs is a great option known for its rigorous testing and traceability. They use specific turmeric extract alongside whole turmeric powder. This ensures you get a standardized amount of curcumin per serving.
Just like Live It Up, they add ashwagandha to their blend to help improve sleep and stress. However, they have a shorter ingredient list and use dried rice syrup as a sweetener. While the total sugar content is less than one gram, there are better sweetener alternatives available.
Overall, Gaia Herbs Golden Milk has very positive reviews, with people noting its delicious taste and good mixability.
“I am so glad I ordered this powder. It mixes perfectly into my morning coffee as a matter of fact, as well as other veggie dishes I prepare. Nice flavor touch and a pretty natural coloring.” – Jan
“I really enjoy this Golden Milk! It is delicious and so easy to make a warm inviting cup. I’ve tried other brands and never had one I wanted to purchase again until this one. I trust Gaia for other supplements I take and being a brand my Naturopath recommends I feel good about my choice in Gaia herbs and supplements!” – Diane
Pros
- It’s vegan and gluten-free.
- Purity tested.
- Made with non-GMO and organic ingredients.
- Lower in calories, with only 15 calories per serving.
- They add black pepper to improve absorption.
Cons
- Sweetened with maltodextrin and rice syrup.
- Free shipping in the US for purchases over $64.
- Small serving size (3.5 grams)
3. Garden of Life Organic Golden Milk
Garden of Life is a great option if you are looking for a supplement that you can find both online and in major retailers. It offers a solid organic certification at a lower price point, making it a great option for those looking for a budget-friendly option.
One of the things that makes this supplement stand out is the addition of probiotics to the golden milk powder. It’s a blend made with two different strings might improve digestion and support gut health.
Now, while people love their taste and mixability, most of the customer reviews complain that it goes out of stock several times.
“This is the very first golden milk product that I ever tried in my 55+ yrs of life. I instantly became a hugh fan girl and knew that I would forevermore be a consumer. Unfortunately this product has been out of stock for more than a few months now.” – Jaleah
“I love this and now its hard to find. This is the best Golden Milk that I have come across and the taste is awesome. I not only use it in drinks but I use it in hot petals and other foods.” – Michelle
Pros
- Made with certified organic ingredients.
- Made with non-GMO ingredients.
- 60-day satisfaction guarantee.
- Gluten-free and dairy-free.
- Has a probiotic blend to improve digestion.
- Has black pepper to improve absorption.
Cons
- Free shipping on orders over $25.
- The product can go out of stock.
4. Golde Turmeric Latte Blend
Golde Turmeric Latte Blend is a great option for those looking for simplicity. It doesn’t contain any added flavorings or sweeteners, so you can adjust the flavor to your preferences. This makes it a great option if you want to use it in savory options as well (like in soups). This blend uses coconut milk powder to give it a rich, creamy texture instantly.
However, it’s not an option if you are looking to add other benefits (like the addition of ashwagandha), and it doesn’t have different pricing from the one-time purchase and the subscription service. Still, customers praise its flavor and texture.
“Satisfying and delicious. A “golden” and delicious replacement to coffee. A yummy pick-up at the end of the day. Shipping is always prompt and the items are well packaged.” – Pamela
“So easy to make and delicious! I was making my own, but now I can enjoy yours. YUM!” – Betsy
Pros
- Made with some organic ingredients.
- Clean ingredients (doesn’t have any flavorings or sweeteners).
- Gluten-free and vegan-friendly.
- They use black pepper to improve absorption.
Cons
- Made with coconut.
- No difference in pricing, one-time vs subscription service (just free shipping)
5. Organifi Gold
Organifi Gold is a great option if you are looking for an organic golden milk powder with different flavor options. Their short and simple list of ingredients is perfect for those who are looking for a simple turmeric latte.
One of the greatest benefits of Organifi is its semi-transparent label. You know how much you are getting for turmeric, lemon balm, passionflower, magnesium chloride, and Reishi. However, they still use proprietary blends for their digestion blend.
However, its high price and occasional unavailability might not be the best option for those who want to take this supplement regularly. But, it does have some positive customer reviews, with people loving its taste and how well it blends with their smoothies or drinks.
“Tastes super yummy and feels relaxing as I sip it before bed.” – Dori
“This is so satisfying and I love the slight peppery taste. It’s my go to for winding down and feeling good.” – Susan
Pros
- Made with USDA organic ingredients.
- Gluten-free and dairy-free.
- They have two flavors available: gold and chocolate gold
- Made with non-GMO ingredients.
- No added sugars (sweetened with monk fruit).
- Made with black pepper to improve absorption.
Cons
- Might not be available at times.
- Short list of ingredients.
- One of the most expensive options on the market.
Ways to Enjoy Golden Milk Powders
There are so many ways to enjoy your golden milk powder. While most people enjoy it as a latte (which is a great option), there are so many other ways to enjoy it. Here are some ways to add golden milk powders into your routine.
- Coffee Boost: Add a teaspoon to your morning coffee for flavor and energizing benefits.
- Smoothie Add-In: Blend a scoop into your smoothie to add a nutritious boost and a touch of spice.
- Overnight Oats: If you need a quick breakfast, you can make overnight oats with golden milk powder for a warm, comforting meal.
- Baking Ingredient: Include it in recipes like cookies, muffins, or pancakes for a hint of turmeric and spice.
- Chilled Iced Drink: Blend it with milk, ice, and a bit of your favorite sweetener (if the recipe doesn’t have one) for a refreshing iced golden milk on warm days.
Potential Side Effects and Precautions
While turmeric is generally safe for most people, high doses of curcumin can interact with certain conditions and medications.
- Blood Thinners: Curcumin has mild blood-thinning properties. If you are on any anticoagulants like Warfarin, make sure you speak with your doctor before adding a daily golden milk to your routine.
- Gallstones: Turmeric causes the gallbladder to contract. If you have active gallstones or bile duct obstructions, this can be painful and dangerous.
- Surgery: Because turmeric has antiplatelet effects, most surgeons recommend discontinuing turmeric supplements 2 weeks before any scheduled surgery.
- Iron Deficiency: High doses of turmeric may inhibit iron absorption. If you have anemia, try to drink your golden milk away from iron-rich meals.
Remember that it’s important you always speak with your doctor before you add a supplement to your routine, especially if you have a chronic condition or take current medications.
Choosing the Right Golden Milk Powder for You
The best golden milk powder depends on your priorities. For the cleanest ingredients and functional benefits, Live It Up is the top choice. But, if you are on a budget, Garden of Life can be a great option.
Whichever option you choose, including golden milk in your routine might help support your health and help you unwind at the end of the day.
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