Golden Milk with Turmeric

In addition to being a warming spice that gets the blood moving, a gorgeous deep-orange dye for fabrics, and a popular anti-inflammatory especially for sore joints, the herb turmeric is proving to be useful for the brain.

As I teach in my course Herbs for The Brain, turmeric appears to act as an MAOI: a monoamine oxidase inhibitor. This means that it helps stop, or inhibit, the enzymes that are "eating" the monoamines or neurotransmitters that our bodies need to function.

What are neurotransmitters?

There are lots of helpful neurotransmitters (and herbs can influence how they function). Neurotransmitters include dopamine, serotonin, acetylcholine, and epinephrine, to name a few. These are molecules that are triggered to move from one neuron to the next -- traveling across the synaptic cleft between neurons to cause a chain reaction that causes an emotional or physical effect in our bodies and brains.

For instance, the monoamine serotonin helps us emotionally; with it, we feel secure, confident, and generally happy. If enzymes break it down before it can do its job, we feel sadness, lethargy and sometimes anxiety. Certain chemicals such as curcumin in Turmeric have been shown to stop these destructive enzymes and allow the serotonin to work. In this way, turmeric is being realized as a valuable brain support herb.

How Does Golden Milk with Turmeric Help?

Turmeric contains a chemical called curcumin, which may be the "active component" responsible or partially responsible for the MAOI action, though I like to use the whole herb rather than isolated parts, thus: holistic medicine. In studies, it appears that curcumin supports the "nanny cells" that protect the neurotransmitters. These nanny cells clean up around the neuron and protect the myelin sheath (the fatty container that envelopes the neuron). From what I've seen in the research, turmeric doesn't directly support the neurotransmitter but rather aids the nanny cell, thus having an indirect effect.

It's also possible that the curcumin is directly obstructing the enzyme and acting as an MAOI, preventing the neurotransmitter from being "eaten" or dissolved within the synapse, in which case this is a direct supportive action.

Ways to Use Turmeric in the Kitchen

Turmeric is easy to use but it boasts a bitter profile, which can ruin a good breakfast if you're not expecting it, but the bitter can also support strong digestion. Because of the bitterness, I find it helpful to add a sweetener to certain recipes such as the Golden Milk with Turmeric recipe below.

Using a high-quality turmeric powder is a good way to include this spice in your diet. Another way is purchasing or growing your own turmeric plants and harvesting the root; it slices easily and can be nibbled raw or sliced or minced into raw or cooked dishes.

When purchasing the powder, make sure you know the provenance, or source, of the spice and your vendor guarantees that it has not been contaminated or switched with another herb (some vendors act unscrupulously to save money--be sure you trust your vendor).

My favorite ways to use turmeric are as fresh root grated onto foods, and as a powder. The fresh root is bright orange, rather small (like ginger), and wrinkly. Chop or mince it into stews, stir fries, sauces, curries, and even smoothies. The powder is easy to add to oatmeal or tomato sauce but be warned: it does impart quite a bitter flavor.

Golden Milk with Turmeric Recipe

Many people like to consume turmeric in milk or plant-based milk beverages, along with pepper, honey, and ginger. I also like to add cocoa. Be sure not to consume more than 1-2 teaspoons per day.

Here's a delicious recipe for a Golden Milk with Turmeric that can be heated and enjoyed on chilly days.

1 cup milk (soy, flax, oat, almond, or cow)

1 teaspoon turmeric powder (OR 1 teaspoon grated fresh turmeric root)

2 pinches black pepper

1 teaspoon cocoa powder

1/2 teaspoon honey

Heat the milk in a small saucepan and add the other ingredients except the honey, stirring constantly. Bring to a low simmer but do not let it boil. Simmer gently for 10 minutes. Strain and stir in the honey. Serve warm.

For more information on growing and using turmeric, purchase Llewellyn's Little Book of Herbs here or for more in-depth formula-making and apothecary guidance, purchase An Herbalist's Guide to Formulary here.

Earn 13 CEUs in the Herbs for the Brain Course

The Herbs for the Brain program is the only online accredited course for health professionals to learn how to integrate herbs and nutrients for mental health safely and effectively. Designed for nurses, acupuncturists, social workers, herbalists, aromatherapists, counselors, and other health care professionals, this course is evidence-based and provides 13 CEUs by the California Acupuncture Board (CAB) and is eligible for nurses and other care providers in Massachusetts, Texas, and other states. The BSHM is CAB provider #1842.

Application for enrollment opens twice per year; go here for more details.

Nothing on this website is intended to be medical advice. No statement is intended to treat, cure, prevent or diagnose any disease. No statement here has been evaluated by the FDA.