Turmeric lattes, or “golden milk,” are marketed as the perfect bedtime drink to fight inflammation and relax the body. But turmeric alone often doesn’t absorb well into the bloodstream, raising doubts about its real benefits.

The active compound in turmeric, curcumin, is notoriously hard for the body to absorb. Combining turmeric with black pepper significantly increases absorption by up to 2000%, thanks to a compound in pepper called piperine.

Once absorbed, curcumin doesn’t just reduce inflammation; it’s also been studied for its role in disrupting tumour cell signalling pathways. While no single spice can prevent cancer, regular, mindful inclusion of turmeric in the diet—especially with healthy fats and black pepper—can be a subtle but effective way to strengthen cellular resilience.

Many store-bought turmeric lattes come with added sugar or artificial flavours. Making it at home with unsweetened almond or oat milk, a dash of coconut oil (to help absorption), and a pinch—not a spoonful—of black pepper is where the real benefit lies.