Yes, Golden Milk Can Ease Your PMS

Get out your milk frother, because golden milk is back. Not that it ever went away. After all, the turmeric-based beverage has been used for thousands of years in traditional Ayurvedic medicine as a nourishing home tonic thanks to its anti-inflammatory properties.

Still, a golden milk frenzy has descended upon social media—again. This time around, Instagram influencers and TikTok creators have been promoting golden milk as a cure for the pain and discomfort of premenstrual syndrome—also known as PMS. To find out if there is any truth to claims, we chatted with Dr. Rosa María Mirete of the endocrinology and nutrition unit at ENEA Clinic in Madrid.

Nutrition and the luteal phaseWe’ve all been there. Mood swings, irritability, headaches, acne, and cramps are some of the most common symptoms suffered by women during the week leading up to menstruation. In fact, symptoms associated with PMS affect 80-90% of women. The fact that many of us crave sweets or carbs ahead of our periods is not pure coincidence, either. “In the luteal phase of the cycle, insulin resistance increases slightly and there is a decrease in serotonin,” explains Mirete.

The good news is that there are ways to alleviate these annoying symptoms. Among them? “A good rest and restorative sleep, as well as a balanced diet. Simple changes in our diet can be a very effective tool to treat PMS,” Mirete says.

Alas, succumbing to the cravings to calm stress and anxiety can bring us to choose options that aren’t so healthy. (Ahem, chocolate chip cookies and French fries.) To get ahead of the cravings, Mirete recommends “focusing on healthy fats and high quality proteins” like extra virgin olive oil, fish, nuts, seeds as well as “dried fruits, creamy yogurt with fresh fruits or even dark chocolate with a high percentage of cocoa.”

During this phase the doctor also recommends “consuming detoxifying foods such as endive, artichoke, leek, asparagus, and herbal teas”—in short, hydrating foods with anti-inflammatory and antioxidant nutrients that help reduce symptoms. This is where golden milk comes into play. It naturally provides many of these benefits.

Golden milk and premenstrual syndromeGolden milk gets its signature yellowish hue from its main ingredient: turmeric. It also typically features a blend of spices such as black pepper, ginger and cinnamon—all of which are known for their own anti-inflammatory and antioxidant benefits. “The turmeric plant has been used for centuries in traditional Ayurvedic and Chinese medicine as an anti-inflammatory and analgesic agent,” notes Mirete. “It also has antioxidant properties that protect against cell damage and premature aging.”

As do ginger and black pepper, making for a beneficial synergistic effect. “Ginger and pepper have an anti-inflammatory effect and, in addition, improve the absorption of turmeric, which on its own has a low oral bioavailability,” Mirete explains. “Cinnamon, on the other hand, has antibacterial and antifungal activity, as well as antioxidant properties.”

Can golden milk help symptoms of PMS?Turns out the TikTok girlies might be right—drinking golden milk really could help ease PMS symptoms. “Curcumin, a major component of turmeric, has been shown to reduce inflammation and relieve the pain associated with PMS through different mechanisms,” Mirete explains. “First, it has an analgesic effect and relieves premenstrual pain by preventing the production of prostaglandins and cyclooxygenase-2 activity—both of which cause inflammation and pain. Second, its antioxidant properties protect us against oxidative stress and lipid peroxidation, helping to maintain our hormonal balance.”

When and how much golden milk to drink for PMS?Although golden milk can help prevent discomfort during the premenstrual phase, that’s not the only time it can be helpful. “As it contains polyphenols—molecules that act at the cellular level on inflammation and oxidation—golden milk can be taken every day,” says Mirete. She also notes that most therapeutic doses of curcumin range between 500 and 2,000 mg per day—so golden milk, which typically calls for ½ to 2 spoonfuls of turmeric that contains just 3% curcumin is totally fine.

To that end, she says you can drink golden milk pretty much any time the mood (or moodiness) strikes. However, “taking it at night can help us to sleep,” she suggests. You may also want to make it yourself instead of buying a pre-made version: “It is always preferable to use spices in their natural state and prepare it at home instead of using a pre-mixed powder versions,” she says.

Of course, the doctor also says it’s important to remember that golden milk “should not be considered a magic substitute for any medical treatment.” As always, wellness is the sum of its parts, and golden milk is just one potential tool in the toolkit “It is a complement to a balanced diet and a healthy lifestyle,” she emphasizes.