Curcumin has documented anti-inflammatory properties, but its bioavailability from turmeric alone is low. Adding black pepper, which contains piperine, increases curcumin absorption by up to 2000 percent. Combining turmeric with a fat such as milk or ghee further improves uptake because curcumin is fat-soluble.
The evidence base supports curcumin for mild joint inflammation and recovery from exercise. Golden milk is not a treatment for serious conditions. Half a teaspoon of turmeric with a pinch of black pepper and warm milk once daily is a safe anti-inflammatory addition to a varied diet.