Ginger Tea: Complete Guide on Benefits, How to Make It & Side Effects

What is ginger tea?

Introduction to ginger – the spice and its origins

Ginger, scientifically known as Zingiber officinale, is a flowering plant whose root is widely used as a spice. Originally from Southeast Asia, ginger has been a staple in cooking and medicine for thousands of years. The root’s distinctive warming flavor comes from natural oils, with gingerol being the most important compound.

Historical timeline of ginger use

Defining ginger tea: more than just flavored water

Ginger tea isn’t technically a “true tea” like black or green tea, which come from the Camellia sinensis plant. Instead, it’s an herbal infusion (sometimes called a tisane) made by steeping fresh or dried ginger in hot water. This simple process extracts the plant’s beneficial compounds, creating a warming, spicy beverage.

People have enjoyed ginger-based drinks across many cultures. In India, masala chai often includes ginger. In Jamaica, a strong ginger brew called “ginger beer” is popular. Korean salabat and Middle Eastern zanjabil are other examples of traditional ginger drinks that have stood the test of time.

Tea comparison table

Active compounds in ginger and their significance

Ginger’s health benefits come from its natural compounds:

• Gingerols: These are most abundant in fresh ginger and give it that distinctive spicy kick. They have strong anti-inflammatory and antioxidant effects.
• Shogaols: When ginger dries or is cooked, gingerols transform into shogaols, which may be even more potent than gingerols against certain health conditions.
• Zingerone: Another transformation product that contributes to ginger’s complex flavor and health benefits.
• Paradols: Formed when shogaols are metabolized in the body, these compounds also contribute to ginger’s biological activities.

These compounds work together to create ginger tea’s health-promoting properties by blocking inflammatory pathways, neutralizing harmful free radicals, and modulating various cellular processes in the body.

Nutrient composition of ginger tea

Note: Nutrient values are approximate and may vary based on preparation method and ginger quality.

The comprehensive health benefits of ginger tea

Quick reference guide: which ginger tea for common ailments

Ginger tea benefits: evidence summary

Research Strength Key: ★★★★★ Strong clinical evidence, ★★★★☆ Good clinical evidence, ★★★☆☆ Moderate evidence, ★★☆☆☆ Preliminary evidence, ★☆☆☆☆ Laboratory studies only

Digestive health powerhouse

Ginger tea shines brightest when it comes to stomach troubles. Here’s how it helps:

Alleviating nausea and vomiting

Ginger tea works quickly to calm an upset stomach. Studies show it helps with:

• Morning sickness: Many pregnant women find relief with ginger tea, though they should check with their doctor first. A 2014 review of 12 studies with 1,278 pregnant women found ginger significantly improved nausea symptoms.
• Motion sickness: A cup before traveling can prevent that queasy feeling. Research shows ginger works by blocking certain neurotransmitters in the brain and digestive tract.
• Post-surgical nausea: Some hospitals even offer ginger products to patients recovering from anesthesia. A 2019 meta-analysis of 10 studies found ginger reduced postoperative nausea by 31%.
• Chemotherapy-related nausea: Cancer patients sometimes use ginger alongside anti-nausea medications (with their doctor’s approval). The Society for Integrative Oncology recommends ginger as a complementary therapy.

Soothing indigestion, bloating, and gas

Ginger tea speeds up the emptying of the stomach, which helps reduce indigestion and bloating. The warm liquid combined with ginger’s natural compounds can help break up and expel intestinal gas. A study in the European Journal of Gastroenterology and Hepatology found that ginger accelerated gastric emptying by 25% in people with chronic indigestion.

Promoting healthy gut motility

By encouraging proper muscle contractions in your digestive tract, ginger tea helps move food through your system more efficiently. This improved motility can prevent constipation and generally keep your digestive system running smoothly.

Natural anti-inflammatory and pain reliever

Inflammation is at the root of many health problems, and ginger’s anti-inflammatory abilities are well-documented.

Reducing muscle soreness and exercise-induced inflammation

Athletes and fitness enthusiasts often drink ginger tea to ease post-workout pain. Studies suggest daily ginger consumption can reduce exercise-induced muscle pain by up to 25%. The effect is similar to taking moderate doses of aspirin or ibuprofen but without the potential stomach irritation these medications can cause.

Easing osteoarthritis pain

Several studies show that ginger can help people with osteoarthritis. The anti-inflammatory compounds may reduce pain and improve mobility, particularly in the knees. Research published in Arthritis & Rheumatism showed that knee pain scores were reduced by 40% in osteoarthritis patients taking ginger extract compared to placebo.

Alleviating menstrual cramps

Many women find that ginger tea helps reduce period pain. Some research shows it can be as effective as ibuprofen for menstrual discomfort, offering a natural alternative. A study in the Journal of Alternative and Complementary Medicine found that ginger reduced pain severity as effectively as mefenamic acid and ibuprofen in women with primary dysmenorrhea.

Immune system support

Antioxidant properties and fighting free radicals

Ginger tea is rich in antioxidants that help protect your cells from damage caused by free radicals (unstable molecules that can harm your body). This protection may help prevent chronic diseases and support overall health. Lab analyses show ginger contains dozens of antioxidant compounds, with 6-gingerol, 8-gingerol, 10-gingerol, and 6-shogaol being particularly potent.

Potential antimicrobial and antiviral effects

Laboratory studies show that ginger has antimicrobial properties that may help fight certain bacteria and viruses. Research has demonstrated activity against respiratory syncytial virus, human rhinovirus, and several bacteria including some drug-resistant strains. While more research is needed, drinking ginger tea during cold and flu season might give your immune system a helpful boost.

Cardiovascular health support

Potential to help manage blood pressure

Some research suggests that compounds in ginger may help relax blood vessels and improve circulation. A small study in the journal Nutrition found that 3g of ginger powder daily reduced systolic and diastolic blood pressure in participants with hypertension. This could potentially help manage blood pressure levels, though more comprehensive human studies are needed.

Impact on cholesterol levels

Studies indicate that regular ginger consumption may help lower total cholesterol and triglycerides, which are risk factors for heart disease. The effects are modest but could contribute to better heart health when combined with other healthy habits. A 45-day study found that 3g of ginger powder daily reduced significant markers of heart disease risk, including LDL (bad) cholesterol and triglycerides.

Blood sugar management

Potential role in improving insulin sensitivity

Research suggests ginger may help improve insulin sensitivity and lower blood sugar levels. A study published in the journal “Complementary Therapies in Medicine” found that ginger supplementation (2g daily for 12 weeks) helped reduce fasting blood sugar by an average of 12% in people with type 2 diabetes.

If you have diabetes or prediabetes, ginger tea could be a helpful addition to your diet—but it’s not a replacement for medication or proper medical care. The American Diabetes Association recognizes that some herbs and spices, including ginger, may help with blood sugar management.

Brain health and cognitive function

Protecting against oxidative stress

The antioxidants in ginger tea can help protect brain cells from oxidative stress, which plays a role in age-related cognitive decline. Animal studies show that ginger can protect against neurological damage and reduce inflammation in the brain.

Potential in neurodegenerative disease prevention

Animal studies suggest that ginger may help protect against Alzheimer’s disease and improve brain function. A study in Evidence-Based Complementary and Alternative Medicine found that ginger extract enhanced cognitive function and had neuroprotective effects. While human research is still limited, the anti-inflammatory effects could potentially benefit brain health over time.

Potential cancer-fighting properties

Laboratory studies have found that certain compounds in ginger can inhibit the growth of some cancer cells, particularly those related to colorectal, gastric, ovarian, liver, skin, breast, and prostate cancers. 6-gingerol and 6-shogaol have shown particular promise in test-tube and animal studies.

Research is still preliminary, and ginger tea isn’t a cancer treatment—but its compounds show promise in cellular studies. The American Institute for Cancer Research notes that ginger contains protective phytochemicals that warrant further investigation.

May aid in weight management

Ginger tea might help with weight management through multiple mechanisms:

• It may temporarily boost your metabolism (thermogenesis)
• It can help you feel fuller longer
• It helps regulate blood sugar, which can reduce cravings

A 2019 review of 14 studies found that ginger supplementation had a significant effect on body weight and waist-to-hip ratio. While not a miracle weight loss solution, ginger tea can be a helpful part of a healthy lifestyle aimed at maintaining a healthy weight.

Seasonal benefits of ginger tea

How to make the perfect cup of ginger tea: recipes and techniques

Quick start guide:

• Basic recipe: 1-inch fresh ginger + 1 cup water, simmer 5-10 minutes
• For beginners: Try with honey and lemon for a pleasant taste
• Best for: Upset stomach, inflammation, immune support
• Safe amount: 1-3 cups daily for most adults

Ginger tea preparation methods comparison

The classic fresh ginger tea

Making basic ginger tea is simple, but small adjustments can make a big difference in flavor and potency.

Choosing and preparing fresh ginger

Look for firm roots with smooth skin. Avoid pieces that feel light, wrinkled, or moldy.

You have three main options for preparing ginger:

1. Slicing: Creates a milder tea with less surface area exposed
2. Grating: Releases more compounds for stronger flavor
3. Muddling: Crushing sliced ginger with a wooden spoon can release oils without the fine particles of grating

For one cup of tea, use about 1-inch (approximately 2.5cm) of fresh ginger root, peeled (optional) and prepared using your preferred method.

Water temperature and steeping time guide

Straining techniques

Pour through a fine mesh strainer to remove ginger pieces. For grated ginger, you might need to line your strainer with cheesecloth or use a paper coffee filter for a clearer tea.

Troubleshooting common ginger tea issues

Popular flavor enhancements & combinations

Lemon & honey ginger tea

The classic cold-fighter combines:

• 1 cup prepared ginger tea
• Juice from half a lemon (about 1 tablespoon/15ml)
• 1-2 teaspoons (5-10ml) honey (adjust to taste)

The vitamin C from lemon and the soothing properties of honey make this ideal for sore throats and congestion.

Ginger turmeric tea

This powerhouse anti-inflammatory blend includes:

• 1 cup prepared ginger tea
• ¼ teaspoon (1.25ml) ground turmeric (or a small piece of fresh turmeric)
• Pinch of black pepper (helps absorb turmeric’s compounds)
• Optional: splash of milk to increase turmeric absorption

Ginger mint tea

This cooling yet warming combination helps with digestion:

• 1 cup prepared ginger tea
• 5-7 fresh mint leaves (bruised to release oils)
• Optional: squeeze of lime

Ginger cinnamon tea

A warming spice blend perfect for chilly days:

• 1 cup prepared ginger tea
• 1 cinnamon stick or ¼ teaspoon (1.25ml) ground cinnamon
• Optional: star anise or a couple of cloves for more depth

Making ginger tea with milk

For a comforting, latte-like experience:

• Prepare ginger tea concentrate (stronger than normal)
• Mix with warmed milk of your choice (dairy or plant-based)
• Add sweetener if desired
• Optional: sprinkle of cinnamon or nutmeg on top

Beyond the basics: creative ginger tea recipes

Iced ginger tea variations

Perfect for summer refreshment:

• Prepare double-strength ginger tea
• Cool completely
• Pour over ice
• Try additions like:
  • Muddled berries
  • Cucumber slices
  • Peach or mango puree
  • Fresh herb sprigs (mint, basil, or rosemary)

Ginger green tea / ginger black tea blends

Combine the benefits of true tea with ginger:

• Prepare ginger tea as usual
• Add 1 teaspoon of loose leaf tea (or 1 tea bag)
• Steep according to the tea type’s instructions
• Green tea with ginger supports metabolism
• Black tea with ginger provides energy plus digestive benefits

Spicy ginger detox tea

A more intense brew for those who enjoy heat:

• Prepare ginger tea as usual
• Add a pinch of cayenne pepper
• Mix in 1 teaspoon raw apple cider vinegar
• Sweeten with a touch of maple syrup or honey
• Note: This potent mix isn’t for everyone and should be consumed in moderation

International inspirations

Korean Salabat:

• Strong ginger tea
• Brown sugar or honey
• Often served with pine nuts floating on top

Indian Adrak Chai:

• Simmer ginger with tea leaves, water, and milk
• Add cardamom, cinnamon, and other spices
• Strain and sweeten to taste

International ginger drinks comparison

Using other forms of ginger

Ginger powder tea

When fresh isn’t available:

• Use ¼ to ½ teaspoon (1.25-2.5ml) of ground ginger per cup
• Mix with a small amount of cold water first to prevent clumping
• Add hot water and stir well
• Let stand 2 minutes before drinking

Dried ginger root tea

Offering a different flavor profile:

• Use 1 teaspoon (5ml) dried ginger pieces per cup
• Simmer 5-10 minutes longer than fresh ginger
• Results in a stronger, spicier tea

Pros and cons: fresh vs. dried vs. powdered ginger for tea

Potential side effects and precautions for ginger tea consumption

Safety meter: ginger tea risk assessment

Risk level: ★☆☆☆☆ Very low risk to ★★★★★ High risk

General safety and recommended intake

Most health authorities consider moderate ginger consumption safe—generally up to 4 grams of ginger per day (about 1 tablespoon of fresh grated ginger). For ginger tea, this would be about 2-3 cups daily for most adults.

The European Food Safety Authority and the FDA both recognize ginger as generally safe. Clinical studies have used doses ranging from 250mg to 4g daily with minimal adverse effects, though the ideal therapeutic dose varies by condition.

Common mild side effects

Some people might experience:

• Heartburn or acid reflux
• Mild stomach upset
• Gas or bloating
• Mouth or throat irritation

These effects are usually mild and more common with higher doses. A clinical review of 35 studies found side effects were generally no different from placebo at standard doses.

Interactions with medications

Blood thinners

Ginger contains natural salicylates (similar to aspirin) and may enhance the effects of:

• Warfarin (Coumadin)
• Aspirin
• Clopidogrel (Plavix)
• Heparin

If you take blood thinners, check with your doctor about safe amounts of ginger. Research suggests that doses below 4g daily might not significantly affect clotting, but individual responses vary.

Diabetes medications

Since ginger can lower blood sugar, it might interact with:

• Insulin
• Metformin
• Glipizide and other sulfonylureas

Research in Diabetes Care showed ginger could enhance insulin sensitivity by up to 10%. Monitor your blood sugar levels closely if you have diabetes and drink ginger tea regularly.

Blood pressure medications

Ginger might affect how certain blood pressure medications work. Talk to your doctor if you take:

• Beta-blockers (like metoprolol)
• Calcium channel blockers (like amlodipine)
• ACE inhibitors (like lisinopril)

Specific conditions

Gallstone disease

Ginger increases bile production, which can affect gallstone conditions. A study in the Journal of Gastroenterology found ginger stimulated bile secretion by approximately 30%. If you have gallstones or gallbladder issues, consult your doctor before drinking ginger tea regularly.

Pregnancy and breastfeeding

While ginger tea is often recommended for morning sickness, pregnant women should:

• Limit intake to 1 gram of ginger daily (about 1 cup of mild tea)
• Avoid medicinal amounts, especially with history of miscarriage
• Consult with their healthcare provider first

A review in Obstetrics & Gynecology found ginger was effective for nausea without significant risks at recommended doses. For nursing mothers, moderate amounts are generally considered safe.

Bleeding disorders

People with bleeding disorders should use caution with ginger due to its mild blood-thinning effects. Research suggests ginger may inhibit thromboxane production, which affects platelet aggregation.

When to consult a doctor

Talk to your healthcare provider before making ginger tea a daily habit if you:

• Take prescription medications
• Have any chronic health conditions
• Are about to have surgery (stop ginger tea at least two weeks before)
• Experience new digestive symptoms that persist
• Are pregnant or breastfeeding

Conclusion

Ginger tea offers an impressive range of benefits with minimal downsides when consumed in moderation. From settling an upset stomach to fighting inflammation, this simple beverage packs a powerful health punch.

The versatility of ginger tea is one of its greatest strengths. You can enjoy it hot or cold, plain or fancy, medicinal or just for pleasure. You can tailor it to your taste preferences and health needs with countless variations.

Adding ginger tea to your daily routine is a small, sustainable step toward better health. Unlike many health trends that come and go, ginger tea has stood the test of time across cultures and centuries—because it works.

Start with a basic brew, experiment with different recipes, and discover how this ancient remedy can become part of your modern wellness routine.

FAQs

What is the best time of day to drink ginger tea?

Ginger tea works well at different times for different purposes:

• Morning: Helps stimulate digestion and provide a caffeine-free energy boost
• Before meals: Can help prepare the digestive system
• After meals: Helps with digestion and bloating
• Before bed: May aid relaxation (though avoid it if it causes heartburn)

Research in the International Journal of Food Sciences and Nutrition suggests consuming ginger with breakfast may enhance its thermogenic (calorie-burning) effect.

Can I drink ginger tea every day?

Yes, most healthy adults can safely drink 1-3 cups of ginger tea daily. A 2020 review found no adverse effects from daily consumption within recommended limits. Listen to your body and adjust if you notice any discomfort.

Does ginger tea have caffeine?

Pure ginger tea is naturally caffeine-free. However, blends with black or green tea will contain caffeine unless specifically labeled as decaffeinated. For reference, a standard cup of black tea contains 40-70mg of caffeine, while green tea provides 20-45mg.

How long does ginger tea last?

• Fresh ginger root: Refrigerated, unpeeled ginger lasts 3-4 weeks. Store unpeeled in a paper bag in the crisper drawer. Peeled ginger lasts about 1 week refrigerated in an airtight container.
• Brewed tea: Keep refrigerated for up to 2 days. Store in a sealed glass container.
• Concentrated batches: Can be refrigerated for up to 1 week or frozen in ice cube trays for longer storage (3-4 months).

Can ginger tea help with a sore throat/cough/cold?

Yes! Ginger tea can help in several ways:

• The warm liquid soothes irritated tissues
• Anti-inflammatory compounds reduce swelling
• Antimicrobial properties may help fight infection
• The spiciness helps clear congestion

A 2013 study found fresh ginger was effective against human respiratory syncytial virus (RSV). For maximum benefit, try the Lemon & Honey Ginger Tea recipe mentioned earlier.

Where to buy good quality ginger?

For fresh ginger:

• Look for firm pieces with smooth skin
• The root should feel heavy for its size
• Avoid wrinkled, moldy, or light pieces
• Organic ginger may contain fewer pesticides
• Asian or specialty grocery stores often have better quality and lower prices than regular supermarkets

For dried or powdered ginger, look for:

• Products with strong aroma
• Organic certification when possible
• No additives or anti-caking agents
• Reputable brands with high turnover

How can I make ginger tea less spicy?

If you find ginger tea too intense:

• Use sliced rather than grated ginger
• Reduce the amount of ginger
• Steep for a shorter time
• Add milk, which binds to some of the spicy compounds
• Dilute with more water
• Add honey, which counteracts the spice

Is ginger tea good for weight loss?

Ginger tea may support weight management through several mechanisms:

• Increasing the thermic effect of food (calories burned during digestion)
• Reducing hunger and cravings
• Improving fat metabolism

A 2019 meta-analysis of 14 randomized controlled trials found ginger supplementation significantly decreased body weight.