Science-Backed Benefits Of Ginger Tea & The Best Times To Drink It

Known for its spicy, pungent, and peppery taste, ginger is a root that boasts a long list of health-promoting properties. One of the most popular ways to enjoy this nutritious ingredient is to make ginger tea. This flavorful beverage has long been a staple in many traditional forms of medicine—but there's also plenty of modern science backing up its health impacts.

We consulted the research and reached out to nutrition experts to learn more about the top benefits of ginger tea and how to make it a regular part of your rotation.

Ginger tea is a beverage typically made by steeping fresh or dried ginger in boiling water, giving it a sharp, slightly spicy taste and aroma. Premade ginger tea bags are also widely available and are generally pretty affordable, with prices ranging from around $0.10 to $0.50 each.

Ginger has a long history in traditional forms of medicine. In fact, Ayurvedic practitioner Nidhi Pandya tells mindbodygreen that it's widely used in both traditional Chinese medicine and Ayurveda. "In Ayurveda, it's used to reset the environment of the gut," she explains. According to Pandya, the system of medicine uses ginger to support the gut microbiome after illness, enhance the absorption of other herbs, and treat certain digestive issues such as diarrhea.

The exact nutrient content of ginger tea can vary depending on how you brew it and whether you pair ginger with any other herbs or ingredients. However, here is a general overview of the nutrients found in a typical cup of ginger tea1, according to the USDA:

Like other types of tea, ginger tea is low in most vitamins and minerals, so it's unlikely to make a major dent in your daily nutritional needs. However, its antioxidant profile is where ginger really shines.

Ginger contains beneficial plant compounds2 like gingerol and shogaol. It's believed that these compounds act as antioxidants and are responsible for many of the powerful health benefits of ginger, including its ability to ease nausea, alleviate inflammation, and protect heart health.

Not only can sipping a soothing cup of ginger tea help you relax and unwind at the end of the day, but it might also bring a few impressive health benefits to the table. Here are a few of the top perks, according to experts and the latest research:

For many, ginger tea is a tried-and-true method to ease nausea and stomach upset. It's believed to increase the movement of food through the gastrointestinal tract and speed up the emptying of the stomach, thereby reducing digestive distress3.

Studies show that ginger might be especially beneficial in treating morning sickness. In fact, one review found that ginger is safe and effective and could significantly decrease nausea and vomiting4 during pregnancy. It might also help prevent nausea and vomiting5 after surgery, according to another analysis of 14 studies, which found that ginger was more effective than a placebo.

However, Sauceda notes that most of the research is focused on ginger supplements rather than ginger tea specifically. "When you drink ginger tea, you'll still be getting those beneficial compounds, but it wouldn't be in the amounts you'd find in a supplement."

Certain compounds found in ginger tea could support immune health6 by altering specific pathways in the body that drive inflammation. Ginger might also have antimicrobial properties7, which could block the growth of bacteria, fungi, and viruses. According to Sauceda, this may be thanks to the presence of several specific compounds in ginger, such as gingerol.

Although there's not much research on humans available, preclinical studies have turned up some promising results. For example, a recent study in mice found that certain compounds extracted from ginger root could improve the composition of the gut microbiome, resulting in enhanced immune function8.

A 2013 test-tube study also found that fresh ginger might have antiviral effects9 against respiratory syncytial virus, a type of viral infection that causes cold-like symptoms. Still, more studies in humans on the effects of ginger tea on immune function are needed.

Beyond combating nausea, ginger tea might also be beneficial for other aspects of digestive health. For example, it may improve indigestion by relieving pressure10 on the lower esophageal sphincter, helping to reduce symptoms like acid reflux and heartburn.

Plus, it might even be useful for other issues. According to a 2022 study, supplementing with ginger extract for four weeks was able to help reduce symptoms11 of functional dyspepsia, a condition characterized by stomach pain, bloating, and feeling full quickly after eating. Another study showed that it could help improve vomiting12 in children with gastroenteritis, or stomach flu.

Ginger tea can be a powerful ingredient to help keep your heart healthy and strong. This is thanks in part to the antioxidant and anti-inflammatory effects13 of ginger, along with its ability to protect against disease-causing compounds known as free radicals. Plus, according to Sauceda, ginger might even help lower blood pressure and cholesterol levels, both of which are risk factors for heart disease.

While there's not a lot of research on ginger tea specifically, there have been plenty of studies demonstrating the heart-protecting properties of ginger. For instance, one 2022 review showed that ginger could improve levels of triglycerides14 and total, LDL (bad), and HDL (good) cholesterol. What's more, another study found that daily ginger consumption was tied to a lower risk of high blood pressure15, along with a reduced risk of developing heart disease in the long run.

Interestingly, studies show that ginger can reduce markers of inflammation16 and alleviate pain, which could be beneficial for a variety of chronic conditions, such as joint problems.

According to one study, ginger was able to decrease levels of inflammatory markers17 like C-reactive protein and interleukin 1-beta in people with rheumatoid arthritis. Another study evaluating the pain-relieving properties18 of ginger found that ginger powder could be as effective as ibuprofen at managing the aftereffects of surgery.

Here are a few ways to include this flavorful beverage in your routine:

Brewing your own fresh ginger tea at home can be an easy and affordable alternative to prepackaged tea bags. Here's how to make your own DIY ginger tea:

To get the most bang for your buck, Pandya says you can also add a pinch or two of dried ginger to your tea on a daily basis, either alone or alongside other healing herbs and spices. If you're using dried ginger, stick to around 2 teaspoons per serving.

If you're feeling creative and looking to mix things up, you can let it cool for a bit and then add a few ice cubes for a refreshing cup of iced ginger tea. Alternatively, try pouring some frothed oat milk on top for a fluffy ginger latte.

Pandya recommends pairing fresh ginger with cooling herbs such as licorice or fennel, which can help balance the warming properties of ginger. She notes that fennel tea also works especially well with dried ginger.

Be sure to save your scraps after each batch, as you can reuse ginger to make tea up to three or four times. The peels also work well in spicy broths or smoothies and can add a zing of flavor to marinades for meat or steamed veggies. Compost any leftover ginger to help scale back your environmental footprint.

In moderation, a cup or two of ginger tea each day can be a great addition to a balanced diet. However, Sauceda notes that ginger might not be recommended for people taking certain medications, including blood thinners or drugs for high blood pressure or diabetes.

While this is more likely a concern with high-dose supplements rather than the occasional cup of ginger tea, it's always a good idea to check in with your doctor before adding ginger tea to your routine if you're concerned.

Not only is ginger tea soothing and flavorful, but it's also super nutritious. This is one ancient remedy with plenty of modern science to back it up. Drinking a cup or two of ginger tea each day is a great way to take advantage of the many potential benefits of this functional root.