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

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 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:

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:

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."

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.

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.

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.

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.

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.

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.