Benefits & Side Effects of Ginger Root Tea

by John Staughton (BASc, BFA) last updated -

Ginger root tea has a number of health benefits, including balancing stress levels, soothing the digestive system, eliminating morning sickness, curing colds and coughs, eliminating inflammation, reducing menstruation symptoms, suppressing tumor growth, healing respiratory conditions, and lowering blood pressure. There are some side effects of ginger tea, including stomach upset and inflammation, if too much is consumed, or if you suffer from a ginger allergy.

What is Ginger Root Tea?

This popular and potent tea is easy to make and has been a major part of traditional medicines for thousands of years. Ginger is a flowering plant that is a probable native of Southeastern Asia, although it has now spread around the world. Typically used in culinary and medicinal applications, its tea has become the first line of defense for the common cold and a number of other common health concerns.

Watch Video: 5 Best Benefits Of Ginger Root Tea

How To Make Ginger Root Tea & It's 5 Best Benefits | Organic Facts

Health Benefits of Ginger Root Tea

Most of the benefits of ginger root tea are associated with its antioxidant, antibacterial, anti-inflammatory, digestive, antispasmodic, expectorant, hypotensive, anti-tumor, and relaxant properties. These effects are partly due to the presence of dietary fiber, calciummagnesium, and vitamin C, but primarily as a result of the volatile oils and antioxidants found in ginger, gingerol being the most important.

Relieves Cold & Cough

The antioxidant and antibacterial effects of ginger are well known, and in tea form, it can also have expectorant and anti-inflammatory properties, making it ideal for soothing and eliminating colds and coughs, and speeding the recovery process.


Ginger has an active ingredient, gingerol, that has potent antioxidant and anti-inflammatory properties, helping this tea reduce the pain and discomfort of inflammation in the body, from arthritis and joint disorders to headaches, fevers, cramps, and muscle aches.

Eases Menstruation Concerns

Ginger root tea has been used for thousands of years to treat painful or irregular periods. It is particularly good as an anti-spasmodic, which helps to relieve painful cramps associated with menstruation.

A cup of ginger root tea with halved gingers on a white background

Ginger root tea is very helpful in relieving your cold. Photo Credit: Shutterstock

Reduces Stress Levels

Ginger root tea can directly impact the health and function of the adrenal glands, which are crucial for proper management of stress hormone levels in the body. Excess cortisol and other stress hormones can impact metabolic activity and wear down the body, leaving the immune system vulnerable to attack. Ginger root tea can heal the adrenal glands and ensure that your stress hormone levels are properly modulated.

Aids in Digestion

Ginger in all its forms, including tea, is excellent for treating stomach upset, excess flatulence, bloating, and cramping. It is also excellent for nausea and vomiting, especially when those symptoms are related to chemotherapy treatment. Pregnant women in their first trimester who use ginger root tea also report that it quickly soothes morning sickness.

How to Make Ginger Root Tea?

Ginger root tea can easily be made at home, using only fresh ginger root, water, a handful of common herbs, and honey or lemon, for flavor. Unlike many herbal teas, ginger root tea, as the name implies, is made from the rhizome of the ginger plant, where many of the nutrients are concentrated. It takes no more than 20 minutes to make and can provide relief from many health concerns all day!

A cup of ginger root tea with halved gingers on a white background

Ginger Root Tea Recipe

Give this easy-to-make ginger tea a try to start your day on an invigorating note!
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Print Pin Rate
Course: Beverage
Cuisine: American
Keyword: ginger tea, ginger root tea, ginger
Appliance: Stove
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 2 cups
Author: Ishani Bose


  • 1 inch piece of fresh ginger root (thoroughly washed)
  • 2 cups of water (filtered)
  • 1 tsp rosemary (optional)
  • 1 tsp honey (optional, for flavor)


  • To make fresh ginger root tea, slice the fresh ginger root thinly, into 5-6 slices
  • Add the ginger and water to a saucepan and bring the water up to a boil. If desired, you can add the rosemary at this point for extra spice.
  • Once the water reaches a boil, bring it back down to a simmer and allow it to cook for approximately 10 minutes. Wait until the water is a dark, rich color and smells strongly of ginger.
  • Remove from heat and allow the mixture to cool for 1-2 minutes.
  • Strain into a teacup (or pitcher for larger batches), add honey (if desired) and enjoy!

How to Make Ginger Root Tea for Cold?

Ginger root tea is very effective for colds, particularly when combined with other immune system-stimulating spices, such as cayenne pepper, garlic, lemon juice, and honey. Take a look at the recipe below.

Ginger powder in a bowl and a couple of ginger pieces around

Ginger Root Tea Recipe for Cold

Relieve your bad cold by sipping a piping hit cup of this tea!
0 from 0 votes
Print Pin Rate
Course: Beverage
Cuisine: American
Keyword: ginger root tea, ginger
Appliance: Stove
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2 cups
Author: Ishani Bose


  • 1 inch slice of a fresh ginger root (thoroughly washed)
  • 2 cups of water
  • 1-2 tbsp raw, organic honey
  • 1-2 garlic cloves (minced)
  • 1/2 tsp cayenne powder
  • 1 tbsp of lemon juice


  • To make ginger root tea for cold, slice the ginger root finely into 5-6 slices.
  • Add ginger to a pot with water and bring it to a boil.
  • Lower heat and allow the mixture to simmer for 4-5 minutes in the covered pot.
  • Add cayenne pepper and simmer for another 1-2 minutes.
  • Remove from heat and allow to cool for 1-2 minutes. Add honey, lemon juice, and garlic.
  • Stir thoroughly until the honey is dissolved, and then enjoy!

How to make Ginger Root Tea for Cough?

This tea is highly effective for coughs and congestions due to its expectorant and anti-inflammatory properties, especially when the recipe also includes peppermint and honey. Take a look at the recipe below.

A cup of ginger tea with sliced lemon, a bowl of honey, and ginger on burlap

Ginger Root Tea Recipe For Bad Cough

Soothe your throat by sipping a warm cup of ginger root tea!
0 from 0 votes
Print Pin Rate
Course: Beverage
Cuisine: Mediterranean
Keyword: ginger root tea, cough, respiratory problems
Appliance: Stove
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 cups
Author: Ishani Bose


  • 2 inch slice of a fresh ginger root (thoroughly washed)
  • 2 tsp of dried peppermint
  • 4 cups of water (filtered)
  • 2 tbsp of organic honey


  • To make ginger root tea for bad cough, grate the ginger into fine slices (12-14 slices).
  • Add the ginger, dried peppermint and water into a pot and bring it to a boil.
  • Cover the mixture and allow it to steep for 5-7 minutes.
  • Remove from the heat and stir in the honey.
  • You can take small sips of this concentrated tea once every few hours to soothe your cough and coat your throat. Drinking entire cups of this mixture is not necessary for best results.


You can also add a pinch of black pepper to this tea, which can further help cut through mucus and eliminate congestion.

Ginger Root Tea Side Effects

Drinking ginger tea may have some side effects that include:

  • Stomach upset
  • Heartburn
  • Allergy- mild swelling or irritation on the lips, gums, and tongue
  • Lower blood pressure
  • Lightheadedness

Discontinue drinking the tea immediately if any of these symptoms appear. It also functions as a blood-thinner, so people undergoing surgery or currently on warfarin treatment should avoid the use of this herbal remedy. Again, these side effects are generally only experienced when a large amount of ginger is consumed in a day – more than 4 grams – which is unlikely with this tea preparation, even if you drink 2-3 cups per day. Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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