7 Surprising Benefits of Turmeric Ginger Tea

by John Staughton (BASc, BFA) last updated - Medically reviewed by Emily Borth(MS, RDN)

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The impressive benefits of turmeric ginger tea include eliminating inflammation, strengthening the immune system, improving digestion, soothing pain, and increasing cognition. It also aids in protecting the heart, regulating diabetes, lowering anxiety levels, and improving skin quality.

Turmeric as a spice has been used in Asian countries such as India for various culinary preparations. However, due to the ongoing research on curcumin, rich turmeric has found its place in households all over the world. Drinking turmeric tea is the easiest way to add this healthy spice to your daily routine.

What is Turmeric Ginger Tea?

Turmeric ginger tea is made by steeping ginger root and fresh turmeric root in hot water. Ginger (Zingiber officinale) and turmeric (Curcuma longa) are widely used individually for their nutritional and medicinal effects. These two powerful herbs are also widely available and have been heavily researched due to their global popularity. Turmeric tea is a ritual in Okinawa, Japan where there is a high prevalence of centenarians, confirming that this golden-yellow beverage is a health elixir.

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7 Surprising Benefits Of Turmeric Ginger Tea For Skin Health & More | Organic Facts

Nutritional Value of Turmeric Ginger Tea

Turmeric ginger tea is a delicious and healthy low calorie and caffeine-free drink. The beverage derives its medicinal benefits from:

  • Turmeric: Fresh turmeric root contains bioactive compounds called curcumin, which has powerful anti-inflammatory and antioxidant properties. If you cannot find turmeric root, organic turmeric powder is a great substitute.
  • Ginger: Gingerol, in ginger root, has anti-nausea, anti-inflammatory, and anti-carcinogenic properties.
  • Lemon juice: The juice of the lemon has high levels of vitamin C, an antioxidant that boosts immunity levels and enhances the skin.
  • Honey: Honey has high levels of antioxidants that can help lower high blood pressure and improve cholesterol.
  • Black pepper: A pinch of black pepper is all that is needed to unclog sinuses and keep the digestive system in order.

Turmeric Ginger Tea Benefits

Let’s look at the benefits of turmeric ginger tea in detail.

Protects Heart Health

It is because of chronic inflammation that people develop chronic health ailments. A 2019 study published in the Evidence-based Complementary and Alternative Medicine Journal has found Zingiberaceae extracts (present in both ginger and turmeric),  has the power to lower cholesterol levels, primarily LDL cholesterol. LDL is largely responsible for plaque deposition in the arteries and blood vessels, which can increase atherosclerosis and increase one’s risk of heart attacks and strokes.

A mug of turmeric tea with fresh ginger and turmeric on a wooden table

A healing cup of tea Photo Credit: Shutterstock

Improves Cognition

While the brain-boosting nature of ginger is well known, the unique combination of antioxidants present in curcumin can help stimulate neural activity, increase focus, and reduce the deposition of beta-amyloid plaque, which can lead to Alzheimer’s disease, and dementia. This is confirmed in a study by Dr. Shrikant Mishra, Department of Neurology, VA Sepulveda Ambulatory Care Center, California, US.

Ginger also offers anti-inflammatory effects on brain tissue, which can reduce oxidative stress. A study published in the Food and Chemical Toxicology Journal showed how when diabetic rats were administered with ginger extracts, it exhibited neuroprotective effects against any oxidative damage including potential brain damage.

Analgesic Properties

Zingiberaceae extracts in curcumin and gingerol, the two most notable active components in this tea, have analgesic properties, meaning that they can relieve pain throughout the body, says a 2015 report published in the Nutrition Journal by a team of researchers from the UK and US. This is in addition to its anti-inflammatory properties, which can help to relieve joint pain and other discomforts in the muscles and tissues of the body. There is also evidence that turmeric is effective at relieving joint pain associated with arthritis.

Boosts Immunity

Turmeric ginger tea boasts a number of antimicrobial, antibacterial, anti-fungal, and antiseptic qualities that make it an excellent immune system aid, according to a study conducted by Dr. Shalini Tattari et al., National Institute of Nutrition, Hyderabad, India. If you suffer from weak immunity and seem to come down with a cold all the time, this herbal tea may be your solution. Furthermore, for a cough, cold, and congestion, a combination of these powerful ingredients helps speed up healing and eliminate the underlying infections.

Skin Care

The turmeric in this herbal tea has often been used to treat skin conditions, particularly acne and inflammatory problems like psoriasis and eczema. The gingerol within turmeric ginger tea is also an excellent antibacterial and antioxidant compound that protects the skin from infection, while also stimulating the growth of new cells and preventing signs of aging, such as wrinkles and blemishes.

Aids in Digestion

Ginger possesses strong anti-inflammatory properties that help settle the stomach, reduce nausea, and promote healthy digestion. It can help stimulate peristaltic motion and eliminate cramping and bloating, which can also eliminate the symptoms of constipation. Turmeric ginger tea can also help in treating Irritable Bowel Syndrome (IBS), ulcerative colitis, acid reflux disease, and even stomach ulcers!

Manages Diabetes

Research cited in the British Journal of Nutrition shows the blood sugar-regulating abilities of both ginger and turmeric are well known, so in combination, they are even more effective for managing diabetic symptoms. By keeping glucose and insulin levels balanced, turmeric ginger tea prevents the dangerous spikes and drops in blood sugar that can be disastrous for diabetics or those at high risk of developing diabetes.

How to make Turmeric Ginger Tea?

Turmeric ginger tea can be brewed at home easily and all you need is fresh ginger, turmeric, lemon, honey, and black pepper.  So here’s how you can make Turmeric Ginger Tea at home.

A mug of turmeric tea with fresh ginger and turmeric on a wooden table

Turmeric Ginger Tea Recipe

A simple, heartwarming recipe made of just five ingredients to keep you warm in the winters. Let's go through the step by step process of making turmeric ginger tea at home. 
4.5 from 4 votes
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Course: Beverage
Cuisine: American
Appliance: Stove
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 servings
Author: Ishani Bose


  • 1 cup water filtered
  • 1 tsp grated ginger
  • 1-2 tsp grated turmeric root/turmeric powder
  • 1 tsp honey/lemon juice
  • 1 tsp black pepper


  • To make turmeric ginger tea, first, bring the water to a boil in a saucepan or stainless steel pot. 
    A pot of boiling water
  • Before you get started, you would want a fresh ginger root, which can be grated for preparing tea. Similarly, turmeric is also a root in its fresh form and should be grated in preparation for brewing this tea. 
    A bowl of turmeric powder and a couple of turmeric roots on a wooden table
  • Add the turmeric and ginger, and then bring the heat down to a simmer.
  • Allow the mixture to steep for 10-15 minutes. You can steep the mixture for a lesser duration if you do not wish to make it too strong. 
  • Strain the tea into a teapot. Add the black pepper, lemon juice, and honey, and enjoy the beverage!


Piperine, the active ingredient in pepper, helps to increase the bioavailability of turmeric, so if you want the full effect of curcumin, it is always wise to consume it along with black pepper. Honey and lemon are both included in the recipe to add sweetness and palatability to the drink.

How often can you drink Turmeric Ginger Tea?

Turmeric ginger tea is extremely powerful, so drinking one cup of this potent brew each day is enough to enjoy the health benefits outlined above. Consuming more than this can increase the risk of certain side effects. It is advisable to consult a doctor before consuming it.

Word of Caution

The side effects of turmeric ginger tea largely result from excess consumption and include gastrointestinal problems. Also, they can occur as a result of drug interactions, complications with pregnancy, individual allergies, and excessive consumption of the tea, which is not recommended.

  • Drug interactions: If you are taking any medication for managing diabetes or high blood pressure, the glucose-regulating and hypotensive nature of turmeric ginger tea may drop your blood sugar or blood pressure to dangerous levels, says a 2015 study published in the Iranian Journal of Pharmaceutical Research. Speak with your doctor before adding this tea to your health regimen. Also, this tea has anticoagulant properties, so it may interfere with warfarin or blood-thinning medications.
  • Medical conditions: If you have a history of gallbladder issues or kidney stones, this tea could exacerbate the conditions by increasing uric acid levels in the blood.
  • Allergic reactions: Allergies to ginger and turmeric do exist, and may result in skin irritation, headache, nausea, dizziness, swelling of the tongue, lips or throat, and other common allergic reactions.
  • Pregnancy: Most experts argue that potent medicinal effects can be dangerous to breastfeeding and pregnant women, so this herbal combination should be avoided.
  • Gastrointestinal distress: When turmeric ginger tea is consumed in excessive amounts, it can cause stomach upset, bloating, and cramping. 1 cup per day is sufficient to achieve the health benefits of this drink.
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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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