8 Surprising Benefits Of Turmeric Ginger Tea

by John Staughton (BASc, BFA) last updated –  Medically reviewed by Emily Borth

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 curucumin, 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 on 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. [1]

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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. [2] 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. [3]
  • Lemon juice: The juice of the lemon has high levels of vitamin C, an antioxidant which boosts immunity levels and enhances the skin. [4]
  • Honey: Honey has high levels of antioxidants that can help lower high blood pressure and improve cholesterol. [5]
  • Black pepper: A pinch of black pepper is all that is needed to unclog sinuses and keep the digestive system in order. [6]

Turmeric Ginger Tea Benefits

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

Protects Heart Health

Numerous studies have found that both the extracts of ginger and turmeric have the power to lower cholesterol levels, primarily LDL cholesterol. [7] LDL is largely responsible for plaque deposition in the arteries and blood vessels, that 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

Improves Cognition

The brain-boosting nature of ginger is well known, and the unique combination of antioxidants present in this tea 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. [8]

Ginger also offers anti-inflammatory effects on brain tissue, which can reduce oxidative stress in that area, confirms another study published in The American Journal of Chinese Medicine. [9]

Analgesic Properties

Curcumin and gingerol, the two most notable active ingredients in this tea, have analgesic properties, meaning that they can relieve pain throughout the body. [10] 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 antimicrobialantibacterial, 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. [11] 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, colds, 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. [12] 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. [13] It can help stimulate peristaltic motion and eliminate cramping and bloating, which can also eliminate the symptoms of constipation. [14] 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. [15] 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.

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. 
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Beverage
Cuisine: American
Appliance: Stove


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
  • tsp black pepper


  • To make turmeric ginger tea, first, bring the water to a boil in a saucepan or stainless steel pot. 
  • 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. 
  • 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!
    A mug of turmeric tea with fresh ginger and turmeric on a wooden table


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?

This 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 is not only dangerous, but it does increase the risk of certain side effects.

Side Effects of Turmeric Ginger Tea

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. 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, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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