Ginger Turmeric Tea Benefits + How To Make The Perfect Cup

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Both ginger and turmeric have long been used in traditional medicine as herbal remedies for various elements and to support general health.

Drinking turmeric ginger tea is common in certain cultures as either a daily practice or during times when you may feel sick or need an extra boost of immune-supporting, anti-inflammatory compounds in your diet.

But, what are the turmeric ginger tea benefits? How do you make turmeric ginger tea for health? Is ginger turmeric tea good for inflammation and supporting immunity?

In this nutrition guide, we will discuss the benefits of ginger turmeric tea and how to make it with our easy DIY ginger turmeric tea recipes.

We will cover: 

  • What Is Ginger Turmeric Tea?
  • How Do You Make Ginger Turmeric Tea?
  • What Are the Benefits of Ginger Turmeric Tea?

Let’s get started!


What Is Ginger Turmeric Tea?

As the name describes, ginger turmeric tea, or turmeric ginger tea, is an herbal tea blend that uses ginger root and turmeric root extracts or oils to make a delicious, healthy, antioxidant-rich herbal tea blend.

Generally, ginger turmeric herbal tea is enjoyed hot, though some people brew turmeric and ginger tea and then chill it, serve it over ice, and potentially add a splash of lemon juice and drink iced ginger turmeric tea.

In addition to having a tasty flavor that many people around the world enjoy, ginger turmeric tea is popularly consumed because of the health benefits of ginger tea, the health benefits of turmeric tea, and the additive health benefits of ginger-turmeric tea.

How Do You Make Ginger Turmeric Tea?

There isn’t one single, universal ginger turmeric tea recipe that everyone follows; like almost any beverage, you can experiment with how to make turmeric ginger tea to find a recipe that you enjoy most, and that is simple for you to prepare.

Ginger tumeric tea.

That said, here is a basic recipe for how to make healthy turmeric ginger tea:

Homemade Ginger Turmeric Tea Ingredients 

  • 1 cup (8 ounces) of water
  • 1 tsp grated fresh ginger
  • 1 tsp turmeric powder or freshly grated turmeric
  • A pinch of black pepper
  • 1 teaspoon of fresh-squeezed lemon juice
  • Honey to taste


  1. Boil the water in a small saucepan or tea kettle, or heat the water in a microwave-safe mug.
  2. Add grated ginger, grated turmeric, and a pinch of black pepper as soon as the water starts to heat up.
  3. Stir well to combine the ingredients. 
  4. After the water boils, turn off the heat and steep the tea for as long as desired; the longer you allow the mixture to steep, the more flavorful and strong the essence of ginger and turmeric will be, and the more of the extracts boils from the ginger and turmeric root you will have in your ginger turmeric tea.
  5. Add fresh squeezed lemon juice and honey, if desired, after the mixture has cooled enough to drink and just before serving, stir and enjoy.
Ginger tumeric tea.

The recommendation is to drink this homemade turmeric ginger tea on an empty stomach first thing in the morning to maximize the benefits.

Note that this specific turmeric ginger herbal tea recipe calls for freshly grated ginger root and turmeric root, but you can also use powdered ginger and turmeric powder instead.

Most people recommend about 1/2 teaspoon of ginger spice powder and 1/2 teaspoon of turmeric spice powder per 8-ounce cup of ginger turmeric tea.

However, your own preferences may dictate adjustments in these amounts, and the lemon juice and honey are not necessary.

You also do not have to add the black pepper, but most ginger turmeric tea recipes include at least a small pinch of black pepper.

This not only helps round out the flavor profile but also because studies suggest that black pepper enhances the absorption of curcumin, the potent anti-inflammatory compound in turmeric.

Tumeric root.

What Are the Benefits of Ginger Turmeric Tea?

Both ginger and turmeric have been used extensively in Asian cultures and traditional herbal remedies for hundreds, if not thousands, of years.

Ginger has been used for everything from headaches to nausea, while turmeric tends to be used for its anti-inflammatory properties for conditions like arthritis or migraines.

Turmeric and ginger have been studied extensively, with scientific evidence backing many of the purported claims about the health benefits of ginger and/or the health benefits of turmeric.

It is possible that the combined effects of these two herbs make the sum of their parts even more powerful, such that ginger turmeric tea benefits may be even greater than just having ginger tea or turmeric root tea.

Here are some of the potential benefits of drinking ginger turmeric tea:

Ginger tumeric tea.

#1: Aiding Hydration 

Although ginger and turmeric root extracts are added to make ginger turmeric tea, at its core, herbal tea is primarily water.

Therefore, drinking turmeric ginger herbal tea counts towards your daily hydration needs, and many people prefer drinking flavored tea vs water.

There are many benefits of staying well hydrated, and dehydration is associated with many issues, including fatigue, headaches, reduced metabolic rate, increased hunger, difficulty concentrating, dizziness, and constipation.

#2: Boosting Antioxidants

Ginger and turmeric are both rich in antioxidants, which are potent natural compounds that help protect against free radicals.

Free radicals are reactive oxygen species that can cause oxidative damage to cells and tissues, increasing inflammation, aging cells, and causing other health issues, especially with prolonged exposure.

Therefore, one of the turmeric ginger tea benefits is that you will get a powerful dose of antioxidants to help protect your cells and support your health.

Ginger root.

#3: Decreasing Inflammation 

Turmeric is lauded for its anti-inflammatory benefits, which is why curcumin supplements are often used with inflammatory arthritis or to reduce inflammation associated with heart disease.

Numerous studies have demonstrated the anti-inflammatory benefits of turmeric due to its active anti-inflammatory compound, curcumin.

Furthermore, ginger is also a potent anti-inflammatory ingredient due to a compound it contains called gingerol.

Gingerol is what gives ginger its flavor, and also many of the benefits of ginger. Studies have found that the different types of gingerol have varying anti-inflammatory properties.

For example, a 2022 study found that a gingerol compound in ginger called 6-shogaol helps reduce inflammation in the epithelial cells that line blood vessels, which speaks to the benefits of ginger for reducing the risk of heart disease, stroke, and hypertension.

Moreover, again pointing to the compounded benefits of turmeric ginger tea, some studies have found that the combined effects of ginger and turmeric are even more powerful in terms of decreasing inflammation than either ingredient on its own.

The researchers of these studies also conclude that because low-level inflammation underlies many chronic diseases, ginger, and turmeric—or potentially drinking ginger-turmeric tea—may reduce the risk of obesity, heart disease, diabetes, cancer, hypertension, and certain neurodegenerative diseases.

A person enjoying tea.

#4: Decreasing Blood Pressure and Improving Heart Health

Another benefit of drinking ginger turmeric tea is that it may help decrease blood pressure.

As mentioned, ginger and turmeric may protect the cells lining blood vessels from inflammation.

Additionally, ginger has been found to reduce blood pressure, and studies have also found that curcumin supplements can lower blood pressure if taken consistently.

Finally, there is some evidence to suggest that another potential turmeric ginger tea benefit is reducing cholesterol, as both of these herbs have been found to decrease cholesterol.

Because high cholesterol can contribute to developing heart disease, this is yet another way in which regularly drinking ginger turmeric tea may benefit heart health.

#5: Improving Digestion

One of the well-known benefits of ginger is its ability to relieve nausea and potentially soothe the stomach. 

Indeed, studies have found that gingerol compounds can reduce nausea, so if you are dealing with morning sickness or feel nauseous, a turmeric ginger tea benefit may be a bit of relief from this tummy distress.

A person pouring a cup of tea.

#6: Supporting Immune Health

One of the main benefits of ginger turmeric tea is its potential to support immune health.

For one, drinking ginger turmeric tea will help you meet your hydration needs, which is essential for supporting a healthy immune system and getting over a cold or other illness if you are already sick.

More importantly, studies have found that the curcumin compound in turmeric may provide potent antioxidant, anti-microbial, and antiviral properties, which can help support your immune system and fend off various viruses, bacteria, or pathogens.

Evidence also suggests that ginger may be effective at preventing a common cold or helping relieve symptoms.

To that end, drinking hot beverages can loosen nasal congestion and soothe a sore throat if you have a cold, according to research.

And, if you add a little bit of honey and lemon to your herbal ginger turmeric tea recipe, you will likely enjoy some soothing relief for a sore throat by drinking spicy ginger turmeric tea.

For the benefits of lemon ginger tea, click here!

A person drinking tea.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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