Ginger tea is backed by good evidence for easing nausea – including morning sickness and motion sickness – and it may also help with indigestion and period pain. The active compounds, gingerols and shogaols, are strongest in fresh root. A simple tea made from 2–3 cm of sliced fresh ginger simmered for 10 minutes delivers a warming, spicy cup that most adults can safely drink daily.
Key takeaways
- Ginger (Zingiber officinale) is a rhizome from the same family as turmeric and cardamom.
- Nausea relief is its best-supported benefit; ginger is mentioned in NHS advice for pregnancy sickness.
- Simmering fresh ginger extracts more gingerols than a quick steep of a tea bag.
- Most studies use 1–1.5 g of ginger a day, roughly equivalent to 2–4 cups of strong fresh ginger tea.
- Large amounts may cause heartburn and may interact with blood thinners.
What makes ginger so potent?
Ginger is the underground stem (rhizome) of Zingiber officinale, a tropical plant first cultivated in South-East Asia. It travelled the spice routes to Rome and was so valued in medieval England that a pound of ginger was worth roughly the same as a sheep.
Its pungency comes from gingerols, which convert to the even spicier shogaols when ginger is dried or cooked, and to zingerone when heated. These compounds act on serotonin receptors in the gut and have anti-inflammatory effects in laboratory research.
Ginger tea benefits
Nausea and vomiting
This is ginger’s strongest area. Systematic reviews have found ginger more effective than placebo for pregnancy-related nausea, and the NHS suggests foods and drinks containing ginger as one option for morning sickness. Ginger has also been studied for motion sickness and chemotherapy-induced nausea, with more mixed but promising results.
Digestion
Ginger appears to speed up gastric emptying – the rate at which food leaves the stomach – which may reduce the heavy, full feeling of indigestion. For more digestive herbs, see herbs for digestion and bloating.
Period pain
Several small trials suggest that ginger taken in the first days of menstruation reduces pain about as well as ibuprofen or mefenamic acid. Most used powdered ginger capsules of 750–2,000 mg.
Muscle soreness and joint pain
Daily ginger has modestly reduced exercise-induced muscle pain in trials, and some studies in osteoarthritis show small improvements. Its relative, turmeric, is more widely studied for joints.
Colds and sore throats
There is little direct evidence that ginger fights colds, but a hot ginger, lemon and honey drink is soothing, warming and helps keep you hydrated.
How to make fresh ginger tea
Makes 2 mugs
- Wash a 4–5 cm (2 in) piece of fresh ginger. There is no need to peel organic ginger.
- Slice it thinly or grate it – grating gives a stronger, cloudier tea.
- Add to a pan with 500 ml (2 cups) water and bring to the boil.
- Reduce the heat and simmer for 10–15 minutes.
- Strain into mugs and add a squeeze of lemon and a teaspoon of honey to taste.
Variations
| Blend | Add | Good for |
|---|---|---|
| Ginger lemon honey | Lemon juice, raw honey | Sore throats, winter warmer |
| Ginger turmeric | ½ tsp turmeric, black pepper | Anti-inflammatory golden tea |
| Ginger mint | Fresh mint leaves | After-dinner digestif |
| Ginger cinnamon | 1 cinnamon stick | Warming, naturally sweet |
| Iced ginger | Chill, add sparkling water and lime | Summer refresher |
How much ginger tea is safe?
Most adults can safely consume up to around 3–4 g of ginger per day. In pregnancy, studies have typically used no more than 1 g daily, and you should check with your midwife or GP before using ginger regularly.
Side effects
- Heartburn and stomach irritation, especially with large amounts or on an empty stomach.
- Bleeding risk: ginger may mildly inhibit platelet function; take care if you use warfarin, clopidogrel or aspirin.
- Blood sugar: ginger may lower blood glucose slightly – relevant if you take diabetes medication.
- Gallstones: ask your doctor before using ginger medicinally.
Fresh vs dried ginger tea
Fresh ginger has more gingerols and a bright, citrusy heat. Dried and powdered ginger has more shogaols and a deeper, sharper burn. Both work; fresh simply tastes better as tea. Learn more about swapping between them in our fresh vs dried herbs conversion guide.
Frequently asked questions
Is it good to drink ginger tea every day?
Yes, for most healthy adults one to three cups of ginger tea a day is safe and may support digestion and reduce nausea. Reduce the amount if it causes heartburn.
Does ginger tea help you lose weight?
There is limited evidence. Some small studies suggest ginger slightly increases feelings of fullness and thermogenesis, but the effect on weight is very small.
Can I drink ginger tea when pregnant?
Ginger is commonly used for morning sickness and is mentioned in NHS guidance, but keep amounts moderate (around 1 g of ginger a day) and speak with your midwife or doctor first.
Should I peel ginger for tea?
Peeling is optional. The skin is thin and edible; just wash it well. Peel older, wrinkled ginger, as the skin can taste bitter.
When is the best time to drink ginger tea?
Drink it in the morning or before travelling for nausea, after meals for digestion, or in the evening as a warming caffeine-free drink.
Sources and further reading
- NHS – Vomiting and morning sickness in pregnancy
- NCCIH – Ginger
- Viljoen E et al. (2014) A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutrition Journal.
