• Complementary and Alternative Medicine
• Nutrition

A Guide to the Surprising Health Benefits of Ginger Tea

Although many people turn to ginger tea for its warming, spicy flavor, few realize just how powerful this herbal drink can be for their health.

For centuries, ginger tea has served as a natural remedy, offering surprising benefits that range from soothing nausea to helping manage blood sugar levels.

Whether you’re looking for relief from digestive issues, a boost to your immune system, or a way to ease menstrual pain, ginger tea can offer a simple and effective solution.

In this guide, we’ll explore what ginger tea is good for and uncover how it can help you lead a healthier life.

What are the Different Forms of Ginger?

Ginger comes in several different forms, each with its own uses and benefits:

• Ginger root (fresh ginger): This is the natural, whole form of ginger that’s typically used in cooking, teas, and home remedies. Fresh ginger root has a strong, spicy flavor and can be grated, sliced, or juiced.

• Ginger extract: A concentrated liquid form of ginger made from fresh ginger root. It’s often used in supplements or as flavoring for beverages and foods. Because it’s concentrated, ginger extract is more potent than fresh ginger.

• Ginger powder (ground ginger): This is dried and ground ginger root, commonly used in baking or spice blends. Ginger powder has a mild flavor and is often added to teas, smoothies, or curries.

• Ginger supplements: These come in capsules or tablets and contain powdered ginger or ginger extract. 

• Ginger tea: Ginger is commonly used in teas by steeping the fresh or dried root or using tea bags containing the powder or extract.

• Crystalized ginger (ginger candy): This form of ginger is boiled in sugar syrup and then dried, resulting in a sweet, spicy flavor. It’s often enjoyed as a snack or used in desserts.

The Anti-Inflammatory and Antioxidant Properties of Ginger Tea

Before we discuss ginger tea's many health benefits, it’s important to understand its two most widely recognized properties.

Ginger tea’s anti-inflammatory and antioxidant properties stem from the bioactive compounds found in ginger, particularly gingerols and shogaols. 

These compounds play a significant role in reducing inflammation and protecting the body from oxidative stress, which occurs when there’s an imbalance between antioxidants and free radicals in the body.

The antioxidants in this tea help neutralize free radicals that can damage cells, proteins, and DNA in the body. Drinking ginger tea regularly can reduce oxidative stress and protect against cellular damage.

8 Health Benefits of Drinking Ginger Tea

Ginger tea offers many health benefits due to the bioactive compounds mentioned above. Here’s a detailed look at the perks of drinking ginger tea:

1. Menstrual pain relief

One of ginger tea’s well-known traditional uses is for alleviating menstrual pain, known as dysmenorrhea. Ginger may be as effective as some over-the-counter (OTC) pain relievers for reducing menstrual discomfort.

Menstrual pain is partly due to the production of prostaglandins, which trigger inflammation and uterine contractions. Ginger’s active compounds, particularly gingerols, may inhibit the production of prostaglandins, reducing inflammation and pain during menstruation.

Drinking ginger tea during the first few days of menstruation may help reduce the intensity and duration of pain.

In addition to easing pain, ginger tea can help alleviate common menstrual symptoms, such as nausea, bloating, and fatigue, by providing a natural way to feel more comfortable during your period.

2. Blood pressure management

Ginger tea has been shown to positively affect high blood pressure (hypertension). 

This is because ginger acts as a vasodilator, meaning it helps widen blood vessels, allowing for smoother blood flow. This effect reduces the overall pressure in the arterial walls, decreasing blood pressure levels. 

Additionally, ginger has antithrombotic properties, which may help prevent blood clots from forming in the arteries. Blood clots can block blood flow and lead to severe cardiovascular events like heart attacks and strokes. 

By reducing the risk of clot formation, ginger tea may improve heart health and help you avoid hypertension-related complications.

Elevated LDL (bad) cholesterol levels can lead to clogged arteries and higher blood pressure. 

Ginger tea may reduce LDL cholesterol, which in turn helps lower the risk of developing high blood pressure and heart disease.

3. Relief from nausea and vomiting

Ginger tea is widely known for its ability to alleviate nausea and vomiting, making it a go-to remedy for several types of nausea, including morning sickness, motion sickness, and postoperative nausea.

Pregnant women often experience morning sickness, and ginger tea is a safe, natural remedy for reducing nausea. 

Ginger’s active compounds, particularly gingerols, may help soothe the stomach and calm the digestive system.

Ginger tea may also reduce nausea related to motion sickness by speeding up gastric emptying — the rate at which food leaves the stomach — and alleviating the queasiness that comes with disrupted balance during travel.

Drinking ginger tea after surgery may also help reduce nausea and vomiting, as it aids in faster gastric emptying and soothes the digestive system.

4. Blood sugar control

Ginger tea may help to lower blood sugar levels, which is especially beneficial for individuals with type 2 diabetes.

This tea may enhance insulin sensitivity, allowing the body to use glucose more effectively, resulting in lower blood sugar levels. 

Drinking ginger tea regularly may help reduce fasting blood sugar — the level of blood sugar in your body during fasting — making it a useful supplement for managing diabetes.

Ginger has been found to slow the absorption of carbohydrates, which helps prevent rapid blood sugar spikes after meals. This can be particularly helpful for individuals with insulin resistance or those managing diabetes.

As mentioned earlier, ginger tea’s antioxidant properties may combat oxidative stress, which may contribute to insulin resistance. 

By reducing oxidative damage in cells, ginger may indirectly aid in better blood sugar control and reduce your risk of developing diabetes-related complications.

5. Boosted immune function

Ginger’s antimicrobial and antiviral properties may help your body combat respiratory infections like colds and flu. 

Drinking ginger tea regularly may boost your immune defenses and reduce the severity and duration of cold symptoms.

Additionally, ginger's anti-inflammatory effects help lower chronic inflammation in the body, which can weaken the immune system. By reducing inflammation, ginger tea may help the immune system function more effectively.

6. Aiding digestion

Ginger tea stimulates the production of digestive enzymes, helping your body break down food more efficiently. This can relieve indigestion, bloating, and gas, making ginger tea a great after-meal remedy.

The soothing properties of ginger tea may also help reduce the symptoms of acid reflux or heartburn by calming the digestive tract and decreasing stomach acid.

7. Supporting weight loss

Ginger may help increase thermogenesis — the process by which the body burns calories to produce heat — which may contribute to weight loss.

Additionally, ginger tea may have mild appetite-suppressing effects, which can help reduce your food intake and promote satiety, aiding in weight management.

8. Reducing inflammation and pain in joints

Drinking ginger tea can help reduce joint pain and stiffness, particularly in conditions such as osteoarthritis and rheumatoid arthritis. Ginger works by reducing inflammation in the joints, which could alleviate pain and improve mobility.

In addition to joint pain, ginger tea can reduce muscle soreness after physical activity, making it a beneficial post-workout drink.

Who Shouldn’t Drink Ginger Tea?

While this tea offers many benefits, certain groups of people should avoid or limit ginger consumption due to certain health conditions or potential interactions with medications. 

Below is a list of who should be cautious about drinking ginger tea:

• People on blood pressure medications: As mentioned above, ginger has natural blood pressure-lowering effects. When combined with blood pressure medications, this can cause an additive effect, potentially leading to dangerously low blood pressure levels (hypotension). 

• People taking blood thinners: Ginger is a natural blood thinner, which means it can reduce blood clot formation. While this can be beneficial for reducing the risk of heart disease, it can also be a risk for people already taking blood thinning medications such as warfarin.

• Individuals with bleeding disorders: People with disorders such as hemophilia should avoid ginger tea because of its blood-thinning properties. These individuals are already at higher risk of prolonged bleeding, and ginger tea can worsen this condition by interfering with normal blood-clotting mechanisms.

• People scheduled for surgery: Since ginger is a natural blood thinner, individuals scheduled for surgery should avoid ginger two weeks before their procedure. The blood-thinning effect can increase your risk of excessive bleeding during surgery.

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