Turmeric Ginger Tea Benefits: What Turmeric and Ginger Do for Your Health

Turmeric ginger tea is a warming golden tea that pairs two of the most researched roots in the world: turmeric, rich in curcumin, and ginger, rich in gingerols. Together, they support a healthy inflammatory response, comfortable digestion, joint comfort, and your immune system. Add a pinch of black pepper: its piperine increased curcumin absorption by 2,000% in a human study. [1]

Turmeric (often searched as "tumeric") and ginger are cousins in the same plant family, Zingiberaceae, and they have been brewed together in Ayurvedic and Southeast Asian kitchens for thousands of years. Modern research explains why.

1. Supports a Healthy Inflammatory Response

Curcumin and gingerols are two of the most studied anti-inflammatory plant compounds. Curcumin acts on several of the body's inflammation signaling pathways [2], and ginger's gingerols and shogaols have well-documented anti-inflammatory and antioxidant activity. [3]

2. Eases Joint Discomfort

Turmeric is one of the most researched herbs for joints. A systematic review and meta-analysis of randomized trials found turmeric extracts reduced arthritis symptoms such as pain and stiffness. [4]

3. Soothes Sore Muscles After Exercise

Ginger is a post-workout ally. In a randomized trial, 11 days of ginger, raw or heat-treated, reduced exercise-induced muscle pain by about 25%. [5]

4. Settles Digestion

Ginger helped the stomach empty significantly faster in a randomized trial of people with indigestion [6], and curcumin stimulated the gallbladder to release bile, which helps digest fats. [7] It is the perfect cup after a heavy meal.

5. Eases Period Cramps

Ginger has research for menstrual pain. A meta analysis of randomized trials found ginger significantly reduced period pain compared with placebo. [8]

6. Supports Your Immune System

Curcumin interacts with many of the immune system's cells and signals [9], and a hot ginger drink is a classic for cold season. More in Immune Support Tea.

7. Eases Nausea, Including Motion Sickness

Ginger is one of the best-studied natural remedies for nausea. In a laboratory study of motion sickness, ginger reduced nausea and calmed the irregular stomach rhythms that cause it. [10] A systematic review found ginger eased nausea in pregnancy too [11], though during pregnancy, keep to normal food and tea amounts and check with your provider.

8. Supports Digestive and Gut Health

Studies show ginger helps the stomach empty faster [6] and curcumin supports bile flow for digesting fats [7], which is why a turmeric ginger tea after a heavy meal feels so settling.

Tea vs Turmeric and Ginger Extracts

Brewed tea is gentle; concentrated extracts and capsules deliver high doses. Many of the health benefits in studies came from standardized extracts. Tea gives you a lower, everyday amount that is easy to enjoy daily. If you take high-dose supplements, speak with your doctor, especially if you take blood thinners or diabetes medication.

The Black Pepper Secret: Make Turmeric Work Harder

Curcumin on its own is poorly absorbed. Most of it passes through you unused. Two simple additions fix that:

• Black pepper: its piperine boosted curcumin absorption by 2,000% in human volunteers. [1] A small pinch is all it takes.
• A little fat: curcumin is fat-soluble, so a splash of milk, coconut milk, or a drop of coconut oil helps.

How to Make Turmeric Ginger Tea

Fresh Root Method (1 Cup)

• 1 inch fresh turmeric root, sliced (or ½ teaspoon ground turmeric)
• 1 inch fresh ginger root, sliced
• A pinch of black pepper
• 300 ml water

Optional: honey, lemon, a cinnamon stick, a splash of milk

1. Simmer the turmeric and ginger in water for 10 minutes. Roots need simmering, not just steeping.
2. Add the black pepper in the last minute.
3. Strain into a mug. Add honey and lemon or a splash of milk.

The Easy Way: Sparkling Sunrise

Sparkling Sunrise is a ready-blended, caffeine-free turmeric and ginger tea with pineapple, carrot, beet and calendula for a bright, fruity cup. Steep in just-boiled water for 5 to 7 minutes, covered. Add a pinch of black pepper and a splash of milk to unlock even more curcumin.

Want it with green tea? Pure Detox adds green and black tea, along with bael fruit, for a stronger morning cup.

Can You Drink Turmeric Ginger Tea Before Bed?

Yes, if it is caffeine-free. Sparkling Sunrise contains no caffeine, so it makes a warming evening cup. Pure Detox contains a small amount of caffeine, so enjoy it earlier in the day.

How Much Turmeric Ginger Tea Should You Drink?

One to two cups a day is a comfortable, everyday amount. Most research benefits came from consistent daily use over weeks.

Who Should Take Care

Check with your healthcare provider before drinking turmeric ginger tea regularly if you take blood thinners or diabetes medication, have gallstones or a gallbladder condition, are pregnant or breastfeeding, or have surgery coming up. Turmeric and ginger in normal food and tea amounts are well tolerated by most people.

The Avodah Moment: Golden Hour

Avodah means devotion and service. There is something about a golden cup that slows you down: the color, the warmth, the spice that rises with the steam.

Make yours a ritual. Simmer it slowly, or steep a cup of Sparkling Sunrise and cover it. Add your pinch of pepper. Then sit somewhere warm, hold it in both hands, and let your shoulders drop. Your body has carried you all day. This is a small way of caring for it back.

You cannot pour from an empty cup. This is where you fill yours.

Shop Sparkling Sunrise | Shop Pure Detox | Shop the Glow Reset

Frequently Asked Questions

Is turmeric ginger tea good for you?

Yes, for most people. Its curcumin and gingerols support a healthy inflammatory response, digestion, joint comfort, and the immune system.

What are the benefits of turmeric ginger tea?

It supports a healthy inflammatory response, eases joint and muscle discomfort, settles digestion, eases period cramps, and supports the immune system, thanks to curcumin and gingerols.

Why add black pepper to turmeric tea?

Black pepper's piperine increased curcumin absorption by 2,000% in a human study.

Can I drink turmeric ginger tea every day?

Yes. One to two cups a day is a comfortable amount for most people. Check with your doctor if you take blood thinners or have gallbladder issues.

Is turmeric ginger tea good before bed?

Caffeine-free versions like Sparkling Sunrise make a warming evening cup.

How do you make turmeric ginger tea?

Simmer fresh turmeric and ginger in water for 10 minutes, add a pinch of black pepper, strain, and add honey, lemon, or milk. Or steep Sparkling Sunrise for 5 to 7 minutes.

Is it turmeric or tumeric?

The correct spelling is turmeric, though "tumeric" is a very common search.

 

Your day. Your tea. Your Avodah Moment.

References

1.          Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-356.

2.          Hewlings SJ, Kalman DS. Curcumin: a review of its effects on human health. Foods. 2017;6(10):92.

3.          Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013;4(Suppl 1):S36-S42.

4.          Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717-729.

5.          Black CD, Herring MP, Hurley DJ, O'Connor PJ. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain. 2010;11(9):894-903.

6.          Hu ML, Rayner CK, Wu KL, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011;17(1):105-110.

7.          Rasyid A, Lelo A. The effect of curcumin and placebo on human gall-bladder function: an ultrasound study. Aliment Pharmacol Ther. 1999;13(2):245-249.

8.          Daily JW, Zhang X, Kim DS, Park S. Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials. Pain Med. 2015;16(12):2243-2255.

9.          Jagetia GC, Aggarwal BB. "Spicing up" of the immune system by curcumin. J Clin Immunol. 2007;27(1):19-35.

10.          Lien HC, Sun WM, Chen YH, Kim H, Hasler W, Owyang C. Effects of ginger on motion sickness and gastric slow-wave dysrhythmias induced by circular vection. Am J Physiol Gastrointest Liver Physiol. 2003;284(3):G481-G489.

11.          Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014;13:20.