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Turmeric Ginger Tea (Top 6 Benefits and 4 Awesome Recipes)


Picture waking up with an aromatic, steamy cup of turmeric ginger tea, ready to start your day as you breathe in that delicious scent.

Now, imagine that as you sip, you’re fighting cancer, reducing inflammation, and benefiting your heart.

When you try one of our ginger turmeric tea recipes, you’re boosting your mood, health, and the whole morning.

Indian, Asian, and other cultures have learned the value of these amazing ingredients. There are even legends swirling that in some places, roots like turmeric and ginger are what help villagers live more than 100 years. Unfortunately, these superfoods aren’t found as easily in American cuisine. An easy way to incorporate them into our diets is to drink them.

Interestingly enough, these two super spices are related to one another. Both turmeric and ginger belong to the Zingiberaceae family, and their benefits are both similar and astonishing. Even better, they also share a trait of being delicious.

Interested in spicing up your next cup of tea? We cover the top six health benefits and four of our favorite turmeric ginger tea recipes below.


What is turmeric ginger tea?

Turmeric ginger tea can be made in a variety of ways. If possible, using fresh turmeric root and fresh ginger will provide the most advantages. However, organic turmeric powder and ground ginger root will also be excellent bases. Beyond these roots, other ingredients can add not only extra taste but extra benefits.

  • Try a splash of lemon juice. Lemon’s high levels of vitamin C add extra antioxidant properties. (1) Bonus: the citrus is a refreshing burst.
  • Raw honey is a rich addition to sweeten a cup of this tea. Honey provides plentiful antioxidants, improves cardiovascular health, and shows cancer treatment potential. These perks pair nicely with many of the benefits of turmeric ginger tea. (2)
  • If you’re feeling spicy, try some black pepper. Black pepper increases the absorption of turmeric’s health properties by 3,000%. (3) It also adds a smoky, savory flair to your tea recipe.

Turmeric ginger tea is simple in concept and execution, yet complex in the variety of health benefits it has to offer.


Top 6 Benefits of Turmeric Ginger Tea

The positive effects of a regular cup of turmeric ginger tea are too numerous to list in one article. It’s an elixir with almost head-to-toe positive effects. We’ve narrowed down the most impressive health benefits of these roots.


1. Anti-Inflammatory

The more we learn about inflammation, the more we find it linked to disease. Inflammation can contribute to many prevalent medical issues, from heart issues and strokes to cancer and obesity. (4, 5, 6)

Turmeric contains a powerful anti-inflammatory agent, curcumin. Studies show it to be just as effective in reducing inflammation as many drugs. (7, 8) Even better, its lack of adverse side effects set it apart from many pharmaceuticals. (910) A natural anti-inflammatory is a better alternative to long-term pill use.

Ginger, like its cousin turmeric, can have a positive impact on inflammation. Ginger changes the biochemical pathways that are activated during inflammation. (11)

Furthermore, patients with rheumatic disorders reported relieved pain and other symptoms while using ginger as an anti-inflammatory. Science shows that ginger doesn’t inflict the long-term side effects of pharmaceutical treatments for inflammation. (12) What’s not to love about a tasty, healthy way to fight inflammation?


2. Heart Health

Fresh turmeric is heart-healthy. The curcumin it contains can improve blood vessel function. Circulatory benefits make turmeric a great choice for those dealing with cardiovascular complications. (13) Curcumin also shows promise in decreasing the risk of a heart attack. (14)

Combining turmeric and green tea adds even more circulatory benefits to your diet. (15) Especially when taken as a preventative measure, the combination of ginger and turmeric can guard against high blood pressure. (16)

Looking to build more heart-healthy food into your diet? Check out our list of foods to support healthy blood pressure.


3. Pain Relief

Multiple studies have demonstrated the efficacy of ginger in reducing long-term muscle pain. Taking ginger for multiple days doesn’t necessarily reduce immediate pain. Instead, it decreases pain experienced over the long term. (1718)

Scientists believe this is due to the anti-inflammatory effects of ginger. Reducing inflammation can extend over into pain relief. Less inflammation can mean less soreness and difficulty moving long-term. Think of it as preventative to add some ginger to your tea.

Turmeric has also been shown to have some effectiveness in treating pain and reducing inflammation in injuries. (19) Most studies look at the topical application, but if you are stiff, swollen, or sore, turmeric’s soothing properties may do you good.


4. Antioxidant

Antioxidants, such as Vitamins C and E, prevent free radicals from damaging your body’s proteins, cells, and DNA. They also guard against oxidizing agents that put stress on your health.

Beyond reducing inflammation, fresh turmeric demonstrates antioxidant properties. (2021) The chemical structure of the curcumin it contains helps to neutralize these dangerous, free-floating cells in your body.

Not only does it attack free radicals, but turmeric can aid your body’s own natural antioxidants. These properties make turmeric a powerful two-step antioxidant agent. (22)

If this punch of antioxidants from turmeric wasn’t enough, ginger provides similar perks. (23) Together, the effects of ginger and turmeric can safeguard your body from oxidative stress.


5. Cancer Care

Studies have shown that curcumin in turmeric is extremely effective in preventing the growth of tumors. It’s also been shown to stop cancer metastasizing to different parts of the body. (24)

Emerging evidence suggests that not only does curcumin stop and delay tumor growth in cancer patients, but it may selectively kill cancer cells. (25) Preliminary looks at turmeric as a supplement for cancer patients are extremely promising.

You likely won’t be surprised to hear that ginger boasts cancer-fighting potential as well. (26) Not only does it provide many of the same advantages as turmeric, but the calming nature of ginger on the digestive system goes even further.

Ginger has proven to help nausea in cancer patients after receiving chemotherapy. (27) From preventative care to tumors to chemotherapy nausea, this tea helps it all.


6. Immune System

Though the human effects are still being studied, testing for turmeric as an immune system supplement is underway. Thus far, the results are promising. In animal studies, turmeric supplements seem to provide some immune system protection. These effects extend even to animals purposely fed toxin-filled diets. (28)

Similarly, ginger can give your immune system a major boost. The benefits of ginger can extend to helping your immune system find and eliminate mutated and virus-infected cells. (29) Whether it’s eliminating toxins or destroying infectious cells, these ingredients are a boost to the immune system.


Best Recipes for Turmeric Ginger Tea

With all the research pointing to the incredible benefits, you’ll likely want to brew yourself a cup of this herbal tea. We’ve compiled some of the tastiest, healthiest recipes for you to try. Be sure to use organic ginger and turmeric, if you want to experience their full benefits.

Great news for those with food sensitivities: all of these ideas are naturally dairy- and gluten-free. The total time for any of these simple recipes is 20 minutes or less, and prep time is minimal. The longest step is just waiting for the water to boil, so enjoy these anytime.

We’ve even got summer iced teas and lemonades for months when hot tea seems too steamy to enjoy.


Cinnamon Twist Hot Tea

What you need:

  • 1 tsp of grated fresh turmeric
  • ½ tsp of grated fresh ginger
  • 1 cinnamon stick
  • 1 ½ cups of filtered water
  • Small saucepan
  • Small strainer
  • Raw, local honey to taste

Step 1: Add ginger, cinnamon, and turmeric to a small saucepan. Cover with measured water, and bring to medium-high heat.

Step 2: Once the pot has reached boiling, remove from heat (time to boil will vary by stovetop and pan size).

Step 3: Strain out ginger and turmeric  — but cinnamon can be left in if desired. Flavor with local raw honey and enjoy hot.


Golden Milk Tea

What you need:

  • ½ teaspoon of ground turmeric (or one inch of turmeric root)
  • ½ teaspoon of ground ginger (or one inch of ginger root)
  • ½ to 1 tablespoon of honey (to taste)
  • ¾ cup of coconut or almond milk
  • 1 cinnamon stick
  • 1 tablespoon organic coconut oil
  • 1 cup filtered water
  • A pinch of black peppercorns
  • Small saucepan
  • Small strainer

Step 1: Whisk all ingredients together in a small saucepan.

Step 2: Bring mixture to a gentle boil, then let simmer for five to ten minutes to incorporate flavors.

Step 3: Filter mixture through a strainer and discard strained solid ingredients.

Step 4: Serve hot, with a sprinkle of cinnamon. If powdered turmeric or ginger were used, be sure to stir before drinking. The powdered forms have a tendency to sink to the bottom of the glass.


Anti-Inflammatory Sweet Tea

What you need:

  • 1 ½ quart of filtered water
  • 1 ½ tbsp of grated turmeric
  • 1 ¼ tbsp of grated ginger
  • 2 tbsp of maple syrup (or more, to taste)
  • Juice of ½ lemon
  • Small saucepan

Step 1: Add all ingredients to the saucepan and bring to medium-high heat.

Step 2: Once boiling, reduce to a simmer for ten minutes.

Step 3: Allow the hot water to cool fully before placing in a glass pitcher.

Step 4: Allow batch to chill three to four hours in the refrigerator before serving. Serve with lemon slices.

Note: this batch recipe makes roughly 4-5 full glasses.


Spicy Turmeric Ginger-ade

What you need:

To prepare-

  • 2 cups of filtered water
  • ¾ cup of honey (or more, to taste)
  •  ⅓ cup of grated ginger
  • 1 tsp turmeric
  • 1 tsp cayenne pepper
  • Small saucepan

At time of serving-

  • 1 ½ cups strained fresh lemon juice
  • 4 cups of filtered water

Step 1: Add two cups of water, honey, and grated ginger to the saucepan and bring to medium-high heat.

Step 2: Once boiling, turn off the heat, add cayenne and turmeric, and allow to steep for 10 minutes.

Step 3: Strain and allow the hot tea to cool fully before placing in a glass pitcher.

Step 4: Chill mixture for 3-4 hours in the refrigerator before serving. Serve with lemon slices.

Note: the cayenne pepper contains capsaicin. This chemical is being studied similarly to turmeric and ginger for its anti-inflammatory and pain relieving properties.


In Summary

  • The impact that both ginger and turmeric can have on your health is vast and varied, but together, they’re a power duo.
  • Regular cups of turmeric ginger tea can work wonders on health conditions from cardiovascular issues to bettering the immune system.
  • One of the best ways to consistently incorporate these super supplements is to drink them, and turmeric ginger tea is shockingly simple and delicious.
  • There’s no downside to enjoying this delightful beverage, and your body will be thanking you in no time.
  • Next time you’re brewing, try a cup of cinnamon twist hot tea or golden milk, or enjoy a summer afternoon with our iced gingerade or powerful anti-inflammatory sweet tea.

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