Ginger Tea Benefits: 7 Reasons This Warming Herb Belongs in Your Wellness Routine

There is a reason ginger has been treasured as both a culinary spice and medicinal herb for centuries.

That familiar warming root—technically a rhizome—is much more than something you add to a stir-fry or reach for when your stomach is unsettled. Ginger (Zingiber officinale) contains naturally occurring compounds called gingerols and shogaols that have been studied for their effects on digestion, nausea, inflammation, pain and other aspects of health.

And perhaps one of the simplest ways to enjoy ginger is also one of the most comforting: ginger tea.

But what does the research actually tell us about ginger? And what makes this humble herb so interesting from a natural-health perspective?

Let's take a closer look.

What Makes Ginger So Special?

Ginger has a long history of traditional use for digestive discomfort, nausea, stomach upset and other complaints. Modern research has taken that traditional knowledge a step further, examining ginger's active constituents and their potential physiological effects.

A large systematic review examined 109 randomized controlled trials involving ginger and found relatively consistent support for several areas, including nausea and vomiting, inflammation, metabolic health and digestive function. 

So, what are the most interesting benefits of ginger?

1. Support Digestive Comfort

Ginger has traditionally been used for indigestion and gastrointestinal discomfort. Research suggests that ginger may influence gastrointestinal motility and gastric emptying, which may help explain some of its traditional digestive applications.

This is one reason a warm cup of ginger tea can be such a lovely addition to a meal or part of a daily wellness routine.

And there's something important to remember:

Supporting digestion isn't simply about what happens in your stomach.

Digestion is a process involving the entire gastrointestinal system. How efficiently we digest and move food through the digestive tract can influence how we experience fullness, bloating and overall digestive comfort.

2. Ginger Is Well Known for Nausea Support

Of all the traditional uses for ginger, nausea is probably one of the most researched.

The strongest evidence is in pregnancy-related nausea and vomiting. The National Center for Complementary and Integrative Health (NCCIH) notes that research suggests ginger may be helpful for nausea and vomiting associated with pregnancy.

Researchers have also studied ginger for postoperative nausea and chemotherapy-associated nausea. 

Ginger may also be helpful for motion-related nausea, including seasickness! Personally, I won't go out in rough waters unless I have ginger -- it is a great travel buddy. 

One important distinction: much of this research involves ginger supplements or concentrated preparations, rather than a cup of fresh or dried ginger tea.

3. Ginger Contains Compounds With Anti-Inflammatory Activity

Inflammation is a normal and necessary biological process. The problem isn't inflammation itself—the concern is when inflammatory signaling becomes excessive or persistent.

Ginger's naturally occurring compounds have been studied for their effects on inflammatory and oxidative-stress markers.

A 2025 systematic review of meta-analyses found that ginger supplementation was associated with reductions in markers including C-reactive protein and TNF-α.

4. Ginger Supports Menstrual Comfort

Ginger has also been studied for menstrual pain, known as dysmenorrhea.

Several systematic reviews have found evidence suggesting ginger may reduce the severity of menstrual cramps. 

For women who experience occasional menstrual discomfort, ginger can be one botanical worth knowing about—particularly as part of a broader approach that considers nutrition, minerals, stress, sleep, movement and hormonal health.

5. Ginger Has Metabolic Benefits

Ginger is increasingly being studied in the context of metabolic health.

An umbrella review of systematic reviews found evidence suggesting potential effects on glycemic control.

A more recent review of meta-analyses also reported reductions in fasting blood glucose and HbA1c in some studies of ginger supplementation.

6. Ginger Supports the Body's Natural Antioxidant Defenses

Ginger contains numerous bioactive compounds, including gingerols and shogaols, that have antioxidant activity.

Research has investigated ginger's influence on oxidative-stress markers and antioxidant defenses, with some promising findings.

This is another reason I appreciate herbs from a whole-body perspective.

7. Ginger Tea Is a Simple Way to Incorporate an Herb Into Everyday Life

One of the most overlooked benefits of ginger may simply be its accessibility.

Ginger can be incorporated into food, brewed as tea (dried or fresh), combined with other botanicals or taken as a supplement.

And when herbs are used as part of a daily ritual, they can become a natural reminder to slow down, nourish the body and be intentional about wellness.

That's one reason I love botanical tea.

Ginger is one of the botanicals featured in Behold! BFF (blend for hangovers) and Behold! ClearMind (blend for migraines). 

Explore the Behold! collection and discover where botanical tea can fit into your own wellness routine.