Ginger contains powerful antioxidant and anti-inflammatory properties. Drinking ginger tea may help relieve nausea, menstrual pain, and muscle soreness.

Native to China, the ginger plant has been used medicinally and in cooking for centuries. The ginger root contains powerful antioxidant and anti-inflammatory properties.

Tea made from ginger may help provide relief for morning sickness, general nausea, and car and sea sickness. Ginger tea may also help relieve exercise-induced muscle soreness and menstrual pain.

This article explores the research behind these potential benefits.

Drinking ginger tea may help relieve symptoms of nausea and stomach upset.

A 2014 study showed that as little as 1.1 grams of ginger significantly reduced nausea symptoms in over 1,200 pregnant people.

A 2016 review of studies also notes that ginger might improve nausea and vomiting in the first trimester of pregnancy.

More recent studies, such as this 2020 systematic review and this 2020 study, also found ginger to be effective in relieving nausea and vomiting.

Ginger has also been found to relieve nausea and vomiting in those going through chemotherapy.

Research has shown that ginger contains powerful antioxidant and anti-inflammatory properties. In fact, ginger has been shown to be similar to the nonsteroidal anti-inflammatory drug (NSAID) family in its analgesic (pain relief) and anti-inflammatory effects.

Ginger contains gingerol, a bioactive compound that is responsible for many of ginger’s healing qualities.

Ginger tea may be beneficial after intense workout sessions. Ginger can make the recovery process much easier and can be an effective natural pain reliever. This goes for menstrual pain, too.

A 2021 study verified the effectiveness of ginger in the treatment of menstrual pain (called “dysmenorrhea”). Although researchers recommended further research to confirm the dosage amounts and effectiveness.

Ginger doesn’t have any known serious side effects. However, because of the vulnerable nature of pregnancy, it’s always best to consult a doctor before taking ginger regularly.

It’s also important to be aware that ginger contains salicylates, a group of chemicals used in aspirin as a blood thinner. Because of this, people with bleeding disorders or who are taking blood thinners should take caution.

Ginger, especially when consumed in large amounts, can also produce mild side effects like heartburn and stomach irritation.

You can purchase ginger tea over the counter in looseleaf or teabag form. You can also make it from scratch using ginger root, which is typically available in the vegetable area of your grocery store.

Here’s a recipe for making ginger tea from scratch:

Ingredients

  • 1-inch piece of fresh ginger root, peeled
  • 1 cup water
  • ½ lemon, sliced
  • Raw honey, to taste

Directions

  1. Thinly slice the ginger and place it in a small pot with the water and a few lemon slices, saving a slice for garnish. Alternatively, you can grate the ginger using a micro zester for even more potency.
  2. Bring the water to a simmer and let the tea steep for 5 to 10 minutes.
  3. Strain the lemon and ginger, and serve the tea hot with a slice of lemon and honey.

Dosage: Drink a brew made with a 1-inch chunk of ginger 3 to 4 times a day for as long as symptoms last. If you’re taking it for nausea, you may feel relief within a few hours. For muscle soreness, drink regularly over multiple days to feel the effects.