How to Make Anti-Inflammatory and Pain Relief Turmeric Ginger Tea

How to Make Anti-Inflammatory and Pain Relief Turmeric Ginger Tea
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Turmeric and ginger are botanically related to each other and have both been used for centuries as spices in cooking and as medicinal herbs. These herbs are recommended for treating gastrointestinal problems, inflammatory conditions and several other conditions.

I’ve already written about how inflammation is created in the body and about the damage it causes. I’ve also mentioned that ginger and turmeric are two of the best herbs to relieve joint pain.

The strong anti-inflammatory properties of ginger are excellent for dealing with muscle and arthritic pain. Ginger contains powerful anti-inflammatory substances called gingerols. These have been tested in various research of rheumatic diseases such as osteoarthritis or rheumatoid arthritis where the participants reported a gradual reduction of pain, improving agility and movement and reduction in swelling when using ginger regularly.

The anti-inflammatory properties of ginger also promote digestion and soothe colic, relieve nausea and intestinal gas, and also used as a treatment for colds and other respiratory conditions. I have already written a detailed article on how to use ginger as a medicine for great health.

As for turmeric, studies have shown that it is more effective at easing pain than aspirin and other similar chemical medications. It is a great help in the relieving of chronic arthritis and joint pain, as well as relieve symptoms of ulcerative colitis and osteoarthritis, which are two other inflammatory conditions.

One of the active ingredients in turmeric is called curcumin, and is used in Traditional Chinese Medicine and Indian Ayurvedic medicine to treat arthritis. It is claimed that turmeric reduces arthritis joint pain, inflammation, and stiffness related to arthritis.

Turmeric also has a good effect on the digestive system and has many other health benefits.

Anti-Inflammatory Ginger Turmeric Tea Recipe

For 1 cup of water use 1 teaspoon each of fresh grated turmeric and ginger roots. If you use ground turmeric and ginger, use 1/3 teaspoon each. Add raw honey to taste and a slice of lemon if you want.

In order to increase turmeric absorption in the body (studies have revealed that turmeric has low absorption and rapid metabolism that lead to relatively low bioavailability in the body), once the tea is ready, you need to add a little bit of fat to the tea, such as a teaspoon of coconut oil or flaxseed oil for example.

Alternative option is to add a little bit (1/4-1/2 tsp.) of black pepper that contains piperine which aids the absorption of curcumin. You can read more about turmeric absorption in my previous article on how to optimize turmeric absorption for super boosted benefits.


In a small saucepan, bring water to boil. Add fresh grated turmeric and ginger (or ground ones), reduce heat, and simmer for about 5 minutes with the lid covered. Then strain the tea and add the honey once the tea has cooled down, as well as lemon to taste. Once the tea is ready, add the coconut oil or black pepper to increase turmeric absorption.

How much and how often

There are no official dosing instructions exist for ginger and turmeric tea. You can drink 1 cup of it on days you feel extra achy.

Side effects

Although these herbs are considered safe and without significant side effects when used appropriately by adults, each may interact with certain prescription medications. For example both may not be safe if you have a bleeding disorder or take blood-thinning drugs.

You can find more information about interactions of these herbs with medications in my articles: Ginger Should Be Avoided By These People and Turmeric Should Be Avoided By These People.

It’s always a good idea to talk with your doctor before deciding if one or both herbs might be useful for your situation. Also taking these herbs by mouth in medicinal amounts is likely unsafe in pregnant and breastfeeding women.

If you love herbs and are interested in herbal remedies, you can find more useful information in my e-book the Herbal Remedies Guide. This guide will teach you how to treat common ailments using herbs.

Read my other related articles:

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96 Responses to How to Make Anti-Inflammatory and Pain Relief Turmeric Ginger Tea

  1. For those who of you who are unfamiliar with turmeric; it has been shown to increase antioxidant activity, it reduces inflammation, improves brain function, and even more!

  2. II would like to know more about the natuarl way to treat pain(ginger tea) .

  3. niamh o callaghan says:

    I would like to natural remedies to help ease menstural pain
    Thank you.

  4. Abdus Sattar says:

    It’s very very helpful.I used chinise tea, chinamonstick, Ginger and turmeric, is it ok?

    • Jenny says:

      I am not familiar with this type of Chinese tea and couldn’t find information about it, but generally speaking you can add ginger and turmeric to any other tea you like.

      • Christal says:

        Doesthis tea have to b made from the root? Cant u just use from the bottles of spices and mix it up?

        • Jenny says:

          You can use ground spices too. Since ground spices are more concentrated that the fresh herbs, you typically use third the amount. For example, 1 teaspoon of fresh herb should be replaced by about 1/3 teaspoon of ground spice.

  5. Liz says:

    Is this tea of ginger and tumeric effective in muscle spams?

    • Jenny says:

      According to Livestrong website, turmeric may not be useful when treating muscle spasms, but I know that ginger is good for that, so you may want to try this tea.

  6. Colleen Adkins says:

    Can anybody make there own essential oils ??
    I’ve been hearing more and more positive healthy
    Comments about them but also hear it’s $$.??
    Thanks Colleen

    • Jenny says:

      Hi Colleen, while I’ve seen references that it is possible to make your own essential oils if you purchase some equipment, the quality will be affected. In the distillation process the pressure and temperature levels have to be monitored so as to not destroy the benefits of the essential oil. Also you need a huge amount of plant material to make a small amount of essential oil. It’s actually much cheaper (time and money wise) to purchase essential oils then to make your own essential oils.

    • Korlund says:

      Just wanted to mention, that every pain/inflamation in your body is caused by 1. Yeast, 2. Fungus and 3. Candida
      You need to get rid of that. A very high doses of probiotics will help this process.
      Think about this as well…

  7. Kira says:

    I read that turmeric had to be used in conjunction with ground black pepper. Is that true and is the tea just as effective without it? Would there be any benefit from adding it?

    • Jenny says:

      Hi Kira, some physicians advise their patients to take turmeric in a supplement form which is usually combined with a compound called piperine (found in black pepper), which aids absorption. This is also the recommendation of Dr. Andrew Weil ( Dr. Weil also recommends that if you’re cooking with turmeric, be sure to add some black pepper to the food, so I believe that adding a little bit of ground black pepper to the turmeric tea will help with better absorption.

  8. Roy Webb says:

    I have been using turmeric for some time now to treat my arthritis, it has so much improved my life. I decided to research turmeric and find out all I can, I found ways to increase ins absorption and overall improve its effect, I also come across other hrbs that can help you and your health, I have developed a web site so I can share this with everybody.

    • josephine b.bandoy says:

      Mr.web can u help suffering rheumatoid athritis really painful how did u use turmeric can u share it with me..looking forward for your help..thank you so much God bless!

  9. Shaina says:

    Hi I was told recently that by adding honey and lemon to this mix it’s effective for detox and a gradual weight loss. Would that have any truth

    • Jenny says:

      Generally speaking, lemon water aids digestion (and ginger and turmeric themselves aid digestion and are good for liver cleansing). The lemon reduces the amount of mucus production in the body, helps dissolve gallstones and acts as a liver cleansing and detoxifying. It may also help your diet as lemon is full of pectin fibers that make us feel satisfy for longer. Read here more about the benefits of lemon water – – however it’s not a magic solution. If you continue consuming unhealthy diet, then this is alone will not do the job.

      • Rallyne says:

        Jenny. Hi. So its okay to drink turmeric and ginger mix without pepper? What is the taste of with pepper?

        • Jenny says:

          You need the black pepper to increase turmeric absorption, but you can replace it with some type of fat (like coconut oil) which also aids turmeric absorption.

  10. lisa says:

    Hi this might be a silly question, but when using ginger root in teas, do I peel the skin off or leave it on (or does it not matter). Thank you

  11. Boikanyo says:

    Any remedies for eye allergies & inflammed eyelids??

  12. Helen says:

    I have degenerative disc disease. (neck and lower back). What would you recommend for this?

  13. Basil Shoriwa says:

    It is good

  14. Leddy Mwanje Sinyinza says:

    I would like to know if there is any herb that can bring relief to someone who has from painful heels.

    • Jenny says:

      Hi Leddy, you need to find out first what’s causing you the heel pain. According to NHS website, plantar fasciitis is the most common cause of heel pain, accounting for around four out of five cases (read more about it here). However heel pain can also be a result of sciatica for example or pinched nerve (as well as other causes), so it’s really important to get a proper diagnosis and treatment suggestions from a professional medical practitioner.

  15. Jill Goldstein says:

    Please don’t add flax oil to your tea. heat destroys flax oil’s goodness.

  16. Walter Filkins says:

    Hi Jenny and readers, I watched my sister,Jessica, grating and processing ginger and turmeric for months to make an anti inflammatory healthy tea called Jamu Juice. To reap the teas benefits you must drink it regularly for a while and this was a lot of work. Then in July she could no longer find fresh turmeric so she began to mix powdered turmeric and ginger and 8 other spices into a chai tea like mix, that she adds to hot water or coconut milk. Its a lot easier than grating the roots and seems to have the same health benefits. You should check out her recipes and turmeric-ginger spice mixes on her website: ! Enjoy the easiest way to make this tea a part of your daily routine!

  17. amna says:

    Hello I have pain in my knees and in my elbow joints kindly give me some herbal treatment for this I have low vitamin d3.

  18. Winnie says:

    I find it a bother to do fresh turmeric or ginger every time, so I grate and store in jars in the fridge…. The turmeric And ginger am using now has been in the fridge for 2 weeks…. Does the storage affect its potency?

    • Jenny says:

      Hi Winnie, I have read that the best way to store ginger is to keep it whole, unpeeled in a resealable plastic bag, with the air pushed out, in the crisper drawer of the refrigerator. If part of the ginger has been cut or peeled, you need to blot it dry with a paper towel before storing. If the ginger is grated, it’s best to keep it in the freezer. It is similar with turmeric: fresh, unpeeled turmeric will keep in the refrigerator for two to three weeks. To store, wipe dry, wrap in a clean paper towel and place in a locking plastic bag. When youโ€™re ready to use the turmeric, cut off just what you need. Then, rewrap the remainder and refrigerate. You can also freeze grated turmeric. It will be mushy when it thaws out, but fine to add to your dish.

  19. Bruce Maheu says:

    I want to make turmeric & Ginger Tea , but I do not want to boil the tea being made so I do not reduce the strength of the turmeric valu. I want put the prepared tea on a warm place on my wood stove and let ingredients steep for 8-12hours. I do this when I brew my Chagall tea to prevent destroying important enzymes. Also prefer to add flax seed oil, or black pepper only in the freshly poured cup of tea. Please give me you,re thought and feeling as to my brewing method. Thank You! Bruce Maheu

    • Jenny says:

      Hi Bruce, I’ve heard that prolonged heat can affect to a certain extent the potency though 7-15 minutes for preparing a tea is acceptable in many tea recipes. But there are several preparation methods available and you can prepare it the way you’ve suggested. Also as per the recipe, you add the oil or black pepper after the tea is ready (I will make it more clear in the recipe).

      • Keith says:

        When I make a turmeric/ginger/pepper tea it gives off an aroma. What it gives off is being removed from the tea I drink. Would it not provide a more complete “tea” if the ingredients were mixed in cold or lukewarm water and then drunk immediately?

        • Jenny says:

          Preparing herbal tea (infusion or steeping) is just one way of using herbs as a medicine. The infusion extracts the chemical compounds from the herb/plant so they are suspended in the liquid. But there are other ways to consume the herbs/spices, for example adding them to smoothies/juices/other drinks, eating them etc. So there is flexibility regarding how to consume them and you can utilize other ways of consuming them, such as what you’ve suggested.

  20. Patricia says:

    Hi Jenny I am from delta state of Nigeria. The thing is that I do not know how a tuneric root look like and also how to get it.

    • Jenny says:

      Hi Patricia, if you go to Google images and type “turmeric root” you can see images of it. As to where to get it – you can also use powdered turmeric which is available in the supermarkets.

  21. Jem says:

    Hi I woke up suffering from an upset tummy when I remember that my mom gave me turmeric powder so I boiled water and pour a teaspoon of it on my cup and drink .What an instant relief ! Browsing the net about its benefits bring me to this site.I just wanna know how can I process/ make my own turmeric -ginger tea powder. Thanks a lot !

  22. Red says:

    Can you make this tea in a big batch and store in the fridge, to reheat as needed? Or will that affect the potency? Thanks

    • Jenny says:

      You can make a larger batch and store in the fridge.

      • Karen says:

        Does anyone know how long freshly made ginger & tumeric tea will stay fresh if stored in the refridgerator? Does it lose its potency? I like to make it in a big batch and keep it for a few day….I’m not sure if I’m getting the same benefits as when I drink it when it’s freshly made.

        Thanks in advance for your comments.

  23. Keith says:

    I assume your recipe includes honey and lemon juice as flavourings and not as active ingredients. Am I right? As honey is said to have a mild anti-bacterial effect, should we not avoid it unless we want to disrupt the good bacteria in our gut as well as the bad?

    • Jenny says:

      Hi Keith, you are right, lemon and honey can be added as flavorings. As for the effect of honey on gut flora, from what I’ve seen in this study, honey can inhibit the harmful bacteria but it didn’t mention that it reduces the good bacteria (the study was on mice).

  24. Jer chua says:

    Instead of extra virgin oil or flaxseed oil I can use olive oil? How about green tea and turmeric ? Thank you !

    • Jenny says:

      You can add any type of cold presses oil, including extra virgin olive oil. Green tea has also many benefits including anti-inflammatory properties. The University of Maryland Medical Center mentions that green tea may also be useful in inflammatory diseases, such as arthritis and more.

  25. Jan says:

    I have made Turmeric and ginger tea instead of adding pepper to it I pop a couple of peppercorns with it.

  26. Lolita says:

    hi I was wondering is ginger and or turmeric help with psoriasis?

    • Jenny says:

      Both turmeric and ginger have anti-inflammatory properties that may help with psoriasis. There are several ways to use these spices – I’ve seen several references that talk about consuming turmeric in drinks or as a supplement (turmeric extract) for treating psoriasis or using turmeric paste (turmeric mixed with water) to create a topical application. Other references mention ginger as well, such soaking in ginger bath, or using grated ginger or diluted ginger essential oil in base oil as a topical application. I guess it worth experimenting with these ingredients to see it they work for you.

  27. Peace says:

    Hi. Can turmeric tea help with liver inflammation? For how long do you need to drink it? Thanks

    • Jenny says:

      Turmeric has many health benefits, most notably reducing inflammation, and it may also protect and heal damaged and diseased liver, however it depends how much the liver is damaged. Obviously if the inflammation is serious, you cannot rely only on turmeric and medical advice is needed. There is no established amount of time as to how long you need to drink it, but probably it takes several weeks to take effect. It can also be part of your daily diet if you consume it in normal food quantities. Turmeric and ginger may interact with some medications, so if you take certain medications, talk with your doctor.

  28. Andrea says:

    Good evening, I would like to ask what to eat and when especially against constipation. Thank you Andrea

  29. Nikky says:

    Although I have not yet tried this particular recipe, I already approve of it! None of the ingredients have any side effects provided they are taken in such controlled and normal quantities. Unless you are allergic or some strong medicines in which case just skip that ingredient or consult your doctor. Trust me…I’m Indian and we know our home remedies. Turmeric (esp. raw) is such an underrated medicine! It is also a blood purifier and has antiseptic properties. You can drink it, chew it or use it topically on wounds. I have sensitive and acne prone skin. Once I started drinkin 3-4 tbsp of fresh turmeric juice every morning for a month and I kid you not my skin became visible clearer, brighter and glowy! I would’ve continued it if I weren’t so lazy. ๐Ÿ˜›

  30. [email protected] says:

    Hi, will coconut milk be OK instead of coconut oil,I don’t particularly like the oil.

    • Jenny says:

      The role of the coconut oil in this mix is to increase the turmeric absorption in the body (turmeric has a low bio-availability and needs some kind of fat for better absorption). If you don’t like coconut oil, you have several other options: you can use other type of oil such as flaxseed oil. If you don’t want to add oil to the mix, you can add instead a pinch of black pepper which also aids turmeric absorption. The third option can be to add coconut milk which has a high fat content and will aid turmeric absorption.

      • Yussef says:

        I’ve Been Making Ginger And Tumeric Root Tea But Didn’t Know About Adding Coconut Oil Or Milk For Extra Absorbtion. That Sounds Like A Tasty Beverage For Your Insides And Out. I Just Recently Got Turned On To Tumeric And Ginger Root Tea. The Ginger Helps In Digestion And The Tumeric Root Is A Anti Inflammatory. What A Perfect Combination. Thank You.

        • Jenny says:

          Coconut oil or black pepper. You can add milk for the taste, or if the milk contains fat (not the type of low-fat milk) than it can aid absorption too.

  31. Laura cooper says:

    Would like to try this.I work 2 jobs need to know since I never tried ginger or turmeric, will I get the runs from this? Can’t afford to be running to the bathroom all the time.

    • Jenny says:

      Hi Laura, some herbs may have a diuretic effect (and I’ve seen ginger mentioned in several places) and obviously the more liquids you drink, the more you will get the runs. I guess you need to experiment and see what quantity works for you. It’s also a good idea not to drink it late in the evening so you will not need to go to the toilet in the middle of the night.

  32. Connie says:

    I was wondering if this tea helps to lower your A1C. Thanks!

  33. Steve says:

    I’m looking into making this tea. How much of each ginger and tumeric if I was using a powder? Also does it matter if I make it one cup at a time or a pot of the mixture? Thank you.

    • Jenny says:

      Hi Steve, if you use ground turmeric and ginger, use 1/3 teaspoon each. Because dried herbs are generally more potent and concentrated than fresh herbs, you’ll need less – typically third the amount of fresh herbs. You can make a pot of the mixture and drink throughout the day, but avoid over-consumption as ginger and turmeric can interact with certain prescription medications.

  34. Margaret says:

    When my hands are swollen from RA, slicing and cutting are difficult. I have ginger tea and ground tumeric. Is it OK to use the tea bags and make a mixture that way?

  35. Kaye says:

    Can someone with Hepatitis B which is diagnose to be chronic blend Turmeric and Ginger together and drink. If Yes what’s the benefit, can someone help me

  36. Dennis says:

    Hi! Im sufferring for gastritris for a month now. I’ve taken omeprazole and relieved after almost 2 weeks but i feel it came back again. Is it ok to take turmeric tea along with omeprazole? Thanks.

  37. John yaz says:

    I make a tea with fresh tumuric , ginger then finish it by adding green tea, honey, pepper, and apple cider vinegar and some dried turmeric. Take a few shots every day.

  38. Charlene says:

    Hi… I just want to ask if can I make this tea good for one week and store it in drinking jar inside the fridge? I’m planning to put it in my lunch box everyday. Does it matter if the tea is warm or cold? Can I boil some peppercorn together with it instead of putting a pepper after? Can I mix the lemon and honey too before putting it in the jars? Tnx

    • Jenny says:

      Hi Charlene, you can drink it hot or cold and you can make it in a larger quantity and store in the fridge. However a few notes: the vitamin C in lemon is relatively unstable hence it’s best to add it fresh to the mix rather than letting it sit in the fridge for several days. I don’t know how heat affects the piperine in black pepper so I would add it after the boiling stage. When you add honey and you don’t intend to drink it straight away but rather store it in the fridge, wait for the water to cool down a bit and don’t add the honey to boiling water as excessive heat will destroy the nutrients in honey.

  39. nosi says:

    Hi jenny I have a memory loss problem what can I use that’s effective? I don’t like pills as they tend to damage the lever.

  40. Nancy says:

    I’ve heard about the turmeric/ginger/pepper tea from a friend’s mother who is from India. She told me that if I make it right in my coffee pot and drink it, just like water/tea it will give me the same benefits as being boiled. I now make several pots on the weekend and place it in the fridge. It is great cold and warm. About two years ago, I was placed on a chemical medication for my arthritis, the pill caused so many side effects that the doctor had me go through many tests, I thought I would lose my mind with appointments. Now, everything is back to normal, in less than three months. I will be 60 years old and the only one at my job that will play with the children at recess time. I think it’s great!

  41. olga Rosario says:

    Can I use cayenne instead of black pepper?

    • Jenny says:

      I’ve read that cayenne pepper does not contain the piperine that is in black pepper and therefore will not have the effect that black pepper has.

  42. nick needs a massage says:

    Due to some overtraining i was lucky enough to receive really bad shoulder pain, like from the underam to the top of the shoulder. For weeks. I started looking at some options that arent iboprufen. Saw this tea after a week of just stretching wasnt fixing it. Now with the tea i am feeling much better each day. It could just be timing as i spent a week or so just stretching, but it was the very next morning after the tea that i felt better. Due to these results ive started having one in the mnorning and one in the evening. Started to do a herbal ‘sleepy tea’ instead of green in the evening to drop the caffeine. Would 2 cups a day be too much?

  43. Irene says:

    Hi Jenny,

    what time should i drink the turmeric and ginger tea if i want to loss weight

  44. Lora says:

    Do I have to cook it? Can I mix and drink?

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