Lemon Ginger Tea Benefits

Anecdotal evidence shows that lemon and ginger may have been used independently for hair health for centuries. This tea might be high in vitamin A and C, both of which are linked to improved hair health, and reduced dry skin and dandruff. This might help strengthen your hair and give it a luscious appearance. Having said that, there is a lack of scientific evidence supporting the benefits of lemon ginger tea for hair and hence more research is needed.

Sip On This: 6 Reasons To Drink Lemon Ginger Tea

We love lemon. And we love ginger. Steep the two together? That’s a match made in heaven. Although we’re weeks into 2023, our hold on lemon water is strong. It’s not a wellness trend we plan to cut ties with (ever). Starting the day with a squeeze of lemon is key for everything from hydration to immune support. That said, why not get the most bang for your nutrition buck? There are a million ways to up-level your daily lemon water, but adding a nub of ginger reaps many rewards. Think: more robust flavor, added antioxidants, and digestive relief. Lemon ginger tea benefits are a dime a dozen. In the spirit of functional daily rituals, consider adding lemon and ginger to your hydration station.

Feature image of Shanika Hillocks by Michelle Nash.

In this article

  • Start Your Day With Lemon Water
  • How To Make Lemon Water
  • Ginger: A Medicinal Healer
  • What does lemon and ginger tea do for you?
  • How To Make Lemon Ginger Tea
  • What is the best time to drink lemon and ginger?
  • Can you drink lemon ginger tea every day?
  • Who shouldn’t drink lemon ginger tea?

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Image by Michelle Nash

Lemon Ginger Tea Benefits

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  • Double-certified Integrative Nutrition Health Coach and Nutrition Consultant

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Start Your Day With Lemon Water

Simple habit, big results. Don’t be fooled: even the smallest changes in your routine can have a lasting impact on your health. Take starting your day with lemon water, for instance. First and foremost, it aids in digestion. The acid in lemons may be helpful in regulating stomach acid levels. Although lemon juice is very acidic, small amounts—mixed with water—can have an alkalizing effect. In turn, lemon water can help neutralize the acid in your stomach. Furthermore, lemon water supplies a healthy dose of vitamin C, antioxidants, and potassium.

How To Make Lemon Water

Take a glass of filtered, room temp water and squeeze in the juice of half a lemon. If your lemon is organic, toss in the peel, too! You’ll add more nutrients. While it is a refreshing way to start your morning, you can enjoy lemon water all day. Of course, adding chia seeds, raw honey, mint leaves, or a nub of ginger will take your lemon water up a notch. Hydration never tasted so good.

jenna kutcher morning routine, lemon water_lemon ginger tea benefits

Image by Drew Kutcher

Ginger: A Medicinal Healer

What is the compound responsible for ginger’s medicinal properties? Gingerol. Research indicates that gingerol may reduce excess inflammation. Therefore, ginger may be beneficial in managing the pain associated with certain diseases, i.e. arthritis. Ginger can even lower the body’s blood sugar response, too. With its anti-inflammatory and antioxidant properties, no wonder ginger is often recommended for the common cold. When you’re feeling under the weather—or are battling morning sickness or menstrual cramps—sipping on lemon ginger tea is extra soothing.

golden milk ingredients_lemon ginger tea benefits

Image by Michelle Nash

What does lemon and ginger tea do for you?

Combine lemon—and its benefits—with ginger and its medicinal properties, and the two are a powerhouse combo. As a tea, lemon ginger is crisp yet warming—a soothing bevvie with many health benefits.

Relief from nausea. Lemon ginger tea is an effective treatment for nausea and vomiting.

Lower insulin resistance. Lemon has been shown to reduce insulin resistance, helping to reduce the amount of (excess) fat stored in the body. Furthermore, ginger has been shown to reduce hunger, which can help aid in blood sugar balance.

Improved immunity. No surprise here. Lemon is packed with vitamin C, but ginger also contains immune-boosting properties.

Reduced risk of cardiovascular disease. Lemon and ginger contain components that are believed to help reduce risks associated with certain heart conditions, like high cholesterol.

Relief from menstrual pain. Lemon ginger tea can help reduce pain associated with inflammation, arthritis, and even headaches. It can also be effective in relieving menstrual cramps.

Nutrition boosts. Lemon and ginger are both nutrient-dense sources of vitamin C, antioxidants, fiber, vitamin B6, magnesium, and potassium.

pouring tea_lemon ginger tea benefits

Image by Michelle Nash

How To Make Lemon Ginger Tea

You can likely find lemon ginger tea at your local grocery store. However, for maximum benefit and flavor, prepare your own lemon ginger tea! It couldn’t be easier.

What you’ll need:

  • 1-inch nob of fresh ginger
  • 1 lemon
  • 4 cups boiling water
  • Optional: raw honey or liquid stevia

How to brew:

brewing tea_lemon ginger tea benefits

  • Remove the ginger’s skin (using a spoon!).
  • Slice the fresh ginger very finely. Alternatively, you can also grate the ginger.
  • Add the ginger to your kettle and let it boil for 15-20 minutes.
  • Slice the lemon into fine slices, removing the seeds.
  • Add the lemon slices, and allow the tea to simmer for another five minutes.
  • Strain and drink! Feel free to add a drizzle of raw honey or a few drops of liquid stevia.

Image by Michelle Nash

What is the best time to drink lemon and ginger?

In terms of lemon ginger tea benefits, it doesn’t really matter what time of day you drink it. However, we recommend sipping this herbal tonic to wind down at the end of the day. Make lemon ginger tea the newest addition to your nighttime routine. It’s soothing, warming, and calming (sans caffeine). Particularly, if you’re experiencing bloat or indigestion, consider a cup of lemon ginger tea to aid in digestive support.

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woman journaling in bed lemon ginger tea benefits

Image by Teal Thomsen

Can you drink lemon ginger tea every day?

Absolutely! And, you can drink multiple cups. However, keep in mind that consuming large daily doses of ginger (more than two grams) may give you an upset stomach. If your stomach hurts, burns, or cramps after drinking lemon ginger tea, reduce the amount of ginger you’re including—or use bigger pieces of ginger in the infusion to lessen its intensity.

Who shouldn’t drink lemon ginger tea?

If you have a blood clotting, bleeding disorder, or diabetes, you may need to avoid ginger. Ginger may also interact with blood thinners and drugs for hypertension. Depending on your health conditions, chat with your doctor before you begin brewing lemon ginger tea.

Lemon Ginger Tea: Benefits & How To Make

Many people turn to lemon ginger tea to improve their health, due to its ability to possibly boost the immune system, reduce fever, improve cognition, regulate blood sugar, aid in digestion, soothe pain, and promote healthy hair and skin.

Benefits of Lemon Ginger Tea

Both lemon and ginger might have antioxidant and immune-boosting effects and these properties aid in stimulating metabolism. Despite it being called a tea, lemon ginger tea is actually an infusion of lemon juice and ginger root, and it does not technically use any tea leaves. However, this doesn’t make it any less powerful for your health. For thousands of years, lemon and ginger have been important components of traditional medicine, and when used individually, they can have impressive effects on the body. However, when the two ingredients are combined in a beverage, they become even more important for health. [1]

Watch Video: 6 Surprising Benefits Of Lemon Ginger Tea

6 Surprising Benefits Of Lemon Ginger Tea And How To Make It | Organic Facts

Benefits of Lemon Ginger Tea

Let’s take a closer look at the most important health benefits of this unusual infusion!

Might Relieve Nausea & Indigestion

Ginger has a very powerful active ingredient, named zingiber, which might eliminate bacterial pathogens that often attack the stomach and compromise digestive function. Ginger also might soothe and reduce nausea and eliminate vomiting, even in pregnancy, according to a study published in Obstetrics & Gynecology. It may promote effective digestion and nutrient absorption. According to another study published in the National Library of Medicine Journal, just 1 gram of ginger may help reduce or alleviate clinical nausea of various kinds. Lemon, on the other hand, is closely linked to reducing indigestion and heartburn. Although lemon is acidic in nature, when mixed with water it can have an alkalizing effect on the digestive system. [3] [4] [5]

A cup of lemon ginger tea with fresh lemon and ginger on a white wooden table

A simple cup of tea can take away your stress and put you in a better place. Photo Credit: Shutterstock

Might Improve Cognitive Function

Lemon and ginger may help in improving concentration and cognition. Some research shows that ginger is a potential cognitive enhancer for middle-aged females as it can be excellent at soothing nerves and improving mood. The antioxidant effects mean less oxidative stress. In another controlled study published in the British Journal of Nutrition, citric juices, including lemon water, were found to greatly enhance blood flow to the brain, and potentially improve cognitive function. Thus, needless to say, a combination of lemon and ginger may have an increased potential to raise brain function. [6] [7]

Skin Care

A study in the Journal Food Chemistry indicates that ginger extracts can be a rich source of antioxidants. Lemon may be a rich source of vitamin C, which is known for its potential anti-aging properties. Thus, the high vitamin content of lemon and ginger, combined with their potentially numerous antioxidants, makes this infusion an excellent option for improving skin health. You can drink this tea or might even apply it topically to irritated patches of skin. Antioxidants may help to reduce oxidative stress in the skin and promote the growth of new cells, while the potential antibacterial and antiviral nature of this beverage may protect the skin from infections. [8] [9]

May Promote Weight Loss

Ginger is considered by many to stimulate metabolism and it might also help to satiate the feelings of hunger. Lemon water, too, has the same effects. According to a 2016 study published in the International Journal of Nursing Research and Practice, when 30 overweight female nursing students were given warm lemon water for 3 weeks, they lost between 1 and 4 kgs of weight, and their waist circumference reduced by 4-6 cm. Therefore, a glass of lemon ginger tea in the morning can help those who are trying to lose weight, primarily by adding extra calorie-burning to their day and suppressing the desire to snack between meals. [10]

Hair Care

Anecdotal evidence shows that lemon and ginger may have been used independently for hair health for centuries. This tea might be high in vitamin A and C, both of which are linked to improved hair health, and reduced dry skin and dandruff. This might help strengthen your hair and give it a luscious appearance. Having said that, there is a lack of scientific evidence supporting the benefits of lemon ginger tea for hair and hence more research is needed.

Might Boost Immunity

According to the International Journal of Preventive Medicine, ginger might have anti-inflammatory and anti-oxidative properties that give immunity a boost. Lemons may have vitamin C, which acts as an immune defense against different kinds of infections. Both lemon and ginger are known around the world as immune system aids, so it makes sense that lemon ginger tea might comprehensively protect you from pathogens and illness. When you are suffering from a cold or flu, simply drink 1-2 cups of this tea (made with a 1-inch chunk of ginger) till symptoms last and you may begin to see an improvement and a reduction in irritation of your respiratory tracts. However, it is always advisable to consult a doctor for the exact dosage as excess intake may cause side effects. [11] [12]

May Manage Diabetes

When it comes to blood sugar regulation, ginger might help in alleviating the risk of some chronic complications of diabetes, as per a study published in the Iranian Journal of Pharmaceutical Research in 2015. By optimizing the release of insulin and blood sugar in your body, you might be able to prevent the dangerous spikes and drops in blood sugar that can lead to diabetes or can affect someone already diagnosed with this condition. The American Diabetes Association has also declared lemons to be a diabetes superfood. So make yourself a steaming cup of lemon ginger tea right away! [13] [14]

Might Relieve Pain

The possible natural anti-inflammatory nature of ginger can not only reduce irritation, swelling, and inflammation in the body but might also function as an analgesic. Another study published in the National Library of Medicine showed that when 2 grams of ginger were consumed for 11 days, the muscle pain caused due to excessive exercise was significantly reduced. Therefore drinking a cup of lemon ginger tea may help you recover from body pain, menstrual cramps, illness, and surgeries. [15] [16]

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Health benefits of lemon ginger tea infographic

In winter, nothing beats cough and cold better than a cup of piping hot ginger tea.

May Improve the Mood

Aside from the effect of lemon ginger tea on concentration and cognitive function, both components individually are also known to be, in certain cases, mood boosters. There is a good reason why lemon is so commonly used in aromatherapy approaches, and why ginger is thought to relieve tension and lower stress hormone levels in the body, which can definitely make you feel happier and more in control of your emotions. Additionally, a study published in ISRN Obstetrics and Gynecology shows that ginger may help reduce the severity of mood and physical and behavioral symptoms of premenstrual syndrome (PMS). [17]

Furthermore, according to Neuro Immuno Modulation, treatment with citrus fragrance normalized neuroendocrine hormone levels and immune function in depressed patients and may have been more effective than antidepressants. [18]

Side Effects of Lemon Ginger Tea

While there is no standard dose or measurement of the quantity of lemon ginger tea you can drink a day, it is advisable to not exceed 3 cups as excess consumption could give rise to potential health risks. Some people suffer from heartburn or stomach upset after they drink this beverage, which could be the response of a sensitive stomach to ginger’s powerful active ingredients or even a ginger allergy. Some people even complain of rashes. Speak to your doctor or allergist if you have any adverse effects. Pregnant women must also avoid drinking this tea without consulting the doctor. Given that ginger may also contain a group of chemicals known as salicylates that are used as a blood thinner in medicines like aspirin, people with bleeding disorders should exercise caution. [19]

How to Make Lemon Ginger Tea?

In winter, nothing beats cough and cold better than a cup of piping hot ginger tea. The potent mixture of lemon and ginger might clear up the sinuses and may ease that scratchy and irritable throat. So without further ado, let’s take a look at an easy step-by-step process of making lemon ginger tea at home.

A cup of lemon ginger tea with fresh lemon and ginger on a white wooden table

Lemon Ginger Tea Recipe

Many people love to begin their mornings with a hot cup of lemon ginger tea. Follow these simple steps to make the rejuvenating beverage at home every day.

Health Benefits of Lemon Ginger Tea

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin C 0%
  • Iron 0%
  • Vitamin B6 0%
  • Magnesium 0%
  • Calcium 0%
  • Vitamin D 0%
  • Cobalamin 0%
  • Vitamin A 0%

If you’re looking for a warm, relaxing drink with health benefits and a strong taste, lemon ginger tea may be for you. It’s a favorite among herbal tea drinkers — in fact, people have been drinking lemon ginger tea for hundreds if not thousands of years.

Ginger is a member of the same plant family as cardamom and turmeric. It originated in China and India, where it was used as a tonic that was believed to have healing abilities. In medieval times, the spice trade carried ginger to Europe, where it was even used in candies.

Since then, ginger has been used as a condiment in numerous forms, including fresh, dried, pickled, crystallized, powdered, or ground.

Lemons are well known around the world for their sharp, sour flavor and for being an excellent source of vitamin C and antioxidants. Lemons have been used both as a flavoring and as a main ingredient in many teas.

Together, the sour flavor of lemon and bitter tartness of ginger combine into a tea with a crisp, sharp flavor and with many health benefits.

Health Benefits

Lemon ginger tea offers the following health benefits:

Relief from Nausea

People have used ginger to treat gastrointestinal (stomach-related) complaints since ancient times, and it has been used to give relief for nausea, vomiting, and indigestion. Clinical studies have shown that ginger in its many forms — including lemon ginger tea — is an effective treatment for nausea and vomiting — even resulting from pregnancy and chemotherapy.

Weight Loss

Lemon ginger tea can also help you lose weight. Lemon has been shown to reduce insulin resistance, helping to reduce the amount of fat stored in the body. Ginger has been shown to reduce hunger, which can help people lose weight.

Improved Immunity

Lemon is a rich source of vitamin C and antioxidants, which both have immunity-boosting properties. Ginger also has immunity-boosting properties and can guard against some bacteria.

Protection from Some Cancers

Ginger is believed to reduce the risk of some cancers.

Reduced Risk of Cardiovascular and Liver Disease

Lemon and ginger contain components that are also believed to help reduce risks associated with cardiovascular disease and liver disease.

Pain Relief

Lemon ginger tea can help reduce pain associated with inflammation, arthritis, and even headaches. Some people enjoy drinking a cup of lemon ginger tea to relieve muscle soreness after a good workout, or for relief from menstrual pain.

Nutrition

Lemon and ginger are normally good sources of vitamin C, antioxidants, fiber, vitamin B-6, magnesium, and potassium. However, dehydrating and boiling the ingredients tend to remove these nutrients, leaving only small amounts in the final tea.

Nutrients per Serving

An 8 ounce serving of unsweetened caffeine-free lemon ginger tea contains:

  • Calories: 0
  • Total Fat: 0 grams
  • Sodium: 0 milligrams
  • Total Carbohydrates: 0 grams
  • Sugars: 0
  • Proteins: 0 grams

These amounts may vary by brand. It’s common to add other ingredients such as milk, cream, or a sweetener to lemon ginger tea, and these ingredients may change the tea’s nutritional content.

Possible Side Effects

Both lemon and ginger are recognized by the Food and Drug Administration as “generally safe.” However, ginger can cause some blood thinning, so you should check with your doctor before taking it if you are using medication like warfarin or other blood thinners.

How to Prepare Lemon Ginger Tea

You can find lemon ginger tea at many grocery stores. Most often, you can prepare it from tea bags or from tea mixes. However, if you’d like to get the maximum benefit and flavor, you can prepare your own lemon ginger tea using these fresh ingredients and this method:

  • 1-inch length of fresh ginger
  • 1 lemon
  • 4 cups boiling water
  • Slice a 1-inch length of fresh ginger, as finely as you can. Alternatively, you can also grate the ginger.
  • Add the ginger to boiling water. Allow it to boil for 20 minutes.
  • Slice 1 lemon into fine slices. Reserve a few lemon slices to use as a garnish.
  • Add the lemon slices, and allow the mix to simmer for another 5 minutes.
  • Strain and drink this tea throughout the day. Garnish each cup with one of the reserved lemon slices. It’s great hot or cold!

Show Sources

Arthritis & Rheumatology: “Effects of a ginger extract on knee pain in patients with osteoarthritis.”

Gastroenterology Research Practices: “Ginger and Its Constituents: Role in Prevention and Treatment of Gastrointestinal Cancer.”

Indian Journal of Clinical Biochemistry: “Vitamin C Rich Fruits Can Prevent Heart Disease.”

Integrated Medical Insights: “The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy.”

International Journal of Preventive Medicine: “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence.”

Journal of Contemporary Dental Practice: “Antimicrobial Effect of Ginger, Garlic, Honey, and Lemon Extracts on Streptococcus mutans.”

Metabolism: “Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study.”

Mini-Reviews in Medical Chemistry: “Ascorbic acid: its role in immune system and chronic inflammation diseases.”

Nutrition Journal: “A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting.”

Nutrition Research: “Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women.”

Seminars in Oncology: “Cancer prevention with natural compounds.”

U.S. Department of Agriculture: “FoodData Central: ORGANIC LEMON & GINGER HERBAL TEA.”

U.S. Department of Veterans Affairs Whole Health Library: “Managing Chemotherapy-Induced Nausea and Vomiting.”

Wachtel-Galor, S: Herbal Medicine: Biomolecular and Clinical Aspects, CRC Press, 2011.

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Alex Koliada, PhD

Alex Koliada, PhD

Alex Koliada, PhD, is a well-known doctor. He is famous for his studies of ageing, genetics and other medical conditions. He works at the Institute of Food Biotechnology and Genomics NAS of Ukraine. His scientific researches are printed by the most reputable international magazines. Some of his works are: Differences in the gut Firmicutes to Bacteroidetes ratio across age groups in healthy Ukrainian population [BiomedCentral.com]; Mating status affects Drosophila lifespan, metabolism and antioxidant system [Science Direct]; Anise Hyssop Agastache foeniculum Increases Lifespan, Stress Resistance, and Metabolism by Affecting Free Radical Processes in Drosophila [Frontiersin].
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