Table of ContentsView AllTable of ContentsCan Help Nausea & VomitingContains AntioxidantsMay Help With DigestionCan Reduce Arthritis PainMay Reduce CholesterolCan Relieve Menstrual PainUnproven UsesAdding It to Your DietSide EffectsInteractions
Table of ContentsView All
View All
Table of Contents
Can Help Nausea & Vomiting
Contains Antioxidants
May Help With Digestion
Can Reduce Arthritis Pain
May Reduce Cholesterol
Can Relieve Menstrual Pain
Unproven Uses
Adding It to Your Diet
Side Effects
Interactions
Ginger is a spice that comes from the rhizome (or root) of the flowering plantZingiber officinale. It is native to countries in Asia and is widely used as a spice and in alternative medicine.Fresh ginger or ginger powder can be used in cooking. Ginger is also available in supplement form.
Gingermay contain beneficial components, including gingerols and shogaols. These compounds are thought to have antioxidant and anti-inflammatory properties. Research has shown that ginger can have some health benefits, including for digestion, heart health, and menstrual pain.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it does for prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
1. May Relieve Nausea and Vomiting
Ginger has been studied for its antiemetic (reducing nausea and vomiting) effects. It has been studied mostly in pregnancy andchemotherapy-induced nausea and vomiting (CINV)but is marketed for any form of nausea in general.
The mechanism of action is thought to be the gingerols and shogaols acting on serotonin receptors in the stomach to increase gastric emptying.
Serotoninreceptors are a group of receptors in the central nervous system and peripheral nervous system that influence different functions. They are present in the gastrointestinal tract, where they can affect gut function.
Several systematic reviews have found ginger to be beneficial for certain types of nausea and vomiting, including:
There is not enough evidence to support ginger use for nausea and vomiting resulting from anesthesia after surgery.It also does not appear to help motion sickness.
7 Proven Ways to Use Ginger for Nausea Relief
2. Contains Antioxidants
The main bioactive compounds that make ginger an herbal remedy are thought to have antioxidant properties. Generally speaking, antioxidants help manage unstable molecules in the body known asfree radicals. Over time, free radicals can damage healthy cells.
Ginger supplementation has had a significant lowering effect on markers ofoxidative stress(an imbalance of free radicals and antioxidants in the body), such as:
A separate review also found ginger supplementation to reduce glutathione peroxidase (GPx) and MDA but not TAC activities.
Although research has shown that ginger may reduce markers of oxidative stress, the clinical significance of this is unknown. Further well-designed and long-term studies will help to provide more answers.
3. May Help With Digestion
Ginger may help alleviate discomfort related to digestive problems including:
Studies on ginger supplementation have shown that it may improve gastric emptying, providing relief from bloating and gas.
One clinical trial found that supplementing with ginger (compared to an inactive substance called a placebo) for four weeks reduced symptoms ofdyspepsia (also referred to as indigestion). People receiving ginger supplementation reported reduced stomach pain, bloating, belching, nausea, and heartburn.
Another study in people with multiple sclerosis found that ginger supplementation reduced the frequency and severity of constipation, nausea, and bloating.
However, there is no evidence that ginger helps to alleviate symptoms associated with irritable bowel syndrome (IBS), which is a digestive condition associated with stomach pain and changes in bowel movements. Some research has looked at ginger on markers for colorectal cancer risk, but this research is preliminary.
Ginger may help alleviate some digestive problems when used in conjunction with other traditional methods of treatment.
4. Can Reduce Arthritis Pain
The effects of ginger have been studied for managing symptoms associated withosteoarthritis (OA)andrheumatoid arthritis (RA).
OA occurs when joint tissue (cartilage) breaks down over time, resulting in stiffness, swelling, and pain. RA is an autoimmune disease in which the immune system attacks the body’s synovial tissue within joints, resulting in joint pain and inflammation. Both conditions involve inflammation and pain.
Studies on ginger supplementation in OA and RA have shown that ginger improves pain levels and reduces pro-inflammatorycytokines(small proteins in cells that have an effect on other immune system cells) without adverse events.
In one meta-analysis, 500 to 2,000 milligrams (mg) of ginger extract had a modest positive effect on reducing pain associated with OA.
More research supports the use of ginger for OA than RA.
According to the Arthritis Foundation, experts recommend taking about 250 mg of ginger three or four times per day for arthritis. Start out with smaller doses and increase it gradually, not exceeding more than 4,000 mg daily.
Can I Take Ginger and Turmeric Together?Ginger and turmericcan both be safely used in cooking and are generally safe as supplements in healthy people. Some believe that the combination could help reduce inflammation.There is little research on this combination of herbs in humans, though. One study found that taking both significantly reduced prostaglandin E2 (PGE2), a marker of inflammation, and it may work similarly to naproxen, the main ingredient in the nonsteroidal anti-inflammatory drug (NSAID) Aleve.Similar to ginger,turmericmay interact with medications for blood thinning, blood sugar control, or blood pressure. Additionally, turmeric is not recommended during pregnancy. It is always important to discuss supplements with your healthcare provider.
Can I Take Ginger and Turmeric Together?
Ginger and turmericcan both be safely used in cooking and are generally safe as supplements in healthy people. Some believe that the combination could help reduce inflammation.There is little research on this combination of herbs in humans, though. One study found that taking both significantly reduced prostaglandin E2 (PGE2), a marker of inflammation, and it may work similarly to naproxen, the main ingredient in the nonsteroidal anti-inflammatory drug (NSAID) Aleve.Similar to ginger,turmericmay interact with medications for blood thinning, blood sugar control, or blood pressure. Additionally, turmeric is not recommended during pregnancy. It is always important to discuss supplements with your healthcare provider.
Ginger and turmericcan both be safely used in cooking and are generally safe as supplements in healthy people. Some believe that the combination could help reduce inflammation.
There is little research on this combination of herbs in humans, though. One study found that taking both significantly reduced prostaglandin E2 (PGE2), a marker of inflammation, and it may work similarly to naproxen, the main ingredient in the nonsteroidal anti-inflammatory drug (NSAID) Aleve.
Similar to ginger,turmericmay interact with medications for blood thinning, blood sugar control, or blood pressure. Additionally, turmeric is not recommended during pregnancy. It is always important to discuss supplements with your healthcare provider.
5. May Reduce Cholesterol
High cholesterolis a risk factor for coronary heart disease (CHD). Diet plays a role in managing cholesterol levels.
Ginger has been studied for heart health. One meta-analysis found that ginger supplementation, compared to placebo, improved lipid profiles, including levels oftriglycerides(fat in the blood),low-density lipoprotein (LDL) cholesterol(considered “bad” cholesterol), andhigh-density lipoprotein (HDL) cholesterol(considered “good” cholesterol).
Similarly, a spring 2024 systematic review of herbal remedies (including ginger) concluded that herbal remedies have potential as an add-on therapy for CHD but that further trials are needed.
While ginger has the potential to provide added benefits, it does not replace other aspects of a heart-healthy diet or the use of standard-of-care medicine. More, well-designed clinical trials are needed.
6. Can Relieve Menstrual Pain
Painfulmenstrual crampsare known asdysmenorrhea. Ginger may help reduce pain associated with dysmenorrhea.
A 2023 meta-analysis found ginger supplementation to be more effective than placebo and just as effective asNSAIDsfor reducing pain associated with dysmenorrhea.A dose of 750 to 2,000 mg of ginger powder for the first three to four days of a menstrual period may effectively reduce pain associated with menstrual cramps.
It should be noted that ginger appears to reduce the intensity of the pain, not necessarily the duration.
The American College of Obstetrics and Gynecology (ACOG) does not recommend ginger as a first-line therapy for dysmenorrhea. Instead, NSAIDs are considered the preferred first choice.However, some people may find ginger helpful in conjunction with the recommended medications. Consult your healthcare provider before adding any new supplements to your regimen.
Ginger is marketed for several health benefits. While there have been a good number of clinical trials on ginger, the studies differ in the following ways:Participants both in number and population groups (e.g., healthy people vs. people with diabetes)Methodology (the way in which the study was conducted)Type of ginger used and dosages, andOutcomes measuredThese differences make it difficult to arrive at firm conclusions about ginger’s benefits. Ginger can be a helpful add-on therapy but should never replace standard care.
Ginger is marketed for several health benefits. While there have been a good number of clinical trials on ginger, the studies differ in the following ways:
These differences make it difficult to arrive at firm conclusions about ginger’s benefits. Ginger can be a helpful add-on therapy but should never replace standard care.
Fighting Infections
Ginger has long been touted as a natural remedy for fighting infection.Ginger shotsare frequently promoted during flu season to prevent illness. One review concluded that ananti-inflammatory diet, including with ginger, can be beneficial in preventing or treating viral respiratory diseases.
However, similar studies researching ginger alone are mainly laboratory-based, with little to no human trials.
A few trials evaluating the use of ginger in people with COVID-19 found that it does not have a significant impact on recovery.
While ginger continues to be marketed for immune support, there is no valid research on supplementing with ginger for this purpose. Be sure to consult with a healthcare provider if you believe you have an infection.
Blood Sugar Control
Ginger supplementation has also been promoted to help control blood sugar in people with diabetes.
Overall, research on ginger supplementation has found that it may:
However, a 2024 meta-analysis published inClinical Nutritionfound that ginger supplementation did not have a significant effect on blood sugar levels in people withtype 2 diabetes.
Although there are many trials in this area of ginger research, more research is still needed, as the results have been mixed. This may be why the American Diabetes Association does not recommend ginger supplementation or any herbal supplements in their nutrition guidelines for prediabetes (having high blood sugar levels that are not quite as high as in type 2 diabetes).
Weight Management
Many supplements, including ginger, are marketed to help achieve weight loss.
The results of studies on the effectiveness of ginger in weight loss have been mixed. Any benefit of ginger for weight loss has been small and mainly concern ginger powder (dried and ground ginger), not ginger root extract (fresh ginger).
A meta-analysis from 2019 that pulled results from 14 studies found that ginger supplementation reduced body weight, waist-to-hip ratio, and fasting glucose and improved HDL cholesterol levels. However, there was no effect onbody mass index, triglycerides, and total cholesterol (includes both HDL and LDL cholesterol).
Women who are overweight have also been found to lose about 2 to 4 pounds of body weight when supplementing with ginger extract, green tea, and capsaicin (chili pepper extract) for eight weeks. However, this study evaluated this combination and not ginger alone.
While ginger may help when used in conjunction with lifestyle changes, the research suggested that weight loss was not substantial. While supplements may offer additional help, ginger alone is not the solution for weight loss.
How to Add Ginger to Your Diet
Ginger in Foods
Ginger can easily be incorporated into foods. You can buy fresh ginger, ginger paste, ginger powders, or candied ginger. Ways to include ginger in your diet include adding it to:
Fresh ginger is typically sliced, minced, or grated and added to sauces, dressings, or marinades for flavor. Fresh ginger isn’t usually eaten raw. It may be pickled and offered with sushi or mixed into a sauce or dressing.
Powdered and candied ginger have a more intense flavor and are often added to beverages or baked goods.
Tips for purchasing and storing ginger include:
Very little research has been done on the health benefits of ginger tea. Ginger ale contains little ginger and barely any gingerols, but it has plenty of sugar. Ginger “shots” are also available.
Ginger Supplements
Ginger supplements are available in many different forms, including capsules, tinctures, and oils.
Since ginger supplements are derived from the ginger plant, they may be contaminated with heavy metals like lead, cadmium, or arsenic. When looking for a supplement, select ones that have been independently tested throughConsumerLab.com,NSF.org, orU.S. Pharmacopeia (USP).
Look for the following when evaluating ginger supplements:
What Is the Difference Between Ginger Root and Ginger Powder?Ginger rootrefers to the fresh form of ginger.Ginger powderis ginger that has been dried and ground into a powder. Both forms of ginger offer health benefits.Ginger powder has a longer shelf life than ginger root. Although ginger powder may mix into foods more easily, ginger root has more texture and adds a greater sweet and spicy flavor to dishes. Ginger powder has a more mild flavor.If you need to substitute ginger powder for fresh ginger, one-fourth teaspoon of ginger powder is recommended for every tablespoon.
What Is the Difference Between Ginger Root and Ginger Powder?
Ginger rootrefers to the fresh form of ginger.Ginger powderis ginger that has been dried and ground into a powder. Both forms of ginger offer health benefits.Ginger powder has a longer shelf life than ginger root. Although ginger powder may mix into foods more easily, ginger root has more texture and adds a greater sweet and spicy flavor to dishes. Ginger powder has a more mild flavor.If you need to substitute ginger powder for fresh ginger, one-fourth teaspoon of ginger powder is recommended for every tablespoon.
Ginger rootrefers to the fresh form of ginger.Ginger powderis ginger that has been dried and ground into a powder. Both forms of ginger offer health benefits.
Ginger powder has a longer shelf life than ginger root. Although ginger powder may mix into foods more easily, ginger root has more texture and adds a greater sweet and spicy flavor to dishes. Ginger powder has a more mild flavor.
If you need to substitute ginger powder for fresh ginger, one-fourth teaspoon of ginger powder is recommended for every tablespoon.
Are There Any Side Effects?
Ginger is generally safe. Some may experience mild side effects, including:
There is not much safety data on taking ginger during pregnancy or while breastfeeding. It appears to be safe to take for morning sickness, but you should still talk to your healthcare provider or obstetrician before taking any supplements.
Ginger may increase the risk of bleeding. People with bleeding disorders should exercise caution when taking supplements and discuss with their providers before starting any supplements, including ginger.
Due to the increased risk of bleeding or slowed blood clotting, it is suggested to stop using ginger for two weeks before planned surgeries.
Ginger should be avoided for people with kidney or liver disease, as safety has not been established in these groups.
Ginger may interact with several, different prescription medications.This is yet another reason to discuss taking supplements with your healthcare provider to be sure any supplements are right for you. Interactions may occur with:
Summary
Ginger is an herbal remedy used for thousands of years. It is thought to relieve nausea, help digestion, and soothe menstrual cramps. Ginger has also been studied for other purposes, such as controlling blood sugar in diabetes and aiding in weight loss. However, the research has mixed results and is difficult to interpret due to variable study methods.
Adding ginger to your diet can be simple and will add flavor to dishes. When supplementing ginger, always speak with your healthcare provider first to be sure the supplement is right for you.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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