Table of ContentsView AllTable of ContentsAnti-Inflammatory PropertiesOther Health BenefitsNutrition and DosageWho Should Avoid GingerPossible Side Effects
Table of ContentsView All
View All
Table of Contents
Anti-Inflammatory Properties
Other Health Benefits
Nutrition and Dosage
Who Should Avoid Ginger
Possible Side Effects
Ginger comes from a flowering plant that originated in Southeast Asia. The popular spice has been used for medicinal purposes since ancient times and is also a common ingredient in many culinary dishes.
Gingercan help with nausea, stomach problems, the common cold, inflammation, and more. Itsantioxidantandanti-inflammatoryproperties may protect against cancer, neurological disorders, and other diseases.
You can consume fresh, dried, or powdered ginger. Or, you can make ginger teas, oils, or juices. Some people take ginger supplements as a way to reap the possible health benefits.
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Ginger’s Anti-Inflammatory Properties
Ginger contains over 400 natural compounds, many of which act againstinflammation.One review of more than 16 studies found that the chemicals in ginger have powerful anti-inflammatory properties.
Chronic inflammationoccurs when your body’s immune system is constantly overstimulated.It is a contributing factor to more than half of deaths worldwide and plays a role in the development of many different diseases, including:
Research suggests that ginger may affect many common inflammatory diseases.
A Word From VerywellSome research suggests ginger may improve digestion, reduce nausea, and relieve pain, among other benefits. A diet rich in antioxidant and anti-inflammatory foods, like ginger, may help prevent chronic diseases and certain types of cancer.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Some research suggests ginger may improve digestion, reduce nausea, and relieve pain, among other benefits. A diet rich in antioxidant and anti-inflammatory foods, like ginger, may help prevent chronic diseases and certain types of cancer.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Some research suggests ginger may improve digestion, reduce nausea, and relieve pain, among other benefits. A diet rich in antioxidant and anti-inflammatory foods, like ginger, may help prevent chronic diseases and certain types of cancer.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Reduces Gas and Improves Digestion
Relieves Nausea
Ginger may help relieve nausea. One review found that the spice can improvemorning sicknessin pregnant people and nausea in people who receivechemotherapy. Ginger has also been shown to prevent nausea and vomiting in people who undergo surgery.Researchers believe special compounds in ginger called gingerols and shogaols are responsible for its anti-nausea effect.
Supports the Immune System
Ginger may have antimicrobial properties, which can help boost yourimmune system. Laboratory research shows ginger has higher antibacterial effects than antibiotics against the bacteria that causestrep throat.Some chew on fresh ginger root or add it to hot water to ease a sore throat.
How a Daily Ginger Shot Could Be the Natural Boost You Need
Relieves Pain and Sore Muscles
Ginger may help lessen pain and ease muscle soreness. In one study, people who took 4 grams (g) of a ginger supplement for five days noticed a delay in muscle soreness after intense exercise compared to those who took a placebo.Another review found that ginger may help lessen pain before or during a person’smenstrual period.
Supports Cardiovascular Health
Lowers Cancer Risk
The antioxidants in ginger may reduce cellular damage, which can lead to cancer. One review found that ginger may reduce a person’s risk of certain cancers, including:
However, more research is needed to determine how effective the spice is in protecting against cancer.
Ginger doesn’t provide a lot of calories, vitamins, or minerals. Five slices of ginger root contain only about 9 calories.
Though the exact dosage of ginger for health purposes has not been determined, most research has included dosages between 170 milligrams (mg) or 1 g three to four times daily. Adults should not take more than 4 g of ginger daily. Pregnant women should not take more than 1 g per day.
How Can Turmeric and Ginger Provide Health Benefits?
Ginger is safe for most people to consume, but some individuals should avoid it. The spice may not be suitable if you’re pregnant and close to giving birth, have a history ofmiscarriage, or experience vaginal bleeding during pregnancy. Additionally, people with blood-clotting disorders may not be able to take ginger, as higher doses of ginger can increase the risk of bleeding.
Speak with your healthcare provider about taking ginger if you have any underlying conditions.
Medication Interactions
Ginger can interact with some medications. It may increase the risk of bleeding in people who takeblood thinners, such as Jantoven (warfarin), aspirin, or others. Ginger should also be used with caution in people who take diabetes medications or antiplatelet drugs.
Though ginger is a natural spice, it can cause unwanted symptoms in some people, especially at higher doses.
When ginger is taken in higher doses, it can lead to common side effects, such as:
In rare cases, ginger can cause severe side effects, such as:
Summary
Ginger is an anti-inflammatory spice that may offer health benefits. Some research suggests that it may improve digestive health, protect against disease, relieve pain, support the immune system, and more. However, more rigorous studies are needed to determine ginger’s optimal dosage and precise effectiveness.
You can sprinkle ginger into your favorite dishes or take a ginger supplement. Let your healthcare provider know before adding any supplement to your diet, including ginger.
17 SourcesVerywell 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.Pázmándi K, Szöllősi AG, Fekete T.The “root” causes behind the anti-inflammatory actions of ginger compounds in immune cells.Front Immunol. 2024;15:1400956. doi:10.3389/fimmu.2024.1400956Inserra P, Brooks A.Getting to the root of chronic inflammation: ginger’s antiinflammatory properties. In:Nutritional Modulators of Pain in the Aging Population. Elsevier; 2017:67-73. doi:10.1016/B978-0-12-805186-3.00005-9Harvard Health Publishing.What is chronic inflammation?National Institute of Environmental Health Sciences.Inflammation.Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P.Effect of ginger on inflammatory diseases.Molecules. 2022;27(21):7223. doi:10.3390/molecules27217223Aregawi LG, Shokrolahi M, Gebremeskel TG, Zoltan C.The effect of ginger supplementation on the improvement of dyspeptic symptoms in patients with functional dyspepsia.Cureus. 15(9):e46061. doi:10.7759/cureus.46061Anh NH, Kim SJ, Long NP, et al.Ginger on human health: a comprehensive systematic review of 109 randomized controlled trials.Nutrients. 2020;12(1):157. doi:10.3390/nu12010157Lete I, Alluέ J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integrative Medicine Insights. 2016;11. doi:10.4137/IMI.S36273Sebiomo, A.,et al.(2011).Comparative studies of antibacterial effect of some antibiotics and ginger (Zingiber officinale) on two pathogenic bacteria.Matsumura MD, Zavorsky GS, Smoliga JM.The effects of pre-exercise ginger supplementation on muscle damage and delayed onset muscle soreness.Phytother Res. 2015;29(6):887-893. doi:10.1002/ptr.5328Chen CX, Barrett B, Kwekkeboom KL. Efficacy of oral ginger (zingiber officinale) for dysmenorrhea: a systematic review and meta‐analysis. Calapai G, ed.Evidence-Based Complementary and Alternative Medicine.2016;2016(1):6295737. doi:10.1155/2016/6295737Wang Y, Yu H, Zhang X, et al.Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study.Nutrition. 2017;36:79-84. doi:10.1016/j.nut.2016.05.009Prasad S, Tyagi AK.Ginger and its constituents: role in prevention and treatment of gastrointestinal cancer.Gastroenterol Res Pract. 2015;2015:142979. doi:10.1155/2015/142979U.S. Department of Agriculture.Ginger root, raw.Mount Sinai.Ginger.Johns Hopkins Medicine.Ginger benefits.National Center for Complementary and Integrative Health.Ginger.
17 Sources
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.Pázmándi K, Szöllősi AG, Fekete T.The “root” causes behind the anti-inflammatory actions of ginger compounds in immune cells.Front Immunol. 2024;15:1400956. doi:10.3389/fimmu.2024.1400956Inserra P, Brooks A.Getting to the root of chronic inflammation: ginger’s antiinflammatory properties. In:Nutritional Modulators of Pain in the Aging Population. Elsevier; 2017:67-73. doi:10.1016/B978-0-12-805186-3.00005-9Harvard Health Publishing.What is chronic inflammation?National Institute of Environmental Health Sciences.Inflammation.Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P.Effect of ginger on inflammatory diseases.Molecules. 2022;27(21):7223. doi:10.3390/molecules27217223Aregawi LG, Shokrolahi M, Gebremeskel TG, Zoltan C.The effect of ginger supplementation on the improvement of dyspeptic symptoms in patients with functional dyspepsia.Cureus. 15(9):e46061. doi:10.7759/cureus.46061Anh NH, Kim SJ, Long NP, et al.Ginger on human health: a comprehensive systematic review of 109 randomized controlled trials.Nutrients. 2020;12(1):157. doi:10.3390/nu12010157Lete I, Alluέ J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integrative Medicine Insights. 2016;11. doi:10.4137/IMI.S36273Sebiomo, A.,et al.(2011).Comparative studies of antibacterial effect of some antibiotics and ginger (Zingiber officinale) on two pathogenic bacteria.Matsumura MD, Zavorsky GS, Smoliga JM.The effects of pre-exercise ginger supplementation on muscle damage and delayed onset muscle soreness.Phytother Res. 2015;29(6):887-893. doi:10.1002/ptr.5328Chen CX, Barrett B, Kwekkeboom KL. Efficacy of oral ginger (zingiber officinale) for dysmenorrhea: a systematic review and meta‐analysis. Calapai G, ed.Evidence-Based Complementary and Alternative Medicine.2016;2016(1):6295737. doi:10.1155/2016/6295737Wang Y, Yu H, Zhang X, et al.Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study.Nutrition. 2017;36:79-84. doi:10.1016/j.nut.2016.05.009Prasad S, Tyagi AK.Ginger and its constituents: role in prevention and treatment of gastrointestinal cancer.Gastroenterol Res Pract. 2015;2015:142979. doi:10.1155/2015/142979U.S. Department of Agriculture.Ginger root, raw.Mount Sinai.Ginger.Johns Hopkins Medicine.Ginger benefits.National Center for Complementary and Integrative Health.Ginger.
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.
Pázmándi K, Szöllősi AG, Fekete T.The “root” causes behind the anti-inflammatory actions of ginger compounds in immune cells.Front Immunol. 2024;15:1400956. doi:10.3389/fimmu.2024.1400956Inserra P, Brooks A.Getting to the root of chronic inflammation: ginger’s antiinflammatory properties. In:Nutritional Modulators of Pain in the Aging Population. Elsevier; 2017:67-73. doi:10.1016/B978-0-12-805186-3.00005-9Harvard Health Publishing.What is chronic inflammation?National Institute of Environmental Health Sciences.Inflammation.Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P.Effect of ginger on inflammatory diseases.Molecules. 2022;27(21):7223. doi:10.3390/molecules27217223Aregawi LG, Shokrolahi M, Gebremeskel TG, Zoltan C.The effect of ginger supplementation on the improvement of dyspeptic symptoms in patients with functional dyspepsia.Cureus. 15(9):e46061. doi:10.7759/cureus.46061Anh NH, Kim SJ, Long NP, et al.Ginger on human health: a comprehensive systematic review of 109 randomized controlled trials.Nutrients. 2020;12(1):157. doi:10.3390/nu12010157Lete I, Alluέ J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integrative Medicine Insights. 2016;11. doi:10.4137/IMI.S36273Sebiomo, A.,et al.(2011).Comparative studies of antibacterial effect of some antibiotics and ginger (Zingiber officinale) on two pathogenic bacteria.Matsumura MD, Zavorsky GS, Smoliga JM.The effects of pre-exercise ginger supplementation on muscle damage and delayed onset muscle soreness.Phytother Res. 2015;29(6):887-893. doi:10.1002/ptr.5328Chen CX, Barrett B, Kwekkeboom KL. Efficacy of oral ginger (zingiber officinale) for dysmenorrhea: a systematic review and meta‐analysis. Calapai G, ed.Evidence-Based Complementary and Alternative Medicine.2016;2016(1):6295737. doi:10.1155/2016/6295737Wang Y, Yu H, Zhang X, et al.Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study.Nutrition. 2017;36:79-84. doi:10.1016/j.nut.2016.05.009Prasad S, Tyagi AK.Ginger and its constituents: role in prevention and treatment of gastrointestinal cancer.Gastroenterol Res Pract. 2015;2015:142979. doi:10.1155/2015/142979U.S. Department of Agriculture.Ginger root, raw.Mount Sinai.Ginger.Johns Hopkins Medicine.Ginger benefits.National Center for Complementary and Integrative Health.Ginger.
Pázmándi K, Szöllősi AG, Fekete T.The “root” causes behind the anti-inflammatory actions of ginger compounds in immune cells.Front Immunol. 2024;15:1400956. doi:10.3389/fimmu.2024.1400956
Inserra P, Brooks A.Getting to the root of chronic inflammation: ginger’s antiinflammatory properties. In:Nutritional Modulators of Pain in the Aging Population. Elsevier; 2017:67-73. doi:10.1016/B978-0-12-805186-3.00005-9
Harvard Health Publishing.What is chronic inflammation?
National Institute of Environmental Health Sciences.Inflammation.
Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P.Effect of ginger on inflammatory diseases.Molecules. 2022;27(21):7223. doi:10.3390/molecules27217223
Aregawi LG, Shokrolahi M, Gebremeskel TG, Zoltan C.The effect of ginger supplementation on the improvement of dyspeptic symptoms in patients with functional dyspepsia.Cureus. 15(9):e46061. doi:10.7759/cureus.46061
Anh NH, Kim SJ, Long NP, et al.Ginger on human health: a comprehensive systematic review of 109 randomized controlled trials.Nutrients. 2020;12(1):157. doi:10.3390/nu12010157
Lete I, Alluέ J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integrative Medicine Insights. 2016;11. doi:10.4137/IMI.S36273
Sebiomo, A.,et al.(2011).Comparative studies of antibacterial effect of some antibiotics and ginger (Zingiber officinale) on two pathogenic bacteria.
Matsumura MD, Zavorsky GS, Smoliga JM.The effects of pre-exercise ginger supplementation on muscle damage and delayed onset muscle soreness.Phytother Res. 2015;29(6):887-893. doi:10.1002/ptr.5328
Chen CX, Barrett B, Kwekkeboom KL. Efficacy of oral ginger (zingiber officinale) for dysmenorrhea: a systematic review and meta‐analysis. Calapai G, ed.Evidence-Based Complementary and Alternative Medicine.2016;2016(1):6295737. doi:10.1155/2016/6295737
Wang Y, Yu H, Zhang X, et al.Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study.Nutrition. 2017;36:79-84. doi:10.1016/j.nut.2016.05.009
Prasad S, Tyagi AK.Ginger and its constituents: role in prevention and treatment of gastrointestinal cancer.Gastroenterol Res Pract. 2015;2015:142979. doi:10.1155/2015/142979
U.S. Department of Agriculture.Ginger root, raw.
Mount Sinai.Ginger.
Johns Hopkins Medicine.Ginger benefits.
National Center for Complementary and Integrative Health.Ginger.
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