6 Health Benefits of Ginger, Backed by Science

Ginger is a spice that comes from the rhizome (or root) of the flowering plant Zingiber 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.

Ginger may 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.

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 and chemotherapy-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.

Serotonin receptors 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:

• One comprehensive systematic review found that ginger alleviates nausea and vomiting when compared to a placebo and provides similar effects to other traditional treatments used for hyperemesis gravidarum (severe nausea and vomiting during pregnancy).
• Two reviews that evaluated the research on ginger for CINV found that ginger did not help with nausea, but 1 gram of ginger for at least four days reduced chemo-induced vomiting.
• A separate review found that ginger capsules used with antiemetic drugs improved CINV.

It should be noted that some anticancer drugs may interact with ginger. Therefore, ginger supplementation should be vetted by the healthcare provider who is managing cancer treatments.

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.

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 as free radicals. Over time, free radicals can damage healthy cells.

Ginger supplementation has had a significant lowering effect on markers of oxidative 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:

• Belching
• Bloating
• Constipation
• Gas
• Heartburn
• Indigestion
• Nausea

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 of dyspepsia (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.

4. Can Reduce Arthritis Pain

The effects of ginger have been studied for managing symptoms associated with osteoarthritis (OA) and rheumatoid 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-inflammatory cytokines (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.

5. May Reduce Cholesterol

High cholesterol is 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 of triglycerides (fat in the blood), low-density lipoprotein (LDL) cholesterol (considered “bad” cholesterol), and high-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

Painful menstrual cramps are known as dysmenorrhea. 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 as NSAIDs for 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.

Unproven Uses

Fighting Infections

Ginger has long been touted as a natural remedy for fighting infection. Ginger shots are frequently promoted during flu season to prevent illness. One review concluded that an anti-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:

• Reduce fasting blood sugar levels
• Reduce HbA1c levels (a measure of glucose control over the previous three months)
• Reduce blood pressure
• Improve lipid profile
• Reduce insulin resistance (when the body becomes intolerant to a hormone that helps regulate blood sugar) and sensitivity

However, a 2024 meta-analysis published in Clinical Nutrition found that ginger supplementation did not have a significant effect on blood sugar levels in people with type 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 on body 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:

• Curries
• Dressings or sauces
• Smoothies
• Soups or stews
• Stir-fries

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:

• When shopping for fresh ginger, look for pieces with taut skin and no wrinkling.
• Fresh ginger should be firm to the touch; avoid any pieces that are too soft.
• For storage, keep fresh ginger in a cool, dark place or refrigerated.
• Store dry ginger in an airtight container and away from light, heat, and humidity.

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 third-party tested through ConsumerLab.com, NSF.org, or U.S. Pharmacopeia (USP).

Look for the following when evaluating ginger supplements:

• The plant name of ginger (Zingiber officinale)
• The form of ginger used (powder or extract)
• Amount of ginger per serving
• Amount of gingerols or shogaols (could differ significantly among products)

Supplement use should always be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease. 

Are There Any Side Effects?

Ginger is generally safe. Some may experience mild side effects, including:

• Burping
• Diarrhea
• Heartburn
• Stomachaches

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.

Interactions

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:

• Antidiabetic medications: Since ginger may also lower blood sugar levels, there is a risk of hypoglycemia (excessively low blood sugar) when taking ginger when you also are on medications used to treat diabetes.
• Anticoagulants (blood thinners): Since ginger may slow blood clotting similarly to these medications, taking ginger and anticoagulants may increase the risk of bruising and bleeding. You should discuss this with your healthcare provider. They may monitor your blood levels closely and need to adjust your medication dose if you add ginger.
• Calcium channel blockers: Ginger may lower blood pressure, which could cause it to go too low (hypotension) when combined with these medications.
• Antibiotics: Ginger may increase the amount of medication absorbed and increase the effects (and side effects) of the medication.
• Medications metabolized in the liver by cytochrome P450: Ginger may increase how quickly the medications are broken down, increasing their effects (and side effects).

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.