12 health benefits of ginger

Ginger benefits | Ginger side effects | Is ginger safe to take every day?

Ginger isn’t just for stir-fries. Inside the plant’s gnarly, knobby roots (called rhizomes) are body-boosting antioxidants (molecules that ward off cell damage), anti-inflammatories, and germ-busting antimicrobial agents. Studies suggest these good-for-you substances can do everything from fighting nausea and chronic inflammation to warding off infection and pain—and maybe even cancer.

Ginger—known in plant terms as Zingiber officinale—is in the same plant family as another spice superstar, turmeric. Ginger has been used in Eastern medicine since the 9th century. It’s loaded with compounds called shogaols and gingerols—with 6-gingerol and 6-shogaol seeming particularly beneficial—that have a range of medicinal properties. One caveat: Before you take ginger supplements, or, really, any new supplement, talk to your healthcare provider to confirm it’s safe for you.

It’s also a good idea to make sure whatever ginger supplement you take has third party oversight. Supplements are not highly regulated. “The concentration of ginger can vary widely between fresh ginger root, pills, extracts, and powder—and it’s not standardized,” explains Heather Moday, MD, an immunologist, functional medicine specialist and author of The Immunotype Breakthrough. “Therefore, outside of ingesting ginger root on its own and using fresh ginger tea, one should use supplements that carry a National Science Foundation (NSF) or U.S. Pharmacopeia stamp on the label.”

Herbs are pharmacologically active and can positively or negatively impact your health. Positive effects may include improvement of disease-specific outcomes. Negative effects may include adverse side effects and drug-herb interactions. The U.S. Joint Commission now requires that herb and supplement use be recorded and reconciled as part of the medication list in the hospital medical record. 

12 health benefits of ginger

Ginger isn’t a cure-all and is not a substitute for bona fide medical treatment. However, research has shown it may have some health-boosting properties.

1. Eases nausea and vomiting
2. Relieves pain
3. Lowers blood sugar
4. Improves brain health
5. Decreases migraine pain
6. Reduces arthritis inflammation
7. Helps with weight loss
8. Lowers cholesterol levels
9. Prevents infection
10. Lowers blood pressure
11. Faster muscle recovery
12. Reduces menstrual bleeding

1. Ease nausea and vomiting

Ginger has long been used to combat symptoms of nausea and vomiting, although researchers aren’t sure why it works. It could be that ginger helps speed up gastrointestinal motility, reducing the likelihood that food will languish in the stomach and produce indigestion, bloating, gas, an upset stomach, and nausea. One other theory is that ginger may centrally affect serotonin receptor subtypes to fight nausea.

One literature review looking at 10 studies using ginger capsules and ginger powder in easing chemotherapy-induced nausea and vomiting (CINV) found that ginger was “significantly effective” in controlling acute CINV on day 1 after chemotherapy, but not effective against nausea and vomiting after day 1 of chemotherapy. However, other research looking at ginger and the nausea that can accompany chemotherapy found no benefit.

In another research review looking at the effects of ginger in decreasing morning sickness in pregnant women, researchers found that consuming one gram of fresh ginger root for four days “significantly” decreased nausea and vomiting in the women with no harm to their unborn babies (still, check with your doctor before taking any medication, supplement, or herb during pregnancy).

Ginger also seems effective in reducing nausea from motion sickness. In a study involving naval cadets who were unaccustomed to sailing in rough seas, those who took one gram of powdered ginger root were less likely to experience vomiting and cold sweating—hallmarks of seasickness—than those who took a placebo.

“I get seasick easily and I take 500-1,000 mg of ginger about 15-30 minutes before going out on a boat,” says Anthony Kaveh, MD, an anesthesiologist and integrative medicine specialist in the San Francisco Bay area. “In a pinch, you can also peel an inch or two of fresh ginger root and chew or suck on it before a nauseating event.”

2. Relieve pain

Ginger is thought to reduce pain in a number of ways, including by blocking prostaglandins. Prostaglandins are a naturally occurring substance that increases inflammation and plays a role in the cramping of smooth muscle. A study of young women with menstrual pain (called dysmenorrhea) found that those who took capsulized ginger experienced as much pain relief as those who took Novafen, a pain reliever and anti-inflammatory. In another study of those undergoing dental surgery, 500 mg of ginger powder taken orally at regular intervals reduced pain as effectively as 400 mg of ibuprofen.

3. Lower blood sugar in people with Type 2 diabetes

In a review of four high-quality randomized clinical trials, people with Type 2 diabetes who were given 1,600-3,000 mg of ginger powder daily for 8-12 weeks, lowered their fasting blood sugar levels as well as their HbA1C levels (a measurement of blood sugar used to diagnose diabetes; a normal level is below 5.7%) when compared to people who were given a placebo. Researchers aren’t entirely sure why ginger seems to be beneficial, but one theory is that ginger may indirectly suppress factors that lead to problems with glucose control.

RELATED: What are normal blood glucose levels?

4. Improve brain health

A study of 60 middle-aged women found those taking 400-800 mg of ginger once a day for two months had better brain functioning (for example, better attention and memory) compared to women who took a placebo. Similar findings were found in a study of post-menopausal women taking a ginger supplement for three months.

5. Improve migraine pain

A study of people with episodic migraine (defined as one to six migraine attacks per month) found that those treated with 400 mg of ginger extract in addition to an anti-inflammatory delivered intravenously (IV) had significantly less pain at .5, 1.5 and 2 hours post treatment than those who only got the IV anti-inflammatory medication.

6. Reduce arthritis inflammation

Research involving older people with osteoarthritis of the knee were given either a 500 mg capsule of ginger powder daily for three months or a placebo containing only starch. At the end of the three months, those taking the ginger powder had lower levels of inflammatory markers (molecules that indicate inflammation in the body) in their blood than those in the placebo group. The researchers suspect that the anti-inflammatory properties of ginger—or more specifically, the gingerols and shogaols compounds in ginger—decrease the inflammatory factors involved in osteoarthritis. Other research looking at ginger’s effect on rheumatoid arthritis (an arthritis that stems from a malfunction in the immune system) has shown promise, but scientists note that more data is needed. Research is also needed to investigate the change in quality of life of those with knee pain who took ginger.

RELATED: Osteoarthritis vs. rheumatoid arthritis

7. Decrease body fat

In one small study, 80 obese women consumed either 100 mg of steamed ginger ethanolic extract (which is higher in 6-shogaol than other ginger products) in a capsule or a placebo over a 12-week period. At the end of the study period, mean body weight, body mass index (BMI) and body fat were significantly lower in the group who took the ginger extract. 

8. Reduce cholesterol levels

In a very small study from 2008, 45 people with high cholesterol were given 3 grams of ginger divided into three doses per day. Another 40 people with high cholesterol were given a placebo. At the end of the 45-day study, both groups saw a reduction in triglycerides, cholesterol and low-density lipoproteins (LDL, the “lousy” cholesterol) and very low-density lipoprotein (VLDL). But those in the ginger group saw a bigger reduction, while high-density lipoprotein (the “good” cholesterol) increased.

9. Prevent infection

Research has shown that ginger extract, used in a mouthwash, can stop the formation of certain oral fungi, especially those caused by Candida yeast. Of note, most candida yeast in the mouth is insignificant and asymptomatic. Another study shows that 10% ginger extract can fight against other bacteria commonly found in the mouth, including S. mutans and E. faecalis, the latter of which can also be found in the gut and genital tract.

10. Lower blood pressure

A review of six clinical trials with more than 300 study subjects found that the use of ginger can lower both systolic (the top number in a blood pressure reading) and diastolic (the bottom number) blood pressure. But ginger only seemed to be beneficial when study subjects were younger than 50 years of age and used the ginger at a dose of more than 3 grams a day for fewer than eight weeks.

RELATED: What are normal blood pressure levels?

11. Improve muscle recovery after intense exercise

Researchers found that when study subjects were given 4 grams of ginger for five days prior to intense exercise, their muscles recovered faster than those in the placebo group, although the ginger had no effect on preventing muscle damage.

12. Reduce heavy menstrual bleeding

One study on high school girls with heavy menstrual bleeding found that when the girls were given ginger, they experienced significantly less blood loss than those taking a placebo.

Other potential benefits of ginger

There are other areas where ginger shows promise, but the science is still lacking. Overall, more clinical data, especially in humans, is needed to assess ginger’s impact on: 

• Sperm count and motility: One study on mice found that when male mice ate a diet supplemented with ginger, the quantity and quality of their sperm increased compared to the mice that received a placebo.
• Skin irritation: Research conducted on mice found that 6-shogaol, a compound in ginger with anti-inflammatory effects, can help treat and prevent the skin irritation that comes from allergies.
• Cough: When researchers treated smooth muscle with ginger powder, it relaxed after 30 minutes. This finding could have important implications for people with asthma and other airway diseases. 
• Cancer cell growth: One study looking at ovarian cancer cells in vitro (aka, in a laboratory test tube) found that ginger inhibited the growth of cancer cells and impacted their blood supply, which, in turn, decreased their growth. Scientists caution, however, that ginger is in no way a substitute for cancer treatment provided by a medical professional.

Ginger side effects

While the Food and Drug Administration (FDA) doesn’t regulate herbal supplements like ginger, it is on the FDA’s list of substances that are “generally recognized as safe.” Research also indicates that taking a daily dose of ginger at 4 grams or less is safe.

“Given the excellent safety profile of ginger, there’s no downside to trying it for pain, nausea, or inflammation,” Dr. Moday says. “For example, if you can decrease inflammation and pain with ginger instead of taking NSAIDS, which have multiple side effects, then this is a great idea. The only disadvantage is that there isn’t a lot of standardization regarding the exact beneficial dosages in the supplement forms, as it likely changes depending on what you are trying to treat. However, because of the safety profile, one can start with a low dose of say 250 mg and increase up to 2,000 mg as tolerated.”

Ginger isn’t without its risks, however. At high doses (more than 4 grams per day for adults, say experts at Mount Sinai, and only 1 gram for pregnant women), ginger can cause:

• Heartburn
• Belching
• Diarrhea
• Irritation of the mouth

These side effects can be reduced if you take ginger in capsule form and/or take it with meals.

Is it safe to take ginger every day?

For most people, the answer is yes. While anyone wanting to take ginger should speak with their healthcare provider first, getting your doctor’s okay is particularly important for people with certain conditions or who take certain drugs, including people who:

• Take blood thinners or have bleeding disorders. Ginger can increase the risk of bleeding.
• Take medications for diabetes. Coupled with medication, ginger may lower blood sugar too much. Your provider may need to adjust dosages.
• Take blood pressure medication. In addition to the medication, ginger may lower blood pressure to an unhealthy level.
• Are scheduled for surgery. As mentioned above, ginger can increase the risk of bleeding.