Ginger:18 Health Benefits, Side Effects & How to Take It

From ancient Asia to modern kitchen cabinets, ginger has maintained its status as nature’s golden healer for over 5,000 years. This knobby, aromatic root isn’t just a culinary superstar —it’s also a medicinal powerhouse. Whether you’re seeking relief from nausea, fighting inflammation, or simply enhancing your daily cuisine, ginger offers an impressive array of benefits.

This article will explore ginger’s impressive nutritional profile, dive into 18 amazing health benefits, and discuss potential side effects. In addition, we will also share the most effective ways to incorporate this versatile remedy into your daily routine.

What is Ginger?

Ginger (Zingiber officinale) is a flowering plant whose rhizome or root is widely used as a spice and traditional medicine. Native to Southeast Asia, this knobby, tan-colored root has been cultivated for over 5,000 years. This makes it one of the oldest documented medicinal foods in human history.

What makes ginger so powerful are its bioactive compounds, particularly gingerols, shogaols, and paradols. These natural chemicals are responsible for ginger’s pungent flavor and most of its therapeutic effects. Fresh ginger contains higher amounts of gingerols, while dried or heated ginger contains more shogaols, which are even more potent.

Nutrition Facts of Ginger

Here’s the nutritional breakdown for 100 grams of fresh ginger root:

Beyond these basic nutrients, ginger contains over 400 different compounds. The most important of these are the bioactive compounds gingerols, shogaols, and zingerone, which are responsible for ginger’s distinct flavor and medicinal properties.

18 Science-Backed Health Benefits of Ginger

1. Powerful Anti-Nausea Treatment

Perhaps ginger’s most well-known benefit is its ability to ease nausea and vomiting. Whether you’re experiencing morning sickness, motion sickness, or post-surgical nausea, ginger can provide significant relief.

A review of 12 studies involving 1,278 pregnant women found that 1.1-1.5 grams of ginger significantly reduced symptoms of morning sickness. Unlike many anti-nausea medications, ginger works without causing drowsiness. It is considered safe for pregnancy when used in appropriate amounts.

How to use it: Chew on a small piece of fresh ginger, sip ginger tea, or take a ginger supplement (typically 250mg four times daily) before traveling or when feeling nauseous.

2. Reduces Muscle Pain and Soreness

If you’re an active person who deals with exercise-induced muscle pain, ginger might become your new workout buddy. Research suggests that daily ginger consumption can reduce exercise-induced muscle pain and soreness.

A study found that daily ginger supplementation reduced exercise-induced muscle pain by 25% compared to a placebo. The anti-inflammatory compounds in ginger are believed to be responsible for this effect.

How to use it: Take 2 grams of ginger daily for at least 11 days before your workout regimen to reduce delayed-onset muscle soreness.

3. Potent Anti-Inflammatory and Antioxidant Properties

Chronic inflammation contributes to numerous diseases, including heart disease, diabetes, cancer, and arthritis. Ginger contains powerful anti-inflammatory compounds that may help prevent and treat these conditions.

The key anti-inflammatory compounds in ginger, gingerols and shogaols, inhibit the production of pro-inflammatory cytokines and chemokines. Additionally, ginger is packed with antioxidants that protect your cells from oxidative stress caused by free radicals.

A 2016 review found that ginger’s anti-inflammatory effects were comparable to those of non-steroidal anti-inflammatory drugs (NSAIDs), but without the side effects.

How to use it: Incorporate fresh or dried ginger into your daily diet through cooking, or take a supplement containing 500-1,000mg of ginger extract daily.

4. Helps Manage Osteoarthritis Symptoms

For those suffering from osteoarthritis, especially of the knee, ginger may offer natural pain relief. Multiple studies have found that ginger extract can significantly reduce pain and disability in people with osteoarthritis.

A 2001 study of 247 patients with osteoarthritis of the knee found that those taking ginger extract experienced less pain and required fewer pain medications.

Robert, 67, who has struggled with knee arthritis for years, notes: “I was skeptical at first, but after adding ginger tea to my daily routine for about a month, I noticed I could walk up stairs with significantly less pain. It hasn’t cured my arthritis, but it’s made living with it much more manageable.”

How to use it: Consider taking 500-1,000mg of ginger extract daily or drinking 2-3 cups of ginger tea to help manage arthritis symptoms.

5. Lowers Blood Sugar Levels and Improves Heart Disease Risk Factors

Emerging research suggests that ginger may have powerful anti-diabetic properties. A 2015 study found that 2 grams of ginger powder per day lowered fasting blood sugar by 12% in people with type 2 diabetes and significantly improved HbA1c (a marker of long-term blood sugar levels).

Additionally, ginger appears to improve several heart disease risk factors. Research indicates that ginger can:

• Lower total cholesterol and LDL (bad) cholesterol
• Increase HDL (good) cholesterol
• Reduce triglycerides
• Prevent oxidation of LDL cholesterol, which is a key driver of atherosclerosis

How to use it: Add fresh ginger to meals regularly or take 2-3 grams of ginger powder daily. This can potentially help manage blood sugar and improve heart health markers.

6. May Significantly Reduce Menstrual Pain

For women who experience painful menstrual periods, ginger may offer natural relief. Studies have found that ginger is as effective as common pain medications in reducing menstrual pain.

A study published in the Journal of Alternative and Complementary Medicine found that ginger reduced menstrual pain as effectively as ibuprofen and mefenamic acid, two common pain medications.

How to use it: Take 500mg of ginger powder three times daily from the start of your period to help manage cramps and discomfort.

7. May Help Lower Cholesterol Levels

High levels of LDL (bad) cholesterol are linked to an increased risk of heart disease. Ginger appears to have a positive impact on cholesterol levels.

A study found that 3 grams of ginger powder daily caused significant reductions in most cholesterol markers. Their LDL (bad) cholesterol levels dropped by 10% over the 45-day study period.

How to use it: Take 3 grams of ginger powder daily to potentially help lower cholesterol levels.

8. Contains Anti-Cancer Properties

While more human studies are needed, preliminary research suggests that the bioactive compounds in ginger may have anti-cancer properties. Studies have found that ginger extract can inhibit the growth of various cancer cells, including pancreatic, breast, ovarian, and colorectal cancer cells.

The active component 6-gingerol has been particularly studied for its anti-cancer effects. However, it’s important to note that these findings don’t suggest ginger can treat or prevent cancer in humans.

How to use it: Regularly incorporate ginger into your diet as part of an overall cancer-preventive lifestyle that includes plenty of fruits, vegetables, and other plant foods.

9. Improves Brain Function and Protects Against Alzheimer’s Disease

The anti-inflammatory compounds in ginger may protect against brain aging and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Some studies suggest that ginger can enhance brain function directly and protect against age-related decline in brain function.

Additionally, studies in aged women have found that ginger extract can improve reaction time and working memory, suggesting potential cognitive benefits.

How to use it: Include ginger regularly in your diet, either fresh in cooking or as a tea, to potentially support brain health.

10. Helps Fight Infections

Ginger has natural antimicrobial and antiviral properties that may help fight infections. Gingerol, the main bioactive compound in ginger, can inhibit the growth of many different types of bacteria, including drug-resistant bacteria.

It’s particularly effective against oral bacteria linked to gum diseases like gingivitis and periodontitis. Additionally, ginger may help fight respiratory infections by inhibiting respiratory syncytial virus (RSV) and human rhinovirus (HRV).

How to use it: Sip ginger tea regularly or include fresh ginger in your cooking, especially during cold and flu season.

11. Alleviates Indigestion and Speeds Up Emptying of the Stomach

Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach. Ginger may help by speeding up the emptying of the stomach.

A study of 24 healthy individuals found that taking 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50%. This is beneficial for people with indigestion and related stomach discomfort.

How to use it: Take 1-1.5 grams of ginger before meals to help prevent indigestion.

12. Relieves Gas and Bloating

Ginger has carminative properties, which means it helps eliminate excessive gas from the digestive system and prevents it from forming. This can provide relief from bloating and associated discomfort.

How to use it: Drink ginger tea after meals or chew on a small piece of fresh ginger when experiencing gas or bloating.

13. Boosts Immune System Function

The warming effect of ginger, combined with its antioxidant content, makes it an excellent immune system booster. It can also promote healthy sweating, which can help ward off infections and detoxify the body.

How to use it: Make a warming ginger tea with fresh ginger, lemon, and honey to support immune function, especially during cold weather or when feeling run-down.

14. Promotes Respiratory Health

Ginger’s anti-inflammatory properties extend to the airways, potentially helping to relieve asthma and other respiratory conditions. Its ability to relax the smooth muscles in the airways may help ease breathing difficulties.

How to use it: Drink hot ginger tea with honey to help soothe a sore throat and support respiratory health.

15. May Help Combat Obesity and Promote Weight Loss

Some research suggests that ginger may have anti-obesity effects by increasing thermogenesis (heat production), helping you burn more calories. It may also help reduce feelings of hunger, leading to lower calorie intake.

A 2019 review of studies found that ginger supplementation significantly reduced body weight, waist-to-hip ratio, and hip ratio in people with overweight or obesity.

How to use it: Include ginger in your diet regularly as part of a comprehensive weight management plan that includes healthy eating and regular physical activity.

16. Supports Digestive Enzyme Function

Ginger contains zingibain, a proteolytic enzyme that helps break down protein and enhances the overall digestive process. By stimulating the production of digestive enzymes, ginger helps your body process food more efficiently.

How to use it: Consume a small amount of fresh ginger before or with meals to aid digestion.

17. May Help Reduce Headaches and Migraines

The anti-inflammatory compounds in ginger may help reduce the intensity and frequency of headaches and migraines. Some studies suggest that ginger may work as well as conventional medications for migraine relief.

A 2014 study compared the effectiveness of ginger powder to sumatriptan, a common migraine medication. Remarkably, the study found that ginger was equally effective as the medication in reducing migraine pain, but with fewer side effects.

How to use it: At the first sign of a headache or migraine, mix 1/2 teaspoon of ginger powder or 1-2 teaspoons of fresh grated ginger in warm water and drink it, or take a ginger supplement (550mg).

18. Helps Reduce Symptoms of Dysmenorrhea (Painful Periods)

Beyond just reducing pain, ginger appears to help with other symptoms associated with menstruation. Studies show it can help reduce the severity of pain, nausea, and vomiting related to primary dysmenorrhea.

One study found that ginger managed to reduce symptoms of dysmenorrhea in 82.85% of the women who took it.

How to use it: Take 250mg of ginger powder four times daily for the first three days of your menstrual period.

Potential Side Effects and Precautions

While ginger is generally safe for most people, there are some potential side effects and considerations to keep in mind:

• Mild side effects: Some people may experience heartburn, diarrhea, or mouth irritation, especially when consuming large amounts.
• Blood-thinning effects: Ginger may increase the risk of bleeding. So people taking blood thinners should consult their doctor before using ginger supplements.
• Gallstone issues: Those with gallstone disease should consult their healthcare provider, as ginger may increase bile production.
• Pregnancy considerations: While ginger is generally considered safe for morning sickness, pregnant women should limit intake to 1 gram per day and consult their healthcare provider.
• Medication interactions: Ginger may interact with certain medications, including blood thinners, diabetes medications, and high blood pressure medications.

How to Take Ginger at Home?

Ginger can be incorporated into your routine in numerous ways:

1. Fresh Ginger

• Ginger Tea: Steep 1-2 thin slices of fresh ginger in hot water for 5-10 minutes.
• Added to Meals: Grate or mince fresh ginger into stir-fries, soups, smoothies, or vegetable dishes.
• Ginger Shots: Juice ginger with lemon and a touch of honey for an immune-boosting shot.

2. Dried/Powdered Ginger

• Sprinkled on Food: Add to oatmeal, yogurt, or baked goods.
• In Capsules: Take ginger supplements according to package directions (typically 500-1000mg per day).
• Ginger Tea Bags: Commercial ginger tea bags provide a convenient option.

3. Preserved Forms

• Crystallized/Candied Ginger: Enjoy as a sweet treat or digestive aid after meals.
• Pickled Ginger: Often served with sushi, this can help with digestion.
• Ginger Jam or Marmalade: Spread on toast or crackers.

4. Ginger Extracts and Oils

• Tinctures: Liquid extracts can be added to water or tea.
• Essential Oil: Use in aromatherapy or diluted in carrier oil for topical application (never ingest essential oils unless specifically formulated for internal use).
• Standardized Extracts: Available in supplement form with concentrated amounts of active compounds.

Tips for Consuming Ginger

To maximize benefits and minimize side effects:

• Start Small: Begin with small amounts and gradually increase to assess tolerance.
• Pair with Fat: Consuming ginger with a small amount of fat can enhance absorption of its bioactive compounds.
• Combine with Black Pepper: The piperine in black pepper can increase the bioavailability of ginger’s active compounds.
• Fresh vs. Dried: Fresh ginger contains more gingerol, while dried ginger has more shogaol. Both offer benefits, but with slightly different profiles.
• Optimal Timing: For nausea or motion sickness, take 30-60 minutes before travel. For digestion, consume with or shortly before meals.
• Storage Matters: Properly stored ginger maintains its potency longer (see next section).

How Much Ginger Can You Take in a Day?

1. General Health Maintenance:

• Fresh ginger: 1-2 grams daily (about 1 inch or 2.5cm piece)
• Dried/powdered ginger: 0.5-1 gram daily
• Standardized extract: 100-200mg daily

2. For Specific Conditions:

• Nausea/motion sickness: 1-1.5 grams, 30-60 minutes before travel
• Morning sickness: 0.5-1.5 grams daily, divided into smaller doses
• Digestive issues: 1-2 grams with meals
• Arthritis pain: 2-4 grams daily, divided into smaller doses
• Menstrual pain: 1-1.5 grams for the first three days of menstruation

3. Maximum Safe Amount:

• Most research suggests that up to 4 grams of ginger per day is safe for most healthy adults
• Divided doses (1-2 grams at a time) are better tolerated than single large doses

4. Children and the Elderly:

• Children: Smaller amounts based on age and weight (typically ¼ to ½ adult dose)
• Elderly: Start with lower doses (0.5-1 gram) and increase gradually if needed

5. Pregnancy:

• Limited to 1 gram daily, divided into smaller doses
• Always consult a healthcare provider first

Best Time to Take Ginger

• Morning: Ideal for general health benefits, energy boost, and relieving morning sickness in pregnant women
• 30 Minutes Before Travel: Best timing for preventing motion sickness
• Before Meals (15-30 minutes): Helps stimulate digestion, prevent indigestion, and reduce bloating
• With Meals: Aids in digesting heavy or fatty foods and enhances nutrient absorption
• After Exercise: Can help reduce inflammation and muscle soreness when taken post-workout
• During the Onset of Cold Symptoms: Most effective when taken at the first sign of illness
• During Menstruation: Most beneficial when taken at the beginning of the menstrual cycle for pain relief
• Avoid Before Bed: May be too stimulating for some people and could cause heartburn when lying down

Who Should Take Ginger?

• People with digestive issues (nausea, indigestion, bloating)
• Individuals with inflammatory conditions like arthritis
• Those with high cholesterol or blood sugar concerns
• Women experiencing menstrual pain or morning sickness
• People looking to boost immunity
• Individuals with muscle soreness or joint pain
• Those seeking natural cold and flu symptom relief
• People with motion sickness or travel-related nausea
• Individuals wanting to support heart health
• Those with mild headaches or migraines

Who Should Not Take Ginger?

• People on blood thinners (warfarin, aspirin)
• Those with bleeding disorders
• Individuals scheduled for surgery (stop 2 weeks before)
• People with gallstones or gallbladder disease
• Those with certain heart conditions or arrhythmias
• Individuals taking certain diabetes medications (risk of hypoglycemia)
• People with known ginger allergies
• Those with severe acid reflux or GERD that worsens with ginger
• Individuals taking certain blood pressure medications
• Pregnant women with a history of miscarriage or bleeding disorders

FAQ’s

1. Is ginger tea good for colds?

Yes, ginger tea can be beneficial for colds. It helps reduce inflammation in the respiratory tract, has mild antiviral properties, promotes healthy sweating, soothes sore throats, and supports immune function through its antioxidant content.

2. Can I take ginger every day?

Most healthy adults can safely consume moderate amounts of ginger (1-2 grams) daily. Regular consumption may actually provide cumulative benefits for inflammation, digestion, and immunity. However, those with certain medical conditions or on specific medications should consult a healthcare provider.

3. Is ginger safe during pregnancy?

Ginger is generally considered safe during pregnancy when consumed in food amounts or in moderate supplemental doses (up to 1 gram daily). Multiple studies have shown that it can effectively reduce morning sickness without harmful effects. However, pregnant women should consult their healthcare provider before using ginger supplements, particularly in the first trimester.

4. What’s better: fresh or powdered ginger?

Both fresh and powdered ginger offer health benefits, but with slightly different properties. Fresh ginger contains more gingerol (the primary anti-inflammatory compound), while dried ginger contains more shogaol (effective for nausea relief). Fresh ginger provides a stronger flavor and more active enzymes, but powdered ginger is more convenient and has a longer shelf life.

5. Can ginger raise blood pressure?

Contrary to raising blood pressure, ginger typically has a mild blood pressure-lowering effect in most people. However, individuals with very low blood pressure should use caution with medicinal amounts of ginger, as it could potentially lower pressure further.

6. How long does it take for ginger to work for nausea?

Ginger typically begins to alleviate nausea within 30-60 minutes after consumption. For preventing motion sickness or pregnancy-related nausea, taking ginger about 30 minutes before the triggering activity (travel or upon waking) often provides the best results.

7. Can children take ginger?

Children can safely consume small amounts of ginger in food. For medicinal purposes, ginger may be appropriate for children over 2 years of age, but in reduced doses proportional to their weight and under parental or medical supervision. Ginger supplements are generally not recommended for children under 6.

8. Does ginger affect sleep?

Ginger’s effects on sleep vary by individual. Some people find that the warming, soothing properties of ginger tea promote relaxation and better sleep. However, others may experience stimulating effects from ginger. If you’re sensitive to stimulants, it’s best to consume ginger earlier in the day.