Ginger is a common spice that has been used for centuries in cooking and traditional medicine. Some research suggests that ginger may have beneficial effects on cardiovascular health by promoting healthy blood circulation. This article explores the evidence on whether ginger helps open up blood vessels.
What are blood vessels and why is it important to keep them open?
Blood vessels are tubes that carry blood throughout the body. There are three main types of blood vessels:
- Arteries – Carry oxygenated blood away from the heart to the body
- Veins – Carry deoxygenated blood back to the heart from the body
- Capillaries – Tiny blood vessels that connect arteries and veins
Healthy blood circulation relies on blood vessels staying open and relaxed so that blood can flow freely. Constricted or blocked blood vessels can lead to high blood pressure and increase the risk of heart attack and stroke. Things that help blood vessels stay open and relaxed include:
- Healthy endothelium – The inner lining of blood vessels
- Nitric oxide production – A natural compound that signals blood vessels to relax
- Healthy blood pressure
- Regular exercise
- Stress management
- Not smoking
Blood vessel constriction is controlled by small muscles in the vessel walls. When these muscles contract, the blood vessel tightens and blood flow is reduced. Substances that cause blood vessels to dilate (widen) can improve circulation.
Bioactive compounds in ginger
Ginger contains a number of bioactive compounds that may provide health benefits, including support for cardiovascular function. Some key compounds include:
- Gingerols – The main bioactive compound that gives ginger its pungent taste. Has antioxidant and anti-inflammatory effects.
- Shogaols – Formed when ginger is dried or cooked. Also has antioxidant properties.
- Paradols – Provide anti-inflammatory and antioxidant benefits.
- Zingerone – Has antioxidant and anti-inflammatory effects.
Many of these ginger compounds are thought to influence nitric oxide production and blood vessel dilation. Let’s look at the research.
Animal research on ginger and blood vessels
A number of animal studies have indicated that ginger compounds may promote blood vessel relaxation:
- A study in rats found that gingerol helped relax blood vessels by increasing nitric oxide production. This lead to lower blood pressure.
- Research in rabbits fed a high-cholesterol diet found that supplemental ginger protected against endothelial dysfunction and atherosclerosis by increasing nitric oxide levels.
- Ginger extract improved blood circulation and promoted vasodilation in mice by stimulating nitric oxide production.
Through these effects on nitric oxide signaling and blood vessel dilation, ginger shows potential to enhance blood flow and protect cardiovascular health in animal models.
Human clinical trials
While animal studies are promising, do clinical trials in humans also support ginger’s vasodilating effects?
Here is a summary of key findings from clinical research:
| Study | Participants | Ginger Dose & Duration | Results on Blood Vessels |
|---|---|---|---|
| Double-blind RCT in overweight men | 57 men | 3g powder/day for 12 weeks | Lowered systolic blood pressure. Increased nitric oxide. |
| Double-blind RCT in type 2 diabetics | 85 adults with type 2 diabetes | 3g powder/day for 8 weeks | Reduced systolic blood pressure. Increased nitric oxide. |
| Double-blind RCT in patients with coronary artery disease | 44 adults with CAD | 5g powder/day for 3 months | Lowered blood pressure. Improved blood lipids. |
This table summarizes three key clinical studies on ginger. The trials found that daily ginger supplementation over 2-3 months lowered blood pressure and increased nitric oxide levels compared to placebo groups. This provides evidence that ginger enhances blood vessel dilation and circulation in humans.
Mechanisms of action
Research points to a few key mechanisms by which ginger compounds may relax blood vessels:
Increasing Nitric Oxide
Nitric oxide is a vasodilator that signals the muscles around blood vessels to relax. Ginger has been shown to enhance nitric oxide synthase activity and nitric oxide levels. This drives vasodilation.
Reducing Inflammation
Chronic inflammation damages blood vessels over time. The anti-inflammatory properties of ginger may protect vessels and prevent constriction.
Lowering Blood Pressure
Hypertension causes blood vessels to narrow. Ginger’s ability to mildly reduce blood pressure also lessens stress on blood vessel walls.
Antioxidant Effects
Oxidative stress constricts blood vessels. Ginger contains antioxidants like gingerols that may neutralize free radicals and support healthy circulation.
Other potential benefits for circulation
In addition to relaxing blood vessels themselves, ginger may support cardiovascular health and circulation in other ways:
- Thinning Blood – Ginger may help thin blood and prevent excessive clotting, which improves flow.
- Cholesterol – Reduces LDL and total cholesterol levels, which clog arteries.
- Blood Sugar – Helps control blood sugar levels, reducing diabetes risk and vessel damage.
- Exercise Capacity – Some evidence ginger enhances exercise endurance and performance.
Recommended dosages
Most clinical studies showing benefits used doses of around 2-5 grams of ginger powder per day. This is equivalent to:
- 1-3 teaspoons of dried, ground ginger
- 2-6 teaspoons of fresh, grated ginger root
- 2-4 ginger capsules (500mg each)
Ginger is likely safe in culinary amounts. High doses over 5 grams may increase risk of bleeding or heartburn in some people.
Conclusion
Research indicates that ginger relaxes blood vessels thanks to its active compounds that boost nitric oxide signaling. Animal studies and human clinical trials have found daily ginger supplementation over 2-3 months can lower blood pressure, improve circulation, and support cardiovascular health.
While more research is still needed, ginger shows promise as a dietary vasodilator due to its anti-inflammatory and antioxidant properties. Adding ginger to the diet or taking a ginger supplement may promote healthy blood flow by helping open up blood vessels.