Ginger is a flowering plant that is used as a popular spice and folk medicine. For thousands of years, ginger has been used for its culinary and medicinal properties. Modern research has confirmed many of the traditional uses of ginger. This article explores what ginger does in the body and its potential health benefits.
What are the active compounds in ginger?
The rhizome (underground stem) of the ginger plant contains the active compounds that give ginger its flavor and potential health effects. The main bioactive components in ginger include (1,2):
- Gingerols – Give ginger its pungent flavor. They have anti-inflammatory, antioxidant, and anticancer effects.
- Shogaols – Formed when gingerols are heated. They have enhanced anticancer and anti-inflammatory effects.
- Zingerone – Produced when ginger is dried or cooked. It has antioxidant and anti-inflammatory effects.
- Paradols – Give ginger a spicy kick and have antioxidant effects.
- Zingiberene and curcumene – Give ginger its distinct aroma.
Many of ginger’s medicinal properties come from its phytochemicals, which are plant-based compounds with disease-fighting abilities.
How does ginger affect nausea?
Reducing nausea is one of the most common uses of ginger. It may improve nausea related to motion sickness, pregnancy, and chemotherapy (3, 4, 5).
Ginger appears to reduce nausea by inhibiting stomach contractions and activity in the upper digestive tract. Ginger also appears to reduce the production of serotonin — a chemical produced by both the brain and stomach when nausea is induced (6).
In one review of 12 studies in pregnant women, 1.1–1.5 grams of ginger significantly reduced nausea. However, it did not reduce vomiting episodes (3).
Additionally, a review of 5 studies including 651 cancer patients found that 0.5–2 grams of ginger daily reduced chemotherapy-related nausea (4).
How does ginger affect inflammation?
Chronic inflammation is thought to contribute to chronic conditions like arthritis, heart disease, and even cancer. Some anti-inflammatory medications come with side effects when taken long term. As a result, many people look to natural alternatives like ginger (7).
The antioxidants in ginger, especially gingerols and shogaols, exhibit anti-inflammatory properties that may help relieve inflammation. Test-tube and animal studies suggest ginger and its compounds may be as effective against inflammation as some medications (8, 9, 10).
However, human studies are limited. A daily dose of 1.5–2 grams of ginger appears effective against exercise-induced muscle pain and inflammation. It may also reduce osteoarthritis knee pain by 20–30% (11, 12).
Ginger also appears to reduce markers of inflammation. One small study found a significant decrease in inflammatory markers after obese women took 3 grams of ginger daily for 3 months (13).
How does ginger affect blood sugar levels?
Ginger appears to reduce high blood sugar, raise low blood sugar, and improve other diabetic complications. This is likely related to ginger’s anti-inflammatory effects (14).
Human studies suggest daily doses of 1–3 grams of ginger improve fasting blood sugar in people with type 2 diabetes. Ginger also appears to increase insulin release and sensitivity (15, 16).
One study in people with type 2 diabetes found 2 grams of ginger powder daily reduced the average fasting blood sugar by 12% (17).
In another study, 1,500 mg of ginger taken with a meal significantly reduced the rise in blood sugars afterward. It also increased fullness and satiety (18).
How does ginger affect cholesterol?
Research suggests ginger may lower cholesterol levels, especially triglycerides and LDL (bad) cholesterol.
In 45 people with high cholesterol, 3 grams of ginger powder reduced triglycerides by 27% and LDL cholesterol by 23% over 45 days (19).
A recent review also concluded that ginger significantly reduces cholesterol levels. The equivalent of 1–3 grams per day reduced total and LDL cholesterol by approximately 10% in people with elevated cholesterol (20).
How does ginger affect blood clotting?
Some evidence suggests ginger may inhibit platelet aggregation — a key step in blood clot formation. This could make it beneficial for reducing heart attack and stroke risk (21, 22).
In test-tube studies, ginger and its compounds blocked platelet aggregation and activity. However, many were using concentrations far exceeding normal intakes (21, 23).
In humans, 4 grams of ginger daily moderately reduced platelet aggregation when taken over 3 months (24). Though ginger’s effects on clotting and bleeding are complex, it may be helpful for those at risk of heart disease and stroke when consumed long term (25).
How does ginger affect heart health?
Preliminary research suggests ginger may protect against heart disease. However, high-quality human studies are needed.
In test-tube studies, ginger and its compounds improved cholesterol levels, inhibited platelet stickiness to prevent clotting, and relaxed blood vessels by enhancing the production of nitric oxide (26).
However, human studies are inconclusive. A daily dose below 4 grams does not appear to significantly affect heart health. Larger doses may reduce triglycerides, total cholesterol, LDL cholesterol, and blood pressure — but also blood’s ability to clot properly (27).
How does ginger affect weight loss?
Ginger appears to slightly enhance weight loss and reduce waist size. The effects are modest but worth a try for those seeking natural weight loss aids.
In one review, overweight people who took ginger daily for at least 8 weeks lost 3 pounds (1.4 kg) more weight than those taking placebo. They also lost more belly fat (28).
Other research found that 2 grams of ginger daily for 12 weeks reduced waist-to-hip ratios and body fat percentages by 1.1% and 0.7%, respectively, with no diet or exercise modifications (29).
How does ginger affect muscle pain and soreness?
Ginger has been shown to be an effective pain reliever. It may help reduce muscle pain caused by exercise-induced muscle injury. Studies show 0.5–2% reductions in pain after exercise (30, 31).
One study investigated the effects of consuming 2 grams of ginger powder in combination with resistance training for 10 weeks. Ginger groups reduced muscle pain by 25% (30).
It’s believed that components like gingerols and shogaols counteract inflammation caused by exercise that damages muscle tissue (32).
How does ginger affect arthritis symptoms?
Arthritis is a common health problem. There are multiple types, but most involve joint inflammation.
In an analysis of 6 studies in 247 people with osteoarthritis of the knee, those who took a ginger extract twice daily reduced pain and disability by 40% (12).
| Study | Ginger dose | Duration | Results on knee osteoarthritis |
|---|---|---|---|
| Study 1 | 255 mg, 4 times daily | 6 weeks | Reduced pain and disability by 63% |
| Study 2 | 1 gram, twice daily | 6 weeks | Reduced pain by 40% |
| Study 3 | 1–2 grams, daily | 3 months | Reduced pain by 22–40% |
| Study 4 | 250 mg, 4 times daily | 6 weeks | Reduced pain by 63% |
| Study 5 | 500 mg, twice daily | 12 weeks | Reduced pain by 50% |
| Study 6 | 510 mg, 3 times daily | 6 weeks | Reduced pain by 30% |
The recommended dosages for ginger for arthritis pain relief based on these studies range from 500 milligrams to 2 grams per day (12).
How does ginger affect cancer?
Ginger’s antioxidant, anti-inflammatory, and immune-boosting properties may help treat some cancers. But more research is needed (33, 34).
Test-tube studies show ginger kills cancer cells, prevents their growth, migration, and spread, and makes them more sensitive to other cancer treatments (35, 36).
Some observational studies link increased ginger intake to decreased cancer risk. However, high-quality human studies are needed (37, 38, 39).
Overall, ginger’s anti-cancer properties look promising but should be taken cautiously since research is limited (40).
How does ginger affect the immune system?
Animal and test-tube studies suggest ginger’s antioxidants, flavonoids, and phenolic compounds inhibit oxidation and fight off bacteria, viruses, and other illnesses (41, 42).
Fresh ginger may also prevent the growth of viruses in the upper respiratory tract. In one study, common cold virus-infected cells exposed to ginger extract experienced 35% fewer new infections (43).
In 120 people, taking roughly 5 grams of ginger daily reduced the severity of muscle pain after exercise and length of time spent sore. It’s thought to have done this by suppressing inflammation (31).
Ginger is antimicrobial and may help prevent infections. However, high-quality human research is limited (44, 45).
How does ginger affect stomach ulcers and gut health?
Two common causes of stomach ulcers are infection with H. pylori bacteria and long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin (46).
Studies show fresh and powered ginger may fight H. pylori. Ginger extracts increased mucus secretion in rats, providing an additional stomach lining barrier against H. pylori (47).
Ginger compounds called phytochemicals may also help alleviate NSAID-related ulcers by blocking the COX2 enzyme responsible for inflammation and pain (48).
One study gave 2 grams of ginger root powder taken daily to 45 people over 12 weeks who took conventional NSAID medications. Ginger significantly lowered the risk of developing an NSAID-related ulcer (49).
Ginger also appears to speed up stomach emptying. This helps prevent reflux and risks from ulcers, though it could also interfere with medications’ absorption (50).
How does ginger affect liver health?
The liver filters blood, fights infections and inflammation, and removes toxins from your body. Fatty liver disease is becoming more common in the Western world, especially with obesity. There are several factors that cause fatty liver, but oxidative stress on liver cells leading to inflammation is one of the main ones.
Human and animal studies suggest ginger can protect the liver by stimulating digestion and reducing the chance of indigestion after a meal. This minimizes the workload on the liver after eating (51).
Ginger also appears to reduce markers of liver damage in rats with liver toxicity. Fresh and dried ginger help lower elevated liver enzyme and fat levels, especially triglycerides, in various studies of rats with fatty liver (52, 53).
While human research is lacking, ginger supplementation may benefit your liver by preventing damage and inflammation (54).
How does ginger affect the brain?
There’s some evidence that ginger compounds may help protect against age-related brain function decline and neurodegenerative conditions like Alzheimer’s disease and Parkinson’s (55, 56).
Ginger and its compounds appear to enhance antioxidant levels in the brain to minimize oxidative stress. This is believed to be one of the main drivers of neurodegenerative diseases (57, 58).
Ginger also shows potential for fighting human amyloid beta proteins — plaque accumulations in the brain that are commonly seen in Alzheimer’s and Parkinson’s patients (59, 60).
Furthermore, in animal studies, ginger appears to inhibit pro-inflammatory messaging molecules in the brain, which could theoretically protect against inflammation-driven brain aging and psychiatric disorders (61).
Despite these promising findings, human studies are needed.
| Potential ginger benefit | Likely effective dose |
|---|---|
| Nausea | 0.5–2 grams daily |
| Inflammation and arthritis | 500 mg–2 grams daily |
| Blood sugar control | 1–3 grams daily |
| Cholesterol levels | 1–3 grams daily |
| Blood clotting | 2–4 grams daily |
| Weight loss | 2 grams daily |
| Muscle pain | 1–2 grams daily |
Conclusion
Ginger root is loaded with nutrients and bioactive compounds that benefit your health. Its uses range from combating nausea to fighting inflammation.
Research suggests ginger may also aid weight loss, reduce arthritis symptoms, protect the brain and liver, and boost immunity. Just 1–2 grams (up to 2 teaspoons) daily offers benefits for most people.
While generally recognized as safe, excessive doses may cause mild stomach and intestinal discomfort in some. It’s best to start with lower doses and work your way up to assess your tolerance.
Ginger appears to have few risks or side effects, though more studies confirming its safety and effectiveness are needed. Incorporating ginger into homemade teas, smoothies, soups, and stir-fries can provide a flavorful dose of health benefits.