{"id":50236,"date":"2022-03-31T09:30:05","date_gmt":"2022-03-31T13:30:05","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=50236"},"modified":"2026-08-11T19:48:26","modified_gmt":"2026-08-11T23:48:26","slug":"ginger-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/ginger-benefits\/","title":{"rendered":"12 health benefits of ginger"},"content":{"rendered":"

Ginger isn\u2019t just for stir-fries. Inside the plant\u2019s 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<\/a> to warding off infection and pain\u2014and maybe even cancer.<\/p>\n

Ginger<\/a>\u2014known in plant terms as Zingiber officinale\u2014is in the same plant family as another spice superstar, turmeric<\/a>. Ginger has been used in Eastern medicine since the 9th century. It\u2019s loaded with compounds called shogaols and gingerols\u2014with 6-gingerol and 6-shogaol seeming particularly beneficial\u2014that have a range of medicinal properties. One caveat: Before you take ginger supplements, or, really, any new supplement<\/a>, talk to your healthcare provider to confirm it\u2019s safe for you.<\/p>\n

It\u2019s also a good idea to make sure whatever ginger supplement you take has third party oversight. Supplements are not highly regulated. \u201cThe concentration of ginger can vary widely between fresh ginger root, pills, extracts, and powder\u2014and it\u2019s not standardized,\u201d explains Heather Moday, MD, an immunologist, functional medicine specialist and author of The Immunotype Breakthrough<\/i>. \u201cTherefore, 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.\u201d<\/p>\n

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.<\/p>\n

12 health benefits of ginger<\/h2>\n

Ginger isn\u2019t a cure-all and is not a substitute for bona fide medical treatment. However, research has shown it may have some health-boosting properties.<\/p>\n

1. Ease nausea and vomiting<\/h3>\n

Ginger has long been used to combat symptoms of nausea and vomiting, although researchers aren\u2019t sure why it works. It could be that ginger helps speed up gastrointestinal motility<\/a>, 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.<\/p>\n

One literature review<\/a> looking at 10 studies using ginger capsules and ginger powder in easing chemotherapy-induced nausea and vomiting (CINV) found that ginger was \u201csignificantly effective\u201d in controlling acute CINV on day 1 after chemotherapy, but not effective against nausea and vomiting after day 1 of chemotherapy. However, other research<\/a> looking at ginger and the nausea that can accompany chemotherapy found no benefit.<\/p>\n

In another research review<\/a> looking at the effects of ginger in decreasing morning sickness<\/a> in pregnant women, researchers found that consuming one gram of fresh ginger root for four days \u201csignificantly\u201d 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).<\/p>\n

Ginger also seems effective in reducing nausea from motion sickness<\/a>. In a study<\/a> 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\u2014hallmarks of seasickness\u2014than those who took a placebo.<\/p>\n

\u201cI get seasick easily and I take 500-1,000 mg of ginger about 15-30 minutes before going out on a boat,\u201d says Anthony Kaveh, MD<\/a>, an anesthesiologist and integrative medicine specialist in the San Francisco Bay area. \u201cIn a pinch, you can also peel an inch or two of fresh ginger root and chew or suck on it before a nauseating event.\u201d<\/p>\n

2. Relieve pain<\/h3>\n

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<\/a> (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<\/a>, 500 mg of ginger powder taken orally at regular intervals reduced pain as effectively as 400 mg of ibuprofen.<\/p>\n

3. Lower blood sugar in people with Type 2 diabetes<\/h3>\n

In a review of four high-quality randomized clinical trials<\/a>, people with Type 2 diabetes<\/a> 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<\/a> is below 5.7%) when compared to people who were given a placebo. Researchers aren\u2019t 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.<\/p>\n

RELATED: <\/b>What are normal blood glucose levels?<\/b><\/a><\/p>\n

4. Improve brain health<\/h3>\n

A study of 60 middle-aged women<\/a> 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<\/a> for three months.<\/p>\n

5. Improve migraine pain<\/h3>\n

A study of people with episodic migraine<\/a> (defined as one to six migraine<\/a> 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.<\/p>\n

6. Reduce arthritis inflammation<\/h3>\n

Research<\/a> 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\u2014or more specifically, the gingerols and shogaols compounds in ginger\u2014decrease the inflammatory factors involved in osteoarthritis. Other research looking at ginger\u2019s effect on rheumatoid arthritis (an arthritis<\/a> that stems from a malfunction in the immune system) has shown promise, but scientists note that more data is needed<\/a>. Research is also needed to investigate the change in quality of life of those with knee pain who took ginger.<\/p>\n

RELATED: <\/b>Osteoarthritis vs. rheumatoid arthritis<\/b><\/a><\/p>\n

7. Decrease body fat<\/h3>\n

In one small study<\/a>, 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.<\/p>\n

8. Reduce cholesterol levels<\/h3>\n

In a very small study<\/a>, 45 people with high cholesterol<\/a> 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 \u201clousy\u201d cholesterol) and very low-density lipoprotein (VLDL). But those in the ginger group saw a bigger reduction, while high-density lipoprotein (the \u201cgood\u201d cholesterol) increased.<\/p>\n

9. Prevent infection<\/h3>\n

Research<\/a> 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<\/a> shows that 10% ginger extract can fight against other bacteria commonly found in the mouth, including S. mutans<\/i> and E. faecalis, <\/i>the latter of which can also be found in the gut and genital tract.<\/p>\n

10. Lower blood pressure<\/h3>\n

A review of six clinical trials<\/a> 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<\/a>. 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.<\/p>\n

RELATED: <\/b>What are normal blood pressure levels?<\/b><\/a><\/p>\n

11. Improve muscle recovery after intense exercise<\/h3>\n

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

12. Reduce heavy menstrual bleeding<\/h3>\n

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

Ginger coupons<\/a><\/p>\n

Other potential benefits of ginger<\/h3>\n

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\u2019s impact on:<\/p>\n