Ginger has been known for its medicinal properties for over 3,000 years, and accumulating evidence points to its role in treating many conditions, ranging from simple colds and nausea to arthritis, diabetes, autoimmune conditions, and even improvements in brain function and protection against Alzheimer's. Some studies even report antioxidant and anti-cancer effects, but many of those effects have only been observed in animal and in vitro studies.
In this article, I'll go over six benefits of ginger that are actually supported by human trials. I'll also talk about the best ways to take it, review key considerations when choosing the right supplement or formulation, and, at the end, cover important safety data to be aware of before adding it to your regimen.
What Makes Ginger So Special?
Ginger, or more specifically its rhizome (the horizontal stem from which the roots grow), contains over 400 bioactive compounds, including amino acids, raw fiber, phytosterols, and at least 40 antioxidant compounds. It also includes vitamins like nicotinic acid and vitamin A.
Benefit #1: Nausea and Vomiting
Perhaps the best-known effect of ginger is its use to treat nausea and vomiting, especially during pregnancy. A meta-analysis of six randomized controlled trials showed that taking 1 g of ginger daily for at least 4 days was associated with a 5-fold increase in the likelihood of improvement in nausea and vomiting during early pregnancy. Another meta-analysis of 12 randomized controlled trials found that ginger significantly improved nausea symptoms compared with placebo, but did not significantly reduce the number of vomiting episodes.
One of the ways ginger works is by acting on the same serotonin receptors as the common nausea medication Zofran, which targets the 5-HT3 and 5-HT4 receptors. Ginger also decreases pressure on the lower esophageal sphincter, which in turn reduces cramping and helps with bloating.
Benefit #2: Indigestion and Functional Dyspepsia
This takes us to the second benefit: ginger can help with indigestion, especially a condition called functional dyspepsia, characterized by recurring symptoms of upset stomach, bloating, nausea, and burning without any structural or obvious cause, such as a peptic ulcer, gastroesophageal reflux, or IBS.
Impaired gastric emptying, the speed with which food leaves the stomach, is often a frequent contributor to many of these GI issues, and this is where ginger can help. Ginger has been shown to improve gastric emptying in two small randomized controlled trials, in which doses between 200 and 1,200 milligrams improved gastrointestinal motility.
Interestingly, ginger was shown not to affect serum levels of gut peptides such as GLP-1, which could make it a good addition for people taking medications like Ozempic or Mounjaro who experience nausea or GI side effects, since ginger theoretically wouldn't interfere with the effects of these drugs.
Lastly, I want to highlight a randomized, double-blind, placebo-controlled trial that showed four weeks of supplementation with ginger and artichoke resulted in significant improvement in nausea, epigastric pain, fullness, and bloating. Artichoke is a good pairing with ginger, since ginger has more activity in the stomach, while artichoke has more activity in the small bowel.
Benefit #3: Inflammation and Rheumatoid Arthritis
The third benefit of ginger is improvement in inflammation, specifically inflammation related to rheumatoid arthritis. A randomized controlled trial in 2019 found that 1.5 grams of ginger per day significantly reduced CRP and other inflammatory markers in people with active rheumatoid arthritis.
Benefit #4: Muscle Soreness After Exercise
Next, there's also evidence that ginger helps with muscle soreness after exercise. One randomized controlled trial suggested that daily consumption of 2 grams of raw and heat-treated ginger reduced inflammation from exercise-induced muscle damage. Another study found that 4 grams of ginger accelerated recovery of muscle strength after intense exercise.
Benefit #5: Fatty Liver
Moving on to benefit number five: Ginger has been found to improve fatty liver. I want to highlight a double-masked, randomized controlled trial that showed that supplementation with ginger at 2 grams per day for 12 weeks resulted in significant reductions in liver markers and inflammatory cytokines, as well as reductions in insulin resistance and hepatic steatosis grade. The active compounds in ginger enhance the body's antioxidant defense systems and reduce inflammation, which can lead to liver fibrosis and more advanced stages of liver disease.
Benefit #6: Dysmenorrhea (Painful Periods)
Finally, the sixth benefit of ginger I want to mention is its use in treating dysmenorrhea, or painful menstrual periods. A 2020 review paper looked at six trials and found that supplementing with anywhere from 750 to 2,000 milligrams of ginger for the first three days of menstruation was more effective than a placebo in relieving pain. Another interesting finding was that there was no significant difference between ginger and non-steroidal pain relievers like ibuprofen, making ginger a potentially viable alternative for those who cannot or do not want to take NSAIDs or oral contraceptive pills.
How to Take Ginger
There are many different ways to consume ginger, depending on your taste, preference, or the specific condition you're addressing:
- Raw or pickled ginger is added to food.
- Ginger tea is made by mixing grated fresh ginger with hot water.
- Crystallized ginger products, which many people take for morning sickness. Just make sure to check the ingredient label and choose options with less added sugar.
- Ginger essential oil. There's a small, though not very strong, study noting that ginger essential oil inhalation could be effective for treating post-operative nausea in patients who've had abdominal surgery.
- Ginger supplements are typically ground ginger in capsule form. The benefit here is being able to control your dosage more precisely. Make sure any supplement you choose is third-party tested or USP verified, to ensure you're getting 100% ginger without unwanted additives or fillers.
Safety Profile
When it comes to safety, ginger root is generally considered safe by the FDA. Most studies discussed here used doses ranging from 200 milligrams to 4,000 milligrams per day. A large, population-based cohort study in Norway found that ginger use during pregnancy was safe and was not associated with an increased risk of congenital malformation, stillbirth, low birth weight, or preterm birth.
Adverse events are rare if you stay below 4 grams per day. Taking ginger at higher-than-recommended doses may cause issues like GI upset, heartburn, and worsening of pre-existing bleeding conditions, especially if you're already taking blood thinner medications.
Conclusion
Ginger stands out among natural remedies for having a genuinely solid base of human trial evidence behind several of its traditional uses, particularly for nausea, indigestion, inflammation, muscle recovery, fatty liver, and menstrual pain. While much of the excitement around ginger's broader anti-cancer or cognitive benefits still rests on animal and lab studies, these six benefits are supported by real human research and have a favorable safety profile at typical doses. Whether added to food, brewed as tea, or taken as a standardized supplement, ginger is a low-risk, evidence-supported option worth considering, though anyone on blood thinners or taking high doses should stay mindful of potential side effects.
FAQ
What is ginger most effective for, according to research?
The strongest human evidence supports ginger for nausea and vomiting (including pregnancy-related nausea), indigestion and functional dyspepsia, inflammation in rheumatoid arthritis, exercise-related muscle soreness, fatty liver markers, and menstrual pain (dysmenorrhea).
Can ginger help with nausea from GLP-1 medications like Ozempic or Mounjaro?
Ginger doesn't appear to affect GLP-1 levels on its own, so it may help ease nausea or GI side effects from these medications without interfering with their effectiveness. However, this hasn't been studied directly in that context.
How much ginger should I take?
Effective doses vary by use, ranging from about 1 gram per day for nausea to up to 2,000 milligrams for menstrual pain relief. Most studies used doses between 200 milligrams and 4,000 milligrams per day, keeping total daily intake under 4 grams to minimize the risk of side effects.
Is ginger as effective as ibuprofen for period pain?
Some research suggests ginger performs comparably to NSAIDs like ibuprofen for relieving menstrual pain, making it a potential alternative for people who can't or prefer not to take NSAIDs.
Is ginger safe during pregnancy?
A large population-based study in Norway found that ginger use during pregnancy was not associated with increased risk of congenital malformations, stillbirth, low birth weight, or preterm birth.
Are there any risks or side effects of taking ginger?
Ginger is generally well tolerated, with adverse events rare below 4 grams per day. Higher doses may cause GI upset, heartburn, or an increased risk of bleeding, particularly for those already taking blood thinners.