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NUTRITION

Evidence Based

11 PROVEN HEALTH BENEFITS OF GINGER

Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Joe Leech,
MS — Updated on August 13, 2024
* 11 health benefits
* Adding ginger to the diet
* Risks and side effects
* FAQ
* Bottom line

10 Health Benefits of Ginger Backed by Science
In this video, you'll learn about the many health benefits of ginger.

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Ginger may have numerous health benefits due to its anti-inflammatory,
anti-nausea, and other properties. It may help you lose weight, manage
arthritis, reduce menstrual symptoms, and more.

Ginger comes from a flowering plant originating in Southeast Asia. It adds
flavor to sweet and savory foods and has a range of health benefits. It belongs
to the Zingiberaceae family, and it’s closely related to turmeric, cardamom, and
galangal.

The rhizome (underground part of the stem) is the part commonly used as a spice.
It’s often called ginger root or, simply, ginger.

You can use ginger fresh, dried, powdered, or as an oil or juice. It features in
many recipes as well as processed foods, home remedies, and cosmetics.

WHAT ARE 11 HEALTH BENEFITS OF GINGER?

Here are 11 health benefits of ginger that are supported by scientific research.

Share on PinterestLucy Lambriex/Getty Images

1. CONTAINS GINGEROL, WHICH HAS POTENT MEDICINAL PROPERTIES

Ginger has a long history of use in various forms of traditional and alternative
medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu
and common cold, to name a few of its purposes.

The unique fragrance and flavor of ginger come from its natural oils, the most
important of which is gingerol.

Gingerol is the main bioactive compound in ginger. It’s responsible for many of
ginger’s medicinal properties.

Gingerol has powerful anti-inflammatory and antioxidant effects, according to
researchTrusted Source. For instance, it may help reduce oxidative stress, which
results from having too many free radicals in the body.

What is ginger oil and does it have health benefits?

2. CAN TREAT MORNING SICKNESS AND OTHER FORMS OF NAUSEA

Ginger may be effectiveTrusted Source against nausea, including
pregnancy-related nausea, commonly known as morning sickness.

Ginger may help relieve nausea and vomiting for people undergoing certain types
of surgery, and it may also help reduce chemotherapy-related nausea.

While generally safe, it’s best to talk with a doctor before taking large
amounts if you’re pregnant.

Ginger may not be suitableTrusted Source during pregnancy for people who are
close to labor and those with a history of pregnancy loss or vaginal bleeding.
It may also be unsuitable for those with clotting disorders.

Learn more about using ginger for nausea.

3. MAY HELP WITH WEIGHT LOSS

Ginger may play a role in weight loss, according to studies in humans and
animals.

One 2019 reviewTrusted Source concluded that ginger supplementation
significantly reduced body weight, the waist-hip ratio, and the hip ratio in
people with overweight or obesity.

Ginger’s ability to influence weight loss may be due to certain mechanisms, such
as its potential to reduce inflammation.

Get some tips on using ginger for weight loss.

4. CAN HELP WITH OSTEOARTHRITIS

Osteoarthritis (OA) involves degeneration of the joints, leading to symptoms
such as joint pain and stiffness.

One review concluded that ginger may help reduce pain and disability.The
participants took 0.5–1 gram of ginger per day for 3–12 weeks, depending on the
study. Most had a diagnosis of OA of the knee.

However, other researchTrusted Source has not found evidence of the same
effects.

However, many discontinued treatment as they did not like the taste of ginger or
because it upset their stomach.

Does ginger work for arthritis?

5. MAY LOWER BLOOD SUGAR AND IMPROVE HEART DISEASE RISK FACTORS

Some research suggests ginger may have anti-diabetic properties.

In a 2015 studyTrusted Source, 41 people with type 2 diabetes took 2 grams of
ginger powder per day.

A 2022 reviewTrusted Source found a significant reduction in fasting blood sugar
and HbA1c in people with type 2 diabetes after taking ginger supplements.

The review looked at results from 10 trials, in which participants took
1,200–3,000 milligrams (mg) per day for 8–13 weeks.

The results did not suggest that ginger supplements affected the lipid profile.

A high apolipoprotein B/apolipoprotein A-I ratio and high levels of
malondialdehyde (MDA) can result from oxidative stress, a byproduct of oxidative
stress. They are both risk factors for heart disease.

However, this was one small study, and more research is needed to confirm these
results.

A 2019 review also found evidence that ginger can reduce HbA1c in people with
type 2 diabetes, but the authors did not conclude that it can lower fasting
blood sugar levels.

Is ginger good for people with diabetes?

6. CAN HELP TREAT CHRONIC INDIGESTION

Ginger may help manage indigestion by speeding up the passage of food through
the stomach.

Functional dyspepsia is when a person has indigestion — with symptoms such as
abdominal pain, bloating, feeling too full, belching, and nausea — for no clear
reason. It often occurs with irritable bowel syndrome (IBS).

In one study, scientistsTrusted Source found that consuming a ginger and
artichoke preparation before eating a main meal significantly improved the
symptoms of indigestion in people with functional dyspepsia, compared with
taking a placebo.

What are the uses of ginger tea?

7. MAY REDUCE MENSTRUAL PAIN

Ginger may help relieve dysmenorrhea, also known as menstrual pain.

Some research has suggested that ginger is as effective as
acetaminophen/caffeine/ibuprofen (Novafen) in relieving menstrual pain.

However, more studies are needed.

How can ginger and other natural remedies help with menstrual pain?

8. MAY HELP LOWER CHOLESTEROL LEVELS

High levels of LDL (bad) cholesterol are linked toTrusted Source an increased
risk of heart disease.

In a 2022 reviewTrusted Source of 26 trials, researchers found that ginger
consumption significantly reduced triglycerides and LDL cholesterol, while
increasing HDL cholesterol. Even doses less than 1,500 mg per day were
effective.

However, it may be hard to include such high doses of ginger in your diet,
particularly if you don’t like the taste of ginger.

What is ginger water, and is it useful?

9. MAY HELP REDUCE CANCER RISK

Ginger may have anticancer properties due to gingerol and various other
antioxidant and anti-inflammatory compounds.

There is some evidenceTrusted Source that these compounds may help reduce the
risk of gastrointestinal cancers, such asTrusted Source colorectal, pancreatic,
and liver cancer.

In one studyTrusted Source, 20 people with a high risk of colorectal cancer took
2 g of ginger daily for 28 days. At the end of the study, the lining of the
participant’s intestines showed fewer cancer-like changes than expected.

However, most studies relating to ginger and cancer risk have not involved
humans.

Learn about ginger and other anticancer supplements.

10. MAY IMPROVE BRAIN FUNCTION AND PROTECT AGAINST ALZHEIMER’S DISEASE

Some researchTrusted Source suggests that 6-shogaol and 6-gingerol — compounds
in ginger — may help prevent degenerative diseases such as Alzheimer’s,
Parkinson’s disease, and multiple sclerosis.

Oxidative stress and chronic inflammation may be key drivers of Alzheimer’s
disease and age-related cognitive decline.

Some animal studiesTrusted Source suggest the antioxidants and bioactive
compounds in ginger can inhibit inflammatory responses that occur in the brain.
This may help prevent cognitive decline.

11. CAN HELP FIGHT INFECTIONS

Ginger’s antimicrobial properties could make it useful for fighting bacterial
and fungal infections.

Laboratory studies have found it may be effective against:

* Staphylococcus aureus (S. aureus), which is responsible for a range of
diseases
* Escherichia coli (E. coli), a cause of intestinal infections
* Candida albicans (C. albicans), which causes fungal infections in the mouth,
vagina, and so on

However, more studies are needed.

How can ginger help with a sore throat?

ADDING GINGER TO YOUR DIET

If you want to add ginger to your diet, you can do so through what you eat and
drink. Here are a few recipes to try:

* chicken with ginger
* garlic-ginger chicken with cilantro and mint
* spicy orange-ginger chicken
* lemon-ginger chicken
* fresh ginger tea
* ginger root tea
* Malian ginger juice

RISKS AND SIDE EFFECTS

Ginger is safe for most people to consume in moderation.

In large doses, however, it can causeTrusted Source the following symptoms in
some people:

* abdominal discomfort
* heartburn
* diarrhea
* mouth and throat irritation

It is likely safe during pregnancy and breastfeeding, but it is best to speak
with a healthcare professional first.

FREQUENTLY ASKED QUESTIONS

WHAT ARE FIVE HEALTH BENEFITS OF GINGER?

Ginger has many possible health benefits. For instance, it may help reduce
nausea, manage weight loss, lower cholesterol levels, protect nerve function,
and reduce the risk of cancer.

WHAT VITAMIN DOES GINGER CONTAIN?

One teaspoon of raw ginger contains 0.1 milligrams (mg)Trusted Source of vitamin
C. It also contains small amounts of calcium, magnesium, and other minerals.

WHO SHOULD AVOID GINGER?

Ginger is likely safe for most people to use in moderation. There is no evidence
that it is unsafe to use during pregnancy or while breastfeeding, but it is best
to check first with a health professional.

THE BOTTOM LINE

Ginger contains nutrients and bioactive compounds that may have a range of
benefits for your body and brain.

It may help manage nausea, prevent infections, reduce the risk of cancer, and
more.

However, more research is needed to confirm that ginger has these benefits.

Read this article in Spanish.

HOW TO PEEL GINGER

How to Peel: Ginger
Ginger is among the the healthiest (and most delicious) spices on the planet,
but it can be daunting to cook with. Watch this video to learn how to peel
ginger.

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use quality, credible sources to ensure content accuracy and integrity. You can
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our editorial policy.
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Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

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Aug 13, 2024

Written By

Joe Leech, MS

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Medically Reviewed By

Marie Lorraine Johnson MS, RD, CPT

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May 16, 2023

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Joe Leech,
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