If you have ever sipped ginger tea after an upset stomach, you have already tried one of the most common home approaches to digestive discomfort. Ginger has a long history in traditional food and wellness practices, and it is just as familiar in modern kitchens. People add it to soups, stir-fries, baked goods, and warm drinks, often for its sharp, citrusy heat.
Researchers have now studied ginger for nausea, menstrual pain, joint pain, digestion, and blood sugar, including in more than 100 randomized trials. The strength of the evidence differs a great deal from one use to the next. Some findings are fairly encouraging, such as those for pregnancy-related nausea, while others are early or inconsistent.
This guide explains the potential health benefits of ginger, what the research does and does not show, and how to use it safely. It also separates ginger used as a food from concentrated supplements, since they are not interchangeable. The information is general and educational, and ginger works best as one part of a balanced diet, not as a cure for any condition.
What Is Ginger, and What Makes It Beneficial?
Ginger (Zingiber officinale) is the underground stem, or rhizome, of a flowering plant. You can buy it fresh, dried, ground, pickled, or as an extract. It contains bioactive compounds called gingerols, which are abundant in fresh ginger, and shogaols, which form when ginger is dried or heated.
Laboratory studies, summarized in a 2023 review of ginger bioactives, suggest these compounds have antioxidant and anti-inflammatory activity and may influence how the digestive tract moves. That is interesting, but findings in cells or animals do not automatically translate into benefits for people. Human trials are the better guide, and most of them test supplements rather than ginger eaten in meals.
Form and amount matter. A teaspoon of grated fresh ginger in a stir-fry delivers a very different dose than a standardized capsule used in a clinical trial. Because products and doses vary across studies, no single therapeutic amount applies to everyone, and researchers have called for more dose-dependent trials using standardized ginger products.
The National Center for Complementary and Integrative Health (NCCIH) offers a helpful overview of what is known about ginger’s usefulness and safety.
Ginger Health Benefits: 7 Potential Effects Explained
The seven potential benefits below are ordered roughly by the strength of the evidence. Each section notes where research is limited or mixed. Quality varies: in one systematic review of 109 randomized trials, only 43 (about 39%) met the authors’ criteria for high-quality evidence, and small sample sizes and non-standardized assessments were common shortcomings.
1. Ginger May Help Relieve Nausea
Nausea is the best-known use of ginger and the one with the most research behind it. The strongest evidence involves nausea and vomiting during pregnancy, often called morning sickness. Clinical studies have tested ginger for this purpose, and the NCCIH says research shows ginger may be helpful for it. A meta-analysis comparing ginger with vitamin B6 and placebo during pregnancy and an umbrella review of systematic reviews point the same way, with the umbrella review reporting its greatest confidence in ginger’s antiemetic effect in pregnant women.
Results are less clear for vomiting itself, and not every trial shows a benefit. Evidence for ginger in other situations is weaker. The NCCIH notes that most studies of ginger for motion sickness have not shown it to be helpful, and it remains uncertain whether ginger adds to standard treatment for chemotherapy-related nausea or helps with nausea after surgery.
In practice, this means ginger may be worth trying for mild pregnancy-related nausea, but it is not a proven fix for every type of nausea. People who are pregnant should talk with their healthcare professional before using ginger supplements, as the NCCIH advises for any herbal supplement, since concentrated products differ from food. Severe or persistent vomiting needs medical attention, because it can lead to dehydration.
For many people, ginger tea or small amounts of fresh ginger in food are a gentle starting point. Tolerance varies, and some people find strong ginger irritating to the stomach.
2. Ginger May Reduce Menstrual Cramps
Primary dysmenorrhea is the medical term for painful menstrual periods that are not caused by another condition. Several clinical trials have tested ginger supplements for this type of pain, and their results have been pooled in a systematic review and meta-analysis. Some have compared ginger with a placebo, and others have compared it with common pain relievers.
Overall, studies suggest ginger may reduce pain severity for some people, and the NCCIH says supplements might be helpful for reducing the severity of menstrual cramps. The quality and consistency of the research vary, however, so the findings are encouraging but not definitive. Study designs, doses, and timing of treatment differ from trial to trial.
Ginger does not treat the underlying cause of period pain. If your cramps are unusually severe, new, or getting worse, or if they interfere with daily life, see a healthcare professional. Painful periods can sometimes signal conditions such as endometriosis that need evaluation.
3. Ginger May Ease Some Types of Joint Pain
Osteoarthritis is a common joint condition in which cartilage gradually wears down, leading to pain and stiffness, especially in the knees. Several trials have examined whether oral ginger supplements can help, and a 2020 meta-analysis of ginger for pain and function in knee osteoarthritis pooled them.
An umbrella review of orally consumed ginger and human health found relatively strong evidence for a small pain-relieving effect in osteoarthritis, although individual studies had limitations. The NCCIH similarly says ginger supplements might help knee osteoarthritis symptoms, but much of the research has been of poor quality. The effect appears modest and does not occur for everyone.
The benefit has been seen with oral supplements, not with ginger applied to the skin, and topical ginger has not shown the same results. Ginger is also not a substitute for prescribed treatment, physical activity, or pain management recommended by your clinician. For lifestyle approaches, see our guide on the benefits of exercise.
4. Ginger May Support Digestion and Help With Some Digestive Discomfort
Ginger has long been used for upset stomachs, bloating, and indigestion. Researchers think it may affect gastric motility, which is the movement of food through the stomach, and some small studies suggest it may help the stomach empty more quickly.
A systematic review of clinical trials on ginger in gastrointestinal disorders found that research on many digestive conditions remains limited. This means ginger cannot be said to reliably treat bloating, indigestion, reflux, or other digestive problems.
Some people actually experience heartburn or stomach irritation after consuming ginger, especially in larger amounts. Ginger tea can be a pleasant, food-based option, but it does not detoxify the body or cure digestive disorders. To learn more about digestive wellness, read about common digestive problems, how to improve gut health, and high-fiber foods for digestive health.
5. Ginger Contains Compounds With Antioxidant and Anti-Inflammatory Activity
Oxidative stress occurs when unstable molecules called free radicals build up faster than the body can neutralize them. Inflammation is the body’s response to injury or irritation, and when it becomes long-lasting it is linked with many chronic conditions. Gingerols and related compounds attract interest because they show antioxidant and anti-inflammatory effects in laboratory studies.
Some human trials report changes in inflammation-related biomarkers after ginger supplementation. A change in a lab marker, however, does not prove that ginger improves health outcomes or prevents chronic inflammatory disease.
This research helps explain why ginger is studied for pain, but it should be viewed as supporting background rather than proof. Ginger can be one of many anti-inflammatory foods and antioxidant-rich foods in an overall healthy eating pattern.
6. Ginger May Support Healthy Blood Sugar Levels
Metabolic health is an emerging area of ginger research. Some trials have tested ginger supplements in people with type 2 diabetes or related conditions, and certain reviews report improvements in markers such as fasting blood glucose. The umbrella review listed glycemic control among the areas with the most supportive evidence, but rated the certainty of that evidence from very low to moderate.
The certainty of this evidence varies. Studies differ in dose, duration, and participants, and the results do not show that ginger eaten in everyday meals has the same effect. The comprehensive review of 109 randomized controlled trials of ginger offers broader context on where claims need stronger qualification.
Ginger should not replace diabetes medication, nutrition therapy, or glucose monitoring. If you take glucose-lowering medication, talk with your clinician before using concentrated ginger supplements, since blood sugar could be affected. To learn more, see our pages on blood sugar and type 2 diabetes.
7. Ginger May Have Other Potential Benefits, but More Research Is Needed
Researchers are also exploring whether ginger affects cholesterol and other metabolic markers. Some studies have found possible improvements in blood lipids such as total cholesterol and triglycerides.
The quality of this evidence is often low, and the studies tend to be small and short. These findings do not show that ginger prevents heart attacks or strokes. For information on managing this risk factor, see our article on high cholesterol.
It is wise to treat these areas as promising questions rather than established benefits. As new trials are published, the picture may become clearer.
How to Use Ginger: Fresh Root, Tea, Food, and Supplements
Ginger is easy to include in regular cooking. Here are some practical ideas:
- Grate fresh ginger into soups, lentil dishes, curries, and stir-fries.
- Add it to salad dressings, marinades, and sauces.
- Blend it into smoothies or stir it into oatmeal.
- Steep sliced or grated fresh ginger in hot water to make ginger tea.
- Use ground ginger in baking and spice blends.
Fresh, dried, and cooked ginger all have a place in the kitchen, though their compound profiles differ. Pairing ginger with vegetables, whole grains, legumes, and lean protein makes for balanced meals. You can find more ideas in our guide to healthy foods.
Ginger supplements are more concentrated and are not equivalent to using ginger as an ingredient. Doses used in research differ by condition, product, and study, so there is no single universal dose. If you use supplements, check labels carefully, choose reputable brands, and seek professional guidance, especially when using ginger for a medical concern.
Food-based use may not deliver the same amounts as the products used in clinical trials. That does not make cooking with ginger less worthwhile, but it is a reason to keep expectations realistic.
Ginger Side Effects, Precautions, and Possible Interactions
In typical food amounts, ginger is well tolerated by many people. The most common side effects are heartburn, abdominal discomfort, diarrhea, and irritation of the mouth or throat. These are more likely with larger amounts or concentrated products.
Some situations call for individualized advice rather than self-treatment. They include pregnancy, planned surgery, and the use of medicines that affect blood clotting or blood sugar. Not every possible interaction is firmly established, but it is reasonable to check with a healthcare professional or pharmacist first, and the NCCIH explains how medications and supplements can interact. The NCCIH ginger overview covers safety considerations in more detail.
If you have a health condition or take regular medication, talk with your healthcare professional before starting ginger supplements. Persistent or severe symptoms, such as ongoing vomiting, intense pain, or digestive changes that do not improve, call for medical attention rather than relying on ginger alone.
Conclusion: Is Ginger Worth Adding to Your Diet?
Ginger is a versatile ingredient with promising evidence for some uses, particularly pregnancy-related nausea, menstrual cramps, and certain types of osteoarthritis pain, according to the NCCIH and a review of systematic reviews. Research on digestion, inflammation, blood sugar, and cholesterol is more preliminary. Results depend on the condition being studied and the form of ginger used, and eating ginger is different from taking concentrated supplements.
The practical takeaway is simple. Ginger can be a flavorful part of a varied, balanced diet, but it is not a substitute for appropriate medical care. For more ways to build healthy routines, explore our guide on how to live a healthy lifestyle.
Frequently Asked Questions About Ginger
What are the main health benefits of ginger?
Ginger may help with pregnancy-related nausea, menstrual cramps, and some symptoms of osteoarthritis, according to the NCCIH. Other possible effects, such as those on blood sugar and inflammation-related markers, need careful interpretation because the evidence is less certain.
Does ginger help with nausea?
There is promising evidence for ginger in pregnancy-related nausea, according to the NCCIH. Results are less consistent for motion sickness, chemotherapy-related nausea, and nausea after surgery. See a healthcare professional if nausea is persistent or severe.
Is ginger good for inflammation and joint pain?
Ginger contains compounds studied for anti-inflammatory activity. Some clinical trials suggest modest improvements in osteoarthritis symptoms with oral ginger supplements. Ginger does not cure arthritis and should not replace recommended treatment.
Is it safe to drink ginger tea every day?
Ordinary culinary use is generally well tolerated by many people, though tolerance varies. Concentrated supplements may carry different risks, especially for people who take medication or manage health conditions. If you have concerns, check with your healthcare professional.
What is the best way to consume ginger?
Fresh ginger, ginger tea, dried ginger, and supplements are all options, and the best choice depends on your goals. Keep in mind that food-based use does not necessarily deliver the same dose as products tested in clinical trials.
Can ginger help lower blood sugar?
Some supplement studies suggest possible improvements in blood sugar markers, but the evidence is not definitive. Ginger should not replace prescribed diabetes treatment. Talk with your clinician before using supplements if you take glucose-lowering medication.
Sources
- National Center for Complementary and Integrative Health. Ginger: Usefulness and Safety.
- Crichton M, et al. (2022). Orally consumed ginger and human health: an umbrella review. American Journal of Clinical Nutrition.
- Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Science & Nutrition (2019).
- Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients (2020).
- Araya-Quintanilla F, et al. (2020). Effectiveness of ginger on pain and function in knee osteoarthritis: a PRISMA systematic review and meta-analysis. Pain Physician.
- Negi R, et al. (2021). Efficacy of ginger in the treatment of primary dysmenorrhea: a systematic review and meta-analysis. Cureus.
- Hu Y, et al. (2022). Effect of ginger in the treatment of nausea and vomiting compared with vitamin B6 and placebo during pregnancy: a meta-analysis. Journal of Maternal-Fetal & Neonatal Medicine.
- Choi J, et al. (2022). Effects of ginger intake on chemotherapy-induced nausea and vomiting: a systematic review of randomized clinical trials. Nutrients.
- Toth B, et al. (2018). Ginger (Zingiber officinale): an alternative for the prevention of postoperative nausea and vomiting. A meta-analysis. Phytomedicine.
- Shaukat MN, et al. (2023). Ginger bioactives: a comprehensive review of health benefits and potential food applications. Antioxidants.
- National Center for Complementary and Integrative Health. Using Dietary Supplements Wisely and How Medications and Supplements Can Interact.
Medical Disclaimer
This article is for general educational purposes only and is not medical advice. It does not diagnose, treat, or prevent any condition, and it cannot replace guidance from a qualified healthcare professional who knows your health history. Talk with your doctor, pharmacist, or registered dietitian before making major changes to your diet or taking ginger supplements, especially if you are pregnant, take medicines, or have surgery planned. If you think you have a medical emergency, call 911 right away.