If you’ve ever sipped on a ginger ale when feeling nauseous or tried some ginger chews to help lower your blood pressure, you likely know all about the potential benefits that ginger can bring. It’s not exactly a new concept: dating back to 400 BC, ginger has been documented as being used for medicinal purposes all the way back o olden days in Chinese medicine, and now, the US Food and Drug Administration generally recognizes it as safe at up to 4 grams daily.
Ginger does more than ease nausea and boost cognitive function — it offers a wide range of health benefits. We reviewed studies and spoke with experts to break down exactly what those are.
Adding ginger to your diet
After learning about ginger’s health benefits, it may make sense to add it to your diet. You can buy ginger root fresh in the produce section, dried and powdered in the spice aisle or in capsules in the supplement aisle.
The form of ginger matters in traditional Chinese medicine and modern research, says Kenny Mittlestadt, functional medicine practitioner and acupuncturist. “Fresh ginger is warming, yet relatively gentle and used for daily digestive support, immune resilience and general optimal health. Dried ginger is considered energetically more potent and used to stoke a ‘digestive fire.'”
He says pickled ginger usually accompanies sushi because raw fish has some of the coldest energy in food. Ginger counteracts the cooling effect, aiding in digestion. It can also have the same effect on other cold energy foods, such as raw vegetables and smoothies.
Sabrina Solt, owner and founder of Stem Cell Therapy in Scottsdale, Arizona, recommends “adding fresh or powdered ginger to teas, smoothies or soups and cooking with ginger in stir-fries, marinades and curries.”
Ginger is also common in cocktails, especially mule drinks, but you can also use it to make your favorite mocktail if you don’t drink alcohol.
7 ginger health benefits
Here are eight ginger health benefits backed by scientific research.
1. May treat morning sickness, vomiting and nausea
Ginger’s medicinal properties come primarily from its main bioactive compound, gingerol. This powerful compound can help food digest faster and may block serotonin receptors in the gut lining, calming stomach upset.
Ginger is a common treatment during pregnancy because it lacks the side effects that medications may cause. It can also help chemotherapy patients and those who experience postoperative vomiting or nausea.
You may also find relief from motion sickness or sport-induced nausea and vomiting by consuming ginger.
2. May relieve menstrual pain
Many adolescent girls and women suffer from dysmenorrhea or menstrual pain. Ginger may help relieve these symptoms and improve quality of life. A 2018 study involving 168 young women compared ginger and Novafen in easing period pain. Both were equally effective.
Similarly, in a 2021 meta-analysis of 638 studies, ginger was shown to be more effective than the placebo but as effective as NSAIDs for menstrual pain. Another study of 105 students 18 and older found that taking 500mg of ginger capsules three times daily for three days before your period may relieve pain, though more studies are needed.
3. May lower blood pressure
According to the CDC, around half of Americans have high blood pressure. It puts you at a higher risk of heart disease and stroke, the leading causes of death in the US.
Researchers discovered a significant blood pressure reduction in individuals older than 50 after eight weeks of consuming at least 3 grams of ginger daily, based on a 2019 meta-analysis of six randomized controlled trials. A 2017 systematic review of two RCTs found promising results, although more human trials are needed.
4. May lower blood sugar
Around one in 10 Americans has diabetes, and almost all (between 90% and 95%) have type 2 diabetes. Regular ginger consumption may help lower HbA1c and fasting blood sugar.
Ginger was found to improve glycemic status and lower oxidative stress in type 2 diabetic patients in one 2015 study. A 2022 systematic review and meta-analysis of 10 RCTs found similar results. In each trial, participants took between 1,200 and 3,000 milligrams of ginger daily for eight to 13 weeks. Although these studies are promising, more trials and larger participant pools are needed for further research.
5. May improve cognitive function
Ginger contains two components, 6-shogaol and 6-gingerol, that prevent inflammation and oxidative stress, which might improve cognitive function and protect against degenerative brain diseases such as multiple sclerosis and Alzheimer’s.
A study on rats shows that ginger extract significantly boosts synapse production, improving memory. More human trials are necessary to determine the most effective form and dose of ginger to prevent neurodegenerative diseases, despite the benefits found in past research.
6. May lower risk of cancer
Ginger benefits may extend to cancer, especially the most common form of cancer, gastrointestinal cancers.
In vitro (petri dish or test tube) and animal studies suggest ginger’s anticancer effects may prevent and treat GI cancers such as colorectal, liver and pancreatic cancer. In one 2013 study, 20 people who were at high risk for colorectal cancer took 2 grams of ginger extract per day for 28 days. Fewer cancer markers were found in the intestinal lining than expected at the end of the study.
That said, more human trials are needed.
7. May relieve lung inflammation and asthma symptoms
Ginger is a common treatment method for respiratory disorders, and it may suppress the Th2-mediated response that contributes to airway inflammation and asthma attacks.
A 2019 mouse study also found that ginger extract can prevent lung inflammation caused by dust mites. Another animal trachea study found that gingerol and shogaol properties, especially 8-gingerol, contained bronchorelaxant properties, which can help prevent the onset of asthma attacks. Further human trials are needed to establish safety and effective treatment methods.
Potential side effects to watch out for
Although you can reap health benefits from ginger, you could face potential side effects if you consume too much. According to UCLA Health, you could experience diarrhea, heartburn or acid reflux if you consume more than 6 grams a day. Although “it’s possible to get this much through supplements, it’s rare to get this much through food,” registered dietician and exercise scientist David Goldman says.
If you’re on medication, pregnant or breastfeeding, Goldman recommends speaking with your doctor to determine safe consumption levels. “Ginger has mild blood-thinning properties,” says Alison Tierney, a board-certified oncology dietician and cancer survivor, so you should be cautious if you’re taking blood thinners by avoiding high doses of ginger.
Is it OK to eat ginger every day?
Yes, it’s OK to eat ginger daily. Consumption recommendations are 3 or 4 grams per day or up to 1 gram during pregnancy. However, some may tolerate up to 6 grams daily without adverse effects.
Researchers published a study in 2017 tracking 4,628 participants aged 18 to 77. They found that people who consumed more ginger — between 2 and 4 grams per day — had a lower probability of hypertension and coronary heart disease than those who consumed less ginger.
Daily ginger consumption may also help with muscle pain after weightlifting. A 2010 study found that taking 2 grams of ginger per day reduced post-exercise pain by 25%.
Frequently asked questions about ginger
Does ginger reduce belly fat?
Ginger can reduce hunger and body weight, which can include belly fat. The compound gingerol has been shown to have an anti-obesity effect on rats fed a high-fat diet in a 2014 study. A 2024 meta-analysis of 27 randomized controlled trials found that people lost more than 3 pounds of body weight and 1cm (0.40 inches) of waist circumference after taking 2 grams of ginger daily for eight weeks.
A small 2013 study of 10 overweight men found that consuming hot ginger tea or water kept them fuller longer and increased thermogenesis, a heat-producing metabolic process that helps burn calories.
What organ is ginger good for?
Ginger is good for the stomach. It can provide relief from nausea, bloating and ingestion. Studies have also shown that regular ginger consumption can provide anti-inflammatory benefits, improving circulation, lowering cholesterol and reducing the risk of coronary heart disease.
What happens if I drink ginger water every day?
Drinking ginger water daily may help lower inflammation and improve the quality of life for people with arthritis, ulcerative colitis, lupus, Crohn’s disease and psoriasis. Its antioxidant properties may also work alongside treatments to improve conditions such as diabetes, cardiovascular disease, obesity and chronic kidney disease. Ginger water can also prevent nausea and vomiting for chemotherapy patients and during pregnancy.
What is the healthiest way to consume ginger?
The healthiest way to consume ginger is in its raw form. You can make ginger tea by slicing and steeping it in water or adding it to your favorite dishes. Ginger is a versatile spice you can include in soups, stews, smoothies, marinades, sauces, dressings or juice it to make ginger shots.
What are the five medical uses for ginger?
Studies have found that ginger may have these five medical uses: reducing inflammation, improving blood sugar levels, treating indigestion and nausea, boosting your immune system and providing pain relief.
Bottom line
With no known side effects — except for possible stomach upset from consuming too much — ginger is a powerhouse spice that is easily accessible and affordable. It has wide-ranging medical applications and may be a suitable alternative to medications for certain health concerns. That said, if you’re on any medication, have health issues or are pregnant, speak with your doctor to determine if regular ginger consumption is right for you.
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