Ginger, sometimes called Sheng Jian, Singabera, or its botanical name, Zingiber officinale, is a  Zingiberaceae (Ginger) family member (1). Ginger, a relative of r turmeric (Curcuma longa), is famous for its highly scented and tasty roots. Its most identifiable feature grows underground and is known as a rhizome (underground storage stem). Still, its aboveground features can be identified by its hairy stems, brown or purple (although some species can be a deep red or even green), leaves of three that grow from the plant’s base, and greenish flowers, sometimes tipped with purple, held on pine-cone-shaped spikes (2). 

Ginger flourishes in fertile soils with plants of rain. The rhizome is pulled up when the plant is ten months old. If you plan to forage for ginger, always harvest ethically. Never collect anything from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. Due to the uncertainty of surrounding plants, be careful not to disturb them as they could be an endangered or threatened species. Always be kind to the earth and only harvest what you need.

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, ginger’s key constituents are volatile oil (including zingiberene) and oleoresin (including gingerol and shogaols. Its key herbal actions include:

• Anthelmintic: expels or destroys parasites.
• Antiviral: addresses or reduces infections caused by a virus.
• Anti-inflammatory: helps the body control inflammation.
• Circulatory stimulant: increases blood flow to a specific area.
• Digestive stimulant: increases movement of gastrointestinal tract contents.

Research-Backed Health Benefits of Ginger

The active constituent most studied in ginger is gingerol (3). Gingerol has many known medicinal properties and a long history in traditional and alternative medicine. Most importantly, gingerol has robust anti-inflammatory and antioxidant properties that provide a long list of benefits, including: 

Antibacterial Properties

An antibacterial property is when a substance, or in this case, an herb, can destroy or suppress the growth and reproduction of bacteria (4). Ginger’s active constituent, gingerol, has been found to have antibacterial properties that significantly lower the risk of infections. Several studies have demonstrated ginger extract’s ability to inhibit bacteria growth (5,6). One study showed ginger’s effectiveness against oral bacteria linked to inflammatory gum diseases like gingivitis and periodontitis (7). Additionally, fresh ginger has been effective against the respiratory syncytial virus (RSV) (8).

May Provide Migraine & Headache Relief

Roughly 35 million Americans experience migraine headaches, making them the third most prevalent and sixth most disabling illness worldwide (9). Ginger works similarly to a class of prescription medications called triptans, which increases serotonin, a chemical messenger involved with migraine attacks, which is believed to help stop migraine by reducing inflammation and restricting blood vessels. In studies, 250 mg of ginger was as effective as sumatriptan in relieving migraine pain. Ginger also poses fewer side effects than sumatriptan, making it a safer alternative (10). 

May Ease Nausea & Morning Sickness

Ginger’s most common use is to ease nausea, especially morning sickness. Studies have found ginger to be a highly effective anti-nausea remedy under several circumstances. Some studies found ginger relieved nausea and vomiting in participants undergoing surgical procedures (11,12). Another study found ginger to help chemotherapy-related nausea (13). A systematic review of 12 studies with 1,278 pregnant participants found that 1.1-1.5 grams of ginger significantly reduced morning sickness symptoms (14).

May Relieve Chronic Indigestion 

Indigestion, sometimes called dyspepsia or an upset stomach, is a discomfort in the upper abdomen, such as abdominal pain and a feeling of fullness soon after you start eating (15). It’s believed that delayed gastric emptying is a significant factor for indigestion (16). Thankfully, ginger has demonstrated the ability to speed up gastric emptying (17). One study discovered that participants who took ginger emptied their stomachs nearly four minutes faster than those who took the placebo (18). Another study found ginger drastically accelerated the stomach-emptying process by over ten minutes (19).

May Reduce Menstrual Pain

Menstrual pain, sometimes called dysmenorrhea, affects up to 95 percent of women (20); thankfully, ginger has been used historically for relief. An older study analyzed and split 150 women into three groups receiving four doses of either 250 milligrams of ginger powder, 250 milligrams of mefenamic acid, or 400 milligrams of ibuprofen daily. The study concluded that ginger just as effectively reduced menstrual pain as the two NSAIDs (21). Several recent studies found ginger equally effective as medications like Mefenamic acid and Novafen (22, 23).

May Improve Blood Sugar Levels

As of 2020, 34.2 million (1 in 10) Americans have diabetes, and another 88 million (1 in 3) Americans have prediabetes (24). Several studies have found ginger has robust anti-diabetic properties. One study discovered that 2 grams of ginger powder daily reduced fasting blood sugar by 12 percent, Apolipoprotein B/Apolipoprotein A-I ratio (cardiovascular risk marker measuring the balance of atherogenic and antiatherogenic lipoproteins) by 28 percent, and malondialdehyde (oxidative stress marker) by 23 percent in type 2 diabetic participants  (25). A review found ginger significantly reduced HbA1c levels in type 2 diabetics (26).

May Support Heart Health

Unfortunately, heart disease is the world’s number one cause of death (27). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, you can at least take steps to lower your overall risk. That’s where ginger may come in.

Several studies have uncovered a link between ginger and reduced cholesterol levels. An older study found that participants who took 3 grams of ginger powder daily noticed a significant decrease in most cholesterol markers, including a 10 percent reduction in their LDL cholesterol levels over 45 days (28). A recent study found that 5 grams of daily ginger-pasted powder resulted in a 17.4 percent reduction in LDL cholesterol levels over three months (29). Additionally, an animal study experienced lower cholesterol and blood triglyceride levels with ginger (30).

May Improve Brain Functionality

Brain functionality includes speech, judgment, thinking and reasoning, problem-solving, emotions, and learning, amongst many other functions (31). Gingerol’s robust antioxidant properties protect against oxidative stress and chronic inflammation, which can accelerate aging, including brain function. These are critical drivers of Alzheimer’s disease and other age-related cognitive declines. An animal study implied that ginger’s antioxidants and bioactive compounds could inhibit inflammatory responses in the brain (32). A human study of healthy middle-aged women demonstrated improved reaction time and working memory with daily doses of ginger extract (33). 

May Help Manage Osteoarthritis

Osteoarthritis (OA) is the most common joint disorder in the United States and is associated with pain and stiffness. The number of people affected with symptomatic OA will likely increase due to the aging population and the obesity epidemic (34). One study discovered that participants who received 0.5-1 gram of ginger daily significantly reduced pain and disability (35). Another study combined topical ginger, mastic, cinnamon, and sesame oil and successfully reduced pain and stiffness in individuals with OA of the knee (36). 

May Aid In Weight Loss

Weight management is a challenge for most people in the U.S., with more than 70% of American adults being overweight (37). Excess body weight is a common contributor to type 2 diabetes (the most common type of diabetes). Being overweight increases your risk for type 2 diabetes, heart disease, and stroke (38). Animal and human studies have assessed ginger’s role in weight loss. 

In animal studies, consumption of ginger water or ginger extract steadily decreased rat body weight, even when fed high-fat diets (39,40). A literature review demonstrates that ginger supplementation significantly reduces body weight, waist-hip ratio, and hip ratio in overweight/obese individuals (41). A human study of 80 obese women discovered that 2 grams of ginger powder for 12 weeks aided in reducing body mass index (BMI) and blood insulin levels, which are associated with obesity (42).

Anticancer Properties

Statistics say that 158.3 of every 100,000 individuals will die from cancer, but what if they didn’t have to (43)? Thankfully, several studies have been conducted both in test tubes and on animals regarding the potential anticancer properties of ginger. Ginger’s active constituent, gingerol, has demonstrated anticancer properties, especially [6]-gingerol, which is considered incredibly robust (44). 

Some evidence points to ginger’s effectiveness against gastrointestinal cancers such as pancreatic and liver cancer (45,46). Other evidence suggests ginger is effective against breast and ovarian cancer (47,48). Additionally, 2 grams of ginger extract significantly reduced pro-inflammatory signaling molecules in the colon in a 28-day study of individuals at average risk for colorectal cancer (49).

Safety Information, Contraindications & Interactions

Mainstream sources warn of skin sensitivity when applied topically and mild side effects like heartburn, diarrhea, burping, and general stomach discomfort when taking higher doses (over 5 grams daily). They also caution against the use of ginger for pregnant women, claiming there isn’t enough reliable information to know if taking larger amounts of ginger is safe (50).

As per trusted herbalist Richard Whelan, ginger has never been associated with adverse events. Actually, quite the contrary, a tremendous number of women have found ginger helpful during pregnancy, so it has been very widely used without any issues. Finally, the reason for the caution comes from a level of use that would equate to massive ginger consumption, far more than ever used in medicine or food. Richard Whelan concludes that ginger is safe for breastfeeding. Ginger can and should be used freely by the young, pregnant, breastfeeding, and elderly as needed so long as they can tolerate its spiciness (51)!

If you read my post How to Practice Essential Oil Safety, you know aromatherapist Wendy Robbins states that essential oils should never be taken internally or applied undiluted. Aside from that, she does not indicate any known hazards. However, she notes that some sources suggest that ginger essential oil is phototoxic, although the reported low-level effects aren’t significant. She also warns that ginger essential oil poses a higher risk of causing irritation and sensitization when used in the bath and recommends avoiding it, even if it is solubilized/diluted (52).

How to Use Ginger & Product Recommendations

I try to buy herbs locally when I make my own herbal remedies. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I enjoy using ginger to make homemade ginger capsules (recipe coming soon). I also add ginger to a neti pot (for congestion and inflammation relief), food, and turmeric milk lattes (recipe coming soon). Aside from that, I recommend a few premade herbal products, including:

• Gaia Herbs Ginger Supreme combines ginger and turmeric to support healthy digestion. These vegan and gluten-free capsules help relieve occasional nausea and promote a healthy digestive response.
• MaryRuth’s Joint Health Liquid Extract is an easy-to-take tincture for occasional joint discomfort. With four traditional herbs (ginger, licorice root, cat’s claw, and devil’s claw), you’ll provide soothing support to help maintain joint health and wellness.
• Plant Therapy’s Ginger Essential Oil is great for the digestive system and allows it to naturally tackle stomach concerns, such as bloating, cramps, nausea, and gas. It can also settle upset due to traveling, motion sickness, and overeating. This essential oil is safe for kids, pregnancy, breastfeeding, dogs, and horses.
• The Brothers Apothecary’s Digest Well focuses on settling the stomach, supporting a healthy immune system, and relieving the body of occasional aches and pains — all in one capsule.
• The Brother’s Apothecary’s Golden Milk is a sweet and spicy CBD-infused golden milk latte powder crafted with organic coconut, sustainable coconut sugar, turmeric, ginger, fresh ground Vanilla beans, and various savory and illuminating spices.
• The Brother’s Apothecary’s Immunity is a CBD capsule infused with turmeric and black pepper to support your immune system and create a healthy body. These gluten-free and vegan capsules contain a powerhouse of bioactive compounds, 
• The Brother’s Apothecary’s Organic Lemon Ginger CBD Honey is an inspired blend of lemon, ginger, and wildflower honey, creating a soothing honey blend perfect for tea.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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