Ginger

How ginger works in your body

Ginger (Zingiber officinale) has been used for over 2,500 years in traditional medicine systems across Asia. The root contains more than 400 bioactive compounds, with gingerols and shogaols being the most studied. Fresh ginger is rich in gingerols, while dried or heated ginger contains higher concentrations of shogaols, which form when gingerols undergo dehydration ^[1]. These compounds work through multiple pathways: they inhibit COX-2 and 5-LOX enzymes involved in inflammation, block NF-κB signaling, and modulate various cytokines ^[2].

Ginger for nausea and digestive health

Ginger's most well-documented benefit is its antiemetic effect. A comprehensive systematic review of 109 randomized controlled trials found consistent evidence that ginger reduces nausea and vomiting across multiple conditions ^[1]. For pregnancy-related nausea, studies show that 1 gram of ginger daily is both safe and effective, working by blocking serotonin receptors in the gut and brain that trigger vomiting ^[3]. Clinical trials also support ginger's use for motion sickness and postoperative nausea. Beyond nausea relief, ginger stimulates gastric motility, speeding up stomach emptying and reducing bloating and discomfort after meals ^[4].

Anti-inflammatory effects and joint health

Ginger's anti-inflammatory properties stem from its ability to inhibit multiple inflammatory pathways simultaneously. Research shows that regular ginger consumption lowers inflammatory markers including IL-6, TNF-alpha, and C-reactive protein ^[2]. In patients with knee osteoarthritis, ginger supplementation was as effective as some conventional treatments at reducing pain and improving function ^[5]. A 2022 review found that compounds like 6-shogaol, zingerone, and 8-shogaol show promising results in reducing arthritis symptoms in both human and animal models ^[2]. These compounds inhibit the production of prostaglandin E2, nitric oxide, and various inflammatory cytokines.

Metabolic benefits and blood sugar control

Ginger shows promise for supporting metabolic health. A 2022 review of clinical trials found that ginger supplementation significantly reduced fasting blood sugar and HbA1c in people with type 2 diabetes ^[6]. Participants taking 1,200 to 3,000 milligrams daily for 8 to 13 weeks showed meaningful improvements in glycemic control. Additionally, research indicates ginger may help lower triglycerides and LDL cholesterol while raising HDL cholesterol ^[7]. Some studies also suggest ginger may support weight management by increasing thermogenesis and reducing appetite, though more research is needed to confirm these effects ^[1].

Practical use and safety

Most research uses ginger extracts standardized to specific gingerol concentrations, typically providing 1-2 grams of ginger daily. For culinary use, about 2-4 grams of fresh ginger root or 1-2 grams of dried ginger powder appears safe for most adults. Ginger is generally well-tolerated, though high doses may cause heartburn or stomach upset in sensitive individuals. People taking blood thinners should consult their healthcare provider before using high-dose ginger supplements, as ginger may have mild anticoagulant effects ^[1].