Ginger is beloved worldwide in cooking, beverages, candies, aromatherapy, teas, topical products, and supplements.
It also has a rich history of traditional use in Ayurveda (Indian), Traditional Chinese Medicine, and Tibb-Unani (Islamic) herbal practices for supporting digestion, immune health, inflammatory response, joint health, and heart health. REF#2169
Ginger is also inexpensive, widely available, and has been the subject of numerous studies to identify how it works and its beneficial properties.
If you love the spicy zing of Ginger and/or are interested in how it may benefit the body, this article is for you.
Here, we’ll explore the history, traditional use, scientific research, and benefits behind the humble Ginger and how it may help support your health and well-being.
What is Ginger?
Also known as Zingiber officinale, or Ginger Root, Ginger is a flowering plant related to Turmeric and Cardamom.
The Ginger rhizome, the stem grown under the ground, also known as Ginger Root, is the plant part used as a spice, tea, and supplement.
Ginger has a long history of use in various Asian, Indian, Middle Eastern, Roman, and Greek herbal practices, with mention of its benefits found in Sanskrit texts.
Fresh, dried, and Ginger extracts have been traditionally used in folklore for: REF#2169
- Cardiac health
- Cognitive health
- Easing nausea during pregnancy
- Immune health
- Inflammatory response
- Joint health
- Kidney health
- Occasional aches and pains
- Menstrual cramps
- Metabolic Health
- Respiratory health
- Stomach and digestive health
Today, fresh, powdered, pickled, candied, and other forms of Ginger and ginger-containing products can be found in every supermarket.
How Ginger Supports Various Aspects Of Health
Researchers have identified over 100 active plant compounds in Ginger believed to be responsible for its health benefits. REF#2170
Some of its most notable plant compounds we’ll discuss more in this article, include: REF#2170
- Antioxidants
- Gingerols
- Lipids
- Organic acids
- Polysaccharides
- Raw fibers
- Shogaols
- Terpenes
- Volatile oils
- Zingerone
Ginger also contains small to moderate amounts of vitamins and minerals, including:
- Potassium
- Vitamin C
- Copper
- Calcium
- Fiber
- Manganese
- Magnesium
- B6
- Niacin
- Phosphorus
- Iron
- Zinc
- Pantothenic acid
Regarding vitamins and minerals, unless you’re consuming large amounts of Ginger—usually used as a condiment—it is unlikely to be a good nutrition source for those mentioned above.
However, even small amounts of Ginger’s various plant compounds have been shown to provide potential health benefits.
10 Health Benefits Of Ginger
1. Ginger as a Digestive Aid
Most of us have experienced the benefits of Ginger as a home remedy for digestive health.
Although most mainstream ginger ale does not contain enough real Ginger to provide a benefit, real Ginger has been shown to promote healthy digestion in numerous ways, including:REF#2171
- Acting as a carminative, which reduces gas and bloating
- Reducing occasional nausea (more on this to come)
- Promoting gastrointestinal motility (the process in which food moves through your digestive system)
- Supporting esophageal function
- Supporting gastric emptying
- Supporting liver health (the liver plays a role in digestion via the production of bile and other enzymes)
There are many ways to take Ginger to support digestion, including adding Ginger to your favorite recipes, making a tea using fresh or dried Ginger taking a supplement like Gaia Herbs Ginger Supreme, before or after meals.
2. Ginger May Support Kidney Health
Ginger is a staple herb In Ayurveda, the traditional wellness practice of India.
One of its traditional uses is to use it as a tea or a warm compress to support kidney health.
There is research to support this use, showing ginger may have a protective effect on the kidneys. REF#2172 REF#2173
Ginger is one of many herbs that can help support these vital organs.
Discover more natural ways to support kidney health in:
3. Ginger May Promote Metabolic Health
If you’re looking for efficient ways to support your overall health, you can’t go wrong with focusing on metabolism.
What exactly is metabolism?
In simple terms, metabolism is how our cells turn what we consume into energy.
Metabolic processes include many organs and systems, such as the hypothalamus, thyroid, pancreas, liver, digestive, and cardiovascular systems.
These organs influence many bodily processes, such as hormone production, circulation, cholesterol regulation, chemical messaging in the digestive tract, sugar metabolism, and more.
Therefore, when our metabolic health is optimal, our whole body benefits.
Traditional use and new research have shown herbs like Ginger may support metabolic health, in addition to healthy lifestyle practices.
For example, human and animal studies have shown plant compounds in Ginger, such as gingerols, may promote metabolic health by: REF#2174 REF#2175 REF#2176
- Promote feelings of satiety after eating
- Enhancing the thermal effect of food, which refers to the rate at which our bodies burn calories after eating
- Supporting normal glucose and leptin levels (leptin is a hormone that regulates appetite and cravings) when combined with Cinnamon, while providing antioxidant protection.
- Supporting normal digestion and gastric emptying
- Promoting normal blood sugar
- Ginger has also been shown to support thyroid health REF#2177, which we’ll discuss in the next point.
More research is needed to confirm Ginger’s potential benefits to metabolic health.
4. Ginger May Promote Thyroid Health
One of Ginger’s under-reported benefits is its thyroid-supportive properties.
For example, 2022 double-blind, placebo-controlled clinical trial published in Evidence-Based Complementary Alternative Medicine REF#2178 found ginger supplementation at 500 mg twice per day led to significant improvements in:
- Weight
- Cold intolerance
- Intestinal health
- Dry skin
- Appetite
- Memory
- Concentration
- Feelings of giddiness or dizziness
Ginger supplementation also supported the following:
- Metabolic health
- Serum TSH (thyroid stimulating hormone) levels
- Normal blood sugar
- Normal cholesterol levels
Although the authors did not include their hypothesis on Ginger’s mechanisms of action, plant compounds such as polyphenols and antioxidants, have been shown in previous studies to support factors related to thyroid symptoms, including: REF#2179
- Inflammatory response
- Immune health
- Cardiovascular health
- Circulation
- Digestive function
- Menstruation
- Metabolic health
- Pain
Although more research is needed, this study, along with traditional herbal use, does suggest a potential benefit for thyroid health.*
Always talk to your doctor before taking Ginger for thyroid health.
To learn more about thyroid health, check out: Thyroid Symptoms, Labs, & Supplements To Discuss With Your Doctor.
5. Ginger’s Expectorant Properties Support Sinus and Respiratory Health
Ginger is an herbal expectorant, which means it helps break up mucus and support clear airways.*
You may have experienced this effect when your sinuses opened up while drinking spicy ginger tea or real ginger ale.
Examples of other herbal expectorants include Eucalyptus, Peppermint, and Mullein.
Research has shown Ginger works to support clear nasal passages, sinuses, and airways in those with pollen complaints. REF#2180
It’s also demonstrated immune and respiratory health benefits. REF#2181
There are many ways to use Ginger as an expectorant, including:
- Eating it fresh
- Drinking fresh or dried Ginger tea or Ginger water
- Taking a supplement or tincture
- Diffusing Ginger essential oil
- Topically as a rub, plaster, or poultice applied to the chest or feet
- Adding powdered ginger to a bath (always test a small area of your skin first to test for any skin reaction)
Always check with your doctor or healthcare practitioner for recommendations on using Ginger topically or internally.
Learn more about natural expectorants in: Do Natural Expectorants Work?
6. Ginger May Help With Minor Aches, Pains, and Menstrual Cramps
Ginger has been used for centuries in Traditional Chinese Medicine and Ayurveda for minor aches and pains and to support normal inflammatory response.
Research has confirmed this traditional use, showing Ginger’s natural antioxidants can help ease minor aches and pains by supporting normal inflammatory response. REF#2182
Specifically, Ginger has demonstrated benefits for:
- Menstrual cramps REF#2183
- Occasional headaches REF#2184
- Minor muscle and joint pain REF#2185
Ginger is typically taken as a supplement or used topically, such as in Ginger oil, to help with occasional aches and pains.
Learn more in: 7 Best Herbs for Everyday Pain to Support Additional Pain Relief and Restore Balance*
7. Ginger Can Support Your Heart Health
If you’re concerned about heart health, Ginger is one of the best herbs to learn about.
Research has shown the antioxidants in Ginger, such as gingerols and shogaols, may offer multiple benefits to the heart and cardiovascular system, including: REF#2186 REF#2187 REF#2188 REF#2189
- Supporting normal blood viscosity
- Promoting normal blood pressure
- Supporting normal cholesterol
- Promoting normal inflammatory response
- Supporting normal circulation
It’s important to note that Ginger contains a natural acid called salicylate. Salicylate is the same substance Aspirin is based on and is believed to have a blood-thinning effect. REF#2190
Therefore, Ginger may not be beneficial for everyone to take regularly.
Check with your doctor before taking Ginger.
8. Ginger May Promote Cognitive Health
Cognitive health is a hot topic among people of all ages.
From memory to focus, clarity of mind to decision-making, nearly everyone is looking for extra brain support.
Although nootropics like Lemon Balm and Ginkgo get the most press, Ginger has also been shown to be potentially beneficial for brain health.
Human and animal studies have shown the antioxidants and other inflammatory supportive compounds in Ginger may support memory, healthy brain aging, and attention. REF#2191 REF#2192
More research is needed to support these findings.
9. Ginger May Help With Mild Nausea, Including Morning Sickness In Pregnancy
Ginger has been a go-to herb for helping with occasional nausea for centuries. It’s also recommended by the American College of Obstetricians and Gynecologists for morning sickness in during pregnancy. REF#2193
Research has confirmed Ginger can help with various types of nausea, including:
- Sea sickness: When used prophylactically REF#2194
- Motion sickness REF#2195
- Morning sickness during pregnancy: 1,000 mg per day is recommended REF#2196
- Nausea during chemotherapy REF#2197
- Nausea due to surgery REF#2198
Although more research is needed to determine how Ginger works, researchers believe it's due to its effects on the gastrointestinal system. REF#2199
Some people have the best results taking a ginger supplement, drinking ginger tea, or eating ginger candy for nausea, while others prefer to inhale a pure Ginger essential oil.
Talk to your healthcare practitioner and try experimenting with different forms of Ginger to discover what works for you.
10. Ginger May Support Immune Health
Science has shown there is wisdom in the folklore use of Ginger for immune health.
Human and animal research has shown various forms of Ginger, including extracts, juice, and fresh ginger, can support multiple aspects of immune function, including: REF#2200 REF#2201 REF#2202 REF#2203 REF#2204 REF#2205 REF#2206
- White blood cell health
- Immune modulation/regulation
- Immune cell health
- Normal inflammatory response
- Bacterial balance
- Gut microbiome health
- Respiratory health
- Sinus health
More research is needed to explain Ginger’s actions on the immune system.
However, given its safety record and rich history of traditional use, a cup of ginger tea or shot of ginger juice may provide helpful support for the immune system.
Ginger Side Effects & Contraindications
Ginger has been safely used in the culinary arts and as a supplement for centuries, with no significant side effects reported.
Some people may experience stomach upset, heartburn, diarrhea, mouth or throat irritation, increased body temperature, or sweating from the spiciness of the herb if consumed in excess. REF#2207
As previously noted, Ginger’s possible effects on blood viscosity may make it inappropriate for people taking blood thinners or those with blood disorders.
Ginger may or may not be appropriate for everyone with thyroid or blood sugar concerns.
Although studies have supported Ginger’s use in pregnancy, always check with your healthcare provider before taking a Ginger supplement.
Talk to your healthcare professional for individual recommendations.
How To Getting More Ginger In Your Body
There are endless ways to get more Ginger in your body, including:
- Add Ginger to recipes: Such as marinades, dressings, stir-fries, soups, and sauces.
- Make Ginger water: Combine a thumb-size piece of grated fresh ginger with water, lemon, and honey.
- Eating candied Ginger: Look for unsulfured, lower-sugar varieties. You can eat these plain or add them to your favorite baked goods, desserts, oatmeal, or salads.
- Drink Ginger tea: You can buy this premade in tea bags or make your own using 1-3 teaspoons of freshly grated ginger steeped in boiling water for 3-5 minutes (the longer it steeps, the spicier it becomes). Add honey or lemon if desired.
- Try pickled Ginger: This condiment isn’t just for sushi; it’s also great on wraps, in salads, or mixed into your favorite dishes.
- Try real ginger ale: Although consuming soda regularly isn’t recommended, you can find authentic, healthier ginger ales in natural food stores. This can be an excellent option for stomach upset or an occasional treat.
Supplements are also a popular way to get a more concentrated dose of Ginger.
Discover more ways to enjoy Ginger with these tasty recipes: