Ginger (Zingiber officinale Roscoe), a well-known herbaceous plant, has been widely used as a flavoring agent and herbal medicine for centuries. The consumption of the ginger rhizome is a typical traditional remedy to relieve common health problems, including pain, nausea, and vomiting [1].
Clinical applications of ginger with an expectation of clinical benefits are receiving significant attention. This article aims to provide a comprehensive discussion in terms of the clinical effects of ginger in reported areas.
Ginger's Composition and Bioactivities
More than approximately 100 compounds have reportedly been isolated from ginger [5]. Specifically, the major classes of ginger compounds are gingerol, shogaols, zingiberene, and zingerone, as well as other less common compounds, including terpenes, vitamins, and minerals [6]. Among them, gingerols are considered as the primary components, reported to possess several bioactivities [7]. As a result, many related biological activities have been explored such as those of antioxidant, antimicrobial, and anti-neuroinflammation, just to name a few [8]. These potential pharmacological and physiological activities have led to a significant increase in the number of investigations on the health benefits of ginger.
Addressing Nausea and Vomiting
Anyone who has experienced nausea, vomiting, or upset stomach has probably either used ginger or had it suggested as a potential remedy. And for good reason: Ginger has a long history as an effective and safe treatment for nausea and vomiting, particularly when the symptoms are caused by pregnancy or chemotherapy treatment.
Notably, a prominent number of randomized clinical trials (RCTs) have been conducted to examine ginger’s antiemetic effect in various conditions such as motion sickness, pregnancy, and post-anesthesia [2,3,4]. Major clinical trials with ginger were performed to evaluate its antiemetic activity (n = 47). Among these, CINV, a phenomenon induced by chemotherapeutic agents and which activates neurotransmitters as a side effect, was the most frequently investigated subject (n = 16). From 16 trials, eight demonstrated the positive effect of ginger treatment on the prevention and alleviation of CINV. Sanaati et al. reported that ginger significantly improved the quality of life in CINV group of patients who had received the first cycle of moderately to highly emetogenic chemotherapy compared to the placebo (median (interquartile range) = 124.5 (113.2, 126) vs. 111 (99, 126); p = 0.043) [18]. Furthermore, ginger effectively reduced acute and delayed CINV in both children and adults [56,57]. Nausea and vomiting of pregnancy (NVP), also called hyperemesis gravidarum in severe cases, is a symptom that commonly occurs in pregnant women and has the potential to cause nutritional deficiency. There were 14 clinical trials regarding the alleviative effect of ginger on NVP. Eight studies investigated the antiemetic effect of ginger by comparing it to a placebo group, revealing significant effects in the ginger treatment group. Simultaneously, ginger showed a similar effect compared to other medication groups, such as vitamin B6 (pyridoxine), antihistamine, or metoclopramide. Postoperative nausea and vomiting (PONV) is an emetic event that is induced in the patients after surgical procedures, and it is mainly caused by the anesthetic. Ginger treatment was used as an intervention in eleven RCTs. Still, ginger may have a beneficial effect in gynecological patients, according to the results from Apariman et al., Chaiyakunapruk et al., Phillips et al., and Bone et al. [58,59,60,61]. Finally, in the study by Dabaghzadeh et al., the researchers primally examined the effect of ginger and demonstrated its benefit on the prevention of nausea and vomiting induced by an antiretroviral regimen (p = 0.001) [62]. Efficacy on motion sickness and vertigo was also examined in several studies, with results indicating different aspects between the studies.
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Ginger for Digestive Health
As an extension of the antiemetic property, ginger has been studied for its protective effect on the gastrointestinal system. Seven RCTs examined ginger’s effect on gastric function, mostly regarding gastric emptying and dysrhythmia. All studies that observed gastric emptying rate reported ginger as a digestive enhancer, except the study from Phillips et al., where they den…
If you’re struggling with indigestion, ginger can offer relief by speeding up the digestive process and promoting the movement of food through your stomach. Chronic indigestion is often the result of the stomach taking too long to empty its contents. Ginger speeds up that process by helping food move more quickly through the gastrointestinal tract. Ginger’s natural enzymes help relieve indigestion, nausea, and bloating, promoting overall digestive health.According to a 2024 review, ginger can support digestive health in people with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) by:
- promoting gastric motility, or easing the movement of food through the gastrointestinal (GI) tract
- stimulating digestive juices
- relieving GI discomfort
The review also suggests that 2000 mg of ginger daily could help:
- reduce inflammation
- manage dyspepsia, or indigestion
- protect against colorectal cancer
- prevent ulceration in the digestive tract
Anti-Inflammatory Properties and Pain Relief
While ginger is most often associated with relieving an upset stomach, it has anti-inflammatory properties that may also contribute to other health benefits. Ginger will not necessarily bring you immediate pain relief. But for inflammation-related conditions, such as osteoarthritis, studies show that ginger improves pain and stiffness over time. Ginger is an anti-inflammatory, which means it reduces swelling. That may be especially helpful for treating symptoms of both rheumatoid arthritis and osteoarthritis. You might get relief from pain and swelling either by taking ginger by mouth or by using a ginger compress or patch on your skin. As a natural pain reliever, ginger helps with conditions like arthritis, muscle soreness, and menstrual discomfort.
Managing Menstrual Pain
In 2020, more than 20 million women in the United States used non-prescription products to relieve menstrual pain. But research shows that ginger may be just as effective at easing period pain as over-the-counter pain medications such as ibuprofen. One study gave women doses of either ginger or a nonsteroidal anti-inflammatory drug (NSAID) for the first three days of their menstrual cycle. For women experiencing premenstrual syndrome (PMS), ginger can help reduce symptoms like menstrual pain and bloating. Ginger may help relieve dysmenorrhea, also known as menstrual pain. Some research has suggested that ginger is as effective as mefenamic acid and ibuprofen in relieving menstrual pain.
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Blood Sugar Regulation
New research is finding that gingerol helps keep blood sugar levels steady - an important factor in managing the long-term effects of diabetes. One small study showed that taking just 2 grams of powdered ginger supplement daily noticeably lowered fasting blood sugar in people with type 2 diabetes. One recent small study suggested that ginger may help your body use insulin better. Larger studies are needed to see if ginger could help improve blood sugar levels. Ginger supplementation may help reduce FBS, HbA1c, ApoB, Apo A-I, ApoB/Apo A-I, MDA levels, as compare to the placebo and the baseline groups. A 2022 review found a significant reduction in fasting blood sugar and HbA1c in people with type 2 diabetes after taking ginger supplements. The review looked at results from 10 trials, in which participants took 1,200 to 3,000 milligrams (mg) per day for 8 to 13 weeks. Ginger may play a role in regulating insulin production, which can help keep your blood sugar levels stable. There is some evidence that it may improve insulin sensitivity and it may reduce some enzymes in the body that break down carbohydrates and increases glucose metabolism.
Cholesterol Reduction
High cholesterol levels, especially LDL (bad) cholesterol, are linked to an increased risk of heart disease. But there’s some evidence that ginger can reduce cholesterol levels. A daily dose of ginger may help you battle your “bad” or LDL cholesterol levels. In a recent study, taking 5 grams of ginger a day for 3 months lowered people’s LDL cholesterol an average of 30 points. In a 2022 review of 26 trials, researchers found that ginger consumption significantly reduced triglycerides and low density lipoprotein (LDL) cholesterol, while increasing high density lipoprotein (HDL) cholesterol, or “good” cholesterol. Ginger may help to reduce total cholesterol, LDL cholesterol and triglycerides.
Potential Anticancer Properties
Some studies show that bioactive molecules in ginger may slow down the growth of some cancers like colorectal, gastric, ovarian, liver, skin, breast, and prostate cancer. But much more research is needed to see if this is true. Ginger may complement traditional cancer treatments by inhibiting the growth of some cancer cells and reducing inflammation. Ginger may have anticancer properties due to gingerol and various other antioxidant and anti-inflammatory compounds. According to a 2022 review, in vitro studies suggest that ginger may help prevent cancer cells.
Cognitive Benefits
Regular consumption of ginger may protect the brain from age-related decline by reducing inflammation and oxidative stress.
- In Children and Adolescents: Ginger is believed to enhance focus and concentration in children. Its anti-inflammatory properties may help reduce headaches caused by stress or studying. Ginger tea, for instance, can be a great natural remedy for children experiencing school-related or test anxiety.
- In Adults: For working professionals, ginger is a great way to boost memory, reaction time, and productivity. It stimulates blood flow to the brain, improving oxygen delivery and cognitive clarity. Ginger’s ability to reduce anxiety and promote serotonin production makes it a tasty way to manage stress in high-pressure environments.
- In Seniors: Ginger’s antioxidant compounds may help reduce oxidative stress and inflammation in the brain, which are linked to age-related cognitive decline and conditions like Alzheimer’s and dementia.
Antimicrobial Properties
Ginger’s antimicrobial properties could make it useful for fighting bacterial and fungal infections. A 2020 study found it may be effective against:
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- Staphylococcus aureus (S. aureus), which is responsible for a range of conditions
- Escherichia coli (E. coli), a cause of intestinal infections
- Candida albicans (C. albicans), which causes fungal infections in the mouth and vagina
Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting growth of bacteria like E.coli and shigella, and they may also keep viruses like RSV at bay. Ginger’s antibacterial power may also brighten your smile. Active compounds in ginger called gingerols keep oral bacteria from growing. These bacteria are the same ones that can cause periodontal disease, a serious gum infection.
Weight Management
Some studies suggest ginger can support weight loss efforts by boosting metabolism and increasing calorie burning. Ginger offers several beauty benefits, enhancing the health and appearance of your skin. Ginger may aid in weight loss. Ginger contains compounds that may increase the thermic effect of food, which increases the calories burned to break down food. However, solely adding ginger to your diet will mostly not result in significant weight loss. Ginger may also increase ghrelin, a hormone that controls hunger levels and could reduce appetite and help you to feel less hungry.
Incorporating Ginger into Your Diet
Adding ginger to your diet doesn’t have to be difficult. Whether you sip on a cup of homemade ginger tea to help with digestion after a meal or make a simple salad with ginger dressing, there are many ways to add a gut-friendly boost to your dishes with ginger. This tea is not only delicious, but gut-friendly! It’s the perfect Easy Ginger Tea with Lemon recipe for when you need a fast remedy for any digestive problems. Fresh, unpeeled ginger lasts in the fridge for up to three weeks. If skin looks wrinkled or moldy, it’s time to toss it. If you are using powdered ginger, the taste and smell may be different, and you’ll want to use less. Typically, ¼ teaspoon of powdered ginger is equal to 1 teaspoon of fresh ginger.
Potential Risks and Side Effects
Ginger is safe to eat daily, but experts recommend limiting yourself to 3 to 4 grams a day - stick to 1 gram daily if you’re pregnant. If you plan to take ginger as an herbal supplement, talk to your doctor first. High doses of ginger supplements can have digestive side effects. Ginger may not be safe during pregnancy, so it is best to contact a doctor for advice before consuming it. While ginger is generally safe, excessive consumption (over 5 grams per day) may lead to side effects like heartburn, diarrhea, or stomach discomfort. While ginger may sound like an amazing ingredient, it can potentially cause heartburn for some people. Ginger at high doses can also be a mild blood thinner.
Ginger Shots
Ginger shots are typically made with ginger root that’s either pressed into a juice or blended into a liquid with orange or lemon juices. Ginger shots are a popular wellness drink can aid in digestion, boost your immune system and may reduce your blood sugar levels. If you don’t like the taste of a ginger shot, you can still use ginger with other cooking methods to get its health benefits. Include ginger in a smoothie to disguise the ginger flavor. You can even add it to meals as a seasoning or marinade.