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11 Health Benefits of Ginger: Effect on Nausea, the Brain & More
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# 11 Proven Health Benefits of Ginger



Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Joe Leech, MS —  Updated on August 13, 2024

Ginger may have numerous health benefits due to its anti-inflammatory, anti-nausea, and other properties. It may help you lose weight, manage arthritis, reduce menstrual symptoms, and more.

Ginger comes from a flowering plant originating in Southeast Asia. It adds flavor to sweet and savory foods and has a range of health benefits. It belongs to the Zingiberaceae family, and it’s closely related to turmeric, cardamom, and galangal.

The rhizome (underground part of the stem) is the part commonly used as a spice. It’s often called ginger root or, simply, ginger.

You can use ginger fresh, dried, powdered, or as an oil or juice. It features in many recipes as well as processed foods, home remedies, and cosmetics.

## What are 11 health benefits of ginger?

Here are 11 health benefits of ginger that are supported by scientific research.

woman chopping raw ginger root on a wooden cutting boardShare on PinterestLucy Lambriex/Getty Images

### 1. Contains gingerol, which has potent medicinal properties

Ginger has a long history of use in various forms of traditional and alternative medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu and common cold, to name a few of its purposes.

The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.

Gingerol is the main bioactive compound in ginger. It’s responsible for many of ginger’s medicinal properties.

Gingerol has powerful anti-inflammatory and antioxidant effects, according to research. For instance, it may help reduce oxidative stress, which results from having too many free radicals in the body.

### 2. Can treat morning sickness and other forms of nausea

Ginger may be effective against nausea, including pregnancy-related nausea, commonly known as morning sickness.

Ginger may help relieve nausea and vomiting for people undergoing certain types of surgery, and it may also help reduce chemotherapy-related nausea.

While generally safe, it’s best to talk with a doctor before taking large amounts if you’re pregnant.

Ginger may not be suitable during pregnancy for people who are close to labor and those with a history of pregnancy loss or vaginal bleeding. It may also be unsuitable for those with clotting disorders.

### 3. May help with weight loss

One 2019 review concluded that ginger supplementation significantly reduced body weight, the waist-hip ratio, and the hip ratio in people with overweight or obesity.

Ginger’s ability to influence weight loss may be due to certain mechanisms, such as its potential to reduce inflammation.

### 4. Can help with osteoarthritis

Osteoarthritis (OA) involves degeneration of the joints, leading to symptoms such as joint pain and stiffness.

One review concluded that ginger may help reduce pain and disability.The participants took 0.5–1 gram of ginger per day for 3–12 weeks, depending on the study. Most had a diagnosis of OA of the knee.

However, other research has not found evidence of the same effects.

However, many discontinued treatment as they did not like the taste of ginger or because it upset their stomach.

### 5. May lower blood sugar and improve heart disease risk factors

Some research suggests ginger may have anti-diabetic properties.

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 1,200–3,000 milligrams (mg) per day for 8–13 weeks.

The results did not suggest that ginger supplements affected the lipid profile.

A high apolipoprotein B/apolipoprotein A-I ratio and high levels of malondialdehyde (MDA) can result from oxidative stress, a byproduct of oxidative stress. They are both risk factors for heart disease.

However, this was one small study, and more research is needed to confirm these results.

A 2019 review also found evidence that ginger can reduce HbA1c in people with type 2 diabetes, but the authors did not conclude that it can lower fasting blood sugar levels.

### 6. Can help treat chronic indigestion

Ginger may help manage indigestion by speeding up the passage of food through the stomach.

Functional dyspepsia is when a person has indigestion — with symptoms such as abdominal pain, bloating, feeling too full, belching, and nausea — for no clear reason. It often occurs with irritable bowel syndrome (IBS).

In one study, scientists found that consuming a ginger and artichoke preparation before eating a main meal significantly improved the symptoms of indigestion in people with functional dyspepsia, compared with taking a placebo.

### 7. May reduce menstrual pain

Ginger may help relieve dysmenorrhea, also known as menstrual pain.

Some research has suggested that ginger is as effective as acetaminophen/caffeine/ibuprofen (Novafen) in relieving menstrual pain.

However, more studies are needed.

### 8. May help lower cholesterol levels

High levels of LDL (bad) cholesterol are linked to an increased risk of heart disease.

In a 2022 review of 26 trials, researchers found that ginger consumption significantly reduced triglycerides and LDL cholesterol, while increasing HDL cholesterol. Even doses less than 1,500 mg per day were effective.

However, it may be hard to include such high doses of ginger in your diet, particularly if you don’t like the taste of ginger.

### 9. May help reduce cancer risk

Ginger may have anticancer properties due to gingerol and various other antioxidant and anti-inflammatory compounds.

There is some evidence that these compounds may help reduce the risk of gastrointestinal cancers, such as colorectal, pancreatic, and liver cancer.

In one study, 20 people with a high risk of colorectal cancer took 2 g of ginger daily for 28 days. At the end of the study, the lining of the participant’s intestines showed fewer cancer-like changes than expected.

However, most studies relating to ginger and cancer risk have not involved humans.

### 10. May improve brain function and protect against Alzheimer’s disease

Some research suggests that 6-shogaol and 6-gingerol — compounds in ginger — may help prevent degenerative diseases such as Alzheimer’s, Parkinson’s disease, and multiple sclerosis.

Some animal studies suggest the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain. This may help prevent cognitive decline.

### 11. Can help fight infections

Ginger’s antimicrobial properties could make it useful for fighting bacterial and fungal infections.

Laboratory studies have found it may be effective against:

- Staphylococcus aureus (S. aureus), which is responsible for a range of diseases
- Escherichia coli (E. coli), a cause of intestinal infections
- Candida albicans (C. albicans), which causes fungal infections in the mouth, vagina, and so on

However, more studies are needed.

## Adding ginger to your diet

If you want to add ginger to your diet, you can do so through what you eat and drink. Here are a few recipes to try:

## Risks and side effects

Ginger is safe for most people to consume in moderation.

In large doses, however, it can cause the following symptoms in some people:

- abdominal discomfort
- heartburn
- diarrhea
- mouth and throat irritation

It is likely safe during pregnancy and breastfeeding, but it is best to speak with a healthcare professional first.

## Frequently asked questions

### What are five health benefits of ginger?

Ginger has many possible health benefits. For instance, it may help reduce nausea, manage weight loss, lower cholesterol levels, protect nerve function, and reduce the risk of cancer.

### What vitamin does ginger contain?

One teaspoon of raw ginger contains 0.1 milligrams (mg) of vitamin C. It also contains small amounts of calcium, magnesium, and other minerals.

### Who should avoid ginger?

Ginger is likely safe for most people to use in moderation. There is no evidence that it is unsafe to use during pregnancy or while breastfeeding, but it is best to check first with a health professional.

## The bottom line

Ginger contains nutrients and bioactive compounds that may have a range of benefits for your body and brain.

It may help manage nausea, prevent infections, reduce the risk of cancer, and more.

However, more research is needed to confirm that ginger has these benefits.

## How to peel ginger

### How we reviewed this article:

Sources

History

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

- Akullo, JO, et al. (2022). Effect of aqueous and organic solvent extraction on in-vitro antimicrobial activity of two varieties of fresh ginger ( Zingiber officinale) and garlic ( Allium sativum).

- Anh NH, et al. (2020). Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials.

- Araya-Quintilla F, et al. (2020). Effectiveness of Ginger on Pain and Function in Knee Osteoarthritis: A PRISMA Systematic Review and Meta-Analysis.

- Arcusa R, et al. (2022). Potential Role of Ginger ( Zingiber officinale Roscoe) in the Prevention of Neurodegenerative Diseases.

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- Azam F, et al. (2014). Ginger components as new leads for the design and development of novel multi-targeted anti-Alzheimer’s drugs: a computational investigation.

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- Bartels EM, et al. (2015). Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials.

- Citronberg J, et al. (2013). Effects of Ginger Supplementation on Cell Cycle Biomarkers in the Normal-Appearing Colonic Mucosa of Patients at Increased Risk for Colorectal Cancer: Results from a Pilot, Randomized, Controlled Trial.

- Ebrahimzadeh A, et al. (2022). The effect of ginger supplementation on metabolic profiles in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.

- Fan-Yang H, et al. (2019). Dietary ginger as a traditional therapy for blood sugar control in patients with type 2 diabetes mellitus: A systematic review and meta-analysis.

- Giacosa A, et al. (2015). The Effect of Ginger ( Zingiber officinalis) and Artichoke ( Cynara cardunculus) Extract Supplementation on Functional Dyspepsia: A Randomised, Double-Blind, and Placebo-Controlled Clinical Trial.

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- Khandouzi N, et al. (2015). The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients.

- Kim S., et al. (2018). Ginger Extract Ameliorates Obesity and Inflammation via Regulating MicroRNA-21/132 Expression and AMPK Activation in White Adipose Tissue [Abstract].

- Lindblad AJ, et al. (2016). Ginger for Nausea and Vomiting of Pregnancy.

- Maharlouei N, et al. (2019). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials [Abstract].

- Mortensen MB, et al. (2020). Elevated LDL cholesterol and increased risk of myocardial infarction and atherosclerotic cardiovascular disease in individuals aged 70-100 years: a contemporary primary prevention cohort.

- Prasad S, et al. (2015). Ginger and Its Constituents: Role in Prevention and Treatment of Gastrointestinal Cancer.

- Rad HA, et al. (2018). Effect of Ginger and Novafen on menstrual pain: A cross-over trial.

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Joe Leech, MS —  Updated on August 13, 2024

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