Long a favourite in kitchens worldwide, ginger (Zingiber officinale) is valued for its flavour and its role in traditional medicine.
Today, researchers are confirming many of its reputed health benefits — from easing nausea and fighting colds to reducing inflammation and improving cardiovascular health.
Nausea Relief Backed by Evidence
Multiple clinical studies have consistently shown ginger’s effectiveness in reducing nausea and vomiting compared to placebos. The NHS even lists ginger-based foods and teas as options for easing symptoms.
Safe in Pregnancy
Small doses appear particularly beneficial for expectant mothers experiencing nausea, offering a safe option when standard treatments fall short.
Cancer Therapy Support
Research also points to potential benefits for chemotherapy-related nausea, although findings are less consistent for motion sickness or post-surgery cases.
How Ginger Works on Nausea
Scientists believe ginger helps by blocking certain serotonin receptors, acting on both the gut and brain, while also easing digestive discomfort like bloating and excess gas.
Potent Anti-Inflammatory Properties
Ginger’s key compounds, gingerol and shogaol, are known for strong antioxidant and anti-inflammatory actions.
Targeting Autoimmune Activity
A recent study found ginger supplements reduced activity in neutrophils — immune cells that can worsen conditions such as lupus, rheumatoid arthritis, and antiphospholipid syndrome when overactive.
Impact on NET Formation
Neutrophils release web-like structures called extracellular traps (NETs) to capture pathogens, but in excess, these can fuel autoimmune disease. A week of daily ginger use significantly reduced NET production in the study.
Questions About Fresh Ginger
While the trial involved supplements, it’s unclear whether fresh ginger or tea has the same effect. Nonetheless, results suggest possible benefits for people with autoimmune conditions.
Fighting Infections Naturally
With antimicrobial effects against bacteria, viruses, and other microbes, ginger is a popular choice for easing cold and flu symptoms, including sore throats.
Pain Relief Potential
Research suggests ginger extract can reduce knee pain and stiffness in osteoarthritis patients, particularly early in treatment, though outcomes vary.
Easing Exercise-Related Muscle Pain
A study found two grams of ginger daily over 11 days lowered post-exercise soreness.
Relief for Menstrual Discomfort
Evidence indicates ginger may be as effective as ibuprofen in reducing menstrual cramps.
Pain Pathway Modulation
Its action may involve dampening pain signals via the nervous system and reducing inflammatory chemicals like prostaglandins.
Heart and Blood Sugar Benefits
High blood pressure, high blood sugar, and elevated LDL cholesterol are major heart disease risks — and ginger may help with all three.
Improved Cholesterol Profiles
A 2022 review of 26 trials reported ginger supplementation lowered triglycerides, total cholesterol, and LDL, while raising HDL cholesterol.
Support for Type 2 Diabetes
Another review found one to three grams daily improved cholesterol and blood sugar control over four to 12 weeks in people with type 2 diabetes.
Mechanisms Behind the Benefits
These effects may stem from better insulin sensitivity, enhanced glucose uptake, reduced oxidative stress, and anti-inflammatory action.
Potential Role in Sexual Health
Animal studies suggest ginger may boost testosterone, blood flow, and sexual behaviour. Though human evidence is limited, its hormonal and circulatory effects could support sexual function, especially in those with diabetes or oxidative stress.
Protecting the Brain
Lab studies indicate ginger compounds help shield brain cells from oxidative damage, a factor in Alzheimer’s and other neurodegenerative diseases.
Early Cancer Findings
In-vitro research has shown ginger can slow the growth of certain cancer cells, though human trials are still needed.
Safety and Tolerability
Consumed in food or tea, ginger is generally safe.
Side Effects at High Doses
More than four grams a day may cause mild, temporary issues like heartburn, bloating, diarrhoea, or mouth irritation.
Who Should Use Caution
People on blood thinners or those taking diabetes and blood pressure medications should be cautious, as ginger can increase bleeding risk or amplify these drugs’ effects. Pregnant women should seek medical advice before high-dose use.
A Versatile Remedy Worth Considering
Beyond flavour, ginger offers a scientifically supported array of health benefits. Most can safely enjoy it in meals or drinks, but supplements should be discussed with a healthcare provider, especially for those on medication or managing chronic illness.
