11 Scientifically Proven Health Benefits of Ginger (2024)

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

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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.

What is ginger oil and does it have health benefits?


Ginger is high in gingerol, a substance with potent anti-inflammatory and antioxidant properties.

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 vagin*l bleeding. It may also be unsuitable for those with clotting disorders.

Learn more about using ginger for nausea.


Taking ginger every day may help prevent morning sickness and other types of nausea.

3. May help with weight loss

Ginger may play a role in weight loss, according to studies in humans and animals.

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.

Get some tips on using ginger for weight loss.


According to studies in animals and humans, ginger may help improve weight-related measurements. These include body weight and the waist-hip ratio.

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.

Does ginger work for arthritis?


Some studies suggest ginger can help reduce symptoms of osteoarthritis, especially osteoarthritis of the knee.

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

Some research suggests ginger may have anti-diabetic properties.

In a 2015 study, 41 people with type 2 diabetes took 2 grams of ginger powder per day.

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.

After 12 weeks:

  • their fasting blood sugar was 12% lower
  • their hemoglobin A1c (HbA1c) levels were 10% lower
  • their apolipoprotein B/ apolipoprotein A-I ratio was 28% lower
  • their malondialdehyde (MDA) levels were 23% lower

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.

Is ginger good for people with diabetes?


Ginger may lower blood sugar levels and improve various heart disease risk factors in people with type 2 diabetes.

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.

What are the uses of ginger tea?


Ginger appears to speed up the emptying of the stomach, which can benefit people with indigestion and related stomach discomfort.

7. May reduce menstrual pain

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

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

However, more studies are needed.

How can ginger and other natural remedies help with menstrual pain?


Ginger may be as effective as some medications against menstrual pain.

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.

What is ginger water, and is it useful?


There’s some evidence that ginger can significantly lower LDL (bad) cholesterol.

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.

Learn about ginger and other anticancer supplements.


Ginger contains gingerol, which appears to have protective effects against cancer. However, more studies are needed.

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.

Oxidative stress and chronic inflammation may be key drivers of Alzheimer’s disease and age-related cognitive decline.

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.


Animal studies suggest that ginger can protect against age-related damage to the brain.

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, vagin*, and so on

However, more studies are needed.

How can ginger help with a sore throat?


Ginger may help fight harmful bacteria and fungi, which could reduce your risk for infections.

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.

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.

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.

Read this article in Spanish.

11 Scientifically Proven Health Benefits of Ginger (2024)


11 Scientifically Proven Health Benefits of Ginger? ›

It offers multiple benefits to health, including helping to ease nausea, bring out a fever or cold, calm the digestive system and relieve joint pain. More studies are needed, but it's also believed to lower blood pressure and support heart health, too.

What are the 11 health benefits of ginger? ›

It offers multiple benefits to health, including helping to ease nausea, bring out a fever or cold, calm the digestive system and relieve joint pain. More studies are needed, but it's also believed to lower blood pressure and support heart health, too.

Has ginger been scientifically proven? ›

Research shows that ginger is safe for most people to eat in normal amounts — such as those in food and recipes. However, there are a couple of concerns. Higher doses, such as those in supplements, may increase risk of bleeding.

What diseases does ginger treat? ›

Ginger has been used for thousands of years for the treatment of numerous ailments, such as colds, nausea, arthritis, migraines, and hypertension. The medicinal, chemical, and pharmacological properties of ginger have been extensively reviewed (Surh, Lee, and Lee 1998; Ernst and Pittler 2000; Afzal et al.

What happens to your body when you start eating ginger every day? ›

Lowers Blood Sugar and Prevent Heart Disease

Eating ginger every day can regulate the production of insulin in patients with diabetes. Due to the cholesterol-lowering abilities in ginger, it prevents heart-related diseases and strokes. It also prevents the formation of blood clots which can trigger heart attacks.

Who cannot take ginger? ›

Pregnant or breastfeeding women, people with heart conditions, and people with diabetes should not take ginger without talking to their doctors. DO NOT take ginger if you have a bleeding disorder or if you are taking blood-thinning medications, including aspirin.

Does boiling ginger destroy nutrients? ›

Lemon and ginger are normally good sources of vitamin C, antioxidants, fiber, vitamin B6, magnesium, and potassium. However, dehydrating and boiling the ingredients tend to remove these nutrients, leaving only small amounts in the final tea.

Is too much ginger bad for the liver? ›

Fortunately, ginger is a food that has all the elements needed to prevent and treat liver problems. Experts suggest that ginger supplementation represents a new treatment strategy for NAFLD by improving the body's antioxidant activity, reducing inflammation and insulin resistance.

What does ginger do to the brain? ›

Protection of brain cells: Ginger is high in antioxidants. The antioxidants help tone down the immune dysregulation in the brain cells and free-radical-induced brain cell damage that is responsible for the onset of diseases, such as dementia, Parkinson's, and Alzheimer's.

Does ginger really detox your body? ›

A few spoons of freshly grated ginger covered with a cup of hot water. will support your liver detox and help filter out the toxins from your body faster. If you are not a ginger fan, you can also replace the ginger tea with a glass of warm water and freshly squeezed lemon juice.

Is too much ginger bad for your kidneys? ›

Consuming foods and drinks with antioxidants, like ginger water, can help prevent and fight the negative side effects of ROS. One study found that that ginger could prevent or slow down kidney failure.

What is the healthiest way to consume ginger? ›

Many of ginger's vitamins and minerals are heat-sensitive. Accordingly, eating ginger raw is the best way to get the most out of it. Gingerol, the nutritious and spicy compound found in the root, is highly concentrated in its raw form.

What bacteria does ginger fight? ›

In addition to adding an extra layer of flavor, ginger helps prevent infections and fight germs! The chemical compounds that ginger is composed of can kill off harmful bacteria, such as E. Coli and Shigella. They can also kill viruses, such as a respiratory syncytial virus (RSV).

What happens if you eat ginger every day for 30 days? ›

Eating ginger every day may help lower "bad" or low-density lipoprotein (LDL) cholesterol levels in the body. In one study, taking 5 grams of ginger a day for almost 5 months was linked with lowering LDL cholesterol an average of 30 points.

Is it better to eat raw ginger or boiled ginger? ›

Eat it raw or cook it—both are healthy: Research suggests that heating raw ginger (i.e., in cooking or making tea) reduces its ability to scavenge certain types of free radicals and increases its ability to scavenge other types—likely due to the conversion of gingerols to shogaols.

How quickly does ginger reduce inflammation? ›

Ginger was shown to reduce inflammation when taken in high doses for four weeks.

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