Ginger is a kitchen staple that adds a spicy kick to everyday dishes and Christmas baking, but the health benefits of ginger go far beyond flavour. For thousands of years, people have used the root to ease colds, headaches, stomach problems, joint pain and fatigue. Today, researchers see the strongest evidence for ginger in relieving nausea, with growing data for pain and metabolic health.
Megan Crichton, a researcher and dietitian at Queensland University of Technology, has led several studies on ginger in people undergoing chemotherapy. She describes ginger as a useful support, especially when standard medicines do not fully control nausea. In her view, ginger is not a cure-all, but it can meaningfully ease selected symptoms when used in the right dose and context. Similar perspectives come from cardiologist Kalgi Modi at Louisiana State University Health, who advises on ginger for therapeutic use.
How ginger works in the body
Ginger contains more than 400 chemical compounds. The best known are gingerols and shogaols, which give the root its characteristic hot, aromatic taste. Laboratory and clinical studies suggest that these substances can block certain chemical signals in the gut and brain that trigger nausea and vomiting. They appear to act on serotonin (5-HT3) receptors and other pathways that influence how quickly the stomach empties.
Traditional systems such as Ayurveda and Chinese medicine praise ginger for stimulating digestion, warming the body and supporting circulation. Modern reviews of clinical trials indicate that orally consumed ginger may help with gastrointestinal symptoms, pain and some markers linked to chronic diseases, although the strength of evidence varies between conditions. In my opinion, the most robust data remain in the area of nausea, while other effects are promising but still under active study.
Health benefits of ginger for nausea
The anti-nausea effect is the most documented of all ginger health benefits. Systematic reviews and meta-analyses show that ginger can reduce nausea in pregnancy and may help with vomiting, with safety profiles similar to placebo at typical doses. Studies also suggest that ginger can support standard antiemetic drugs during chemotherapy, improving quality of life for some patients and lessening the number or intensity of vomiting episodes.
Many of these trials use standardised ginger powder, capsules or extracts, because supplements allow precise dosing and consistent composition. Even so, experts note that fresh ginger, ginger tea and ginger sweets can play a role, particularly when people struggle to keep fluids down. Zhaoping Li, director of clinical nutrition at UCLA Health, has recommended ginger tea, supplements or ginger candies as gentle options for nausea in clinical practice.
Ginger for pain and inflammation
Beyond nausea, research indicates that ginger may help reduce certain types of pain linked to inflammation. Umbrella reviews and narrative summaries report benefits for osteoarthritis-related knee pain and menstrual pain, sometimes comparable with non-steroidal anti-inflammatory drugs in mild cases. Megan Crichton and colleagues have highlighted that ginger can influence inflammatory pathways and oxidative stress, mechanisms that may explain these effects.
Clinicians sometimes suggest fresh ginger juice with water and honey, or thin slices added to tea, as a practical way to try ginger for headaches or menstrual cramps. In my view, this works best as a complement to established pain management rather than a replacement for prescribed treatment, especially in people with severe or long-lasting symptoms.
Other possible health benefits of ginger
Ginger is often described as a “medicinal root” because it combines anti-inflammatory and antioxidant properties that help protect cells from damage. Clinical and mechanistic studies suggest that ginger supplementation may support better blood sugar control, modest reductions in blood pressure and improvements in some markers of cardiovascular and metabolic health. Evidence here is more mixed than in nausea research, but overall trends are encouraging.
Since ginger is usually eaten in small amounts, it is not a major source of vitamins or minerals. However, it does provide moderate amounts of magnesium, potassium and vitamins C and B6, along with fibre and other plant compounds in its fresh form. In practice, this means that ginger is best seen as a functional spice that adds bioactive compounds to an otherwise balanced diet.
Forms, daily amounts and safety
There is no single best way to consume ginger. Ground ginger is convenient to use in cooking and baking, while fresh ginger offers fibre and a broader range of phytochemicals. Many experts consider about one teaspoon of ground ginger or a 2.5-centimetre piece of fresh ginger per day a reasonable amount for general health in most adults.
Most clinical trials on the health benefits of ginger use divided daily doses up to around 1.5 grams of dried ginger, often without serious side effects. Even so, larger or more frequent amounts can cause mild but unpleasant problems such as heartburn, indigestion or gastrointestinal discomfort in some people. Allergic reactions are rare but have been reported.
Specialists recommend that anyone taking medication for blood thinning, blood pressure, diabetes or heart disease should discuss regular ginger supplements with their doctor. In my opinion, using culinary amounts of ginger in food and drinks is generally safe for most healthy adults, while concentrated supplements deserve the same caution as any other therapeutic product.
Kalgi Modi points out that ginger’s “refreshing, spicy, sweet” profile can enhance many recipes and even reduce the need for extra salt and sugar. Used in this way, ginger can contribute to flavour, comfort and modest health gains at the same time.
