Ginger

Effects and Benefits

Core Identification

Common Names:
- Ginger
- Gingerroot
- Common ginger
- Canton ginger
- Jamaica ginger
- African ginger
- Sheng jiang (fresh ginger, Chinese)
- Gan jiang (dried ginger, Chinese)
- Adrak (Hindi, fresh)
- Sonth (Hindi, dried)

Latin Name: Zingiber officinale (Zingiberaceae [ginger] family)

Category: Herb

Important Note: Fresh ginger is warming; dried ginger is HOT. Fresh ginger contains higher volatile oils (6-15x more) and the proteolytic enzyme for inflammation. Dried ginger has more shogaols (pungent compounds that form during drying).

Uses

Traditional Uses

• Digestive aid and carminative - Used worldwide for nausea, indigestion, colic, flatulence; every culture that grows it uses it medicinally
• Colds and flu - Universal use across Asian, African, and European traditions; fresh ginger boiled with sweetener is the standard preparation
• Poor circulation and cold extremities - Ayurvedic and TCM traditions, thousands of years
• Anorexia, dyspeptic conditions, sore throats - Ayurvedic medicine
• Arthritis treatment - Persian unani tibb medicine; Indian folk medicine
• Nausea, vomiting, shortness of breath - Traditional Chinese Medicine
• Cleansing through perspiration - Universal traditional use as a diaphoretic
• Whooping cough in children - India; ginger tea given to children
• Cholera and dysentery - Traditional use for bacterial diarrheal conditions

Modern Uses

• Motion sickness prevention | Research quality: Strong
• Key findings: Multiple clinical trials confirm ginger rivals or exceeds Dramamine (dimenhydrinate) for preventing motion sickness, without causing drowsiness. A comparison trial with adults reported fewer side effects with ginger (13%) compared with dimenhydrinate (40%). In children, those taking ginger reported no side effects while 69% of those on dimenhydrinate complained of dry mouth.

• Source citations: German Commission E; Barrett, M. – Handbook of Clinically Tested Herbal Remedies; Bennett, R. – The Gift of Healing Herbs

• Nausea and vomiting (general) | Research quality: Strong

• Key findings: Ginger is approved by the German Commission E for travel sickness. The herb calms nausea by increasing gastric motility and reducing spasm. Clinical trials support ginger's use for various types of nausea including seasickness, chemotherapy-induced nausea, and general stomach upset.

• Source citations: WHO; ESCOP; Barrett, M. – Handbook of Clinically Tested Herbal Remedies

• Morning sickness (pregnancy-related nausea) | Research quality: Strong

• Key findings: A 2013 Australian review concluded that "the best available evidence suggests that ginger is a safe and effective treatment for pregnancy-induced nausea and vomiting." Trials using 250 mg ginger powder four times daily for four days found significant improvement in nausea scores with no adverse effects on pregnancy outcomes. Ginger significantly reduced both nausea and the number of vomiting episodes.

• Source citations: Chevallier, A. – Encyclopedia of Herbal Medicine; Barrett, M. – Handbook of Clinically Tested Herbal Remedies; Vutyavanich et al. (2001)

• Postoperative nausea and vomiting | Research quality: Moderate

• Key findings: Several clinical trials have shown that ginger extract relieves post-operative nausea and vomiting with a low incidence of side effects. Individual studies show promising results for 1 gram ginger taken before surgery.

• Source citations: DK – Herbal Remedies; Barrett, M. – Handbook of Clinically Tested Herbal Remedies

• Osteoarthritis and inflammatory pain | Research quality: Moderate

• Key findings: Ginger inhibits the production of cytokines (immune chemicals that create long-term inflammation) and prostaglandins. Fresh ginger contains a proteolytic enzyme that reduces inflammation and helps regenerate damaged tissue including scar tissue. A 2.5-year study showed patients with osteoarthritis and rheumatoid arthritis experienced improvement with 1-2 grams daily—more than half experienced reduced swelling, and some reported less pain, without NSAID side effects.

• Source citations: Balch, P. – Prescription for Herbal Healing; Gladstar, R. – Herbal Kitchen

• Menstrual cramps (dysmenorrhea) | Research quality: Moderate

• Key findings: One study found ginger was as effective in relieving menstrual cramps as mefenamic acid (an aspirin-type painkiller). Ginger inhibits inflammatory prostaglandins that contribute to menstrual cramps and other PMS symptoms.

• Source citations: Chevallier, A. – Encyclopedia of Herbal Medicine; Gladstar, R. – Herbal Kitchen

• Migraine relief | Research quality: Preliminary to Moderate

• Key findings: A 2014 Iranian clinical trial compared ginger and sumatriptan (a migraine medication) and reported similar effectiveness. Ginger is particularly helpful for migraines accompanied by cold hands or feet.

• Source citations: Chevallier, A. – Encyclopedia of Herbal Medicine; Buhner, S. – Herbal Antibiotics

• Digestive support and dyspepsia | Research quality: Moderate

• Key findings: Ginger is a warming digestive stimulant that enhances secretion of digestive enzymes, increases the amylase concentration in saliva, and facilitates digestion of starches and fatty foods. It improves appetite and is useful in poor appetite, anorexia, weak digestion, indigestion, food allergies, constipation, and poor absorption of nutrients. It helps regulate gut flora and thereby enhances immunity. The German Commission E has approved ginger for loss of appetite, travel sickness, and dyspeptic complaints.

• Source citations: McIntyre, A. – The Complete Herbal Tutor; Mars, B. – The Home Reference to Holistic Health and Healing

• Cardiovascular health and cholesterol | Research quality: Moderate

• Key findings: In clinical studies, 5 grams dried ginger per day reversed increases in triglycerides and LDL cholesterol induced by adding 100 grams butter daily. Ginger reduces the tendency to blood clotting—10 grams powdered ginger inhibited platelet aggregation in patients with heart disease. Ginger lowers harmful cholesterol and helps prevent atherosclerosis.

• Source citations: Balch, P. – Prescription for Herbal Healing; McIntyre, A. – The Complete Herbal Tutor

• Respiratory infections (colds, flu, coughs) | Research quality: Moderate

• Key findings: Ginger has antiviral activity against influenza A, rhinovirus, and other respiratory pathogens. It thins mucus and helps move it out of the system, reduces coughing (as effectively as codeine cough syrups in some comparisons), and brings down fevers by stimulating sweating. A hot tea taken at onset of infection helps ease sore throats, colds, and flu.

• Source citations: Buhner, S. – Herbal Antibiotics; McIntyre, A. – The Complete Herbal Tutor; DK – Herbal Remedies

• Antimicrobial activity | Research quality: Moderate (laboratory)

• Key findings: Ginger demonstrates strong antibacterial activity against foodborne pathogens including Shigella, E. coli, Salmonella, Listeria, Staphylococcus aureus, and Helicobacter pylori. It also has antifungal activity against Candida species and Aspergillus niger, and antiviral activity against hepatitis C, human cytomegalovirus, and influenza.

• Source citations: Buhner, S. – Herbal Antibiotics

• Diabetes support | Research quality: Preliminary

• Key findings: Gingerols, the main phenolic components, increase glucose uptake into muscle cells regardless of insulin by increasing surface distribution of the GLUT4 protein. Ginger demonstrates efficacy in lowering blood triglycerides common in diabetes.
• Source citations: Stewart, R. – Herbs to Treat Diabetes; Gladstar, R. – Herbal Kitchen

Active Compounds

Primary Active Ingredients:
- Gingerols - The main pungent compounds in fresh ginger; anti-inflammatory, analgesic, antipyretic, antiulcer, hepatoprotective, hypotensive; more potent than indomethacin at inhibiting prostaglandin synthesis
- Shogaols - Form as gingerols convert during drying; hotter and more pungent; antitussive activity comparable to dihydrocodeine; prominent in dried ginger
- Volatile oils (zingerone, borneol, camphene, phellandrene, citral) - Most antiviral components; present 6-15x higher in fresh roots; contribute to warming, stimulating effects
- Proteolytic enzyme - Found in fresh ginger; reduces inflammation and helps regenerate damaged tissue including scar tissue
- Zingibain - A digestive enzyme that helps break down proteins
- Vitamins and minerals - Iron, calcium, magnesium, sodium, phosphorus; vitamins A, B, C, and folic acid
- Inulin - A prebiotic fiber supporting gut health

Dosage Information

Standard Dosage:
- Form: Fresh rhizome
- Amount: 3-10 grams per day
- Frequency: Divided throughout the day or as needed

Standard Dosage (Dried):
- Form: Dried/powdered rhizome
- Amount: 2-4 grams per day
- Frequency: 0.5-2 grams, 2-4 times daily

For Specific Conditions:

Motion/Travel Sickness:
- Amount: 1 gram (500 mg capsules x 2) taken 30-60 minutes before travel
- May repeat 500 mg every 4 hours as needed
- Children 3-6 years: 250 mg every 4 hours; ages 6-8: 500 mg every 4 hours

Postoperative Nausea:
- Amount: 1 gram taken 30-60 minutes before surgery

Morning Sickness:
- Amount: 250 mg four times daily
- Maximum in pregnancy: 2 grams dried (or 4 grams fresh) per day

Dyspepsia:
- Amount: 2-4 grams daily as powdered material or extracts

Arthritis/Inflammation:
- Amount: 1-2 grams daily; may increase to higher therapeutic doses
- Duration: Minimum 8-12 weeks for noticeable effects

Tincture:
- Weak tincture (1:5, 90% alcohol): 1.5-3 mL three times daily
- Strong tincture (1:2, 90% alcohol): 0.25-0.5 mL three times daily
- 10% tincture: 15 drops 3 times daily before meals

Maximum Safe Dosage:
- Daily maximum: 4-6 grams dried root for most adults
- Pregnancy maximum: 2 grams dried (4 grams fresh) per day
- Warning threshold: Large doses (6 grams or more) may be gastro-irritant

Bioavailability Notes:
- Fresh ginger contains higher volatile oils (6-15x more) and the proteolytic enzyme for inflammation
- Dried ginger has more shogaols and is considered "hotter"
- Pickled ginger and candied ginger are effective ways to consume larger quantities as food

How to Take It

Timing:
- Best time of day: Any time; traditionally taken with or after meals for digestive support
- With food or on empty stomach? Either works; with food reduces potential stomach upset
- Specific timing notes: For motion sickness, take 30-60 minutes before travel. For morning sickness, take in small, frequent sips rather than by the cup.

Synergies - What It Works Well With

Complementary Supplements:
1. Turmeric - Both anti-inflammatory; synergistic for joint pain and digestive support | Traditional pairing; ginger enhances absorption
2. Garlic - Combined for colds, flu, immune support | Classic culinary-medicinal pairing across many cultures
3. Honey - Soothes throat, preserves ginger preparations, adds antimicrobial effects | Traditional preparation for colds and coughs
4. Black Pepper - Both warming digestives; pepper increases bioavailability of other compounds | Traditional combination
5. Licorice - Combined with ginger for gastric protection; both protect against stomach ulcers | Combination shown to prevent ethanol-induced gastric damage in rats
6. Cinnamon - Both warming; synergistic for respiratory infections and circulation | Traditional chai combination
7. Vitamin B6 (Pyridoxine) - Both recommended by ACOG for pregnancy nausea | One study showed nausea decreased by over half with ginger and by one-third with B6 after 4 days

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Herbs with strong blood-thinning properties - Combined effect may increase bleeding risk | Use caution with high-dose garlic, ginkgo, vitamin E

Drug Interactions:
1. Anticoagulant drugs (Warfarin/Coumadin, Aspirin, Heparin) - Ginger has antiplatelet/blood-thinning properties | Increased bleeding risk | Severity: Moderate to Severe | Daily doses exceeding 4 grams dried should be used with caution
2. Antiarrhythmic drugs - May interact with cardiac medications | Consult healthcare provider | Severity: Moderate
3. Blood pressure medications - Ginger may have hypotensive effects | May enhance or interfere with medications | Severity: Mild to Moderate
4. Diabetes medications - May lower blood sugar | Monitor for hypoglycemia | Severity: Mild to Moderate
5. Heart-stimulating medications - Ginger has positive inotropic effects | May interact | Severity: Moderate

Contraindications:
- Gallstones - Use with caution; ginger stimulates bile secretion
- Bleeding disorders - Antiplatelet effects may increase bleeding risk
- Pre-surgery - Discontinue 1-2 weeks before scheduled surgery

Safety Information

Long-Term Use:
- Generally considered safe at recommended doses
- Monitoring recommendations: If taking with anticoagulants or at high doses long-term, monitor for signs of bleeding
- No specific cycle recommendations needed

Pregnancy:
- Safe at recommended doses (up to 2 grams dried/4 grams fresh daily)
- Australian review (2013) concluded ginger is "a safe and effective treatment for pregnancy-induced nausea and vomiting"
- No adverse effects on pregnancy outcomes in clinical trials

Lactation:
- Generally considered safe; no adverse effects expected

Children:
- Safe for children; adjust dosage by age (250-500 mg for ages 3-8)

Side Effects (at high doses):
- Heartburn
- Gastric irritation
- Mouth or throat irritation

Primary Uses At-a-Glance

Primary: Motion sickness, nausea and vomiting, morning sickness, digestive support, colds and flu, poor circulation

Secondary: Osteoarthritis and joint pain, menstrual cramps, migraine, cholesterol support, antimicrobial support, respiratory infections

Sources

Local Library:
- Balch, Phyllis – Prescription for Herbal Healing (traditional uses, arthritis studies, cholesterol studies, platelet inhibition dosing)
- Barrett, Marilyn – The Handbook of Clinically Tested Herbal Remedies (clinical dosing, systematic review findings, children's dosing, motion sickness trials, pregnancy trials, Commission E/WHO/ESCOP/BHC monograph data)
- Bennett, Robin Rose – The Gift of Healing Herbs (ginger bath recipe, ginger preparations, Fire Cider)
- Bone, Kerry – Clinical Guide to Blending Liquid Herbs (prescribing information, contraindications, tincture dosing, Commission E warnings, pregnancy/lactation guidance)
- Buhner, Stephen Harrod – Herbal Antibiotics (antimicrobial spectrum, synergist properties, volatile oil content fresh vs. dried, traditional uses worldwide)
- Chevallier, Andrew – Encyclopedia of Herbal Medicine (2013 Australian pregnancy review, menstrual pain study, migraine study, circulatory effects, preparation methods)
- Clare, Bevin – Spice Apothecary (synergy concepts, Zanzibar traditional uses, dosing chart)
- de la Forêt, Rosalee – Alchemy of Herbs (energetics, historical value, spice trade history, synergist function, fresh vs. dried distinctions)
- DK – Herbal Remedies (postoperative nausea clinical trials, anti-inflammatory research, gastric motility studies)
- Duke, James A. – Handbook of Medicinal Herbs (extensive dosing formats, contraindications, side effects, gingerol/shogaol comparisons, licorice combination study)
- Gladstar, Rosemary – Herbal Kitchen (proteolytic enzyme for inflammation, diabetes/triglycerides, menstrual support, motion sickness effectiveness)
- Mars, Brigitte – The Home Reference to Holistic Health and Healing (Dramamine comparison, digestive mechanisms, topical uses, contraindications)
- Marcus, Dawn A. – The Woman's Fibromyalgia Toolkit (ACOG recommendations for ginger + B6, comparative study showing nausea reduction rates)
- McIntyre, Anne – The Complete Herbal Tutor (comprehensive actions list, constituents, Ayurvedic "fire" concept, gut flora benefits, cardiovascular effects)
- Moyad, Mark – The Supplement Handbook (ginger + B6 as "standard medicine" for pregnancy nausea, ACOG B6 recommendation, neurotransmitter mechanisms, clinical trial dosing)
- Stewart, Rufus – Herbs to Treat Diabetes (GLUT4 protein mechanism, gingerols and glucose uptake, contraindications for diabetics)

General Knowledge:
- Core Identification framework, basic traditional uses structure
- WHO, German Commission E, ESCOP, and British Herbal Compendium findings (as cited through Barrett)