What is ginger?
Ginger (Zingiber officinale) is the rhizome of a tropical plant from the Zingiberaceae family. This root has been used for thousands of years in Asian and Indian medicine because of its powerful aroma and purported medicinal properties.
Main active compounds in ginger
Ginger contains a rich mix of bioactive compounds that are responsible for its health benefits:
- Gingerols (such as 6-gingerol): pungent phenols with an anti-inflammatory effect.
- Shogaols: formed when gingerols are heated or dried.
- Zingerone and paradol: milder components with antioxidant properties.
- Essential oils: such as zingiberene and citral, which are responsible for the scent.
The composition changes depending on how it is prepared (fresh, juice, dried), which affects how it works.
Supporting the immune system
Ginger helps regulate inflammatory responses, so that the immune system works more efficiently. This effect is due to:
- Inhibition of inflammatory pathways such as NF-κB and COX-2.
- Activation of Nrf2, a mechanism that produces antioxidants such as glutathione.
- Reduction of inflammatory markers such as TNF-α and IL-6.
Although no EU health claim has been officially approved yet, the WHO and EMA recognise its traditional anti-inflammatory effect.
Digestion and stomach complaints
Ginger aids digestion by:
- Speeding up gastric emptying.
- Reducing gas and bloating.
- Stimulating bile production, which supports fat digestion.
EFSA allows the claim that ginger “supports digestion”, provided the intake is 0.5–2 g per day.
Metabolic health
Ginger has potentially beneficial effects on:
- Blood sugar: lower fasting glucose and HbA1c in people with diabetes.
- Cholesterol: a drop in LDL and triglycerides, an increase in HDL.
- Blood pressure: a slight reduction is possible through vasodilation.
- Weight: may suppress appetite and increase fat burning.
Possible anti-cancer effects
In vitro and in animal models, gingerols and shogaols inhibit the growth of cancer cells and inflammation. In humans, only early markers in intestinal tissue have improved. More clinical research is needed.
Safety and use
Ginger is generally safe when used at up to 3 g/day. Side effects are mild (e.g. heartburn). Watch out for interactions with blood thinners and always consult a doctor if you are pregnant.
Ginger for nausea
Ginger is widely used against various forms of nausea:
- Travel sickness: proven effective according to the EMA.
- Pregnancy sickness: clinical studies show an effect comparable to vitamin B6.
- Nausea from chemotherapy or surgery: mixed results, but safe as a complementary option.
Mechanism of action: ginger blocks 5-HT3 (serotonin) receptors in the gut, similar to some anti-nausea medicines.
Pain relief
Ginger can reduce pain in:
- Arthritis: less stiffness and pain, possibly comparable to ibuprofen.
- Period pain: several RCTs show effectiveness at 750–2000 mg/day.
- Migraine: small studies show positive effects, possibly through reduced inflammation and serotonin modulation.
Cognition and mood
Preliminary studies suggest:
- Improved memory and reaction time.
- Possible support for anxiety or depression.
- Neuroprotective effects through antioxidants and increased BDNF production.
Antimicrobial properties
In lab studies, ginger inhibits bacteria such as Helicobacter pylori and viruses such as RSV. Practical use remains limited, but ginger tea is traditionally used for colds.
Final thoughts
Ginger is a versatile, natural remedy with proven uses for nausea, digestion and possibly pain. Although not all health claims have been officially recognised yet, the scientific evidence for ginger’s supporting role in a healthy lifestyle is growing. For the best effect, it is important to choose the right form, dosage and use.
Frequently asked questions
Is ginger safe during pregnancy?
Yes, according to several studies ginger is safe for pregnancy sickness, provided the dose stays below 1 gram per day.
How much ginger should I take for health effects?
Typically recommended doses range from 0.5–2 g of dried ginger per day, depending on the purpose and form (powder, capsule, tea).
Can I use ginger every day?
Yes, according to several studies ginger is safe for pregnancy sickness, provided the dose stays below 1 gram per day.
Which form is best: fresh, juice or powder?
- Fresh: rich in gingerols, good for nausea.
- Juice: contains more shogaols, powerful against inflammation, easy to use and inexpensive.
- Dried/powder: contains a lot of shogaols, powerful against inflammation.
References
Maharlouei, N., Tabrizi, R., Lankarani, K. B., Rezaianzadeh, A., Akbari, M., Kolahdooz, F., Rahimi, M., Keneshlou, F., & Asemi, Z. (2018). 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. Critical Reviews in Food Science And Nutrition, 59(11), 1753–1766.
How ginger fights body fat, obesity and diabetes. (2017, September 14). Time.com.
Mansour, M. S., Ni, Y., Roberts, A. L., Kelleman, M., RoyChoudhury, A., & St-Onge, M. (2012). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study. Metabolism, 61(10), 1347–1352.
Sekiya, K., Ohtani, A., & Kusano, S. (2004, January 1). Enhancement of insulin sensitivity in adipocytes by ginger. IOS Press.
