Ginger has been used for centuries as a culinary spice and traditional remedy. Today, it is commonly added to tea, meals, smoothies, and homemade drinks.
But what actually happens when you consume ginger regularly?
Research suggests that ginger contains biologically active compounds, particularly gingerols and related compounds, that may influence digestion, nausea, inflammation, and other processes in the body. At the same time, ginger is not a miracle cure, and consuming more of it does not necessarily provide greater benefits.
Here are some of the potential effects worth knowing about.
1. It May Help With Nausea
One of the better-known uses of ginger is for nausea.
Research has found evidence that ginger can help reduce certain types of nausea, including nausea associated with pregnancy. Some people also use ginger to help settle an upset stomach.
However, persistent or severe nausea should not simply be treated with ginger because it can have many underlying causes.
2. It May Support Digestion
Ginger may influence gastrointestinal movement and digestion.
Some people find ginger tea particularly soothing after a heavy meal or when experiencing mild digestive discomfort.
If ginger consistently causes stomach discomfort, however, reducing the amount may be appropriate.
3. It Contains Antioxidant Compounds
Ginger contains naturally occurring compounds with antioxidant activity.
Antioxidants help protect cells from oxidative stress. A diet containing a variety of fruits, vegetables, herbs, and spices can provide many different beneficial plant compounds.
This doesn’t mean ginger alone can prevent disease, but it can be a flavorful addition to a balanced diet.
4. It May Have Anti-Inflammatory Effects
Ginger’s active compounds have been studied for their potential effects on inflammatory pathways.
Some research has examined ginger supplementation in people with joint discomfort, including osteoarthritis. Results are promising in some areas, but ginger should be viewed as a possible dietary support rather than a replacement for medical treatment.
5. It May Affect Blood Sugar
Some studies have investigated whether ginger consumption can influence blood glucose levels.
However, the evidence isn’t strong enough to suggest that people with diabetes should use ginger instead of prescribed medication or established lifestyle measures.
If you’re taking diabetes medication, large amounts of ginger supplements may warrant discussion with your healthcare professional.
6. It May Affect Blood Clotting
Ginger may have effects on platelet activity and blood clotting.
This is one reason people taking blood-thinning or antiplatelet medications should be cautious about consuming concentrated ginger supplements.
Using normal culinary amounts of ginger is different from taking high-dose extracts or supplements.
7. It Can Cause Side Effects
Although ginger is generally well tolerated in ordinary food amounts, consuming large quantities can cause problems in some people.
Possible side effects include:
- Heartburn
- Stomach irritation
- Diarrhea
- Abdominal discomfort
- Mouth irritation
If these symptoms occur after consuming ginger, reducing the amount may help.
How Much Ginger Should You Consume?
There is no single amount that is ideal for everyone.
Using fresh ginger as a seasoning or drinking a moderate amount of ginger tea can be a simple way to include it in your diet.
Supplements are different because they can provide much more concentrated amounts of ginger’s active compounds.
If you are considering a concentrated ginger supplement, particularly if you take prescription medications or have a chronic medical condition, speak with a healthcare professional first.
Ginger Tea: A Simple Option
For a mild homemade ginger drink, you can slice a small piece of fresh ginger and place it in hot water for several minutes.
You can add lemon for flavor if you enjoy it.
There’s no need to add large quantities of ginger or consume the drink excessively to obtain its potential benefits.
Who Should Be Especially Careful?
Talk to a healthcare professional before regularly using high-dose ginger supplements if you:
- Take blood-thinning medication
- Take antiplatelet medication
- Take medication for diabetes
- Have a bleeding disorder
- Have a medical procedure or surgery coming up
- Experience frequent severe heartburn
- Are pregnant and considering concentrated supplements
Food-level amounts are generally very different from concentrated herbal products.
The Bottom Line
Ginger can be a useful and flavorful part of a balanced diet. Research suggests it may help with nausea and may have antioxidant and anti-inflammatory properties, but many of the stronger health claims circulating online go beyond the available evidence.
You don’t need to consume huge amounts of ginger to benefit from including it in your diet.
As with any food or supplement, more isn’t automatically better. If you have a medical condition or take regular medication, especially blood-thinning or diabetes medication, consider getting personalized medical advice before using concentrated ginger supplements.