Ginger
Zingiber officinale
TL;DR
One of the best-evidenced natural anti-nausea agents — 1 g/day of powdered ginger rivals some medications for pregnancy and motion sickness. Also modestly helpful for osteoarthritis pain and dyspepsia. Safe, cheap, and fast-acting.
Frequently Asked Questions
Overview
A culinary rhizome with some of the strongest evidence of any botanical for nausea — including pregnancy-related, motion, and chemotherapy-induced nausea — plus moderate evidence for osteoarthritis pain and digestive discomfort. Active compounds are gingerols and shogaols.
How It Works
Gingerols and shogaols accelerate gastric emptying, antagonize 5-HT3 (serotonin) receptors in the gut and chemoreceptor trigger zone (the same target as ondansetron), and inhibit COX-2 and lipoxygenase inflammatory pathways.
Quick Facts
- 1 g/day reduces pregnancy nausea comparably to vitamin B6
- Take 30-60 minutes before travel for motion sickness
- Mild COX-2 inhibition — complements (not replaces) NSAIDs
- Safe in pregnancy at standard doses (up to 1 g/day)
- Fresh, dried, and powdered forms all work; dosing differs
Benefits & Outcomes
No linked outcomes yet. Research is ongoing.
Health Concerns Addressed
Frequent Nausea
First-line natural option with genuinely strong evidence for most nausea types.
Gastritis
Helpful for symptoms and motility, but test for H. pylori first.
Joint Stiffness & Arthritis
Modest daily pain relief with a much safer long-term profile than NSAIDs.
Non-Cardiac Chest Pain
Ginger has genuine evidence for functional indigestion and gastric emptying — relevant when reflux or dyspepsia drives chest discomfort — but no trials test it for chest pain itself, and chest pain always requires cardiac exclusion first.
Excessive Belching
Reasonable for dyspepsia-linked belching; irrelevant for aerophagia, which causes most cases.
Supporting Research14 studies
Effects of ginger on gastric emptying and motility in healthy humans
Wu KL, Rayner CK, Chuah SK +1 more
Ginger accelerated gastric emptying (median 12.3 vs 16.1 minutes) and stimulated antral contractions in healthy volunteers.
Ginger and gastric emptying and dyspepsia: a systematic review of clinical trials
Nikkhah Bodagh M, Maleki I, Hekmatdoost A
Ginger accelerated gastric emptying and stimulated antral contractions, improving dyspeptic symptoms in several controlled trials.
Anticoagulant activity of select dietary supplements
Stanger MJ, Thompson LA, Young AJ
Fish oil, garlic, ginkgo, ginger, vitamin E and others show antiplatelet activity and can potentiate bleeding risk with anticoagulants.
Comparison of the effect of ginger and zinc sulfate on primary dysmenorrhea: a placebo-controlled randomized trial
Kashefi F, et al.
Ginger and zinc sulfate had similar positive effects on the improvement of primary dysmenorrheal pain in young women.
Efficacy of herbal medicine (cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials
Xu Y, et al.
For primary dysmenorrhea, cinnamon/fennel/ginger effectively reduced pain intensity, and cinnamon shortened the duration of pain.
A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting
Viljoen E, Visser J, Koen N +1 more
Ginger significantly improved nausea symptoms compared with placebo and did not increase the risk of adverse pregnancy outcomes.
Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials
Anh NH, Kim SJ, Long NP +11 more
Ginger consistently improved nausea and vomiting outcomes and showed favourable effects on inflammatory markers and glycaemic indices.
Effectiveness of ginger on pain and function in knee osteoarthritis: a PRISMA systematic review and meta-analysis
Araya-Quintanilla F, Gutierrez-Espinoza H, Munoz-Yanez MJ +2 more
To determine the effectiveness of consumption or topical application of ginger for pain relief and knee function improvement in patients with knee osteoarthritis.
Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials
Bartels EM, Folmer VN, Bliddal H +5 more
Ginger produced a statistically significant but modest reduction in pain and disability versus placebo in osteoarthritis.
Effects of a ginger extract on knee pain in patients with osteoarthritis
Altman RD, Marcussen KC
A moderately higher proportion of ginger-treated patients had a reduction in knee pain on standing versus placebo.
A randomized, double-blind, placebo-controlled, multicenter study of a ginger extract in the management of chemotherapy-induced nausea and vomiting in patients receiving high-dose cisplatin
Bossi P, Cortinovis D, Fatigoni S +15 more
Adding ginger to standard antiemetic prophylaxis did not reduce delayed chemotherapy-induced nausea and vomiting compared with placebo.
The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy
Lete I, Allué J
Ginger at doses of 1000-1500 mg/day was more effective than placebo for nausea of pregnancy.
Effect of ginger on lower esophageal sphincter pressure
Lohsiriwat S, Rukkiat M, Chaikomin R +1 more
Ginger did not have a significant effect on lower esophageal sphincter pressure.
Effect of ginger on gastric motility and symptoms of functional dyspepsia
Hu ML, Rayner CK, Wu KL +6 more
Ginger significantly accelerated gastric emptying and stimulated antral contractions but produced no improvement in symptoms.
Safety Information
Potential Side Effects
Mild heartburn or mouth irritation at higher doses. Very high doses (>4 g/day) may cause GI upset.
Contraindications
Use caution near surgery (mild antiplatelet effect) and with gallstones (stimulates bile release).
Drug Interactions
- Mild additive effect with anticoagulants/antiplatelets (warfarin, aspirin) — usually clinically insignificant at up to 1 g/day
- May potentiate hypoglycemic medications
Pregnancy & Breastfeeding
Pregnancy: safe
Breastfeeding: likely_safe
Dosage Guidelines
Dosage Used in Studies
500-2000 mg
Best Time to Take
For nausea: 250-500 mg every 4-6 hours as needed, starting before triggers (e.g., 30 min before travel). For arthritis: consistent daily dosing with meals.
Best Form
Standardized powdered ginger root (capsules) for consistent dosing. Fresh root and tea work but dosing is less predictable. For nausea, divided doses across the day outperform a single dose.
Bioavailability
Gingerols are well absorbed but rapidly metabolized; divided dosing maintains steadier levels. Shogaols (higher in dried/heated ginger) are more potent anti-inflammatories.
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.