About Ginger

Spicy root used in cooking around the world. Taken mostly for nausea and upset stomach in supplement form.

Effectiveness Scores

Joint Pain Relief Osteoarthritis: 7.0/10.
Ginger lowers some of the chemicals in your body that drive swelling and pain, which is why it's been tried for aching joints.
Why this rating: In people with osteoarthritis, ginger eased joint pain a little more than a placebo. The effect was small, and people taking ginger were also more likely to have stomach upset. It may take the edge off for some people, but it won't replace your usual arthritis care.
Period pain: 7.0/10.
Period cramps come from prostaglandins, chemicals that make the uterus tighten. Ginger lowers how much of them your body makes, which can ease the cramping.
Why this rating: Several reviews found ginger clearly reduces period pain and shortens how long it lasts. In trials that tested it side by side with common pain relievers like ibuprofen, the two worked about the same. It works best at higher doses taken during the first few days of your period, rather than a small amount every day. The studies are fairly small, and some weren't run as carefully as they could have been, which keeps this from rating higher.
Digestive Health: 6.0/10 (moderate evidence).
Ginger calms the signals in your gut and brain that trigger nausea, and it helps your stomach empty more smoothly, so food doesn't sit and churn.
Why this rating: Several reviews agree that ginger eases the nausea of morning sickness. It helps less with actual vomiting. That's why obstetricians list it as one of the options to try. The studies used about 1,000 mg a day or less, so stay in that range, and check with your doctor before starting, especially later in pregnancy, since ginger slows blood clotting slightly.
Outside of pregnancy, results are mixed. For nausea from chemotherapy, some reviews found ginger helped with vomiting while others found it didn't help much with nausea, and a few users say it made things worse. For motion sickness and indigestion, the studies are small and inconsistent. It's safe and cheap to try, but results vary a lot. If you're in cancer treatment, ask your care team before adding it.
Blood Sugar Support Type 2 diabetes: 6.0/10.
Ginger may help your cells respond better to insulin, the hormone that moves sugar out of your blood. It may also slow down how quickly your body breaks down carbs.
Why this rating: In people with type 2 diabetes, ginger lowered blood sugar a little in several studies, but not all of them, and the improvement wasn't always big enough to matter. It's reasonable to add to a healthy diet, not to rely on in place of diabetes care. If you take diabetes medication, keep an eye on your numbers.
Weight Loss: 3.0/10 (moderate evidence).
Ginger may slightly raise how many calories your body burns and help you feel full.
Why this rating: Some studies found small drops in weight and waist size with ginger. The changes were small enough that most people wouldn't notice them, and the studies weren't high quality. It's fine as part of a healthy diet, but it isn't a weight loss tool.

Understanding Effectiveness Scores

What does this mean?

Our effectiveness scoring system is based on scientific research and evidence. Each health outcome is rated on a scale of 1-10, with higher scores indicating stronger scientific support for the supplement's effectiveness.

1/10: Scientific evidence concludes that supplement is ineffective for purpose
2/10: No scientific evidence supports effectiveness
3/10: Inconclusive results regarding effectiveness
4/10: Minimal research on effectiveness
5/10: Limited evidence of effectiveness; may have potential benefits, but more research is needed
6/10: Some evidence supports the supplement's effectiveness, but research is mixed
7/10: Moderate evidence shows the supplement is effective for certain purposes, with limited population studies
8/10: Solid evidence suggests the supplement is effective, but research is not as extensive as higher levels
9/10: Strong scientific evidence supports the supplement's effectiveness, but some minor gaps in research remain (e.g., limited long-term studies or specific populations).
10/10: Ample scientific research demonstrates that the supplement is both highly effective and safe for long-term use.

Dosage & Timeline

Standard Dosages

Nausea, including pregnancy: About 1,000 mg, often split into 250 mg four times a day
Period pain: 750 to 2,000 mg during the first 3 to 4 days of your period
Joint pain: 500 to 1,000 mg
Blood sugar: 2,000 to 3,000 mg

Timeline to See Results

Nausea: within hours to a few days
Period pain: within the first day or two of your period
Joint pain: several weeks
Blood sugar: 8 to 12 weeks

All other outcomes may be noticed after extended use or lack enough studies to establish an effectiveness timeline.

Safety Information

Pregnancy and breastfeeding: Ginger is one of the options obstetricians suggest for morning sickness. The pregnancy studies used about 1,000 mg a day or less, so it's best to stay in that range. Because ginger slows blood clotting slightly, some doctors suggest stopping it close to your due date. Talk to your doctor before starting.
Blood-thinning medications: Ginger may slow blood clotting slightly. If you take warfarin, aspirin, or another blood thinner, check with your doctor before taking ginger supplements.

Gallstones or bile duct issues: Ginger boosts bile, the fluid your gallbladder releases to digest fat. If you have gallstones or bile duct problems, talk to your doctor first.

Diabetes: Ginger may lower blood sugar. If you take diabetes medication, check your numbers more often when you start.
Surgery: Stop ginger supplements at least two weeks before surgery, since it may slow clotting.

Side Effects

Common side effects:

Heartburn or acid reflux, especially at higher doses or on an empty stomach
Bloating or gas
Mouth or throat irritation, mostly from fresh ginger and ginger shots

Rare side effects:

Allergic reactions, like rash, swelling, or trouble breathing
Diarrhea at high doses
Easier bleeding or bruising, since ginger slows blood clotting slightly

Most side effects are mild and temporary. If consumed in excessive amounts, ginger can cause more significant gastrointestinal discomfort or interact with certain medications, especially those related to blood thinning.

Usage Information

Most people take ginger for nausea, especially morning sickness during pregnancy. It's also used for period pain, joint pain, blood sugar, and weight loss.

Ginger is a helper, not a treatment. It shouldn't replace medication for diabetes or arthritis, and it can add to the effects of blood thinners.

User Experience

Gathered from reviews and forum posts, not from studies. What people report tells you what to expect. It does not tell you whether something works.

The most common positive reviews come from pregnant women, many of whom say ginger brought quick relief from morning sickness. One user wrote, "The first time I tried ginger shots, I immediately stopped coughing, and my throat seemed to open up."

People with chemotherapy-related nausea also leave positive reviews, though a few say ginger made their nausea worse. Most general users report a more comfortable stomach.

The most common warning is not to take ginger on an empty stomach or too often, since that's when heartburn and stomach upset tend to happen.

Alternative Names

Zingiber officinale, Ginger root

Ginger