What’s Truly Known About the Health Benefits of Ginger?
A widely-used spice with a pleasant heady scent, ginger is often used for medical purposes. What’s known about the health benefits of ginger? What kind of supplement with this plant to choose? Keep on reading, and you will find answers to these and numerous other questions.
What Are the Health Benefits of Ginger Root?
Contrary to popular belief, it is really the underground extension of the stem that is popularly called “ginger root.” This part of the plant has been used as a spice and in folk medicine for thousands of years, and these days more than 4 million tonnes of it are produced every year. Here is what modern evidence-based medical science knows about ginger root properties.
Effective Against Nausea
In numerous studies the plant extract and beverages have proven to be effective against nausea, especially one caused by chemotherapy. Its antiemetic (i.e. nausea preventing) properties are also used to avoid episodes of postoperative nausea and vomiting in surgery.
While the research into the effectiveness of the plant for reducing the symptoms of pregnancy-related nausea (“morning sickness”) demonstrated mixed results, some of the studies — like this 2014 one — strongly suggest that ginger can be of help for the treatment of vomiting in early pregnancy. The dose of 1000 mg of plant powder per day (divided to be taken 2 or even 4 times a day) is the most used one in clinical practice; there are no apparent side-effects or adverse events associated with it.
That said, due to the risk of hemorrhage, women who are close to labor, have clotting disorders, suffer from vaginal bleeding, or have a history of miscarriage need to avoid taking ginger.
While you can use various products (like the below-described ginger ale or beer) for relieving your symptoms, these are dietary supplements that contain the refined plant extract that offer the highest bioavailability and most potent action.
- 550 mg of powder per capsule
- 100 capsules
- What are the health benefits of ginger powder in capsules? Capsules are very easy to use; if you suffer from morning sickness, take one capsule in the morning and another one in the evening
- Vegetarian and non-GMO
Can Have Antioxidant and Anti-Inflammatory Properties
The main bioactive compound found in the plant is called gingerol. While additional research into this matter is required, some scientists believe that gingerol has an antimicrobial and antioxidant effect and can help, among other things, in the prevention of common flu and respiratory infections.
A 2016 study makes a conclusion that ginger supplements can be used along with anti-tuberculosis therapy due to their anti-inflammatory and antioxidant properties. In another 2016 study 500 mg of plant-derived powder were given to older patients with osteoarthritis for 3 months which led to a marked reduction in inflammation. No significant adverse side-effects were observed during either of the trials.
Capsules with dry root extract are not the only option available on the market. You can use plant-based liquids that can be easily added to your beverages: spice your coffee or tea up and make it healthier at the same time!
Ginger Root, Fluid Extract by Nature’s Answer
- Alcohol-free
- 30 ml per bottle; 1 ml = 1 serving
- 1000 mg of plant extract per serving
- Non-GMO
Instrumental in Treating Chronic Indigestion
What’s known about the benefits of ginger root for the digestive system is not limited to reducing nausea: it is really one of the natural gut health supplements with minimal side-effects. The plant promotes emptying of the stomach, thus effectively alleviating the symptoms of indigestion. Because of these properties, the plant can be used for the prevention and treatment of motion sickness.
If you want to use the plant to improve your gastroenterological condition, this dietary supplement that comes from a well-known brand can be of great help:
Fermented Ginger by Dr. Mercola
- 60 capsules
- Each capsule contains organic fermented root powder (200 mg) and Benegut leaf extract (150 mg)
Reduces Menstrual Pain
A 2012 study demonstrated that 500 mg capsules of plant root powder taken 3 times a day starting two days before the onset of menstruation led to a significant decrease in the severity of menstrual pain. A 2014 study had a similarly positive conclusion concerning the effectiveness of ginger for relieving menstrual pain. A 2015 meta-analysis of seven clinical trials demonstrated that plant root powder in daily doses of 750-2000 mg taken in the first 3-4 days of menstruation can have a positive effect on the severity of the experienced pain.
What’s more, root-derived supplements can also be instrumental in improving the symptoms of migraine, as evidenced by two clinical studies.
Chewable tablets sweetened with stevia make an excellent alternative to capsules and fluid extract. Pleasantly sweet and spicy, they taste like candies — and relieve period cramps:
Chewable Ginger by Natural Factors
- 90 tablets
- What health benefits does a single ginger tablet have? It contains 20 mg of extract that equals 500 mg of plant root powder
- Organic, vegan, and non-GMO
Helps to Shed Weight
In a 2015 study plant-derived supplements were found to significantly decrease body mass index and serum insulin. A 2018 meta-analysis of studies demonstrated that the plant could help markedly reduce body weight. That said, any serious attempt to lose weight needs to include a healthy diet that is rich in proteins and regular physical exercise.
If you are looking for the most cost-effective way of introducing root powder into your daily ration, this supplement-cum-spice is simply unbeatable:
Ginger Root Powder by Starwest Botanicals
- 1 pound (454 g)
- Organic
- Country of origin: China
Possible Side-Effects
What does ginger do for your body that can potentially be harmful? While usually this plant is well tolerated, in some people it can cause diarrhea, heartburn, and stomach pain. If you have never used this powdered root before, do not start by taking frequent high doses.
What’s more, extracts of this plant can potentially interact with blood thinners (although additional research into this matter is required) and can stimulate the flow of bile, which makes it not recommendable to those who suffer from gallbladder disease.
Ginger: an FAQ
Here you will find answers to the most common questions about the properties of this unique plant.
What’s Known about the Health Benefits of Ginger and Garlic?
As proven by research, garlic has antioxidant properties. The compound that gives crushed garlic cloves their pungent smell — allicin — was found to boost the immune system and kill bacteria, viruses, and fungi. Thus, it might be reasonable to use garlic-derived products together with ginger supplements to prevent common colds and flu in the winter months.
Here is one of the most popular garlic supplements that is as close to raw cloves as possible:
Freeze Dried Fresh Garlic by Eclectic Institute
- 550 mg of freeze-dried powder per capsule
- 120 capsules
- Nothing but water is removed: the bioactive compounds are in the same ratio as found in fresh cloves
- Non-GMO, raw, and vegan
What Are the Health Benefits of Ginger Tea with Lemon and Honey?
Although there have been no scientific studies of the effect of this fragrant beverage on wellness, it can hardly be denied that this tea is good for your health. While drinking it you:
- Get hydrated (which is especially important if you have flu)
- Get a healthy dose of antioxidants (from either green or black variety of tea, gingerol, and lemon juice)
- Get antimicrobial compounds (from honey and gingerol — especially important for those who suffer from the common cold and other respiratory infections)
- Get immunity-boosting vitamin C (from lemon juice, although this vitamin is heat sensitive and degrades quickly in hot water)
All in all, this kind of tea is highly recommended for maintaining good health — especially in winter.
You can either brew some regular tea and fortify it with lemon juice, honey, and dry root powder or use an herbal tea like this one:
Original Ginger Honey Crystals by Prince of Peace
- 10 sachets
- Each sachet contains 14 grams of raw plant plus honey crystals, cane sugar, and glucose
- Caffeine free
What Is Known About the Health Benefits of Ginger, Garlic, and Honey?
As it was already said, both garlic and honey feature antimicrobial properties. You can use them to treat respiratory infections and stimulate your immunity (especially in winter).
Here is one of the highly-popular honeys on iHerb that comes from a reputable brand:
- 454 g (16 oz)
- Organic, raw, and unfiltered
- Non-GMO and Fair Trade
What Are the Health Benefits of Ginger, Garlic, and Turmeric (and Cloves to Boot)?
In cold seasons some people try to boost their immunity to the absolute maximum and use as many spices as possible.
While garlic is well-known for its antimicrobial action, there is still no scientific consensus about the antimicrobial action of turmeric (and curcumin that is derived from it). The instability and low bioavailability of curcumin are the main reasons why more research into its properties is still required. Still, if you want to make use of the hypothetical anti-inflammatory effects of turmeric and use it to prevent throat infections, these gummies will be of great help:
Adult Turmeric & Ginger Gummies by Gummiology
- 90 vegetarian gummies
- 270 mg of turmeric extract and 12 mg of ginger extract per serving (2 gummies)
- Natural tropical fruit flavor
- No artificial sweeteners or colors; contain sugar
Unfortunately, there is not enough reliable scientific information about the benefits of cloves for health. While cloves have been used in folk medicine for throat irritation and cough for a long time, it is still not known whether this kind of treatment really works. If you suffer from frequent acute respiratory conditions, you might try to use it and find out for yourself whether it works in your case.
Fresh Ground Cloves by Kroeger Herb Co
- 100 capsules
- 450 mg of ground cloves per capsule
- Non-GMO
What Are the Health Benefits of Ginger Ale?
Since its first appearance in the 1850s, this beverage has been widely used for indigestion and motion sickness. What’s more, due to its antimicrobial properties, it can be a good choice if you have a sore throat. It is recommended, though, that you decide on the so-called ‘golden’ variety that is considerably richer in root powder compared to the ‘dry’ one.
The only downside of this beverage is high sugar content that (if consumed regularly) can potentially lead to weight gain and, in susceptible individuals, to the development of type II diabetes.
What Are the Health Benefits of Ginger Beer?
The beer variety is even more concentrated compared to ale; what’s more, it contains vitamin C-rich lemon juice naturally. What’s more, such beer is usually fermented with lactobacilli, which are believed to be good for gut health. For these reasons, beer is preferable to ale in dealing with respiratory infections, nausea, and poor digestion.
Still, there are several factors to keep in mind when choosing a particular brand of beer:
- It should be a non-alcoholic beverage (or, if it contains alcohol, its concentration should be 0.5% or less)
- It should contain as little sugar as possible
- Decide on a beverage that offers the highest concentration of the root extract
You can use the juice of the plant for your own homemade “ale/beer.” Add it to carbonated water, sweeten the beverage with stevia, and fortify it with vitamin C using fresh-squeezed lemon juice. Absolutely delicious and totally healthy!
Ginger 100% Juice by Dynamic Health Laboratories
- 473 ml (16 fl oz)
- Certified organic
- Unsweetened
- Preserved with citric acid
- 35 packets
- One packet equals in sweetness to 2 teaspoons of sugar
- Does not contain any artificial sweeteners or colors
- Non-GMO and allergen-free
What Kind of Powdered Root to Choose for My Recipes?
If you want to add a spicy note to your beverages, the above-described juice of the plant will be an excellent choice. For your salad dressings and baked goods use a finely-ground powder like this moderately-priced organic product that comes from a reputable brand:
Ground Ginger by California Gold Nutrition
- 396 g (14 oz)
- Non-GMO
Hopefully, we answered the question about what’s known about the health benefits of ginger in full. Take care and see you soon!