Last updated: October 2026
Ginger’s best-researched benefit is easing nausea, especially morning sickness in pregnancy, which the NHS mentions. Smaller trials suggest it may also take the edge off period pain, muscle soreness after exercise and osteoarthritis pain. Evidence for digestion, blood sugar and cholesterol is early and mixed, and ginger has no authorised health claims in the UK.
Below: what the research honestly shows for each claim, how to use ginger (with a fresh ginger tea recipe), how much people take, side effects, who should be careful and how ginger compares with turmeric.
Ginger in 30 seconds: strongest evidence for nausea in pregnancy; modest evidence for period pain, sore muscles and osteoarthritis; mixed for blood sugar and cholesterol. Cooking with ginger is safe for most people; check with a pharmacist before supplements if you’re pregnant or take medicines.
What is ginger?
Ginger is the knobbly underground stem (rhizome) of Zingiber officinale, the same plant family as turmeric. Its warming bite comes from natural compounds called gingerols and shogaols, which are what most ginger research focuses on.
You’ll find it fresh, ground, crystallised, in teas and shots, and in capsules. In the UK, ginger has no authorised health claims on the Great Britain nutrition and health claims register. So everything below describes what studies have found, not a promise of what ginger will do for you.
Ginger benefits: evidence by claim
An umbrella review of 24 systematic reviews found the most confidence for nausea in pregnancy and pain in osteoarthritis. Most trials are small, short and use capsules of dried ginger rather than food. Here’s an honest summary.
| Claim | What the research shows | Strength |
|---|---|---|
| Morning sickness | 12 trials (1,278 women): less nausea than placebo, but no clear drop in vomiting episodes | Moderate to good |
| Motion sickness | Results conflict: a European herbal monograph accepts powdered ginger for prevention, but a US research centre says most studies found no benefit | Mixed |
| Chemotherapy nausea | Ginger capsules added to standard anti-sickness medicines reduced severe nausea in some trials; other trials found no extra benefit | Mixed, add-on only |
| Period pain | 12 pooled trials: less pain than placebo, similar to common painkillers in a few small studies; high risk of bias | Low to moderate |
| Muscle soreness | 2g a day for 11 days cut arm soreness the day after exercise by about a quarter in two small trials | Low, small trials |
| Osteoarthritis | 5 trials (593 people): a small drop in pain and disability; more people stopped ginger because of side effects | Moderate, small effect |
| Digestion | 1.2g sped up stomach emptying in 24 healthy volunteers, without changing how they felt | Early |
| Blood sugar | 5 trials in type 2 diabetes: no significant pooled effect on fasting glucose or HbA1c | Weak, mixed |
| Cholesterol | Lower total cholesterol and triglycerides; no clear change in LDL or HDL | Low |
| Inflammation | Effects on inflammation markers in blood tests are unclear | Very low to moderate |
Ginger for nausea: pregnancy, travel and chemotherapy
Morning sickness
This is where ginger has its best evidence. The NHS says there’s some evidence ginger may help reduce nausea and vomiting in pregnancy, and suggests foods or drinks containing ginger. A meta-analysis of 12 trials in 1,278 pregnant women found ginger eased the feeling of nausea more than placebo, although it didn’t clearly reduce how often women were sick. The trials were small and of low quality.
The NHS advises checking with your pharmacist before taking ginger supplements in pregnancy, and your midwife can help too. Contact your midwife, GP or 111 if you can’t keep food or fluids down for 24 hours, feel faint when standing or have very dark pee. We don’t recommend our products during pregnancy or breastfeeding.
Motion sickness
The picture is genuinely split. The European Medicines Agency’s herbal monograph accepts powdered ginger for preventing travel sickness. But the US National Center for Complementary and Integrative Health says most studies haven’t shown ginger helps, and an older lab study of 28 volunteers in a spinning chair found no protection at all.
Nausea from chemotherapy or surgery
A 2024 review of 35 trials found ginger capsules taken alongside standard anti-sickness medicines reduced severe nausea in some people having chemotherapy. Other trials found no extra benefit, so it’s an add-on at most. If you’re having cancer treatment, ask your oncology team before taking any supplement. For nausea linked to nerves, see anxiety stomach, and for the morning after, our hangover cure guide.
Period pain, sore muscles and joints
Period pain. A 2024 meta-analysis pooled 12 trials and found ginger reduced the intensity and length of period pain compared with placebo. In the few trials that compared it with anti-inflammatory painkillers, results were similar. The authors flagged a high risk of bias. See our full guide to period pain relief, and speak to a GP if periods are very painful or getting worse.
Muscle soreness after exercise. In two small US trials, people took 2g of raw or heated ginger a day for 11 days, then did hard arm exercises. Soreness the next day was about 25% lower than with placebo. That’s interesting, but it’s a lab setting, and the basics of rest, food and gradual training come first: see muscle recovery.
Osteoarthritis. A meta-analysis of 5 trials in 593 people with osteoarthritis found a small reduction in pain and disability. People on ginger were more than twice as likely to stop taking it because of side effects. For other options, see our guides to joint pain and turmeric.
Ginger for digestion
Ginger has a long traditional use for bloating and wind, and the European herbal monograph lists it for mild digestive cramps on that traditional basis. The trial evidence is thinner. In one study of 24 healthy volunteers, 1.2g of ginger made the stomach empty in about half the time (13 minutes versus 27 for placebo), but they didn’t feel any different.
For everyday digestion, fibre, fluids and regular meals do more heavy lifting. See high fibre foods, gut health and our ranking of supplements for digestion. If ginger gives you heartburn, read acid reflux at night.
Blood sugar, cholesterol and weight
A 2024 meta-analysis of 5 trials in people with type 2 diabetes, using 1.2 to 2g of ginger a day for 4 to 12 weeks, found no significant overall effect on fasting blood sugar or HbA1c, though two individual trials showed a drop. For cholesterol, a 2023 meta-analysis found lower total cholesterol and triglycerides but no clear change in LDL (“bad”) or HDL cholesterol. Small effects on weight and blood pressure have been reported, but the evidence is rated low.
In short: worth knowing about, not a reason to swap or skip any prescribed medicine.
Ways to use ginger, with a fresh ginger tea recipe
Fresh ginger tea
- Wash a thumb-sized piece of fresh ginger (no need to peel) and slice it thinly or grate it.
- Put it in a mug and pour over just-boiled water.
- Leave for 5 to 10 minutes. Longer gives a stronger, spicier cup.
- Strain if you like, and add a slice of lemon.
Ginger, lemon and honey drink
Make the tea above, then stir in the juice of half a lemon and a teaspoon of honey once it has cooled slightly. The NHS suggests hot lemon and honey for a cough, but honey isn’t suitable for babies under 1. For more ideas when you’re under the weather, see sore throat remedies and cold or flu?
Cooking, shots and capsules
- Cooking: grate fresh ginger into stir-fries, curries, soups, porridge or smoothies.
- Ginger shots: concentrated ginger juice, often with lemon or apple. We couldn’t find trials of shots themselves; they’re simply a strong dose of ginger, and the sharpness can trigger heartburn.
- Capsules: most trials used capsules of dried ginger powder, which give a measured dose. Treat them like any supplement and check the safety section below first.
Ginger tea is naturally caffeine-free, so it suits the evening. For more caffeine-free options, see the best teas for sleep, chamomile tea and, for a daytime cup, green tea.
If a warm drink is part of your wind-down, our Magnesium Glycinate Sleep Complex is a berry-flavoured powder with magnesium bisglycinate and citrate, glycine, L-theanine, chamomile and passionflower. It doesn’t contain ginger and isn’t a remedy for nausea or digestion. Magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function.
How much ginger a day?
There’s no official UK daily amount for ginger. Trials typically use 1 to 2g of dried ginger a day, and the umbrella review found 0.5 to 3g a day in capsules, for up to 3 months, was the range most often reported as effective. For morning sickness, the pregnancy review found lower daily doses (under 1.5g) seemed to work best for nausea.
Fresh ginger is mostly water, so a gram of fresh root isn’t the same as a gram of dried powder.
Side effects and who should be careful
Ginger is safe for most people in food amounts. Reported side effects, mostly at supplement doses, include heartburn, stomach discomfort, diarrhoea and mouth or throat irritation. The European monograph lists stomach problems as uncommon (up to 1 in 100 people).
Speak to a GP or pharmacist before taking ginger supplements if you:
- Take blood thinners such as warfarin, or have a bleeding disorder. Ginger may affect blood clotting, although reviews of human studies haven’t reached a firm conclusion, so the risk is theoretical.
- Have gallstones. Cancer centre guidance advises avoiding ginger supplements.
- Have surgery coming up. The same guidance suggests stopping ginger supplements 2 weeks before.
- Take diabetes medicines, as ginger might add to their effect on blood sugar.
- Are pregnant or breastfeeding. Ginger foods and drinks are fine for most; ask your pharmacist or midwife before supplements.
Supplements aren’t recommended for children; ask a pharmacist first.
Ginger vs turmeric
They’re in the same plant family, but the research points in different directions.
| Ginger | Turmeric | |
|---|---|---|
| Main compounds | Gingerols and shogaols | Curcumin (curcuminoids) |
| Best-researched use | Nausea, especially in pregnancy | Joint pain in osteoarthritis |
| How it’s usually taken | Fresh root, tea, ground spice or capsules | Ground spice, or curcumin extracts often paired with black pepper because curcumin is poorly absorbed |
| Main safety point | Heartburn; care with blood thinners and gallstones | Rare liver injury with concentrated supplements |
| UK health claims | None authorised | None authorised |
Using both in cooking is fine. For the full picture, read our guide to turmeric benefits.
See also garlic benefits, another kitchen staple with a mixed evidence base.
See also cinnamon benefits: the evidence by claim, Ceylon vs cassia and who should be careful.
FAQs
What is ginger good for?
The best evidence is for nausea in pregnancy. Smaller trials suggest ginger may ease period pain, muscle soreness and osteoarthritis pain a little. Evidence for digestion, blood sugar and cholesterol is early and mixed.
Is it OK to have ginger every day?
Yes, for most people in food amounts, such as cooking or a cup of ginger tea. Trials usually use 1 to 2g of dried ginger a day. Check with a pharmacist before daily supplements if you take medicines or are pregnant.
Is ginger tea good before bed?
Ginger tea is naturally caffeine-free, so it won’t keep you awake the way tea or coffee can. If it gives you heartburn, have it earlier in the evening rather than just before lying down.
Is ginger anti-inflammatory?
Ginger compounds affect inflammation in lab studies, but in human trials the effect on inflammation markers is unclear. Ginger has no authorised health claims for inflammation in the UK.
Can I have ginger when pregnant?
The NHS says ginger foods or drinks may help reduce morning sickness. Check with your pharmacist or midwife before taking ginger supplements in pregnancy.
Who should not take ginger supplements?
Speak to a GP or pharmacist first if you take blood thinners or diabetes medicines, have gallstones or a bleeding disorder, have surgery coming up, or are pregnant or breastfeeding.
Do ginger shots work?
There are no trials of ginger shots themselves. They’re a concentrated dose of ginger juice, so any effect would match ginger’s evidence, and the sharpness can trigger heartburn.
Sources
- NHS. Vomiting and morning sickness.
- NHS. Feeling sick (nausea).
- NHS. Cough.
- European Medicines Agency. Zingiberis rhizoma (ginger).
- NCCIH. Ginger.
- Memorial Sloan Kettering Cancer Center. Ginger.
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register.
- Crichton M et al. (2022). Orally consumed ginger and human health: an umbrella review. Am J Clin Nutr.
- Viljoen E et al. (2014). Ginger in pregnancy-associated nausea and vomiting: systematic review and meta-analysis. Nutr J.
- Lin CY et al. (2024). Ginger for chemotherapy-induced nausea and vomiting: systematic review and meta-analysis. Cancer Nurs.
- Stewart JJ et al. (1991). Effects of ginger on motion sickness susceptibility and gastric function. Pharmacology.
- Moshfeghinia R et al. (2024). Ginger for pain management in primary dysmenorrhea. J Integr Complement Med.
- Black CD et al. (2010). Ginger reduces muscle pain caused by eccentric exercise. J Pain.
- Bartels EM et al. (2015). Efficacy and safety of ginger in osteoarthritis patients. Osteoarthritis Cartilage.
- Wu KL et al. (2008). Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol.
- Schumacher JC et al. (2024). Oral ginger and glycaemic control in type 2 diabetes. Clin Nutr ESPEN.
- Salih AK et al. (2023). Effect of ginger intake on human serum lipid profile. Phytother Res.
- Li H et al. (2019). Ginger for health care: an overview of systematic reviews. Complement Ther Med.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
