Ginger is often celebrated for its potential health benefits. This spice comes from the rhizome of the plant Zingiber officinale, native to parts of Asia. Known for its spicy "kick" in the kitchen, ginger has been used in traditional Chinese medicine (TCM) and Ayurveda for centuries, with its use dating back to the 1500s. Ginger is known for its potential to support various aspects of health, including its anti-inflammatory, antioxidant, and antimicrobial properties. The historical significance of ginger in medicinal practices highlights the potential of natural remedies in promoting health and well-being.
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Chemical Composition of Ginger
Over one hundred compounds have been isolated from ginger and identified to have potential health-supporting properties. The major classes of ginger constituents include gingerols, shogaols, zingiberene, and zingerone; however, ginger is also rich in aromatic terpenes, vitamins, and minerals. (2)
The potential health benefits of ginger can be attributed to its active constituents, which possess a variety of properties including, but not limited to, antipyretic, analgesic, antitussive, anti-inflammatory, sedative, antibiotic, and antifungal. (17, 32)
For example, 6-, 8- and 10-gingerol and 6-shagaol have demonstrated antioxidant effects through their ability to increase glutathione peroxidase activity and total antioxidant capacity. Preclinical research has also suggested that 6-gingerol may influence neurokinin-1, serotonin, and dopamine receptors; it is postulated that this is one of the mechanisms by which ginger may help manage nausea and vomiting.
Top 5 Uses of Ginger
Let's discuss some of the most popular reasons why ginger is used in health practices.
1. Ginger for Digestion
Ginger has been traditionally used for stomach and other gastrointestinal concerns.
A 2018 review indicated that enzymes in ginger may help manage gas in the digestive tract. This carminative effect may help reduce pressure on the lower esophageal sphincter, potentially supporting relief from dyspepsia (indigestion), gas, and bloating.
Impaired gastric emptying is a well-recognized contributor to many gastrointestinal problems, such as functional dyspepsia, nausea, and bloating. As a prokinetic agent, ginger constituents have been shown to enhance intestinal motility and gastric emptying. A 4-week randomized trial testing the effects of an herbal prokinetic formula containing ginger and artichoke showed improvement in digestive symptoms related to dyspepsia, including nausea, abdominal fullness and pain, and bloating. (26)
Extensive research has also been performed to evaluate the potential of ginger for nausea and vomiting. It has been found to offer relief from various causes, such as motion sickness, morning sickness during pregnancy, and chemotherapy-induced nausea. Ginger is thought to be effective in managing nausea because its active compounds, notably gingerol, may support gastric tone and motility through anticholinergic and antiserotonergic actions and promote gastric emptying. A 2016 review reports that dried ginger, followed by fresh ginger and powdered ginger tea, contains the highest concentrations of gingerol. (19)
2. Ginger and Pain Relief
Research suggests that certain constituents of ginger inhibit cyclooxygenase and lipoxygenase pathways responsible for producing inflammatory prostaglandins. Because of this, ginger may be used as a natural option for supporting relief from inflammation and discomfort.
Ginger for Joint Health: A 2015 meta-analysis showed that taking ginger extract 500-1,000 mg by mouth daily for 3-12 weeks can safely and modestly support joint comfort related to osteoarthritis of the knee and hip. Various studies have evaluated formulations containing ginger with other ingredients (such as glucosamine and curcumin), which have been shown to support joint comfort and functionality. Some trials have also demonstrated the benefits of using topical ginger preparations. For example, a 2012 randomized control trial testing Plygersic gel (containing ginger and plai extract) showed that the Plygesric gel was as effective as topical diclofenac in supporting knee comfort, sports activities, and quality of life after six weeks of use.
Ginger for Menstrual Comfort: Clinical studies show that taking 750-2,000 mg of ginger powder daily for the first 3-4 days of a menstrual cycle may help manage primary dysmenorrhea (menstrual discomfort). Studies indicate it is as effective as over-the-counter anti-inflammatory drugs like ibuprofen. Moreover, it can enhance the effects of pharmaceutical anti-inflammatory agents when used together adjunctively.
3. Ginger for Immune Support
The results from a 2017 cross-sectional analysis including over 4,500 participants ages 18-77 years suggest that ginger may help support the immune system. While more studies are needed to confirm ginger's effects on the immune system, it is postulated that ginger may support immune health through immunomodulating and antimicrobial effects. Studies have found ginger to be effective in managing bacterial, fungal, and viral challenges caused by Campylobacter jejuni, Candida albicans, Escherichia coli, Helicobacter pylori, human respiratory syncytial virus (HRSV), Listeria monocytogenes, Staphylococcus aureus, Streptococcus mutans (1). This suggests ginger could be a supportive option for managing various digestive, skin, and respiratory challenges.
Furthermore, the antioxidant qualities of ginger can help neutralize free radicals and reduce oxidative stress. A 2015 review suggests ginger may influence the growth of various cell types, including skin, ovarian, colon, breast, cervical, oral, renal, prostate, gastric, pancreatic, liver, and brain cells.
4. Ginger for Heart Health
Some evidence supports that ginger may help support cardiovascular health. Daily ginger consumption may help maintain heart health and support healthy blood pressure, cholesterol, and blood sugar levels (35).
Chronic vascular inflammation and oxidative stress contribute to endothelial damage and the development of cardiovascular concerns. By neutralizing free radicals and influencing inflammatory pathways, ginger may help maintain the health of blood vessels and support heart health. Ginger has also been linked to improving lipid profiles; taking 200-3,000 mg daily for 2-24 weeks was shown in one trial to support healthy triglyceride and cholesterol levels.
5. Ginger for Respiratory Support
In addition to its antimicrobial actions, as discussed above, playing a protective role against respiratory challenges, such as cold and flu, data also show that ginger's 6- and 8-gingerol and 6-shagaol may help relax airway smooth muscle and 8-gingerol may also influence airway responsiveness by altering calcium regulation (34). This information suggests that ginger may be a supportive option for managing airway health, alone or in combination with other therapies.
Potential Side Effects and Considerations
The U.S. Food and Drug Administration considers ginger root safe when consumed up to 4 grams daily. Some sources note that with higher doses (above 4-6 grams), ginger side effects may include gastrointestinal discomfort, allergic reactions, prolonged bleeding, low blood pressure, and arrhythmia. (23)
It is always advised to consult with a healthcare provider before taking a new dietary or herbal supplement. However, people with heartburn, gallstones, heart conditions, and bleeding conditions, and those who are pregnant, breastfeeding, or taking blood-thinning medications should take particular caution and not take ginger without talking to their doctor first. (9)
Ways to Incorporate Ginger
Incorporating ginger into a wellness routine can be approached through various means, catering to individual preferences and health needs. One popular method is preparing ginger tea, a soothing and effective way to enjoy its potential benefits. To make ginger tea, peel and slice fresh ginger root, steep it in hot water for 10-15 minutes, and then strain. This warm infusion can be sweetened with honey or flavored with lemon, providing a comforting drink for respiratory support, digestive comfort, or even just a warming beverage during colder months.
Alternatively, ginger supplements, available in capsule, tincture, and oil forms, offer a convenient and concentrated way to integrate ginger into one's daily routine. Capsules provide a measured dosage, ensuring consistency in intake, while tinctures and oils offer versatility – they can be mixed into beverages, added to cooking, or even applied topically. (9)
When choosing between fresh and dried ginger, it's essential to consider their unique qualities. With its robust flavor and aroma, fresh ginger is often preferred for culinary use and making ginger tea. It contains higher levels of gingerol, the active compound responsible for many of its potential benefits. On the other hand, dried ginger, often available in powdered form, is more concentrated and slightly milder in taste. It is commonly used in cooking and baking. One-quarter teaspoon of powdered ginger is roughly equivalent to one teaspoon of fresh. Both forms retain the core properties of ginger, allowing individuals to tailor their usage based on taste preferences and specific health requirements. (36)
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Summary
Considering ginger's versatility and numerous potential health benefits, it's no wonder its use dates back to ancient traditional practices. From its potential in supporting gastrointestinal comfort to its anti-inflammatory properties, ginger is a valuable natural option for supporting immune, cardiovascular, digestive, and musculoskeletal functions. The best part? You may not need to look further than your kitchen pantry the next time you want to explore natural options for wellness.
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