About Ginger

Health Benefits and Drawbacks

UPDATED: December 16, 2025

Welcome to the Healthy Living Is Good Medicine Newsletter, presenting timely, science-based, original articles covering a wide range of preventive medicine and public health topics, along with commentaries on the politics and economics of the American healthcare system.

In the small amounts used for cooking, cinnamon, turmeric, and ginger are considered generally safe, depending upon their purity, quality and method of preparation. However, at higher doses intended to be therapeutic, they can interact with prescription medications or cause undesirable side effects. Therefore, any long-term medicinal use of spices should be monitored by a qualified healthcare professional.

Almost Everything You Wanted to Know About Ginger

Belonging to the same family as turmeric and cardamom, the yellow ginger plant (Zingiber officinale) has a rhizome that's been used for centuries as both a spice and as a traditional medicine. A native of South-Central China, the Eastern Himalayas, and India, it was one of the first spices to arrive in Europe from Asia as part of the spice trade.

Well known for its intense flavor and warming sensation, ginger has gained popularity as a home remedy for nausea, vomiting, motion sickness, and the “morning sickness” associated with pregnancy. The plant is now widely cultivated, and can be easily grown in greenhouses or indoors in pots in cooler climates by following the directions in this link.

Although ginger ale doesn’t enjoy as broad an appeal as other carbonated beverages, and ginger snaps have trouble competing with sweeter offerings in the cookie aisle, there are enough people who appreciate the taste and tang of ginger for companies to continue their commercial production of ginger-based drinks and snacks. However, in case you want to go the home-made route, I've included links to top-rated recipes.

The Potential Medical Applications of Ginger

I know what you're thinking: Here comes the boring part. Maybe you'd rather be looking at pictures of cute puppies and kittens right about now. If that’s the case, here's a good one for you:

For those of you who are interested in the science behind ginger's healing properties, I’ve gone through some of the most important references on the subject and summarized them for you:

A 2015 a meta-analysis of randomized, placebo-controlled trials found that ginger extract reduced the pain and disability of osteoarthritis, without the gastrointestinal side effects of NSAIDs such as ibuprofen and naproxen. Ginger acts as a natural anti-inflammatory by inhibiting cyclooxygenase and lipoxygenase enzymes. The study suggests that some of ginger’s compounds deserve further investigation as treatments for joint pain and inflammation.

A 2019 study demonstrated that 6-gingerol promoted mitochondrial biogenesis and enhanced mitochondrial function via activation of the AMPK-PGC1ɑ signaling pathway. This study suggests that ginger might be used as a long-term dietary supplement for disorders involving mitochondrial dysfunction.

A 2019 randomized, double-blind, placebo-controlled trial (RCT), which is considered the “gold standard” of medical research, found that ginger supplementation in subjects with metabolic syndrome (MetS) had beneficial effects, partly due to its impacts on triglycerides, blood glucose, and insulin resistance. Significant changes were also observed in subjects’ weight, waist circumference, cholesterol, and blood pressure.

A 2022 systematic review and meta-analysis of randomized, placebo-controlled trials of ginger as an anti-emetic during cancer chemotherapy found evidence that it had a significant effect on ameliorating the acute phase of chemotherapy-induced vomiting.

A 2022 systematic review and meta-analysis of randomized, placebo-controlled trials of the effects of ginger supplementation on the metabolic profiles of patients with type 2 diabetes found that it reduced fasting blood glucose and hemoglobin A1c (HbA1c) in patients who were less than 50 years of age. However, no changes in lipid profiles were found.

Ginger contains a variety of bioactive compounds, particularly gingerols, shogaols, and zingerone. These substances are known to have anti-inflammatory, anti-oxidant, and anti-emetic effects by influencing prostaglandin pathways and leukotriene synthesis. The medicinal potential of ginger's polysaccharides are explored in a 2023 review of major studies.

A 2023 preliminary study of the effects of treatment of autoimmune mice with 6-gingerol, and consumption of ginger supplements by healthy human volunteers, demonstrated that ginger intake restrains neutrophil hyperactivity and makes neutrophils more resistant to a process linked to inflammation and autoimmune diseases such as lupus and rheumatoid arthritis.

A 2024 systematic review and meta-analysis of the effects of aromatic herbs and spices on the glycemic profile of subjects with type 2 diabetes found that ginger was associated with a significant improvement in HbA1c, and a significant decrease in fasting blood glucose and insulin levels.

In summary, some of the compounds found in ginger appear to have beneficial effects for people with the metabolic syndrome, type 2 diabetes, auto-immune disorders, osteoarthritis, and nausea and vomiting due to a variety of causes.

Fresh Ginger Root Versus Ginger Powder

Although it's hard to beat the flavor of a freshly ground ginger root, when dried and powdered it still coveys all the same health benefits, and is more convenient and economical. Ginger root needs to be refrigerated, and it can become moldy if kept too long. Ginger root can be kept frozen longer, after peeling and chopping it.

According to a Hopkins Medicine article, ginger supplements in the form of pills are best avoided, mostly because the supplement industry is poorly regulated, and consumers can't know the quantity, quality, and purity of ingredients in commercially available supplements. The FDA only intervenes after adverse effects are reported.

People need to be skeptical about claims made for supplements, and in general, avoid them, unless their potency and purity has been tested and verified by a third party, and a need for them has been clearly established by health professionals who have nothing to gain financially from recommending them.

As for ginger root, fresh or dried, I am not making any recommendations. I leave that decision entirely up to you, which I hope will be based upon the factual information I’ve presented.

The Potential Downsides of Ginger

Research suggests that ginger is safe for most people to eat in the amounts normally found in recipes. Under one gram a day is considered safe during pregnancy, but always consult with your healthcare provider before using it, especially during the first trimester. Large doses of ginger (more than five grams per day) can cause heartburn, diarrhea, bloating, and flatulence.

Pharmacokinetic studies have shown that ginger can slightly inhibit blood platelet aggregation. While reports of serious bleeding are rare, people who are taking anti-coagulants (aka “blood thinners”) may want to be cautious.

Unlike cinnamon bark, ginger root does not usually contain lead. However, some processing facilities in China have introduced unacceptable lead levels into the powdered product. A consumer alert issued by the New York State Department of Agriculture and Markets in June of 2024 was triggered by elevated lead levels in Badia Spices’ ground ginger products. Its lead levels exceeded the one part per million (1 ppm) action level.

You can minimize the risk by purchasing ginger powder from reputable sources, and by checking for FDA recalls of the products you use. Of the brands tested by Consumer Reports, only Simply Organic powdered ginger passed. Those of you who are partial to cinnamon (myself included) may want to read more about it here:

Even small amounts of lead in foods can be especially harmful for children and pregnant women. Testing products in a laboratory is the only way to definitively determine if they contain harmful levels of lead.

Avoid purchasing any unlabeled herbs and spices. For products with labels, try to verify their country of origin, and where the product was processed. Safety standards vary widely from country to country. Just because a product is imported and distributed by companies based in the US, UK, or the EU doesn't automatically mean that it's safe. Food safety begins with you!

Cooking with Ginger

I keep a container of ginger powder on my dining table, and shake a little onto my breakfast of yogurt, whole-grain cereals, and fruit. I also use fresh ginger as a seasoning in some of my Asian dishes, and enjoy eating pickled ginger with sushi. FWIW, I don't have a salt shaker, but a black pepper mill and nutritional yeast shaker permanently reside on my table.

As the author of three books about healthy eating, I'm always experimenting with nutrient-packed basic ingredients and creating new recipes from them. For a hundred recipes like no other, a comprehensive guide to good nutrition for better health, and kitchen tips for easier meal preparation, download my recently updated eBook, “Rx for Healthy Eating.” It's available from Barnes & Noble, the Google Play Bookstore, and Amazon’s Kindle Books. It costs less than a burger and fries, and won’t clog your arteries.

Okay, if you’ve read this far, you deserve a treat. So, here’s a recipe for you:

Ginger and Sesame Noodles

This nutritious and delicious vegetarian dish is high in fiber and protein, with a good balance of all the essential amino acids, plus vitamins, minerals, and other phytonutrients.

Main Ingredients:
(Quantities can be eyeballed; if it looks right, it is!)

• Spaghetti, 100% whole wheat, thin

• Tofu, firm, cut into small cubes

• Peanuts, roasted (unless you’re allergic)

• Black olives, canned, chopped

• Broccoli florets, frozen, thawed and cooked in a microwave

• Mandarin oranges, peeled, sectioned, and chopped

• Green onions, chopped, as a garnish

Ginger Sesame Sauce:
(Quantities are approximate.)

• ½ cup extra-virgin olive oil

• 1 tablespoon fresh lemon or lime juice

• 1 clove garlic, minced

• 1 tablespoon fresh ginger, grated

• 2 tablespoons low sodium tamari

• 3 tablespoons rice vinegar

• 1 teaspoon toasted sesame seeds, ground

• 1-3 tablespoons water, for desired consistency

Shake well to blend ingredients, and refrigerate any unused portion.

Directions:

• Cook spaghetti per instructions on package.

• When done, don't drain and rinse; just fork into a serving bowl.

• Add the other ingredients.

• Add the sauce, and mix everything together by stirring.

• Serve warm, and top with green onions.

Enjoy, and remember that recipes are only a starting point and inspiration for your own culinary creativity. Feel free to modify them extensively.

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