Short answer
Ginger (Zingiber officinale) is one of the best-studied herbs. An umbrella review of 24 systematic reviews rated the strongest evidence for relieving nausea in pregnancy (large effect, high-certainty evidence) and for modest pain relief in osteoarthritis (small effect, high-certainty), with moderate-to-low evidence for period pain, blood pressure, post-surgery and chemotherapy nausea. Doses that worked were 0.5 to 3 grams a day, usually as capsules. [1]
Key takeaways
- Best evidence: nausea and vomiting in early pregnancy, where a meta-analysis of 6 trials (508 women) found about a five-fold higher chance of improvement with roughly 1 g a day for at least 4 days. [2]
- Osteoarthritis: a meta-analysis of five trials (593 patients) found a small but significant reduction in pain and disability, and more people stopped ginger than placebo because of side effects. [3]
- Period pain: a 2024 meta-analysis of 12 trials found ginger reduced pain intensity versus placebo and performed similarly to NSAIDs. [4]
- Chemotherapy nausea: ginger at or below 1 g a day for more than 3 days reduced the odds of acute vomiting by about 60% in pooled data. [5]
- Most successful trials used capsules or extracts. A cup of fresh-ginger tea is milder and less predictable.
Ginger is the rare herbal remedy with proper evidence behind several of its uses. It is also a good example of where the evidence stops, because most trials use concentrated capsules, not tea, and the benefits are specific rather than universal.
Ginger is one of the four botanicals in our Zapped In blend, so we pay attention to what the research really supports.
What is ginger?
Ginger is the underground stem (rhizome) of Zingiber officinale, a tropical perennial in the Zingiberaceae family, grown across Asia, Africa and Latin America. Its active compounds include gingerols, shogaols, paradols, gingerdiones and terpenes. [6] It has a long cultivation history and is among the world's most popular food spices. [7]
How strong is the evidence? The umbrella review
The most useful single paper is a 2022 umbrella review in the American Journal of Clinical Nutrition, which pulled together 24 systematic reviews and graded the certainty of the evidence. Its findings, in order of strength: [1]
- Strongest: antiemetic (anti-nausea) effects in pregnant women, with a large effect and high-certainty evidence.
- Strong: analgesic effects in osteoarthritis, with a small effect and high-certainty evidence.
- Variable: glycemic control, from no effect to a very large effect depending on the review, with very low to moderate certainty.
- Moderate to large effects, low to moderate certainty: blood pressure, weight management, period pain, post-operative nausea and chemotherapy-induced vomiting.
- Small effect, very low certainty: blood lipids.
The authors noted substantial heterogeneity and poor reporting of interventions, but that a dose of 0.5 to 3 g a day in capsule form for up to three months was consistently reported as effective, and that dietary consumption appears safe. [1]
Ginger for nausea
Pregnancy
A 2014 meta-analysis of six placebo-controlled trials with 508 women found that about 1 g of ginger daily for at least four days was associated with a five-fold likelihood of improvement in nausea and vomiting of early pregnancy. The authors noted heterogeneity and that the safety profile in pregnancy is not fully established. [2] Pregnant people should talk to their clinician before using ginger.
Chemotherapy and surgery
In adults receiving chemotherapy, a 2019 meta-analysis of 18 articles found that ginger at 1 g a day or less, for more than three days, reduced the likelihood of acute vomiting by 60% (odds ratio 0.4, 95% CI 0.17 to 0.81, 301 participants, moderate-grade evidence). Fatigue was reduced in a subset analysis. [5] These patients should discuss ginger with their oncology or surgical team, since timing and interactions matter.
Ginger for joint pain and period pain
In osteoarthritis, a meta-analysis of five randomized placebo-controlled trials (593 patients) found a pain reduction with ginger (standardized mean difference -0.30) and a disability reduction (-0.22), with low inconsistency. Patients on ginger were more than twice as likely to stop treatment, likely because of side effects such as stomach upset. The authors called it modestly efficacious and reasonably safe. [3]
For primary dysmenorrhea, a 2024 systematic review and meta-analysis of 12 trials found ginger more effective than placebo for pain intensity (SMD -1.13) and duration, with no difference from NSAIDs, though heterogeneity was high (I² = 81%). [4]
Ginger for blood pressure, blood sugar and weight
A 2019 meta-analysis of six trials (345 participants) found ginger supplementation lowered systolic blood pressure by about 6 mmHg and diastolic by about 2 mmHg, but with very high heterogeneity, and the effect was significant only in studies of people aged 50 or younger, lasting 8 weeks or less, at doses of 3 g a day or more. The authors said more studies were needed. [8] Blood sugar and weight management results are mixed and of lower certainty in the umbrella review. [1] None of this makes ginger a replacement for medication.
| Use | Evidence level | What we know |
|---|---|---|
| Nausea in early pregnancy | Meta-analysis, high-grade overall | ~1 g a day for 4+ days improved symptoms in 6 trials (508 women). [2] [1] |
| Chemotherapy-related vomiting | Meta-analysis, moderate | Acute vomiting odds reduced 60% at ≤1 g/day for >3 days. [5] |
| Osteoarthritis pain | Meta-analysis, small effect | SMD -0.30 for pain across 5 trials (593 patients). [3] |
| Period pain | Meta-analysis, high heterogeneity | Similar to NSAIDs in pooled data. [4] |
| Blood pressure | Meta-analysis, high heterogeneity | ~6 mmHg systolic drop in 6 trials; more data needed. [8] |
| General immunity, "detox" | No credible evidence | We found no trial supporting general detox claims. |
Ginger side effects and safety
The umbrella review concluded that dietary ginger appears safe. [1] The osteoarthritis meta-analysis found higher withdrawals on ginger than placebo, which usually reflects digestive complaints such as heartburn or stomach upset. [3] Considerations:
- Stomach upset and heartburn: most common at higher doses, especially on an empty stomach.
- Blood thinners and surgery: ginger is often listed in cautions about bleeding and medication, so tell your clinician if you take anticoagulants or have surgery coming up.
- Blood sugar and blood pressure medication: ginger may add to the effect, which is another reason to mention it.
- Pregnancy and gallstones: talk to a clinician before using ginger beyond ordinary food amounts.
How to use ginger root
Most trial doses were 0.5 to 3 g of ginger a day as capsules. [1] Tea made from fresh or dried root delivers less and variable amounts, which is fine for taste and comfort but not comparable to a capsule dose. A practical approach is to slice fresh root, simmer it in water for 10 to 15 minutes, and drink one or two cups. If you take it for nausea, try small, frequent sips. Our tea preparation guide covers decoction timing.
Ginger is also one of the four botanicals in Zapped In, our blend built around guayusa, chuchuhuasi, ginger and elderberry.
Frequently asked questions
What are the benefits of ginger root?
Ginger has the strongest evidence for reducing nausea in pregnancy and for modest pain relief in osteoarthritis, with moderate-to-low evidence for period pain, blood pressure, and chemotherapy and surgical nausea. [1]
How much ginger per day is safe?
Trials most often used 0.5 to 3 g a day, in capsule form, for up to three months. Food amounts are generally considered safe. Talk to a clinician about higher amounts, especially in pregnancy or with blood thinners. [1]
Does ginger tea help with nausea?
Is ginger good for period cramps?
A 2024 meta-analysis of 12 trials found ginger reduced pain intensity versus placebo and was similar to NSAIDs, though results varied between trials. [4]
Can ginger lower blood pressure?
A meta-analysis of six trials found a pooled drop of about 6 mmHg systolic, but with high variability. It does not replace blood pressure medication. [8]
What are the side effects of ginger?
Mostly digestive: heartburn, stomach upset and reflux, particularly at higher doses. Tell your clinician if you take blood thinners or diabetes medication. [3]
Is ginger good for arthritis?
For osteoarthritis, a meta-analysis found a small but significant reduction in pain and disability versus placebo. It is not a cure. [3]
Where can I buy ginger blends in the USA?
Kawsaypac's Zapped In blend contains ginger root with guayusa, chuchuhuasi and elderberry, shipped across the USA: view Zapped In.
References
- Crichton M, Davidson AR, Innerarity C, et al. (2022). Orally consumed ginger and human health: an umbrella review. Am J Clin Nutr. PubMed 35147170 · DOI
- Thomson M, Corbin R, Leung L (2014). Effects of ginger for nausea and vomiting in early pregnancy: a meta-analysis. J Am Board Fam Med. PubMed 24390893 · DOI
- Bartels EM, Folmer VN, Bliddal H, et al. (2015). Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis Cartilage. PubMed 25300574 · DOI
- Moshfeghinia R, Salmanpour N, Ghoshouni H, et al. (2024). Ginger for Pain Management in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. J Integr Complement Med. PubMed 38770631 · DOI
- Crichton M, Marshall S, Marx W, et al. (2019). Efficacy of Ginger (Zingiber officinale) in Ameliorating Chemotherapy-Induced Nausea and Vomiting and Chemotherapy-Related Outcomes: A Systematic Review Update and Meta-Analysis. J Acad Nutr Diet. PubMed 31519467 · DOI
- Broeckel J, Estes L, Leonard M, et al. (2025). Effects of Ginger Supplementation on Markers of Inflammation and Functional Capacity in Individuals with Mild to Moderate Joint Pain. Nutrients. PubMed 40732990 · DOI
- Zhang M, Zhao R, Wang D, et al. (2021). Ginger (Zingiber officinale Rosc.) and its bioactive components are potential resources for health beneficial agents. Phytother Res. PubMed 32954562 · DOI
- Hasani H, Arab A, Hadi A, et al. (2019). Does ginger supplementation lower blood pressure? A systematic review and meta-analysis of clinical trials. Phytother Res. PubMed 30972845 · DOI