Ginger root (Zingiber officinale) is used for its anti-inflammatory and healing properties. It may help relieve nausea and menstrual cramps, and stabilize cholesterol and blood sugar levels.12

1. High Cholesterol

Consuming 2 grams or less of ginger daily can significantly lower total cholesterol and certain lipids (fat that circulates in the blood), such as triacylglycerol (TAG).3

Pourmasoumi M, Hadi A, Rafie N, Najafgholizadeh A, Mohammadi H, Rouhani MH. The effect of Ginger Supplementation on Lipid Profile: A systematic review and meta-analysis of clinical trials. Phytomedicine. 2018;43:28-36. doi:10.1016/j.phymed.2018.03.043

While several human studies have shown ginger can help reduce low-density lipoprotein (LDL, or "bad") cholesterol, total cholesterol, and lipid levels, more research is needed before ginger can be recommended as a standard treatment.3

Ginger is considered safe and has little to no side effects when taken in smaller doses.3

2. Digestive Conditions

Taking 1.5 grams of ginger may settle a queasy stomach. As little as 1 gram of ginger per day can effectively reduce pregnancy-related nausea and vomiting.4

Ginger may also help manage gastroesophageal reflux disease (GERD).

Ginger can ease stomach pressure by reducing gas and bloating, which might otherwise cause the lower esophageal sphincter (LES) to open. When the LES relaxes or opens, it can allow stomach acid to travel into the esophagus and trigger acid reflux.4

A supplement combining ginger and artichoke extract may help reduce symptoms of functional dyspepsia (recurring stomach pain without a clear medical cause). Ginger targets the stomach while the artichoke targets the small intestine.4

When taken before lunch and dinner, the supplement significantly improves nausea, stomach pain, gas, and bloating compared to a placebo.4

3. Migraines

Standard treatments for migraines often include nonsteroidal anti-inflammatory drugs (NSAIDs) and other medications.5 Ginger might be another option.67

In a clinical trial, people with migraines who took ginger experienced significantly better outcomes than those given an additional placebo. The ginger group reported reduced pain and improved ability to function.7

4. Osteoarthritis

Ginger's anti-inflammatory properties make it useful as a co-treatment to reduce local inflammation in osteoarthritis (OA). Expert organizations also recognize ginger’s potential for managing symptoms of this condition.18

5. Menstrual Pain

Ginger contains compounds that can provide antioxidant support. These include gingerols, shogaols, and zingerones. Their health-protective properties include relief from menstrual pain.9

These compounds help by relaxing muscular spasms that often occur before and during menstruation.

The compound shogaols may also reduce pain when used over time. Plus, ginger has gas-relieving properties that may reduce nausea and indigestion caused by hormonal shifts during menstruation.9

6. High Blood Pressure

Ginger may help reduce blood pressure by inhibiting the body’s angiotensin-converting enzyme (ACE), which contributes to developing hypertension (high blood pressure).

Ginger may also support healthy blood flow by reducing platelet aggregation (the clumping of blood cells that can constrict blood flow and lead to blood clots). However, the research is inconclusive.1011

Doses of 3 grams or more of ginger per day may effectively reduce both systolic (the top value in a blood pressure reading) and diastolic (the lower value) blood pressure in adults aged 50 and younger with diabetes.11

While ginger has been used as a complementary treatment alongside high blood pressure medications, further research is necessary to confirm its effectiveness.11

7. High Blood Sugar

Ginger's fragrant, spicy components—such as gingerols, shogaols, and zingerones—have blood sugar-lowering properties and anti-diabetic effects.12

People with type 2 diabetes who take ginger supplements may see significant reductions in both fasting blood sugar levels and HbA1c, a key marker of long-term blood sugar control.12

8. Tooth and Gum Sensitivity

Ginger may serve as an effective alternative to over-the-counter (OTC) medications for relieving pain and inflammation after oral surgery.13

A dosage of 400 milligrams of ginger taken three times daily for three days may be just as effective as ibuprofen (Advil) in reducing swelling and discomfort after gum surgery.13

9. Cough and Colds

Ginger contains compounds called polysaccharides that have natural anti-tussive (cough-suppressing) properties. For example, a combination of ginger and tangerine peel (which also contains polysaccharides) extracts can be an effective home remedy for coughs.14

Ginger's beneficial components (namely gingerols, shogaols, zingerones, and paradols) provide anti-inflammatory, antimicrobial, and antibacterial support that can help you fight off a cold.1

An itchy, sore throat may accompany a cough and cold. Sucking on a hard ginger candy may provide some soothing relief.415

10. Hay Fever

Allergic rhinitis, commonly known as seasonal allergies or hay fever, is a response to allergens such as pollen. Symptoms of hay fever include stuffy (inflamed) nasal passages, an itchy throat, and watery eyes.1617

Ginger supplementation may be a potential alternative to medications such as Claritin (loratadine), an antihistamine, and cause fewer side effects.18

What Should You Know Before Taking Ginger?

Ginger is generally recognized as safe with no known side effects at moderate dosages (up to 4 grams per day).

Consuming too much may lead to side effects such as allergic reactions, digestive discomfort, and mood fluctuations.1

Doses as high as 6 grams per day could worsen digestive issues like GERD and potentially contribute to the formation of gallstones due to increased bile acid production.

In rare cases, high doses of ginger have also been linked to a rapid heart rate.1

Potential Drug Interactions:

Some compounds in ginger may interact with certain medications, including:1

• Warfarin and antiplatelet medications: Use ginger cautiously or avoid it when taking anticoagulants like Coumadin (warfarin) or antiplatelet medications. Ginger's properties may enhance the effects of these medications, increasing the risk of bleeding.
• Diabetes medications: Since ginger may lower blood sugar levels, people taking diabetes medications should be cautious about consuming ginger. The combination may increase the risk of hypoglycemia (dangerously low blood sugar).