Benefits
Nausea relief
In a meta-analysis of 12 randomized trials in 1,278 pregnant women, ginger improved nausea scores compared with placebo but did not significantly reduce vomiting episodes; subgroup results favored daily doses under 1,500 mg, and the authors rated the evidence low quality. In a 70-woman placebo-controlled trial, 1 g a day reduced both nausea and vomiting. Check with your prenatal care provider first.
Nausea severity alongside standard medical care
In a double-blind trial in adults receiving chemotherapy (576 analyzed), all on standard anti-nausea medicine, ginger at 0.5 to 1.5 g a day reduced acute nausea severity on chemotherapy day 1 versus placebo, with the largest reductions at 0.5 and 1 g. A meta-analysis of 10 surgical trials (918 patients) found lower severity of nausea and vomiting, but reductions in their incidence and in rescue medicine use were not significant.
Joint comfort and function
A meta-analysis of five placebo-controlled trials in 593 adults with osteoarthritis found small, statistically significant reductions in pain (SMD -0.30) and disability (SMD -0.22), while people taking ginger were more than twice as likely to stop treatment; the authors rated the evidence moderate quality. A later review of knee trials judged the evidence for oral ginger versus placebo insufficient, so the size of any benefit is uncertain.
Exercise muscle soreness (DOMS)
Evidence comes from small trials. In two placebo-controlled studies of 34 and 40 people, 2 g a day of raw or heat-treated ginger for 11 days lowered arm muscle pain 24 hours after eccentric exercise by about 25% and 23%. In 32 runners, 1.425 g a day for 5 days possibly gave a moderate reduction in soreness after downhill running, with little effect on recovery of performance.
Blood sugar and HbA1c
Findings so far are inconclusive. A meta-analysis of 10 trials in 490 people with type 2 diabetes or metabolic syndrome features reported lower HbA1c and fasting glucose with ginger, but a later meta-analysis of five trials using 1.2 to 2 g a day for 4 to 12 weeks found no significant effect on either. Anyone on glucose-lowering medicine should monitor blood sugar.
Inflammation markers (CRP and TNF-alpha)
A meta-analysis of 16 randomized trials (1,010 participants) found lower CRP, hs-CRP and TNF-alpha with ginger but no significant change in IL-6 or sICAM. Results varied widely between trials (very high heterogeneity), and the authors said bigger studies are needed before conclusions can be drawn about other inflammatory markers.
Digestive comfort and stomach emptying
In a 12-week placebo-controlled trial in 80 adults with mild to moderate functional dyspepsia, an industry-linked study, a steamed ginger extract (GGE03, 480 mg a day) improved digestive symptom scores more than placebo, including the indigestion and reflux subscores. In a small trial, a single 1.2 g dose sped stomach emptying but did not change symptoms. Ginger can also cause heartburn in some people (12.8% in one open-label study).
Menstrual cramp comfort
A meta-analysis of four placebo-controlled trials in women with primary dysmenorrhea found lower pain scores when ginger powder (750 to 2,000 mg a day) was taken during the first 3 to 4 days of the cycle; the authors described the evidence as suggestive, and the first author worked for a supplement manufacturer.
Blood lipids and blood pressure
A meta-analysis of 12 clinical trials (586 participants) found lower triglycerides; its reported LDL cholesterol drop has an interval that does not contain the estimate, and total and HDL cholesterol showed no significant overall change. A meta-analysis of six randomized trials (345 participants) found lower systolic and diastolic blood pressure. Both reviews reported high heterogeneity and called for further studies.
Mechanism of action
COX and 5-LOX inhibition in laboratory studies
Laboratory research summarized in a review found that ginger suppresses prostaglandin production by inhibiting cyclooxygenase-1 and -2 (COX-1 and COX-2), and suppresses leukotriene production by inhibiting 5-lipoxygenase (5-LOX). These are lab findings; the human trials cited here measured blood markers such as CRP, not these enzymes.
5-HT3 receptor inhibition in gut nerve cells
In laboratory tests, ginger extracts, 6-gingerol and 6-shogaol inhibited activation of human 5-HT3 (serotonin type 3) receptors, including those on nerve cells from human gut tissue, by acting at a site other than the serotonin binding site. 5-HT3 receptors help carry nausea signals; this is one proposed explanation for the nausea trial results, not something those trials measured.
Adiponectin signaling in fat cells
In mouse fat cells grown in the lab, 6-shogaol acted as a PPAR-gamma activator while 6-gingerol did not; both blocked the drop in adiponectin (a hormone released by fat tissue) caused by the inflammatory signal TNF-alpha, 6-gingerol through a different pathway. No human outcome is claimed from this work.
Clinical trials
Systematic review and meta-analysis of 12 randomized trials; the side effects analyzed were heartburn and drowsiness (Viljoen et al. 2014, Nutr J).
1,278 pregnant women
Ginger improved nausea versus placebo (MD 1.20, 95% CI 0.56 to 1.84, p=0.0002, I²=0%). The reduction in vomiting episodes was not significant (MD 0.72, 95% CI -0.03 to 1.46, p=0.06). Subgroup analyses favored daily doses under 1,500 mg. Ginger did not significantly raise the risk of spontaneous abortion versus placebo, or of the two side effects analyzed; the authors noted few studies, variable outcome reporting and low-quality evidence.
Meta-analysis of 5 placebo-controlled randomized trials (Bartels et al. 2015, Osteoarthritis Cartilage).
593 adults with osteoarthritis
Ginger reduced pain (SMD -0.30, 95% CI -0.50 to -0.09, P=0.005) and disability (SMD -0.22, 95% CI -0.39 to -0.04, P=0.01) versus placebo. People on ginger were more than twice as likely to discontinue (RR 2.33, 95% CI 1.04 to 5.22). The authors judged ginger modestly efficacious and reasonably safe, with moderate-quality evidence (small samples, inadequate intention-to-treat analyses).
Systematic review and meta-analysis of 10 randomized trials; the review also reported improved lipid profiles (Zhu et al. 2018, Evid Based Complement Alternat Med).
490 participants with type 2 diabetes or metabolic syndrome components
HbA1c fell with ginger (WMD -1.00%, 95% CI -1.56 to -0.44, P<0.001), and fasting glucose fell in the type 2 diabetes subgroup (MD -21.24, 95% CI -33.21 to -9.26, P<0.001). Most analyses were not statistically heterogeneous.
Randomized, double-blind, placebo-controlled trial, 1.425 g/day ginger root for 5 days with a 40-minute downhill run on day 3 (Wilson 2020, J Diet Suppl).
32 experienced recreational distance runners (10 women, 22 men)
Soreness while jogging likely rose less with ginger from baseline to immediately after the run (d=-0.69) and to day 5 (d=-0.72), with wide confidence limits. A possible small benefit on vertical jump, likely no meaningful effect on 1.5-mile run performance, and trivial or unclear effects on most other outcomes. No significant difference in adverse events.
Systematic review and meta-analysis of 10 randomized and comparative studies (Gao et al. 2025, Am J Transl Res).
Pregnant women with hyperemesis gravidarum, pooled across 10 studies
Trials compared ginger (capsules, powders or biscuits) with controls such as placebo, vitamin B6 or metoclopramide. The pooled odds ratio for nausea and vomiting symptoms was 0.41 (95% CI 0.22 to 0.79, P=0.008), which the authors reported as a significant reduction. The authors reported minimal side effects and no significant harm to maternal or fetal health. The pooled studies included comparative studies as well as randomized trials, and some used vitamin B6 or metoclopramide rather than placebo as the control.
Randomized, double-blind, placebo-controlled multicenter trial, 480 mg/day GGE03 for 12 weeks; several authors were from SD Biotechnologies and Daewon Pharmaceutical (Baek et al. 2025, Food Funct).
80 adults with mild to moderate functional dyspepsia (40 per group)
GSRS total score and the abdominal pain, constipation, indigestion and reflux subscores improved more with GGE03 than with placebo (p<0.001 for all), as did several SF-36 quality-of-life subscales. No clinically meaningful safety changes. Results apply to this specific steamed extract.
Randomized, double-blind crossover, single 1.2 g dose of ginger or placebo 1 hour before a 500 mL soup meal (Hu et al. 2011, World J Gastroenterol).
11 adults with functional dyspepsia
Gastric half-emptying time was shorter after ginger (median 12.3 vs 16.1 min, P≤0.05), with a trend toward more antral contractions (P=0.06). Gastrointestinal symptoms, fundus dimensions and GLP-1, motilin and ghrelin levels did not differ from placebo.
Open-label, single-arm study, 1,080 mg/day ginger in divided doses for 8 weeks; NCT06313814. Reported side effects: bloating 14.9%, heartburn 12.8%, diarrhea 10.6% (Aregawi and Zoltan 2025, Curr Ther Res Clin Exp).
50 adults with functional dyspepsia enrolled, 47 completed (78.7% women)
Adverse effects were mild and transient (types and rates in the study details). None led to stopping treatment and no severe adverse events occurred; 87.2% rated tolerability good or excellent. This report covered tolerability only and had no placebo group; the ClinicalTrials.gov registration lists symptom severity on the Nepean Dyspepsia Index as the primary outcome, which this paper does not report.
Two identical randomized, double-blind, placebo-controlled studies, 2 g/day raw or heat-treated ginger for 11 days (Black et al. 2010, J Pain).
74 volunteers (34 in the raw-ginger study, 40 in the heat-treated study)
Twenty-four hours after 18 eccentric elbow-flexor actions, pain intensity was 25% lower with raw ginger (P=0.041) and 23% lower with heat-treated ginger (P=0.049) than with placebo. Effects on other measures were smaller, and heat treatment did not enhance the effect.
Systematic review and meta-analysis of 5 randomized trials, ginger powder capsules 1.2 to 2 g/day for 4 to 12 weeks; outcomes were fasting blood glucose and HbA1c (Schumacher et al. 2024, Clin Nutr ESPEN).
Adults with type 2 diabetes (5 trials)
No significant pooled effect on either outcome. Two of the individual studies reported significant reductions in the fasting measure. The authors called the published evidence limited.
Double-blind, placebo-controlled multicenter trial; 0.5, 1.0 or 1.5 g/day ginger or placebo for 6 days starting 3 days before chemotherapy, with all patients on a 5-HT3 antagonist antiemetic; NIH-supported, authors reported no conflicts (Ryan et al. 2012, Support Care Cancer).
744 adults with cancer randomized, 576 analyzed (91% women, mean age 53)
All ginger doses reduced acute nausea severity on chemotherapy day 1 compared with placebo (p=0.003); the largest reductions were with 0.5 g (p=0.017) and 1.0 g (p=0.036). Anticipatory nausea was a key predictor of acute nausea.
Systematic review and meta-analysis of 16 randomized trials, random-effects model; authors declared no competing interests (Morvaridzadeh et al. 2020, Cytokine).
1,010 participants across 16 trials
Ginger lowered circulating CRP (SMD -5.11, 95% CI -7.91 to -2.30), hs-CRP (SMD -0.88) and TNF-alpha (SMD -0.85). IL-6 (SMD -0.45, 95% CI -1.29 to 0.38) and sICAM did not change significantly. Heterogeneity was very high (I² 89% to 98%) for every marker except sICAM.
Systematic review and meta-analysis of 12 clinical trials in adults (Pourmasoumi et al. 2018, Phytomedicine).
586 adult participants
Ginger lowered triglycerides (-17.59 mg/dL, 95% CI -29.32 to -5.87) and LDL cholesterol (reported as -4.90 mg/dL, although the abstract's interval of -22.30 to -6.17 does not contain that estimate). Total cholesterol (P=0.089) and HDL cholesterol (P=0.059) did not change significantly. Heterogeneity was high; at 2 g/day or less, triglycerides and total cholesterol fell, while no dose subgroup showed significant LDL or HDL changes.
Systematic review and meta-analysis of six randomized clinical trials, random-effects model (Hasani et al. 2019, Phytother Res).
345 participants
Systolic blood pressure fell by 6.36 mmHg (95% CI -11.27 to -1.46) and diastolic by 2.12 mmHg (95% CI -3.92 to -0.31) with ginger. Heterogeneity was high (I² 89.8% and 73.4%). In subgroups, reductions were significant only in studies with mean age 50 or under, 8 weeks or less, and doses of 3 g/day or more.
Systematic review of 7 trials with meta-analysis of 4, in patients with knee osteoarthritis; outcomes were pain and knee function, and the topical comparisons are outside this site's oral scope (Araya-Quintanilla et al. 2020, Pain Physician).
Patients in 4 pooled trials (7 reviewed)
For oral capsules versus placebo, the pain difference was -7.88 mm (reported as P=0.00, but the abstract prints the confidence interval as 11.92 to 3.85) and the function difference was not significant (P=0.24). The authors judged the evidence insufficient to support oral ginger over placebo, citing heterogeneous trials of poor methodological quality.
Randomized, double-blind, placebo-controlled trial, 1.6 g/day of product supplying 0.48 g GGE03 for 12 weeks; authors included staff of Healthcare Claims & Management Inc. and Genencell Co., Ltd (Baek et al. 2024, Food Funct).
100 adults with mild knee osteoarthritis (randomized 1:1)
Pain VAS, K-WOMAC total and subscores, and patient global assessment fell significantly more with GGE03 than with placebo. No significant changes were seen in any safety endpoint. Results apply to this specific steamed extract.