Health Benefits and Risks of Ginger

Ginger is a well-known spice with a rich history in both cooking and traditional medicine. It is valued for relieving nausea, aiding digestion, and reducing inflammation. People can enjoy ginger in many forms, including fresh, dried, as a tea, or as a supplement.

Key Health Benefits of Ginger

1. Combats Inflammation  

Ginger contains over 400 natural compounds, many of which have strong anti-inflammatory properties. Chronic inflammation—when the immune system is in a constant state of alert—is linked to over half of deaths worldwide and plays a major role in diseases such as autoimmune disorders, cancer, diabetes, gastrointestinal issues, heart and lung diseases, mental illness, and neurological problems. Research indicates ginger may help address many common inflammatory diseases.

2. Improves Digestion and Reduces Gas  

Ginger can help food move through the stomach more efficiently and may relieve symptoms like bloating, constipation, cramping, and gas. Studies have found that ginger supplements can improve functional dyspepsia, a common digestive disorder marked by chronic indigestion.

3. Relieves Nausea  

Ginger is widely used to reduce nausea. Research shows that ginger helps with morning sickness during pregnancy, decreases nausea from chemotherapy, and prevents nausea after surgery. The compounds gingerols and shogaols are believed to be responsible for this anti-nausea effect.

4. Supports the Immune System  

Ginger may have antimicrobial effects that support immune health. Some laboratory research shows ginger works better than some antibiotics against bacteria that cause strep throat. Many people use fresh ginger or add it to hot drinks to ease sore throats.

5. Eases Pain and Sore Muscles  

Studies have shown that people taking ginger supplements experience less muscle soreness after exercise compared to those who don’t use ginger. It may also help reduce pain during menstruation.

6. Promotes Heart Health  

Certain antioxidants in ginger, called polyphenols, are linked to heart health. Research has found that taking 4 grams of ginger per day can lower the risk of high blood pressure by 8% and the risk of heart disease by 13%.

7. May Lower Cancer Risk  

The antioxidants in ginger may help reduce cell damage that can lead to cancer. Some reviews suggest ginger may lower the risk of cancers such as colorectal, stomach, liver, and pancreatic cancer, though more research is needed in this area.

Recommended Intake  

Ginger is low in calories and nutrients, with five slices containing only about 9 calories. The optimal amount of ginger for health benefits isn’t fully established, but studies typically use doses from 170 milligrams to 1 gram, taken up to four times daily. Adults should not exceed 4 grams per day, and pregnant women should keep intake under 1 gram daily.

Who Should Avoid Ginger  

Most people can use ginger safely, but some should use caution. People who are near the end of pregnancy, have a history of miscarriage, current vaginal bleeding during pregnancy, or blood-clotting disorders should avoid ginger, especially in large amounts. Always consult your healthcare provider if you have any concerns.

Medication Interactions  

Ginger can increase the risk of bleeding in individuals taking blood-thinning medications such as warfarin or aspirin. It should also be used cautiously with diabetes medications and antiplatelet drugs.

Possible Side Effects  

Although ginger is natural, high doses can cause abdominal pain, belching, diarrhea, heartburn, and mouth or throat irritation. Rarely, more severe effects such as excessive bleeding, gallstones, irregular heartbeat, or low blood pressure may occur.

In summary, ginger offers a range of health benefits, from easing inflammation and nausea to supporting heart and immune health, but should be used carefully by those with specific health conditions or who are taking certain medications. Always talk with your doctor if you are considering adding ginger supplements to your routine.