FoodsHerbs & spicesNauseaJoints
Ginger is a rare herbal remedy with genuinely solid evidence — for nausea. Its gingerols and shogaols also have anti-inflammatory activity.
Key takeaways
- Nausea is ginger’s strong suit — good evidence in pregnancy, motion sickness and post-operative nausea, around 1 g/day.1
- Some evidence it eases osteoarthritis pain and menstrual cramps.
- Mild anti-inflammatory action from gingerols/shogaols.
- Very safe as food; high supplemental doses can thin the blood slightly (caution before surgery / with anticoagulants).
What it is
Ginger is the rhizome of Zingiber officinale. Its pungent compounds, gingerols and shogaols, drive both the flavour and the biological effects.
The evidence
Reviews consistently support ginger for nausea and vomiting, including in pregnancy, and for motion and post-operative nausea.1 For knee osteoarthritis, several trials show modest pain relief, though the overall evidence is mixed.
Dose & how to use
Around 1 g/day of ginger (fresh, dried or standardised extract) for nausea, split into doses. Fresh ginger in food, tea or smoothies works too.
Safety & who benefits
Safe for most, including pregnancy at culinary-to-modest doses (check with a clinician). Watch high doses if you take blood thinners or face surgery.
References
Educational summary, not a prescription.
- Ginger: An Overview. Am Fam Physician 2007 (nausea/anti-emetic evidence). www.aafp.org
This article summarises nutrition science for education and is not a substitute for individual medical advice.