Ginger is the underground stem (rhizome) of the plant Zingiber officinale. It is a common kitchen spice and one of the most widely used herbal supplements. As a supplement it is promoted mainly for nausea, joint pain, menstrual cramps and, in fitness circles, for post-exercise muscle soreness.
The best-supported uses are modest ones. Pooled trials suggest ginger eases nausea in pregnancy and reduces pain somewhat in knee osteoarthritis and menstrual cramps. The European Medicines Agency (EMA) accepts powdered ginger for preventing motion sickness. Claims that ginger raises testosterone or builds muscle rest on animal studies, not human trials.
This page summarizes what NIH, the EMA and clinical trials report. It is for education only and is not medical advice.
| Property | Detail |
|---|---|
| Type | Herbal supplement and food spice (rhizome of Zingiber officinale) |
| Best-studied constituents | Gingerols (6-, 8- and 10-gingerol) and 6-shogaol |
| Route | Oral (powder capsules, extracts, tinctures, food) |
| Doses studied | About 0.75–2 g/day of ginger powder in the trials cited here; EU motion-sickness dose 1–2 g once before travel |
| Half-life | Under 2 hours for gingerols and 6-shogaol after a single oral dose |
| US status | Spice and essential oil/extract are “generally recognized as safe” (GRAS) as food ingredients; supplements are not FDA-approved |
| EU status | EMA herbal monograph: well-established use for preventing nausea and vomiting of motion sickness |
| WADA status | Not listed on the 2026 Prohibited List |
What it is
Ginger is native to the warm parts of Asia and is now grown in South America, Africa and the Middle East. It has been used in folk medicine for indigestion, colds and stomach upset since ancient times (NCCIH).
Its best-studied constituents are a family of phenolic compounds:
| Compound | What it is |
|---|---|
| 6-gingerol | Formula C17H26O4, 294.4 g/mol (PubChem) |
| 8- and 10-gingerol | Longer-chain relatives of 6-gingerol |
| 6-shogaol | Related compound, formula C17H24O3, 276.4 g/mol (PubChem) |
EU herbal medicines contain powdered dried rhizome or a tincture made by soaking the rhizome in alcohol (EMA). The trials below mostly report doses as grams of ginger powder rather than as amounts of any single compound.
How ginger works against nausea is not fully known. The EMA notes that some studies suggest it may change gastrointestinal motility (the movement of the gut) (EMA).
Pharmacokinetics
The main human study gave 27 healthy volunteers a single oral dose of ginger from 100 mg to 2.0 g and sampled blood for up to 72 hours (Zick et al., Cancer Epidemiol Biomarkers Prev 2008). Key findings:
- No participant had detectable free (unchanged) gingerols or 6-shogaol in blood.
- The compounds circulated almost entirely as glucuronide and sulfate conjugates, forms the liver attaches to speed excretion.
- At the 2.0 g dose, peak levels came at about 65–75 minutes.
- Elimination half-lives were under 2 hours for all four compounds.
| Compound (2.0 g dose) | Peak level, mean | Time to peak, mean |
|---|---|---|
| 6-gingerol | 0.85 µg/mL | 65.6 min |
| 8-gingerol | 0.23 µg/mL | 73.1 min |
| 10-gingerol | 0.53 µg/mL | 75.0 min |
| 6-shogaol | 0.15 µg/mL | 65.6 min |
The short half-life fits the multiple-daily dosing used in many trials. The EMA monograph lists no formal pharmacokinetic data for its approved preparations (EMA monograph).
Regulatory status
- United States. Ginger is listed as a GRAS spice in 21 CFR 182.10. Its essential oil, oleoresin and natural extractives are listed in 21 CFR 182.20. Ginger supplements are sold as dietary supplements, which the FDA does not approve before sale (NCCIH).
- European Union. The EMA’s herbal committee (HMPC) adopted a revised monograph in May 2025 (EMA monograph). Powdered ginger has “well-established use,” based on clinical studies, for preventing nausea and vomiting of motion sickness in adults. The labeled adult dose for that use is 1–2 g taken 1 hour before travel, as a single dose.
- Traditional uses (EU). The same monograph lists traditional-use indications, based only on long-standing use rather than trials: symptomatic relief of motion sickness, mild spasmodic stomach complaints such as bloating, temporary loss of appetite, minor joint pain and common cold symptoms.
- Sport. Ginger does not appear on the WADA 2026 Prohibited List.
What the research shows
NIH’s National Center for Complementary and Integrative Health (NCCIH) notes that many ginger studies exist, but some are of low quality (NCCIH). Most trials tested ginger supplements rather than ginger in food.
Nausea and vomiting in pregnancy
A meta-analysis pooled 12 randomized trials with 1,278 pregnant women (Viljoen et al., Nutr J 2014):
| Outcome vs placebo | Result |
|---|---|
| Nausea symptom score | Improved (mean difference 1.20, 95% CI 0.56–1.84) |
| Vomiting episodes | No significant reduction (mean difference 0.72, 95% CI −0.03 to 1.46) |
| Spontaneous abortion | No significant difference (RR 3.14, 95% CI 0.65–15.11) |
| Heartburn, drowsiness | No significant increase |
Subgroup analyses seemed to favor daily doses under 1,500 mg for nausea. The authors rated the evidence as low quality, with few studies and variable outcome reporting. NCCIH concludes that ginger “may be helpful” for nausea and vomiting of pregnancy.
Motion sickness
Here the two agencies differ. The EMA accepts powdered ginger for preventing motion-sickness nausea, citing trials in which it beat placebo and matched comparator drugs (EMA). NCCIH’s review states that most studies of ginger for motion sickness have not shown it to be helpful (NCCIH).
Chemotherapy-induced nausea
A 2025 meta-analysis included 35 randomized trials, 22 of them testing ginger capsules alongside standard antiemetic drugs (Lin et al., Cancer Nurs 2025). Adding ginger capsules lowered the incidence of grade 3 acute nausea (RR 0.19) and of high-grade overall vomiting (RR 0.47).
Guideline bodies are more cautious. The 2023 MASCC/ESMO antiemetic guideline made no recommendation for ingested ginger because the evidence conflicts and many trials have major methodological flaws (Molassiotis et al., Support Care Cancer 2023). NCCIH likewise calls the benefit uncertain.
Knee and hip osteoarthritis
A meta-analysis of 5 placebo-controlled trials with 593 patients (Bartels et al., Osteoarthritis Cartilage 2015) found:
| Outcome | Effect vs placebo |
|---|---|
| Pain | SMD −0.30 (95% CI −0.50 to −0.09) |
| Disability | SMD −0.22 (95% CI −0.39 to −0.04) |
| Stopping treatment because of side effects | RR 2.33 (95% CI 1.04–5.22), more than twice as likely on ginger |
A standardized mean difference (SMD) of about −0.3 is a small effect. The authors rated the evidence as moderate quality and the benefit as modest. NCCIH adds that topical ginger has not been shown to help knee osteoarthritis.
Menstrual cramps
A meta-analysis of 4 placebo-controlled trials in primary dysmenorrhea (painful periods without another cause) found lower pain scores with ginger taken during the first 3–4 days of the cycle, a pooled difference of −1.85 (95% CI −2.87 to −0.84) on a visual analogue pain scale (Daily et al., Pain Med 2015). The trials used 750–2,000 mg of ginger powder per day. One of the authors is affiliated with a supplement manufacturer.
Exercise-induced muscle soreness
This is the use most relevant to training. Two randomized, double-blind, placebo-controlled experiments gave 2 g/day of raw ginger (n = 34) or heat-treated ginger (n = 40) for 11 days before and after an eccentric elbow-flexor workout (Black et al., J Pain 2010):
| Ginger type | Pain 24 h after exercise vs placebo |
|---|---|
| Raw | 25% lower |
| Heat-treated | 23% lower |
Effects on swelling, range of motion and strength were smaller. A single 2 g dose taken after the workout did not reduce pain 45 minutes later (Black and O’Connor, Phytother Res 2010). In 32 recreational runners, 1.425 g/day for 5 days possibly reduced soreness after a downhill run but had no meaningful effect on running performance (Wilson, J Diet Suppl 2020).
A systematic review of the sports literature concluded (Wilson, J Strength Cond Res 2015):
- About 2 g/day may modestly reduce muscle pain after eccentric exercise or long runs, especially when taken for at least 5 days.
- Across 9 studies, ginger had no discernible effect on body composition, metabolic rate, oxygen uptake, isometric strength or perceived exertion.
- Most trials used untrained people, reported adverse events poorly and did not compare ginger with NSAIDs (non-steroidal anti-inflammatory drugs such as ibuprofen).
Body weight and blood sugar
A meta-analysis of 27 randomized trials (1,309 adults) found ginger was associated with a body-weight reduction of 1.52 kg (95% CI 0.66–2.37) and a body-fat reduction of 0.87 percentage points (Rafieipour et al., Nutr Rev 2024). The authors graded the certainty of this evidence as low to very low.
In type 2 diabetes, a meta-analysis of 5 trials using 1.2–2 g/day for 4–12 weeks found no significant pooled effect on fasting glucose or HbA1c (a 3-month average of blood sugar) (Schumacher et al., Clin Nutr ESPEN 2024).
Testosterone
About ginger and testosterone. Ginger is sometimes marketed as a testosterone booster. A review of the evidence found that the link comes mostly from animal studies, often in rodents exposed to toxins or oxidative stress, and stated that the effect “is not yet confirmed in humans” (Banihani, Biomolecules 2018). No controlled human trial included here shows ginger raising testosterone or muscle mass.
Side effects and risks
Common side effects
At studied doses ginger is generally well tolerated. Reported side effects include (NCCIH; EMA monograph):
- stomach upset, belching and indigestion;
- heartburn;
- diarrhea;
- nausea;
- mouth and throat irritation.
In the osteoarthritis meta-analysis, people on ginger were more than twice as likely as those on placebo to stop treatment because of side effects.
Pregnancy and breastfeeding
The evidence is reassuring but not complete. In the Norwegian Mother and Child Cohort, 1,020 of 68,522 women (1.5%) reported using ginger in pregnancy (Heitmann et al., Eur J Clin Pharmacol 2013). Ginger use was not linked to higher risk of:
- congenital malformations;
- stillbirth or perinatal death;
- preterm birth or low birth weight;
- low Apgar score.
The EMA monograph says data from 300–1,000 pregnancy outcomes show no malformative or fetal toxicity. However, animal reproductive data are insufficient, and some studies in pregnant rodents showed more embryo loss, so the EMA advises avoiding ginger medicines during pregnancy as a precaution. Safety in breastfeeding has not been established (EMA monograph; NCCIH).
Interactions and bleeding
Ginger is often listed as a bleeding risk with blood thinners. The controlled data do not show this at standard doses. In a randomized crossover study of 12 healthy men, ginger taken for 7 days before and 7 days after a single 25 mg warfarin dose did not change the following (Jiang et al., Br J Clin Pharmacol 2005):
| Measure | Ginger vs warfarin alone |
|---|---|
| INR (clotting time), AUC ratio | 1.01 (90% CI 0.93–1.15) |
| S-warfarin clearance ratio | 1.05 (90% CI 0.97–1.13) |
| Platelet aggregation | Not affected |
The study was small, used healthy volunteers and single warfarin doses, so it does not rule out effects in patients on long-term anticoagulation. The EMA monograph lists no known interactions. NCCIH advises people taking any medicine to discuss herbal products with their health care provider.
Who the EMA says should not use ginger medicines
- people allergic to ginger;
- pregnant or breastfeeding women (precautionary);
- children and adolescents under 18 for most indications, and children under 6 for motion sickness, because of a lack of data.
Key takeaways
- A spice with a few modest, evidence-backed uses. Pooled trials support small benefits for pregnancy nausea, knee osteoarthritis pain and menstrual cramps. The EMA accepts it for preventing motion sickness, while NCCIH finds the motion-sickness evidence weak.
- Short-lived in the blood. Gingerols circulate mainly as conjugates, peak about an hour after a dose and have half-lives under 2 hours.
- Muscle soreness, not muscle growth. About 2 g/day for several days reduced post-exercise muscle pain by roughly a quarter in small trials. It did not change body composition, strength or performance.
- Testosterone claims are unproven. The supporting data are mostly from rodents, and the effect has not been confirmed in humans.
- Generally well tolerated. Stomach upset and heartburn are the main side effects. A controlled study found no effect on warfarin, but data in long-term anticoagulated patients are limited.
Sources
- National Center for Complementary and Integrative Health. Ginger. NCCIH.
- European Medicines Agency, Committee on Herbal Medicinal Products. European Union herbal monograph on Zingiber officinale Roscoe, rhizoma, revision 1 (EMA/HMPC/885789/2022), adopted May 7, 2025. EMA.
- European Medicines Agency. Zingiberis rhizoma: herbal medicinal product summary. EMA.
- US Code of Federal Regulations. 21 CFR 182.10, Spices and other natural seasonings and flavorings. eCFR.
- US Code of Federal Regulations. 21 CFR 182.20, Essential oils, oleoresins (solvent-free), and natural extractives (including distillates). eCFR.
- World Anti-Doping Agency. The 2026 Prohibited List. WADA 2026 Prohibited List.
- National Center for Biotechnology Information. 6-Gingerol, PubChem CID 442793. PubChem; 6-Shogaol, PubChem CID 5281794. PubChem.
- Zick SM, Djuric Z, Ruffin MT, et al. Pharmacokinetics of 6-gingerol, 8-gingerol, 10-gingerol, and 6-shogaol and conjugate metabolites in healthy human subjects. Cancer Epidemiol Biomarkers Prev. 2008;17(8):1930–1936. PubMed.
- Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014;13:20. PubMed.
- Lin CY, Huang SH, Tam KW, et al. Efficacy and safety of ginger on chemotherapy-induced nausea and vomiting: a systematic review and meta-analysis of randomized controlled trials. Cancer Nurs. 2025;48(6):455–466. PubMed.
- Molassiotis A, Affronti ML, Fleury M, et al. 2023 MASCC/ESMO consensus antiemetic guidelines related to integrative and non-pharmacological therapies. Support Care Cancer. 2023;32(1):30. PubMed.
- Bartels EM, Folmer VN, Bliddal H, et al. Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis Cartilage. 2015;23(1):13–21. PubMed.
- Daily JW, Zhang X, Kim DS, Park S. Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials. Pain Med. 2015;16(12):2243–2255. PubMed.
- Black CD, Herring MP, Hurley DJ, O’Connor PJ. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain. 2010;11(9):894–903. PubMed.
- Black CD, O’Connor PJ. Acute effects of dietary ginger on muscle pain induced by eccentric exercise. Phytother Res. 2010;24(11):1620–1626. PubMed.
- Wilson PB. A randomized double-blind trial of ginger root for reducing muscle soreness and improving physical performance recovery among experienced recreational distance runners. J Diet Suppl. 2020;17(2):121–132. PubMed.
- Wilson PB. Ginger (Zingiber officinale) as an analgesic and ergogenic aid in sport: a systemic review. J Strength Cond Res. 2015;29(10):2980–2995. PubMed.
- Rafieipour N, Gharbi N, Rahimi H, et al. Ginger intervention on body weight and body composition in adults: a GRADE-assessed systematic review and dose-response meta-analysis of 27 randomized controlled trials. Nutr Rev. 2024;82(12):1651–1665. PubMed.
- Schumacher JC, Mueller V, Sousa C, et al. The effect of oral supplementation of ginger on glycemic control of patients with type 2 diabetes mellitus: a systematic review and meta-analysis. Clin Nutr ESPEN. 2024;63:615–622. PubMed.
- Banihani SA. Ginger and testosterone. Biomolecules. 2018;8(4):119. PubMed.
- Heitmann K, Nordeng H, Holst L. Safety of ginger use in pregnancy: results from a large population-based cohort study. Eur J Clin Pharmacol. 2013;69(2):269–277. PubMed.
- Jiang X, Williams KM, Liauw WS, et al. Effect of ginkgo and ginger on the pharmacokinetics and pharmacodynamics of warfarin in healthy subjects. Br J Clin Pharmacol. 2005;59(4):425–432. PubMed.