Ginger: Benefits, Uses, Dosage & Side Effects
Few remedies are as trusted, or as delicious, as ginger. In Ayurveda it is called vishwabhesaj, the “universal medicine.” From settling a queasy stomach to warming you through a winter cold, this humble root has earned its place in kitchens and medicine cabinets the world over.
What is ginger?
Ginger (Zingiber officinale) is the knobbly underground stem, or rhizome, of a tropical flowering plant. Its warmth and bite come from compounds called gingerols, which are also behind most of its health benefits. It has been used as food and medicine across Asia for thousands of years.
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Take the free quiz →The benefits of ginger
Calms nausea
This is ginger's signature power — soothing motion sickness, morning sickness and general queasiness. A cup of ginger tea is one of the oldest tricks for an unsettled stomach.
Aids digestion
Ginger helps food move along and eases bloating and discomfort — see our guide to natural remedies for bloating.
Supports a healthy inflammatory response
Like its cousin turmeric, ginger is valued for easing everyday aches and stiff joints. Explore our turmeric guide for the other golden anti-inflammatory.
Colds and immunity
Warming and soothing, ginger is a go-to during coughs and colds — see how to boost your immune system naturally.
How to take ginger
- Fresh root — grated into cooking or steeped as tea, the most flavourful way.
- Ginger tea — with honey and lemon, a comforting all-rounder.
- Dried powder — convenient for cooking and warm drinks.
- Capsules or chews — handy for travel and nausea on the go.
Dosage
Culinary amounts are safe for most people, and many use up to roughly 3 to 4 grams a day from all sources combined. With concentrated capsules, start low and follow the label. Check an appropriate amount with a healthcare professional if you use it regularly.
Side effects and cautions
- High doses may cause mild heartburn or stomach upset in some people.
- May have a blood-thinning effect — caution with anticoagulants and before surgery.
- Those with gallstones should be careful, and in pregnancy keep to culinary amounts unless advised otherwise.
As always, speak with a qualified healthcare professional before using concentrated ginger, especially alongside medication.
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Take the free quiz →The Ayurvedic view
Ayurveda prizes ginger for kindling agni, the digestive fire. Warming and stimulating, it is considered balancing for most constitutions in moderation, with fresh ginger especially gentle. To see how it fits you, explore Ayurveda and find your dosha.
Frequently asked questions
What is ginger good for?
Ginger is best known for calming nausea, but it is also used to aid digestion, ease bloating, support a healthy inflammatory response and sore joints, warm the body during colds, and help with menstrual cramps. It is both a kitchen spice and one of the most versatile traditional remedies.
Does ginger help with nausea?
Yes, easing nausea is ginger's standout use. It is widely used for motion sickness, morning sickness and queasiness, often as ginger tea, ginger ale or chews. It is one of the most popular natural options for an unsettled stomach.
How much ginger should I take a day?
Everyday culinary amounts are safe, and many people use up to around 3 to 4 grams of ginger a day from food, tea and supplements combined. Start small, especially with concentrated capsules, and follow product labels or professional advice.
Is ginger good for colds?
Ginger is a traditional cold and cough remedy, valued for warming the body, soothing a sore throat and easing congestion. A hot ginger tea with honey and lemon is a classic home remedy during the cold season.
Who should not take ginger in large amounts?
People on blood-thinning medication, those with gallstones, and anyone before surgery should be cautious with concentrated ginger and check with a doctor. In pregnancy, normal culinary amounts are generally fine, but discuss medicinal doses with a healthcare professional.
References & further reading
For evidence-based detail on ginger's usefulness and safety, see:
Ginger shines during the cold season — see our home remedies for cold and cough.
Ginger is a classic for aches and stiffness — see our natural remedies for joint pain.