Ginger
A culinary root with strong evidence for nausea and some for inflammation.
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What it is
Ginger is a widely used root with anti-nausea and anti-inflammatory compounds (gingerols). It's used both as food and as a supplement.
How it works
Ginger's active compounds (gingerols and shogaols) act on the digestive tract and on nausea pathways, and have anti-inflammatory effects. Its influence on gut motility and nausea signaling is the basis for its well-supported use against nausea.
What it's been studied for
Taken to ease nausea and to support digestion and joint comfort.
What the evidence shows
Ginger has solid evidence for reducing nausea, including in pregnancy and after surgery. For joint and inflammatory uses, some studies are supportive but less conclusive.
Who should consider it
It's used most for nausea — including pregnancy and post-surgery — and for digestive comfort and, less firmly, joint and inflammatory support. It's a gentle, food-based option many people reach for first.
Amounts commonly studied
Nausea studies commonly use around 1-1.5 g per day of ginger, in divided doses.
How to take it
Nausea studies commonly use around 1-1.5 g per day of ginger in divided doses. It comes as capsules, standardized extracts, teas, and chews; culinary ginger helps mild nausea too. Take with food if it causes mild heartburn.
Forms & absorption
Capsules, standardized extracts, teas, and chews. Culinary ginger works for mild nausea too.
Food sources
Fresh and dried ginger root, ginger tea, and (in smaller, sugary amounts) crystallized ginger.
Safety & interactions
Generally very safe; high doses may cause mild heartburn. Can mildly thin the blood at large doses. Ginger for pregnancy nausea is common but worth confirming with your provider.
Myths & what it won't do
Myth: ginger is just a folk remedy. Reality: it has solid evidence for reducing nausea, including in pregnancy. Myth: more ginger is always better. Reality: very high doses can cause heartburn and mildly thin the blood.
Common questions
- Does ginger really help nausea?
- Yes — it has good evidence for easing nausea, including morning sickness and post-operative nausea.
- Is it safe in pregnancy?
- Ginger is commonly used for pregnancy nausea and generally considered safe in food amounts, but confirm with your provider.
- Does it help joints?
- Some studies are supportive for joint and inflammatory comfort, though less conclusively than for nausea.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Ginger
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- 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. View study →