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Botanical

Ginger

Ginger is the underground stem (rhizome) of Zingiber officinale, a tropical plant used as a spice and in traditional medicine.

Also listed as Zingiber officinale, Ginger Root Extract, Ginger Root Powder, Ginger Powder

Immune SupportLongevityWeight ManagementGut HealthBone & Joint

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Immune SupportModerateA3 studies
InflammationModerateA3 studies
Oxidative stressLongevityModerateA3 studies
Blood sugarWeight ManagementModerateA3 studies
Gut healthModerateA3 studies
Bloating & gas reliefGut HealthModerateBNo linked study
All 14 rated effectsGrouped by health goal, with the publications behind each rating

What part of ginger is used?

Ginger is the underground stem, or rhizome, of Zingiber officinale. It is used as a spice and in health products. Its constituents include gingerols and shogaols; their concentrations vary with growing, harvesting and processing conditions. A gram of one preparation therefore need not have the same composition as a gram of another. 1 2

How might ginger affect digestion?

Small human studies suggest that ginger can accelerate gastric emptying, the movement of food out of the stomach. However, a study in functional dyspepsia found faster emptying without improvement in gastrointestinal symptoms. A measurable physiological effect is not necessarily a benefit the person feels. 2

Key studies

The most recent publications linked to Ginger's ratings.

A critical review of Ginger’s (Zingiber officinale) antioxidant, anti-inflammatory, and immunomodulatory activities2024The “root” causes behind the anti-inflammatory actions of ginger compounds in immune cells2024Preventive and Therapeutic Effects of Ginger on Bowel Disease: A Review of Clinical Trials2024Effect of Ginger on Inflammatory Diseases2022Ginger Constituents and its Effects on Gastrointestinal malignancies: A Review of clinical trials2022
All 13 studiesEvery publication linked to Ginger

Why people take it

Immune Support19%
Essential Health15.2%
Detox13.3%
Gut Health12.1%
Energy10.8%
Stress & Mood5%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Does ginger help every kind of nausea?

No general conclusion covers all causes. Pregnancy nausea has more encouraging evidence, while benefit around chemotherapy or surgery remains uncertain. 1

Can I substitute ginger tea for study capsules?

Most studies used supplements, and the available review does not establish an equivalent homemade-tea dose. 1 2

Does faster stomach emptying mean less bloating?

Not necessarily. A dyspepsia study reported faster emptying without improved gastrointestinal symptoms. 2

Can ginger cause heartburn?

Yes. Heartburn, abdominal discomfort and diarrhea are recognized adverse effects of oral ginger. 1

Is ginger cream proven for knee arthritis?

NCCIH reports that topical ginger has not been shown to help knee osteoarthritis symptoms. 1

Sources