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Ginger: What the Research Shows
Ginger has some of the strongest spice evidence — especially for nausea, with emerging data for knee osteoarthritis. Here’s what trials report and how it’s used.
Ginger (Zingiber officinale) is one of the better-studied culinary spices, thanks to active compounds called gingerols. Its strongest evidence is for nausea.
Nausea
Meta-analyses support ginger for reducing nausea and vomiting — including after surgery — and reviews describe benefit in chemotherapy-related nausea as an adjunct. This is the use with the most consistent data.
Digestion
Ginger is traditionally used to ease digestion and settle the stomach, which is part of why it appears in chai and after-meal drinks across many cultures.
Joints
A systematic review and meta-analysis found ginger improved pain and function in knee osteoarthritis versus placebo, though effect sizes were modest. Promising, not definitive.
Good to know
Culinary and tea amounts are well tolerated for most people. Concentrated supplement doses can thin blood slightly, so anyone on blood thinners or near surgery should check with a clinician.
Frequently asked questions
Does ginger really help nausea?
Yes — meta-analyses support ginger for reducing nausea and vomiting, including postoperative nausea, and reviews describe benefit as an adjunct in chemotherapy-related nausea.
Is ginger good for joint pain?
A meta-analysis found ginger improved pain and function in knee osteoarthritis versus placebo, with modest effect sizes. It is a supportive option, not a cure.
Sources
- The efficacy of ginger for the prevention of postoperative nausea and vomiting: a meta-analysis · American Journal of Obstetrics and Gynecology, 2006
- Ginger (Zingiber officinale) and chemotherapy-induced nausea and vomiting: a systematic literature review · Nutrition Reviews, 2013
- Effectiveness of Ginger on Pain and Function in Knee Osteoarthritis: A PRISMA Systematic Review and Meta-Analysis · Pain Physician, 2020