What is Ginger Extract?
Ginger (Zingiber officinale) is a tropical rhizome plant that has been used both as a spice and medicine for over 5,000 years. It is one of the most widely used spices and medicinal plants in the world — from Traditional Chinese Medicine to Ayurveda.
The ginger rhizome (underground stem) contains over 400 chemical compounds. The primary bioactive components are gingerols (especially 6-gingerol), shogaols, and zingerones. When fresh ginger is heated, gingerols convert to shogaols, which explains the different flavor profile of dried ginger.
Ginger extract as a supplement is a concentrated form containing standardized amounts of these bioactive compounds.
How it works
Ginger's effects are multifaceted and involve several mechanisms. Gingerols may influence gastrointestinal motility and support normal movement of stomach contents. Research also suggests that ginger may affect serotonin receptors in the digestive tract, which are linked to feelings of nausea.
Antioxidant properties and potential influence on inflammatory processes have also been documented, though these require further clinical confirmation.
Evidence and benefits
Currently there are no EU-approved specific health claims for ginger supplements. However, ginger is one of the most studied medicinal plants in the world, and research points to several areas:
- Nausea relief: This is ginger's most extensively studied area. Multiple studies suggest that ginger may support comfort during nausea, including motion sickness and morning sickness (Lete & Allue, 2016; Ernst & Pittler, 2000).
- Digestive comfort: Research suggests ginger may support normal digestive tract function and reduce post-meal discomfort (Hu et al., 2011).
- Antioxidant activity: The antioxidant properties of gingerols have been confirmed in laboratory studies (Masuda et al., 2004).
- Joint comfort: Some studies suggest ginger extract may support joint comfort (Altman & Marcussen, 2001).
Ginger is one of the few herbs with enough clinical studies to support several of its traditional uses.
How to take
Common forms:
- Standardized extract capsules
- Ginger root (fresh, dried, powdered)
- Ginger tea
- Ginger candies and lozenges (for nausea)
- Liquid extract
Typical dosages:
- Standardized extract: 250–500 mg, 1–3 times per day
- Dried ginger (powder): 0.5–2 g per day
- Fresh ginger: 1–3 g per day (grated in food or tea)
- For nausea: 250 mg every 4–6 hours as needed
Ginger can be taken on an empty stomach or with food. For nausea, it is often more effective when taken before the expected trigger (e.g., before travel).
Who should consider it
- People who experience motion sickness or nausea
- Those looking to support digestive comfort
- Athletes who experience digestive issues during training periods
- Individuals seeking an antioxidant supplement
- Those who prefer a natural approach to digestive support
Consult a healthcare professional before starting any new supplement. Ginger may interact with anticoagulants and blood sugar-affecting medications. Pregnant women should use moderate doses.
Frequently asked questions
Does ginger help with nausea?
Ginger is one of the most well-studied natural substances in the context of nausea. Multiple clinical studies suggest benefits, especially for motion sickness and morning sickness.
Can pregnant women take ginger?
Some studies have examined ginger in the context of morning sickness with promising results. However, doses should be kept moderate (under 1 g dried ginger per day) and a doctor should be consulted.
Does ginger affect blood clotting?
In high doses, ginger may affect blood clotting. People taking anticoagulants should consult their doctor.
What is the difference between fresh ginger and extract?
Extract is a concentrated form with standardized amounts of bioactive compounds. Fresh ginger is less concentrated but also beneficial. Capsules are more convenient for precise dosing.
Can ginger be combined with curcumin?
Yes, ginger and curcumin are compounds from related plants and have been traditionally used together. Some supplements combine them.
How quickly does ginger work for nausea?
For nausea, effects may appear within 20–30 minutes. For digestive support, longer regular use is needed.
References
1. Lete I, Allue J. (2016). The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy. Integrative Medicine Insights, 11, 11-17.
2. Ernst E, Pittler MH. (2000). Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. British Journal of Anaesthesia, 84(3), 367-371.
3. Hu ML, Rayner CK, Wu KL, et al. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105-110.
4. Masuda Y, Kikuzaki H, Hisamoto M, Nakatani N. (2004). Antioxidant properties of gingerol related compounds from ginger. BioFactors, 21(1-4), 293-296.
5. Altman RD, Marcussen KC. (2001). Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis & Rheumatism, 44(11), 2531-2538.
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
