Ginger (Zingiber officinale)
Ginger (Zingiber officinale) is the rhizome of a flowering plant in the Zingiberaceae family, native to Maritime Southeast Asia and cultivated globally. It has dietary, culinary, and traditional-medicine use predating recorded history. It is sold in the UK as a fresh root, a culinary spice, a tea, and as a food supplement. There are no authorised UK food-supplement health claims for ginger; trial evidence in the nausea literature is the most-developed.
Camden Medicals editorial · Last reviewed 3 May 2026 · Next review November 2026
- Cross-checked against
- NHS
- NICE
- BNF
- EFSA
- FSA
Camden's editorial team independently graded each health claim below on the strength of the published evidence — see the grade beside every condition.
- Class
- Botanical
- Typical daily dose
- Trials of ginger for nausea have most commonly used 250 mg four times daily (1 g/day total) of dried ginger or standardised extract over 4–7 days. For motion sickness, 1–2 g taken 30–60 minutes pre-travel. For osteoarthritis trials, 500–1,000 mg/day of standardised extract over 4–12 weeks.
- Top use evidence
- Moderate
On this page
What it is
Zingiber officinale is a flowering perennial in the Zingiberaceae family. The edible part is the rhizome — an underground stem storing starch and the volatile-oil bioactives. India is the world''s largest producer; commercial supplies also come from Nigeria, China, Indonesia, and Nepal.
The bioactive compounds most studied are the gingerols (in fresh ginger), the shogaols (formed when ginger is dried or heated — typically present in a 1:2 ratio with gingerols in dried rhizome), and zingerone. Modern food-supplement preparations usually use ginger root extract standardised to a stated gingerol percentage by HPLC (often 5%). A capsule of generic "ginger root powder" and a capsule of standardised ginger extract are not directly comparable on bioactive content.
For consumer use, ginger straddles the food / supplement line. A daily cup of strong ginger tea, a piece of fresh root, a teaspoon of ground ginger, and a 500 mg supplement capsule deliver different and often comparable doses of gingerols, depending on preparation. The supplement form makes consistent-dose use easier; the food form makes tolerability easier.
At a glance
- A culinary and medicinal rhizome (Zingiber officinale) with millennia of use across Asia, Europe, and the Middle East.
- No UK-authorised food-supplement health claims; botanicals are on EFSA hold. Trial wording is descriptive.
- Bioactives differ between fresh and dried/cooked ginger: gingerols (fresh) convert to shogaols on drying or heating, with different reported activities.
- NHS recognises ginger as a first-line option for pregnancy sickness — a clinical-context recognition, not a food-supplement health claim.
- Generally well-tolerated. May affect platelet function at high doses; talk to your prescriber if you take anticoagulants.
What people use it for
Pregnant women with nausea and vomiting of pregnancy (NVP), alongside NHS guidance
NHS recognises ginger (and acupressure) as first-line lifestyle options for pregnancy sickness when symptoms are mild. Trials of ginger 250–1,000 mg/day across 4 days have reported reductions in nausea-scale scores. NHS pathways apply for moderate or severe sickness — talk to your midwife or GP before high-dose use. [1]
Some evidenceModerateAdults with motion sickness, alongside lifestyle measures
Trials of ginger 1–2 g taken 30–60 minutes before travel have reported reductions in self-reported nausea on motion stimuli. Effect sizes are smaller than for prescription anti-emetics. UK NHS pathways for motion sickness include OTC antihistamines and hyoscine — talk to your pharmacist for a clinical-grade option. [2]
Some evidenceLimitedAdults receiving chemotherapy or post-operative anti-emetic therapy
Adjunctive trials of ginger alongside standard anti-emetics in chemotherapy and post-operative settings have reported small additional reductions in nausea-scale scores. UK NHS pathways and oncology / surgical care apply — disclose ginger use to the team managing your care; never replace prescribed anti-emetics with ginger.
Some evidenceLimitedAdults with osteoarthritis exploring adjunctive supplements alongside NICE pathways
Small trials of ginger extract have reported modest reductions in self-reported pain scores in osteoarthritis vs placebo. UK NICE pathway NG226 lists topical NSAIDs, exercise, and weight management as first-line. Ginger is not a NICE-recommended therapy. [3]
Some evidenceLimitedAdults wanting a culinary-tradition source of warming spice
Long history of culinary and traditional use. Traditional-use framing is permissible; specific UK food-supplement health claims are not authorised.
Some evidenceLimited
How it works
Ginger''s most-researched mechanism is its action at 5-HT3 and other serotonergic receptors involved in the vomiting reflex, overlapping with the prescription anti-emetic class (ondansetron). Gingerols also have anti-inflammatory effects in vitro and modulate platelet aggregation. Trial-level outcomes are most consistent for nausea reduction; inflammatory and other claims are less consistently supported.
Common myths
Myth"Ginger cures nausea"
RealityTrials report reductions in nausea-scale scores in specific contexts (pregnancy sickness, motion sickness, adjunctive chemotherapy / post-op). Reduction is not cure, and ginger is not a replacement for prescribed anti-emetics in oncology or surgical settings. Use the right tool for the clinical context.
Myth"Ginger lowers blood pressure"
RealitySome small trials have reported modest changes in blood-pressure markers. Effects are inconsistent and small. Ginger is not a UK-recognised pathway for hypertension — UK NHS hypertension guidance applies. [7]
Myth"Ginger boosts the immune system"
RealityAnti-inflammatory effects in laboratory and animal studies have been reported, but immune-boosting wording is not an authorised UK food-supplement claim for ginger. UK-authorised claims for immune function exist for specific nutrients (vitamin C, vitamin D, zinc, selenium and others) — not for ginger.
Myth"Ginger is a remedy for inflammation generally"
RealityLaboratory and small-trial evidence for inflammatory-marker changes exists, but anti-inflammatory framing is not an authorised UK food-supplement claim. Marketing as a remedy for inflammatory conditions (arthritis, IBD, autoimmune disease) operates outside both the evidence base and UK supplement-marketing rules.
Common online questions
Synthesised from the questions UK shoppers most often ask online about Ginger (Zingiber officinale). Each answer is editorial and links to its evidence in the Sources list below.
Is ginger safe in pregnancy?
At culinary and modest supplement doses (≤1 g/day), the NHS lists ginger as a lifestyle option for mild pregnancy sickness. Higher daily doses or extended use should be discussed with your midwife or GP. If your sickness is moderate or severe, the NHS pathway includes prescription anti-emetics — don''t self-manage severe pregnancy sickness with ginger alone. [1]
How much ginger is in a useful supplement dose?
Trials of ginger for nausea have most commonly used 250–1,000 mg/day of dried ginger or extract over 4–7 days. For motion sickness, 1–2 g taken 30–60 minutes before travel has been studied. Standardisation by gingerol percentage is more meaningful than the milligram of crude powder.
Will ginger interact with my blood-thinner?
Ginger has anti-platelet activity at high doses (typically ≥3 g/day of dried ginger or extract) and theoretically may increase bleeding risk in combination with prescribed anticoagulants (warfarin, DOACs) or anti-platelet agents (aspirin, clopidogrel). Talk to your prescribing pharmacist before regular supplement use; culinary doses are unlikely to be of concern. [4]
Is supplement-form ginger more effective than fresh ginger?
Not necessarily. Fresh ginger and standardised supplement extract can deliver comparable gingerol doses at similar cost. The advantage of the supplement is consistent-dose intake; the advantage of fresh ginger is tolerability and cost. Both are reasonable for nausea use cases at the described doses.
Can ginger cause heartburn?
Some users with reflux-prone digestion report heartburn or epigastric discomfort with ginger, particularly at higher doses or on an empty stomach. Take with food and consider a lower starting dose. If reflux is troublesome, this may not be the right ingredient for you.
🔬 Camden’s evidence review
The research Camden reviewed, graded on its strength. This is our own appraisal — it sits beneath the official guidance above, never above it.
Nausea and vomiting of pregnancy (NVP)
ModerateEvidencemoderateA consistent body of small-to-moderate RCTs and meta-analyses has reported reductions in NVP nausea-scale scores with ginger 250 mg four times daily (or equivalent) across 4–7 days. NHS pregnancy-sickness guidance lists ginger as a lifestyle / first-line option alongside acupressure for mild symptoms. Authorised UK food-supplement claim wording for pregnancy nausea does not exist. [1]
Motion sickness in healthy adults
LimitedEvidencelimitedSmall RCTs of ginger 1–2 g pre-travel have reported reductions in self-reported motion-induced nausea. Effect sizes are smaller than for prescription anti-emetics. UK NHS motion- sickness guidance lists OTC antihistamines and hyoscine as first-line clinical options. [2]
Post-operative and chemotherapy-induced nausea (adjunctive)
LimitedEvidencelimitedTrials of ginger as an adjunct to standard anti-emetic therapy have reported small additional reductions in nausea scores. Trial sizes vary; meta-analyses have reported directionally positive but heterogeneous effects. Ginger is not a replacement for prescribed anti-emetics in oncology or surgical settings.
Osteoarthritis pain — adjunctive
LimitedEvidencelimitedSmall trials of ginger extract have reported modest pain-score reductions vs placebo in knee osteoarthritis. UK NICE pathway NG226 lists topical NSAIDs, exercise, and weight management as first-line. Ginger is not on the NICE pathway. [3]
Cardiovascular and metabolic markers
InsufficientEvidenceinsufficientSome trials have reported small changes in blood-pressure, lipid, or glycaemic markers with ginger supplementation. Trial sizes are small and effects are inconsistent. UK NHS pathways for cardiovascular and metabolic conditions apply.
Safety
Ginger is generally well-tolerated at culinary and supplement doses. Heartburn and reflux are the most commonly reported side effects. High supplement doses may affect platelet function — talk to your prescriber if you take anticoagulants.
Talk to your pharmacist or GP first if you:
- You take anticoagulants (warfarin, DOACs such as apixaban, rivaroxaban) — possible additive bleeding risk at high doses.
- You take anti-platelet agents (aspirin, clopidogrel) — same.
- You take antidiabetic medication — small trial signals on blood-sugar lowering; disclose use.
- You take antihypertensive medication — small trial signals on blood-pressure; disclose use.
- You have gallstones or active gallbladder disease — traditional caution about ginger increasing bile flow.
- You are pregnant and considering high-dose supplement use (>1 g/day) — talk to your midwife.
Common side effects: Heartburn, reflux, mild GI upset — particularly at higher doses or on an empty stomach. Reduced by taking with food.
Pregnancy and breastfeeding
Culinary and modest supplement doses (≤1 g/day) are NHS-listed lifestyle options for mild pregnancy sickness. Higher doses or extended use should be discussed with the midwife / GP. Severe pregnancy sickness requires NHS clinical pathway, not self-management with ginger.
Limited specific safety data; culinary doses considered acceptable. High supplement doses are not well-studied in lactation.
Talk to your GP, midwife, or pharmacist before starting any supplement during pregnancy or breastfeeding.
More clinical detail (for clinicians and informed readers)
Contraindications
- Known hypersensitivity to ginger or other Zingiberaceae-family plants.
- Active bleeding disorder or scheduled surgery within 2 weeks (consider stopping ≥1 week pre-operatively).
Drug interactions
- Anticoagulants (warfarin, DOACs) — possible additive bleeding risk at high doses; disclose use.
- Anti-platelet agents (aspirin, clopidogrel) — same.
- Antidiabetic medication — possible additive blood-sugar lowering at supplement doses; disclose use.
- Antihypertensive medication — small trial signals on blood-pressure lowering; disclose use.
This is not an exhaustive list. Always tell your prescriber and pharmacist about every supplement you take.
Common side effects
- Heartburn, reflux, mild epigastric discomfort.
- Mouth or throat irritation at high oral doses.
Rare side effects
- Allergic reactions — uncommon.
- Bleeding-related events at high doses combined with anticoagulants — case reports.
How to take it
- Typical supplemental range
- Trials of ginger for nausea have most commonly used 250 mg four times daily (1 g/day total) of dried ginger or standardised extract over 4–7 days. For motion sickness, 1–2 g taken 30–60 minutes pre-travel. For osteoarthritis trials, 500–1,000 mg/day of standardised extract over 4–12 weeks.
- Timing
- With food to reduce reflux risk. For motion sickness, take 30–60 minutes before travel. For pregnancy sickness, smaller divided doses across the day are the trial pattern.
How to spot quality
Look for
- Standardisation declared: gingerol content (typically 5%) or named extract preparation.
- Plant part declared: rhizome / root.
- Country of origin declared (India, China, Nigeria, Indonesia are major commercial sources).
- mg of extract per serving stated; gingerol mg per serving calculable.
- GMP-certified manufacture.
- For gummy formats: gingerol mg per gummy stated, not just "ginger flavour".
Red flags
- Generic "ginger root powder" or "ginger extract" with no gingerol percentage declared.
- X:1 extract ratio (5:1, 10:1) marketed as potency without gingerol percentage.
- Gummy products listing "ginger" in the ingredient panel without mg of extract or gingerol content.
- Marketing as anti-inflammatory remedy or as a treatment for arthritis / IBD.
- Marketing as a hypertension or blood-sugar remedy.
Commonly combined with
Other ingredients that share a biological pathway, cofactor relationship, or evidence-backed protocol with this one. Mechanisms below cite primary physiology — not folk pairing. Doses are literature ranges, not recommendations. Talk to your pharmacist or GP before changing your stack, especially if you take prescription medication.
Apple Cider Vinegar (with the Mother)
Limited evidenceTwo traditional digestive-comfort ingredients co-formulated in NB-512.
Ginger gingerols modulate 5-HT3 receptors and gastric motility patterns associated with the nausea / digestive-discomfort response. Apple cider vinegar (acetic acid) acts on gastric-emptying timing and post-prandial glucose response in small trials. The two are co-formulated by traditional practice rather than head-to-head trial evidence; their mechanisms address different facets of the post-meal experience and are not clinically duplicative.
Evidence: Both ingredients have individual trial literatures (ginger for nausea, ACV for post-prandial glucose markers) but no published combination RCT in healthy adults. Co-formulation in NB-512 follows the traditional digestive-tonic pattern.
Doses studied: 500 mg ACV (with the Mother) + ginger extract per 2-gummy serving (NB-512 spec). Daily, with or after a meal.
Found in Camden: Apple Cider Vinegar & Ginger Gummies 500mg 120 Gummies
Milk Thistle (Silybum marianum)
Limited evidenceDigestive-cluster pairing — both feature in dyspepsia / overindulgence-relief herbal preparations, on different mechanisms.
Silymarin has mild cholagogue (bile-flow-promoting) activity — the basis for the THR-registered digestive-discomfort indication. Ginger acts on gastric motility and 5-HT3 receptor antiemetic signalling. The combination is mechanism-complementary across two GI axes.
The combination appears in some THR-registered digestive products and in functional-dyspepsia herbal preparations. Trial evidence specifically for the combination is limited.
Evidence: Mechanism complementary across bile-flow and motility axes. Combination trials limited.
Doses studied: Milk thistle 200-400 mg + ginger 250-500 mg, 2-3× daily with meals or evening, particularly after rich-food / alcohol exposure.