Gingerol Effects, Benefits & Side Effects – Ginger Active Ingredient
Gingerol is the pungent compound in ginger , which reduces inflammation, promotes digestion , and strengthens circulation. For good health, 2–5 grams of fresh ginger daily is sufficient – simply as a tea or in smoothies. Gingerol is a natural booster for your daily routine, with no side effects.
Table of contents
- Gingerol: The spicy substance behind ginger's power
- What is gingerol and how is it formed in ginger
- Gingerol Effect: How it Promotes Your Health
- Gingerol healthy: Use the benefits in everyday life
- Gingerol Side Effects: What You Need to Know
- Frequently asked questions about gingerol
- Conclusion: Gingerol as a natural health aid
1. Gingerol: The spicy substance behind ginger’s power
Gingerol is the star among ginger's active ingredients – spicy, healthy , and versatile.
It gives the tuber its bite and makes it a popular health aid.
In this article, you'll learn what gingerol is, how it works, what benefits it offers, and what you should look out for to avoid side effects.
Whether in fresh ginger or as a tea, it can enrich your everyday life. You can find many articles on ginger's effects in our blog, including its effects on digestion and circulation .
2. What is gingerol and how is it formed in ginger
Gingerol is the pungent substance that gives ginger its power.
It is found in the fresh tuber and is responsible for many of its healthy properties.
2.1. Gingerol in ginger: main component 6-gingerol
Gingerol is a group of compounds found in ginger.
The main ingredient is 6-gingerol – it makes up the largest portion and is responsible for the spicy taste.
A 2019 study shows that about 3 grams of ginger is already effective .
In fresh ginger the content is about 1–3% , depending on the variety and storage.
2.2. Difference to Shogaol and Zingeron
Gingerol changes when you dry or cook ginger.
When dried or stored, it becomes shogaol – according to studies , it has even stronger antioxidant effects than gingerol.
Cooking or heating converts gingerol into zingerone – which is related to vanillin from vanilla and also has strong antioxidant, antibacterial and antiviral properties .
3. Gingerol Effect: How it Promotes Your Health
A real health booster.
It works in various ways in the body and can improve your well-being.
Here are some examples of how it supports your health. For detailed articles on individual effects, you'll find links in each section.
3.1. Anti-inflammatory and antioxidant
Gingerol helps reduce inflammation .
A 2014 study shows that 2 grams of ginger daily reduces the inflammatory marker CRP by up to 20% .
As an antioxidant, it protects cells from damage caused by free radicals – perfect against stress.
Ideal for colds – see Ginger & Immune System .
3.2. Digestion and nausea
It makes your stomach happy.
A 2008 study shows that it accelerates stomach emptying by 25% – great for relieving bloating .
It also relieves nausea, such as travel sickness or pregnancy.
A natural helper – read more in Ginger & Digestion .
3.3. Cardiovascular system and metabolism
Gingerol is good for your heart.
A 2019 meta-analysis shows that 2–3 grams of ginger can lower blood pressure by 6.36 mmHg systolic.
It promotes blood circulation and can stimulate the metabolism – a boost for your circulation.
Learn more in Ginger for Heart & Blood Pressure .
4. Gingerol healthy: Use the benefits in everyday life
It makes your everyday life healthier – simply put.
With the right application, you can get the most out of this spicy ingredient.
Here are two tips for practical use.
4.1. Fresh ginger vs. dried ginger
Fresh ginger is rich in gingerol – ideal for full effect.
It contains about 1–3% gingerol, as studies show, and has a direct effect on digestion and circulation.
Dried ginger has more shogaol – spicier and with better antioxidant effects.
4.2. Tips for use
Integrating gingerol into your daily routine is easy.
Cut 2-3 cm of fresh ginger for tea – let it steep for 5-15 minutes, this is enough for the effect .
Grate it into smoothies, soups or water – a little health boost .
Try our tea recipes for variety!
5. Gingerol Side Effects: What You Need to Know
The active ingredient is almost always without side effects; only an overdose can cause problems.
Too much of it can upset your stomach, says an NIH overview – more than 5 grams a day often leads to heartburn or diarrhea.
If you are taking blood thinners , be careful – gingerol and therefore ginger can increase the effect.
In cases of stomach ulcers or gallstones, it may worsen irritation.
Stick to 2-5 grams – this way the active ingredient remains your friend!
6. Frequently asked questions about gingerol
6.1. What does gingerol do in the body?
Gingerol acts like an all-rounder.
It reduces inflammation – a 2014 study shows 20% less CRP (CRP is a marker that indicates inflammation in the body).
It also helps with nausea or circulatory problems.
6.2. How much gingerol is healthy?
2–5 grams of fresh ginger daily – about 2–3 cm – is ideal.
Anything more can irritate your stomach! Read more in our detailed article on the effects of ginger on digestion .
6.3. Does gingerol have side effects?
Yes, gingerol can have side effects if you overdo it.
Over 5 grams can cause heartburn .
If you are taking blood thinners , it may increase the effect.
Moderation is key – check out ginger for heart & blood pressure .
7. Conclusion: Gingerol as a natural health aid
Gingerol is a real health booster from ginger.
It works against inflammation, helps your digestion and gives your circulation a boost – studies show 20% less CRP (inflammation in the body) and 6.36 mmHg lower blood pressure.
Research says 2–5 grams of fresh ginger daily is perfect for staying healthy .
But be careful: Over 5 grams can cause heartburn , and you should consult your doctor if you are taking medication.
A natural helper for your everyday life – simple and powerful!
Try it out: Benefit from gingerol by incorporating ginger tea into your daily routine. Learn more about the benefits of ginger in our blog!
