Gingerol: effects, benefits & side effects
Gingerol is the pungent compound in ginger that eases inflammation, supports digestion and boosts circulation. For health benefits, 2–5 grams of fresh ginger a day are enough—simply as tea or in smoothies. Gingerol is a natural boost for your everyday routine, and without side effects.
Contents
- Gingerol: the pungent compound behind ginger's power
- What is gingerol, and how does it form in ginger?
- Gingerol effects: how it supports your health
- Gingerol for everyday use: make the most of its benefits
- Gingerol side effects: what you need to know
- Frequently asked questions about gingerol
- Conclusion: gingerol as a natural wellness aid
1. Gingerol: the pungent compound behind ginger's power
Gingerol is the star among ginger's active compounds—pungent, beneficial and versatile.
It gives the root its bite and makes ginger a popular natural aid.
This article explains what gingerol is, how it works, the benefits it offers and what to bear in mind to avoid side effects.
Whether in fresh ginger or tea, it can add something to your daily routine. Our blog has more articles on ginger's effects, including its effect on digestion and the circulatory system.
2. What is gingerol, and how does it form in ginger?
Gingerol is the pungent compound that gives ginger its kick.
It is found in the fresh root and is responsible for many of its beneficial properties.
2.1. Gingerol in ginger: the main compound, 6-gingerol
Gingerol is a group of compounds found in ginger.
The main compound is 6-gingerol. It makes up the largest share and gives ginger its pungent flavour.
A 2019 study indicates that around 3 grams of ginger may already be effective.
Fresh ginger has a gingerol content of about 1–3%, depending on the variety and how it is stored.
2.2. How it differs from shogaol and zingerone
Gingerol changes when ginger is dried or cooked.
During drying or storage, it turns into shogaol—according to studies, with a stronger antioxidant effect than gingerol.
Cooking or heating converts gingerol into zingerone, which is related to vanillin in vanilla and also has strong antioxidant, antibacterial and antiviral properties.
3. Gingerol effects: how it supports your health
A real wellness boost.
It acts in several ways in the body and may support your wellbeing.
Here are a few examples of how it supports health. Links to more detailed articles on individual effects appear in each section.
3.1. Anti-inflammatory and antioxidant effects
Gingerol helps reduce inflammation.
A 2014 study reports that 2 grams of ginger a day can lower the inflammatory marker CRP by up to 20%.
As an antioxidant, it protects cells from damage caused by free radicals—ideal against stress.
It may be useful during colds—see Ginger & the immune system.
3.2. Digestion and nausea
It can make your stomach happy.
A 2008 study reports that it speeds up stomach emptying by 25%—which may help with feeling overfull.
It can also ease nausea, for example from travel sickness or pregnancy.
A natural aid—find out more in Ginger & digestion.
3.3. Heart, circulation and metabolism
Gingerol is good for your heart.
A 2019 meta-analysis reports that 2–3 grams of ginger may lower systolic blood pressure by 6.36 mmHg.
It may support circulation and stimulate metabolism—a boost for your circulatory system.
Read more in Ginger for your heart & blood pressure.
4. Gingerol for everyday use: make the most of its benefits
It is easy to add gingerol to your everyday routine.
With the right approach, you can make the most of this pungent compound.
Here are two practical tips.
4.1. Fresh vs dried ginger
Fresh ginger is rich in gingerol and is ideal if you want to make the most of it.
Studies indicate that it contains around 1–3% gingerol and acts directly on digestion and circulation.
Dried ginger contains more shogaol, making it hotter and giving it stronger antioxidant effects.
4.2. Tips for using it
It is easy to include gingerol in your everyday routine.
Slice 2–3 cm of fresh ginger for tea and leave it to steep for 5–15 minutes; this is enough for the effect.
Grate it into smoothies, soups or water—a little boost for your health.
Try our tea recipes for variety!
5. Gingerol side effects: what you need to know
The active compound is almost always free of side effects; problems may arise only if you take too much.
Too much may upset your stomach, according to an NIH review—more than 5 grams a day often causes heartburn or diarrhoea.
If you take blood thinners, be careful: gingerol, and therefore ginger, may increase their effects.
If you have stomach ulcers or gallstones, it could worsen irritation.
Stick to 2–5 grams to keep this active compound on your side!
6. Frequently asked questions about gingerol
6.1. What does gingerol do in the body?
Gingerol is an all-rounder.
It eases inflammation—a 2014 study reports 20% lower CRP (CRP is a marker associated with inflammation in the body).
It may also help with nausea or circulatory complaints.
6.2. How much gingerol is healthy?
2–5 grams of fresh ginger a day—about 2–3 cm—is ideal.
More may irritate your stomach. Read more in our detailed article about the effects of ginger on digestion.
6.3. Does gingerol have side effects?
Yes. Gingerol may cause side effects if you overdo it.
More than 5 grams may cause heartburn.
If you take blood thinners, gingerol may increase their effects.
Moderation is key—see Ginger for your heart & blood pressure.
7. Conclusion: gingerol as a natural wellness aid
Gingerol is a real wellness boost from ginger.
It may ease inflammation and support your digestion, while giving your circulation a boost—studies report 20% lower CRP (a marker associated with inflammation in the body) and a 6.36 mmHg reduction in blood pressure.
Research suggests that 2–5 grams of fresh ginger a day is ideal for staying healthy.
But take care: more than 5 grams may cause heartburn, and if you take medication, you should seek advice.
A natural aid for everyday life—simple and powerful!
Give it a try: Add ginger to your routine as tea to enjoy gingerol. Find out more about the benefits of ginger on our blog!