Ginger and the immune system: possible effects on colds and infections
Ginger supports the immune system with gingerol and antioxidants, which ease inflammation, act against infections and protect cells. Studies show that ginger tea can ease sore throats during colds, has antibiotic effects and supports immune defences. A natural aid, but not a substitute for medicines for serious infections.
Contents
- Ginger and the immune system: does this root really support your defences?
- How ginger supports the immune system
- Ginger for colds: what does the science say?
- How to use ginger to support immune defences
- Limitations and cautions: when ginger does not help
- Conclusion: ginger as natural protection?
1. Ginger and the immune system: does this root really support your defences?
Ginger is considered a versatile remedy in traditional medicine, particularly for supporting the immune system. Whether as tea for colds or as a seasoning in food, many people swear by this root to ward off infections.
But how much truth is there to this? Can ginger really boost immune defences, or is it just a myth?
In this article, we look at what the science says, how ginger works and how you can use it specifically to protect yourself from colds and infections.
2. How ginger supports the immune system
Ginger contains bioactive compounds that may support the immune system in various ways. From pungent compounds to antioxidants, ginger acts not only in the stomach but also on cells that are essential to our defences.
2.1. Gingerol and TRPV1: the pungent compound as an immune booster
Gingerol, the main pungent compound in fresh ginger, plays a key role. It activates the TRPV1 receptor in immune cells, which regulates inflammatory responses. A 2013 study shows that gingerol stimulates the production of anti-inflammatory cytokines, which keep the immune system in balance. This may help fight infections early—but only as support, not as the sole protection.
2.2. Antibacterial and anti-inflammatory effects
Ginger has antibiotic properties that may act against bacteria such as Streptococcus and E. coli. According to a 2012 study, ginger extract inhibits the growth of such germs in the laboratory. It also reduces inflammation, for example in the airways, which may help ease sore throats during colds. This effect is not as strong as that of medicines, but it is a natural bonus for immune defences.
2.3. Antioxidants: protection from free radicals
Ginger is rich in antioxidants such as shogaol and paradol, which protect cells from oxidative stress. A 2020 study found that these compounds neutralise free radicals, which arise during infections and may weaken the immune system. This indirectly supports our defences by keeping cells in good shape—particularly useful during stressful periods or waves of colds.
3. Ginger for colds: what does the science say?
Ginger is a classic remedy for colds—many people reach for it at the first signs of a cough or runny nose, whether as tea or a shot. But does it really help ease symptoms or prevent infections?
3.1. Ginger tea: effects on sore throats and coughs
Ginger tea is often recommended for colds, and with good reason. Its anti-inflammatory compounds, such as gingerol, may soothe irritated mucous membranes.
A 2012 study showed that ginger extract reduces inflammation in the airways—ideal for sore throats.
The warmth of the tea also stimulates circulation, making it easier to cough up mucus.
3.2. Preventing infections: fact or myth?
Can ginger prevent infections?
The answer is nuanced. A 2020 study suggests that the antioxidants in ginger support the immune system by reducing cell damage caused by viruses or bacteria.
The antibacterial effect against germs such as Staphylococcus could also help.
4. How to use ginger to support immune defences
Ginger may support your immune system—but only if you use it properly.
Whether you have it as tea or include it in your diet, preparation and dosage are key to getting the most from its benefits.
4.1. Recipe for ginger tea to support immunity
This simple ginger tea is ideal for supporting your defences—especially during cold season:
- Ingredients: 2–3 cm fresh ginger, or 1 tsp of the particularly potent Amazonian ginger (wild ginger), 250–400 ml hot water, 1 tsp honey, 1 squeeze of lemon juice.
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Method:
- Slice the ginger thinly—this maximises the release of its active compounds.
- Pour boiling water over it and leave to steep for 8–10 minutes; steeping it longer does no harm.
- Add honey and lemon—both support the immune effect.
- Tip: Drink the tea warm, ideally once or twice a day at the first signs of a cold.
The combination of gingerol, vitamin C (lemon) and antimicrobial compounds (honey) makes this tea a natural aid.
You can also use hibiscus tea instead of lemon. Hibiscus is also rich in vitamin C and helps with colds.
Ginger dosage and everyday tips
To help ginger support your immune defences, follow these guidelines:
- Dosage: 2–4 g fresh ginger a day (about 1–2 tsp grated) or 0.5–1 g dried ginger (powder or pieces).
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Everyday use:
- Add grated ginger to soups or vegetable dishes—the pungent compounds are retained.
- Drink a glass of lukewarm ginger water in the morning (3–5 slices in 500 ml water) for a gentle immune boost.
- Note: Start with small amounts if you are not used to ginger.
Consistency is key, and moderate use is better than taking large amounts all at once.
5. Limitations and cautions: when ginger does not help
Ginger may support immune defences, but it is not a cure-all.
There are situations in which its effects are limited or it may even require caution.
- It does not cure serious infections: Although ginger may ease inflammation, it does not replace antibiotics or antiviral medicines. For flu or bacterial infections (such as pneumonia), it is not enough as the sole measure.
- Side effects from excessive use: More than 4–6 g of fresh ginger a day may cause heartburn, stomach irritation or diarrhoea. An NIH review warns of these effects, particularly for sensitive individuals.
- Interactions with medicines: Ginger has a mild blood-thinning effect and may increase the effect of anticoagulants (such as warfarin). Caution is also advised with blood-pressure medicines—speak to your doctor if you take medicines regularly.
6. Conclusion: ginger as natural protection?
Is ginger reliable protection for the immune system?
The answer is somewhere in between: it is not a cure-all, but it can be a valuable aid.
Its pungent compounds, such as gingerol, support immune defences through anti-inflammatory and antibacterial effects, while antioxidants support cells.
Studies show that ginger tea may ease sore throats and support immune defences—especially during colds. But it is not enough for serious infections or as the sole means of prevention.
For everyday use, ginger is a simple addition: 2–4 g a day, for example as tea or in food, offer many benefits without risk.
The important thing is not to take too much and to be cautious if you are taking medicines.
Would you like to try it? Take a look at our recipe for ginger tea to support immunity, or read more in our main article about ginger.
Wild ginger is the most natural ginger and has the highest concentration of active compounds. It is also known as Amazonian or Peruvian ginger. It is smaller and darker than the usual ginger from Asia. You can find it here in our shop.