Ginger: effects, benefits & side effects at a glance

1. Introduction: Ginger — the super-root in the spotlight

Ginger is more than just a spice — this pungent root contains many health-promoting compounds and has been valued as a medicinal plant for thousands of years. Whether for boosting the immune system, supporting digestion or even promoting fat burning, ginger has many beneficial effects on the body and virtually no side effects.

Scientific studies show that ginger contains a range of valuable compounds, including gingerols, shogaols and essential oils, which are responsible for its antioxidant, anti-inflammatory and digestive properties. However, there are some situations in which caution is advised — such as pregnancy, certain medicines or histamine intolerance.

In this article, we take an in-depth look at the effects of ginger, its valuable compounds and different ways to use it, such as ginger tea or capsules, and explain when and how you can sensibly include ginger in your diet.

Contents

1. Introduction: Ginger — the super-root in the spotlight
2. How does ginger affect the body?
   1. Ginger as an antioxidant: protection from free radicals
   2. Ginger & the immune system: support during colds
   3. Ginger & digestion: help for the stomach & gut
   4. Ginger & metabolism: can it help with weight loss?
   5. Ginger & blood pressure: a natural way to lower it?
   6. Ginger & mental wellbeing: effects on hormones & mood
3. What valuable compounds does ginger contain?
4. How to use ginger: tea, powder or raw?
   1. Ginger tea: effects & preparation
   2. Ginger capsules & powder: when are they useful?
5. Does ginger have side effects?
6. Conclusion: Ginger — a true health wonder?

2. How does ginger affect the body?

Ginger has a holistic effect on the body. The bioactive compounds in the root, especially gingerols and shogaols, offer a range of health benefits. They have anti-inflammatory and antioxidant effects and support numerous bodily functions — from digestion to the immune system.

The main areas of effect are:

• Ginger as an antioxidant: Neutralises free radicals and protects cells.
• Ginger & the immune system: Supports the body during colds and infections.
• Ginger & digestion: Helps with digestive discomfort and nausea.
• Ginger & metabolism: May affect fat burning and energy balance.
• Ginger & blood pressure: May affect circulation and vascular health.
• Ginger & mental wellbeing: Effects on hormones and mood. (Read more in our article: Ginger's effects on mental wellbeing & hormones — a natural mood booster)

2.1 Ginger as an antioxidant: protection from free radicals

Free radicals are unstable molecules that cause cell damage and are linked to various conditions such as cardiovascular disease, cancer and premature skin ageing. Ginger contains a range of antioxidant compounds. The best known are gingerols and shogaols, which may reduce oxidative stress.

Scientific studies show that ginger may increase the activity of the body's own antioxidants, such as glutathione, while also inhibiting oxidative processes. This may help reduce inflammation and strengthen the immune system.

Ginger's healthy antioxidant properties make it particularly valuable for people who want to protect their body from the harmful effects of environmental toxins, stress and an unhealthy diet. Regular use may support cell health in the long term and lower the risk of many chronic diseases.

2.2 Ginger & the immune system: support during colds

For centuries, ginger, like hibiscus tea, has been used as a natural way to support the immune system. Its antiviral, antibacterial and anti-inflammatory properties make it especially valuable when colds are common.

Studies show that the gingerols and shogaols have anti-inflammatory effects and may help ward off pathogens. Ginger may also stimulate the production of interferons — proteins that help the body fight viruses.

Another benefit of ginger during colds is its mucus-clearing effect. It promotes circulation and may help loosen stubborn mucus in the airways and clear it. This can ease coughs and sore throats.

How ginger supports the immune system

• Anti-inflammatory effect: Gingerols in ginger inhibit inflammatory messengers, which may ease the strain on the immune system. 
• Antiviral & antibacterial properties: Ginger extracts have a strong effect against viruses and bacteria that commonly cause colds or flu. 
• Immune cell support: Ginger supports the production and activity of immune cells such as macrophages and T cells, which fight pathogens. 
• Protection from oxidative stress: Antioxidant compounds in ginger reduce cell damage caused by free radicals and strengthen the body's overall resilience. 

2.3 Ginger & digestion: help with digestive discomfort

Ginger has been known for centuries as a natural remedy for digestive complaints. Its bioactive compounds support digestion, ease nausea and may reduce bloating. It has been shown that ginger speeds up gastric emptying, which may lead to better digestion and a reduction in digestive discomfort.

Research also suggests that ginger may stimulate digestive juice production, thereby improving nutrient absorption. Its anti-inflammatory properties may also help ease stomach irritation and lower the risk of stomach ulcers.

How ginger supports digestion

• Promotes stomach motility: Ginger may speed up gastric emptying and so ease digestive discomfort. 
• Eases nausea & vomiting: Ginger has a proven effect against nausea, particularly with motion sickness, pregnancy sickness and after surgery. 
• Reduces bloating & fullness: Its anti-inflammatory properties help reduce bloating and support a healthy gut microbiome.
• Soothes the stomach: Ginger has an antispasmodic effect and may help with irritable stomach or irritable bowel syndrome.

2.4 Ginger & circulation: support for the heart & blood pressure

Ginger may have a positive effect on the cardiovascular system. Studies show that its active compounds, especially gingerols and shogaols, may help regulate blood pressure, improve circulation and lower the risk of cardiovascular disease. One study found that ginger has blood-pressure-lowering properties, by widening blood vessels and promoting circulation.

Another benefit of ginger is its cholesterol-lowering effect. Research suggests that ginger may help lower LDL cholesterol (bad cholesterol) while raising HDL cholesterol (good cholesterol). This supports overall heart health and may, in the long term, reduce the risk of atherosclerosis. 

Scientific findings on ginger and cardiovascular health

• Blood pressure regulation: Ginger may lower blood pressure by widening blood vessels and improving circulation. Source.
• Cholesterol levels: Regular use of ginger may help lower bad LDL cholesterol and raise healthy HDL cholesterol. Source.
• Circulation: The pungent compounds in ginger promote circulation, which may benefit heart health. Source.

2.5 Ginger & mental wellbeing: effects on hormones & mood

Ginger is known not only for its physical health benefits but may also have a beneficial effect on mental health. Its compounds affect various mechanisms in the body that influence hormones and mood.

A notable effect attributed to ginger is its ability to regulate the oestrogen balance. Ginger may help balance natural oestrogen levels by binding xenoestrogens — environmental substances whose effects in the body mimic those of oestrogen and may cause an imbalance. By binding these substances, ginger supports hormonal balance and may also ease premenstrual symptoms. [Source]

Ginger is also credited with a mood-lifting effect. As with hot spices such as chilli, eating ginger may promote the release of endorphins, the so-called “happy hormones”. This may contribute to an improvement in mood and a greater sense of wellbeing.

In addition, ginger's anti-inflammatory properties may help ease menstrual pain. [Source]

Our in-depth article on ginger's effects on hormones and mental wellbeing explains which active compounds, according to studies, may have a positive effect on your mental health. 

3. What valuable compounds does ginger contain?

Ginger is a true nutrient powerhouse, containing many health-promoting compounds that contribute to its benefits. As well as essential oils and plant compounds such as gingerols and shogaols, ginger also provides important vitamins and minerals. This combination makes it a powerful natural remedy.

The following compounds are particularly noteworthy:

• Gingerols & shogaols: These bioactive compounds give ginger its pungency and are largely responsible for its anti-inflammatory, pain-relieving and metabolism-boosting properties.
• Essential oils: Ginger contains various essential oils, including zingiberene and curcumene, known for their distinctive aroma and digestive effects. 
• Vitamins: Ginger provides vitamin C, which supports the immune system, as well as various B vitamins, which are important for energy metabolism and nerve function. 
• Minerals: Potassium, magnesium and iron help support muscle function, the cardiovascular system and the production of red blood cells. 
• Flavonoids & polyphenols: These plant compounds act as antioxidants, protect cells from oxidative stress and support heart health. 

4. How to use ginger: tea, powder or raw?

Ginger can be consumed in different ways — as a fresh root, tea, powder or even in capsule form. Each has its own benefits and is suitable for different purposes. Fresh ginger contains particularly high levels of essential oils, while ginger powder is more concentrated and keeps for longer.

Ginger tea is the most popular way to enjoy its health-promoting properties in a soothing hot or cold drink.

Below, we look at the pros and cons of the different ways to use ginger and share practical tips for getting the most out of this healthy root.

4.1 How to prepare ginger tea

Ginger tea is the easiest way to enjoy the root's health benefits. How to prepare ginger tea:

• Dried ginger (about 1–2 tsp) Tip: Our ginger from Amazonian forest gardens is particularly intense and nutrient-rich. 
• Bring water (250–400 ml) to the boil and pour it over the ginger.
• Steeping time: Leave to infuse for 5–10 minutes, depending on how strong you like it.
• To finish: Add lemon, honey or turmeric to taste.

The combination of ginger and hibiscus tea is particularly good for an immune-boosting tea. Both teas contain an exceptionally high amount of vitamin C, essential oils and acids, which have antibacterial, antiviral, mucus-clearing and soothing effects.

Read our in-depth article on the effects of hibiscus during a cold HERE.

4.2 Ginger capsules — when are they useful?

These forms offer a convenient way to enjoy the health benefits of ginger — especially for people who don't like the strong taste of fresh root or want an easy option when they're out and about.

When are ginger capsules useful?

• Targeted intake: Ginger capsules provide a standardised amount of active compounds.
• Travel sickness: Studies show that ginger capsules may help reduce nausea while travelling.
• Pain relief: Because of its anti-inflammatory properties, ginger may help with muscle and joint discomfort.
• Digestive support: Ginger capsules may ease bloating and stomach problems.

5. Does ginger have side effects?

Although ginger has many health benefits, there are some situations in which side effects may occur. 

Typical side effects of ginger

• Digestive discomfort: In high doses, ginger may irritate the stomach lining and cause heartburn or stomach pain.
• Blood-thinning effect: Ginger may affect blood clotting, which could cause problems, particularly for people taking blood-thinning medicines.
• Low blood pressure: Ginger may lower blood pressure, which could make people who already have low blood pressure feel dizzy. This property may of course also be beneficial. Ginger can, for example, be combined with hibiscus tea, which also has a strong blood-pressure-lowering effect.

When should ginger be avoided?

• During pregnancy: Ginger is often used for nausea, but in high amounts it could trigger premature contractions as a side effect.
• With blood-clotting disorders: People with blood-clotting disorders or who are due to have surgery should avoid ginger.
• With histamine intolerance: Ginger may affect the release of histamine in the body and worsen symptoms — even though ginger itself is not a source of histamine. 

6. Conclusion: Ginger — a true health wonder?

This versatile root has a range of health-promoting properties. It supports the immune system, helps with digestive discomfort, may regulate blood pressure and has a positive effect on mental wellbeing. Ginger also contains valuable compounds such as gingerols and shogaols, which are responsible for its antioxidant and anti-inflammatory effects.

Ginger tea is an easy way to work ginger into your daily routine, especially in dried form. If you prefer a more concentrated form, you can use ginger capsules or powder, which can also be very healthy if properly processed. One particularly intense variety is Amazonian ginger, which is smaller but sweeter and hotter in flavour than the large, conventional ginger from Asia. 

However, ginger isn't suitable for everyone: people with histamine intolerance, blood-clotting disorders or low blood pressure should be cautious about consuming it. Ginger may also cause side effects during pregnancy or when taken with certain medicines.

In summary, ginger is one of the most versatile medicinal plants, offering more than just great flavour — it also has numerous proven health benefits.