Ginger

Zingiber officinale Extract

Also known as: Ginger extract, Gingerols

Food-Derived

Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026

Evidence ★★★☆☆3/5

Best for

Metabolic syndrome

Typical dose1-2 g/day extract

SafetyNo significant concerns

Onset2–4 weeks

Cost$5-12/mo

References3 studies cited

TL;DR

Ancient root used for digestion and inflammation
High evidence for reducing nausea (motion, pregnancy, chemo)
Moderate evidence for reducing muscle pain and joint stiffness
Moderate evidence for blood sugar control
Excellent safety profile
Very cheap: ~$5-10/month
Best for: Nausea, indigestion, joint pain

What it is

Ginger (Zingiber officinale) contains gingerols, which are cousins to the compounds in turmeric. Ginger is a natural 'prokinetic,' meaning it helps the stomach empty faster, which is the key to its anti-nausea and anti-bloat effects. It also acts as a systemic anti-inflammatory by inhibiting COX-2 enzymes.

What the research says

Metabolic syndromeRelevance: Moderate

Evidence

3/5

Onset speed

3/5

Typical dose: 1-2 g/day extract

Ginger is a metabolic 'warmer.' Evidence. A 2015 study showed that 2 grams of ginger powder daily lowered fasting blood sugar by 12% in Type 2 diabetics. It also significantly improved HbA1c, making it a powerful, low-cost metabolic adjunct. ^[1]^[2]^[3]

Heart diseaseRelevance: Low

Evidence

2.5/5

Onset speed

2/5

Typical dose: 1-2 g/day

Antiplatelet and anti-inflammatory effects suggest cardiovascular benefits, but direct outcome data remains limited [ref2]. The Alizadeh-Navaei study showed improved lipid profiles, which supports cardiovascular risk reduction indirectly.

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Ginger on Amazon

$5-12/mo (estimated)

See on Amazon →

Safety

Extremely safe. High doses can cause mild heartburn. It has a very mild blood-thinning effect.

Interactions

Blood Thinners: Significant doses may increase bleeding risk.

Dosing

For Nausea: 1 gram as needed. For Metabolic/Joint Support: 1-3 grams of powder daily. Form: Standardized extract or high-quality ginger powder.

Cost

Very cheap. $5-10 per month.

The bottom line

Ginger is a multi-purpose powerhouse. It's the best natural remedy for nausea and a solid supporting player for metabolic health.

References

Zhu J, Chen H, Song Z, et al. Effects of ginger (Zingiber officinale) on type 2 diabetes mellitus and components of the metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials. Evid Based Complement Alternat Med. 2018;2018:5692962.
Meta-analysisMetabolic syndromePubMed →
Alizadeh-Navaei R, Roozbeh F, Saravi M, et al. Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial. Saudi Med J. 2008;29(9):1280-1284.
RCTMetabolic syndromeHeart diseasePubMed →
Maharlouei N, Tabrizi R, Lankarani KB, et al. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(11):1753-1766.
Meta-analysisMetabolic syndromePubMed →

Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.

This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.