Ginger
Also known as: Zingiber officinale, ginger root, ginger extract, steamed ginger extract, 6-shogaol, gingerol, gingerdione
Effective Dosage
No established dose from provided studies alone
What the Science Says
Ginger is a flowering plant root used for centuries in cooking and traditional medicine. Clinical trials in the provided studies suggest a standardized steamed ginger extract may reduce body fat, body weight, waist circumference, and triglycerides in overweight adults over 12 weeks. Ginger has also appeared as part of multi-herb formulas that improved liver enzyme levels, and as an aromatherapy oil that reduced menopausal symptoms, though these studies cannot isolate ginger's individual contribution.
What It Doesn't Do
Not proven to work as a standalone treatment for nausea based on these studies — the nausea data here comes from a multi-herb Chinese medicine formula. No human evidence from these papers that it treats psoriasis or heals wounds — those findings are from animal or lab studies only. The liver benefits seen in trials used ginger combined with turmeric, milk thistle, and dandelion, so you can't credit ginger alone. No evidence from these papers it boosts athletic performance on its own.
Evidence-Based Benefits
Reduces nausea (pregnancy, motion sickness, post-surgery). Anti-inflammatory effects.
Moderate EvidenceEffective at: 1-3g fresh ginger or 250-500mg extract
Source: Examine.com, NIH ODS
Absorption & Bioavailability
Unknown from provided studies. The steamed ginger extract (GGE03) was standardized to a specific compound (1-dehydro-6-gingerdione), suggesting bioactive standardization matters, but absorption data was not reported in the provided abstracts.
Red Flags to Watch For
- Most positive findings come from multi-ingredient formulas — impossible to know how much ginger alone contributed
- Animal and lab studies (psoriasis, wound healing, muscle atrophy) cannot be directly applied to humans
- The 12-week body fat RCT used a proprietary standardized extract (GGE03) — off-the-shelf ginger supplements may not match this formulation
- Aromatherapy study had no placebo control for the sensory experience, making results hard to interpret
- Liver studies were conducted in India with small sample sizes and short durations — results need replication
Products Containing Ginger
See how Ginger is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06