Ginger root has been used for culinary and medicinal purposes for thousands of years. Derived from the Zingiber officinale plant, ginger can be consumed raw or cooked. Its warm, spicy flavor makes it a popular ingredient in dishes like curries and soups, and teas.
In addition to its culinary
uses, ginger root has been consumed for health purposes since ancient times.
Ginger is widely used in traditional Asian medicine systems such as Traditional
Chinese Medicine (TCM) to treat a variety of ailments, from colds to arthritis.
Ginger contains over 100 active
compounds, including gingerols, shogaols, and paradols, which are thought to be
responsible for its health benefits.
When taken as a supplement,
ginger has been associated with a number of health benefits, including reducing
inflammation and improving outcomes in people with certain diseases, like type 2 diabetes.
Here’s everything you need
to know about ginger supplements, including potential benefits, risks, side
effects, and how to use ginger supplements safely.
It May Help Reduce Inflammation and Cellular Damage
Ginger contains
anti-inflammatory substances, including the phenolic compounds shogaols,
gingerols, and zingerone. These compounds work by inhibiting certain proinflammatory
pathways in the body, like the nuclear factor-κB (NF-κB) signaling pathway, and
decreasing levels of inflammatory proteins such as tumor necrosis factor α
(TNF-α) and interleukin-6 (IL-6).
Studies show that ginger
supplements are effective for reducing markers of inflammation in the body such
as IL-6, TNF-α, and high-sensitivity C-reactive protein (hs-CRP). Supplementing
with ginger may help reduce symptoms of inflammatory conditions like arthritis.
A 2020 review of 109
randomized controlled trials—including eight that investigated the
anti-inflammatory effects of ginger—found that ginger supplements were
effective for reducing pain and inflammatory markers in people with
osteoarthritis and rheumatoid arthritis.
A 2022 review also concluded
that ginger supplements were effective for reducing symptoms of some
inflammatory diseases such as arthritis.
Ginger may also help reduce
markers of oxidative stress, a condition that occurs when molecules called
reactive oxygen species (ROS) overwhelm the body’s antioxidant defenses, which
leads to cellular damage.
In a 2015 study in 41
people with type 2 diabetes, the participants who were supplemented with two
grams of ginger powder per day for 12 weeks had significant reductions in blood
levels of a biomarker of oxidative stress called malondialdehyde, compared to
the control group.
Secrets of People
Who Never Get Sick
It Could Protect Against Heart Disease
Having elevated levels of
blood sugar, blood pressure, and certain blood lipids can increase your risk of
developing heart disease. In addition to following a
nutritious diet and leading a healthy lifestyle, consuming ginger may help
protect against heart disease.
Studies show that people
who consume ginger regularly in their diets have a lower risk of high blood pressure and coronary heart
disease compared to people who don’t.
Plus, ginger supplements
have been shown to reduce heart disease risk factors in people at a higher risk
for developing heart disease, including people with diabetes.
A 2018 review that included
10 studies on people with type 2 diabetes found that supplementation with one
to three grams of ginger daily for six to 12 weeks led to significant
improvements in their blood lipid profile and markers of short and long-term
blood sugar control.
Another 2018 review of 12
studies found that ginger supplementation was effective for lowering
triglyceride and LDL cholesterol levels. Interestingly,
the researchers found that doses of ginger under two grams per day were more
effective for reducing triglyceride and total cholesterol levels than higher
doses.
It May Be Effective for People With Diabetes
Supplementing with ginger
may be a helpful way for people with type 2 diabetes to improve their blood
sugar control and reduce their risk of heart disease.
In a 2020 study that
included 103 people with type 2 diabetes, the participants who supplemented
with 1.2 grams of ginger per day for three months experienced a greater
reduction in total cholesterol and fasting blood sugar levels compared to those
who took a placebo.
A 2022 review also found
that ginger supplementation led to significant reductions in fasting blood
sugar, the long-term blood sugar control marker hemoglobin A1c (HbA1c), and
both systolic and diastolic blood pressure levels in people with type 2
diabetes compared to control groups,
How Is Type 2
Diabetes Diagnosed?
It May Be Helpful for Treating Nausea
Certain compounds found in
ginger, like shogaol and gingerols, may help reduce nausea by stimulating the flow of saliva
and gastric secretions, accelerating gastric emptying, and blocking the
neurotransmitter serotonin from
binding to certain receptors in the brain.
Ginger supplements have
been shown to be effective for treating nausea in pregnant women as well as
nausea related to chemotherapy and surgery.
For example, a 2022 review
that included 13 studies found that ginger supplements significantly improved
nausea in pregnant women compared to placebo treatments. The researchers found
that ginger was more effective for reducing nausea than vitamin B6, which is
another supplement commonly recommended to treat pregnancy-related nausea.
Ginger supplements appear
to be safe during pregnancy, but pregnant women should always clear dietary
supplements with their healthcare providers to ensure safety.
Early Pregnancy
Symptoms You Need to Know About
It May Support Weight Loss
Although diet and physical
activity are the most important factors in reaching and maintaining a healthy
weight, research suggests that ginger supplements may help encourage weight loss in some people.
A 2019 review that included
14 studies found that supplementation with ginger significantly reduced body
weight and waist-to-hip ratio in people with overweight or obesity.
Waist-to-hip ratio is a measurement that compares your hip size to your waist
size. A higher ratio indicates more abdominal fat, which is linked to increased
disease risk.
Researchers think that
ginger may help stimulate weight loss by enhancing fat burning, inhibiting fat
absorption in the digestive tract, and reducing appetite. Although these
findings are encouraging, more research is needed to understand how ginger
impacts body weight and weight loss efforts.
11 Ways To Get Rid
of Belly Fat
How to Take Ginger
Ginger is available in many
forms, such as capsules, tablets, powders, and liquid supplements. When you
take ginger depends on what you’re hoping to treat. For example, in the 2020
study that found that ginger supplements were effective for reducing blood sugar
and cholesterol in people with diabetes, the participants were instructed to
take two ginger capsules per day, one 30 minutes before breakfast and the other
30 minutes before lunch.
Many studies that have
investigated the effects of ginger on human health have used divided doses,
meaning smaller doses of ginger were taken multiple times per day.5
In addition to taking
ginger supplements, ginger can also be consumed in its fresh or dried form by
adding it to recipes and beverages like teas and smoothies.
Dosage
Typical doses of ginger
used in research studies range from one to three grams per day. However, higher
and lower doses have also been used to treat various health conditions.
Keep in mind that more
isn’t necessarily better when it comes to ginger supplements. For example, a
2018 review found that doses of ginger that provided under two grams per day
were more effective for reducing triglyceride and total cholesterol levels than
doses exceeding two grams.
If you have questions
related to ginger dosing, it’s best to contact a qualified healthcare provider
for advice. They can recommend an effective and appropriate dose of ginger
based on your health history and what you’re hoping to treat.
Is Ginger Safe?
Ginger appears to be safe,
even when taken in high doses of up to four grams per day.
However, ginger may lead to
side effects when taken in larger doses. For example, ginger supplements may
cause digestive symptoms like diarrhea,
heartburn, and acid reflux when taken in doses exceeding
six grams per day.
Some research suggests that
taking high doses of ginger may also affect your body’s ability to clot blood,
which can increase the risk of excessive bleeding. This is why people who are
undergoing surgery, people with bleeding disorders, and those taking
blood-thinning medications should generally avoid consuming large doses of
ginger. Keep in mind that research in this area is conflicting, with some
studies finding that ginger has no effect on blood clotting. More research is
needed to understand the risks of ginger supplementation for those undergoing surgery
or those with bleeding disorders,
Ginger supplements should
be avoided by people who have gallstones, as ginger has been shown to
stimulate bile acid secretion, which can increase the formation of gallstones.
Lastly, even though many
studies suggest that ginger supplements are safe and effective for reducing
nausea during pregnancy, you should always consult your healthcare provider
before taking a ginger supplement if you’re pregnant. They can help you decide
whether ginger supplements are a safe choice for your specific health
needs.
Potential Drug Interactions
Like many other dietary
supplements, ginger has been shown to interact with several commonly prescribed
medications, such as:
- Non-steroidal anti-inflammatory drugs (NSAIDs): When
used alongside certain anti-inflammatory drugs, like ibuprofen, ginger may
increase the risk of bleeding.
- Blood thinners: Although research is
conflicting, ginger may inhibit blood clotting, which may increase
bleeding risk.
- Diabetes medications: People
using blood sugar-lowering medications should speak with their healthcare
provider before taking ginger supplements, as ginger has been shown to
reduce blood sugar levels.
- Immunosuppressive drugs: Ginger
may increase or decrease blood levels of certain immunosuppressive drugs,
such as tacrolimus and cyclosporine.
Even though ginger has a
strong safety profile, it may interact with several medications. If you’re
currently taking one or more medications, speak with your healthcare provider
before adding ginger supplements into your routine.
What to Look For
When picking out a ginger
supplement, you’ll want to choose a product from a trusted brand that adheres
to strict safety and quality guidelines.
Whenever possible, purchase
supplements from manufacturers that hire third-party labs to test their
products for purity and potency, which helps improve supplement safety.
Keep in mind that you can
also increase your consumption of ginger by adding more fresh or powdered
ginger to your diet. Try adding freshly ground ginger into smoothies, soups,
and dressings and using powdered ginger to flavor recipes like baked goods and
soups. Additionally, fresh or powdered ginger can be combined with other spices
like turmeric and cinnamon and enjoyed as a
hot or cold tea.
Can You Take Too Much Ginger
Taking ginger in doses of
up to four grams per day appears to be safe and well-tolerated. Most studies
have shown that ginger supplements providing one to three grams of ginger per
day may be helpful for conditions like arthritis and diabetes.
Health experts advise
against exceeding four grams per day as doses higher than this are more likely
to cause side effects like diarrhea and heartburn.
Side Effects of Ginger
Ginger may cause the
following side effects, especially when taken in doses exceeding four grams per
day:
- Acid reflux
- Heartburn
- Diarrhea
- Allergic reactions
- Abnormal heart beat
- Low blood pressure
If you experience any of
these symptoms after taking a ginger supplement, stop taking the supplement and
contact a healthcare professional for advice.
A Quick Review
Ginger contains a variety
of compounds that have therapeutic effects in the body.
When taken as a supplement,
studies show that ginger may benefit those with health conditions like type 2
diabetes and arthritis and may be helpful for reducing nausea and inflammation.
What’s more, ginger supplements could help protect against heart disease and
may encourage weight loss in certain populations.
Ginger supplements are
relatively safe, but they aren’t appropriate for everyone. If you’re interested
in taking a ginger supplement, consider speaking with your healthcare provider
first. They can help you decide whether a ginger supplement is a good choice
for your specific health needs.
No comments:
Post a Comment