Updated: October 2026
In short: Ginger contains pungent compounds such as gingerols and shogaols. Studies mainly look at its effect on nausea, period pain and knee osteoarthritis. According to the NCCIH there are indications for pregnancy nausea, while for motion sickness, studies mostly show no effect. As a food, ginger is considered well tolerated; in higher amounts it can irritate the stomach. As of October 2026.
Ginger is in tea, soup and shots. Here you'll see what the evidence really offers, without healing claims.
What's in ginger?
The root contains essential oils and pungent compounds, mainly gingerols (in fresh ginger) and shogaols (formed during drying and heating). These compounds are responsible for the heat and are at the centre of research. Ginger has traditionally been used in cooking and herbal medicine, among other things for digestive complaints, colds and asthma.
Important for putting it in context: a root is not a medicine. The amount of pungent compounds varies by variety, freshness and preparation. A slice in tea delivers much less than a concentrated shot or ginger powder in capsule form. Studies often work with capsules and standardised extracts, not with what you grate into your cup in everyday life.
Does ginger help against nausea?
In part. According to the US NCCIH, ginger can be helpful for nausea and vomiting in pregnancy. For motion sickness, studies have generally shown no effect. For nausea from chemotherapy, it's unclear whether ginger adds anything to standard treatment, and after operations the effect is also not clear-cut.
| Situation | Assessment according to NCCIH |
|---|---|
| Pregnancy nausea | can be helpful |
| Motion sickness | studies mostly without effect |
| Nausea from chemotherapy | unclear |
| Nausea after operations | unclear |
The British NHS also writes that there is some evidence that ginger can ease nausea in pregnancy. If you are pregnant, please ask at the pharmacy before taking ginger supplements. You can read more in the article Ginger Shot During Pregnancy.
Does ginger have an anti-inflammatory effect?
The research on this is mixed. Ginger supplements are studied for joint complaints. According to the NCCIH, ginger supplements taken by mouth might help with knee osteoarthritis, though a large part of the studies were of low quality. Ginger applied to the skin showed no benefit for joint complaints. For period pain, studies suggest that ginger may reduce the severity of cramps.
For everyday life that means: a ginger tea doesn't replace treatment. With persistent joint or cycle complaints, the cause belongs in a doctor's hands. Ginger can be an addition if you like it and tolerate it.
An honest sentence to finish: good studies on a single food are rare. That's why almost every overview says more research is needed. That's not a lack of seriousness but the usual state of nutrition science.
How much ginger is harmless?
We can't give you a uniform daily maximum that we have verified here, because the NCCIH page gives no dosage and the studies work with very different amounts and preparations. Use as a spice and in small portions is usual. A recipe for a homemade shot that Healthline presents names about 30 ml per day.
In practice a self-test helps: start with a small amount with a meal and watch how your stomach reacts. If you take supplements in capsule form, follow the manufacturer's instructions on the packaging. How much makes sense for a shot is in the article Ginger Shot: How Much Per Day?
Worked example for orientation: 30 ml is about two tablespoons. A single frank. bottle has 60 ml (Energy) or 95 ml (Immunity). With the bigger bottles, you can split the shot and spread it across the day.
What's the best way to take in ginger in everyday life?
Most simply as a spice: ginger fits in soups, curries, salad dressings and smoothies. Freshly grated, it tastes more intense than dried; the powder keeps longer and is easy to dose. For tea, pour hot water over a few thin slices and let them steep for a few minutes.
A day example that makes the amount tangible: two thin slices in tea in the morning, some grated ginger in the soup at lunch, a thumbnail-sized piece in the vegetable curry in the evening. That's normal kitchen consumption, with no concentrate at all. If you also drink a shot, it's best to do so with a meal.
Good to know: when heated, gingerols partly convert into shogaols. Whether that makes a difference for you is not conclusively settled scientifically. What matters is that you enjoy eating ginger and it agrees with you. If it's too hot for you, mix it with apple or carrot, as in our article Is Spicy Food Good for the Body?
What side effects can ginger have?
In studies with ginger taken by mouth, the root was mostly well tolerated. The NCCIH names stomach complaints, heartburn, diarrhoea and irritation in the mouth and throat as possible side effects. The more concentrated and the emptier your stomach, the sooner it makes itself felt.
- With heartburn or a sensitive stomach: after eating rather than on an empty stomach.
- With an allergy to ginger: avoid.
- With gallbladder conditions: seek medical advice first.
- With blood-thinning medication or diabetes medication: Healthline points out that ginger may have an effect on blood clotting and blood sugar; the evidence is mixed. Talk to your doctor or pharmacist beforehand.
The NCCIH generally stresses that some plant compounds and medications can influence each other unfavourably. If you take medication, check ginger supplements beforehand.
Fresh ginger, tea or shot: what's the difference?
Fresh ginger is the unprocessed form and suits cooking and tea. A Ginger Shot is a small, concentrated drink, usually with lemon, orange or turmeric. Healthline points out that most research is done with high-dose ginger supplements and not with shots, so direct evidence for shots is limited.
| Form | Typical use | Note |
|---|---|---|
| Fresh root | Tea, soup, stir-fry | Amount easy to dose |
| Ginger Shot | small drink, 60 to 95 ml at frank. | more concentrated, watch your stomach |
| Capsules | often used in studies | follow manufacturer's instructions |
Our assessment is in the article Ginger Shot: What's Inside.
Matching picks from frank.
If you want to bring ginger into your day without fuss: the Organic Ginger Shot Immunity combines ginger with turmeric, pepper, orange, echinacea and acerola. The 95 ml bottle costs from €2.50 per shot (as of October 2026). A shot doesn't replace a balanced diet but is a convenient addition.
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Frequently asked questions about ginger effects
What does ginger do in the body?
Studies mainly look at effects on nausea, period pain and joint complaints. According to the NCCIH, the best indications are for pregnancy nausea, mostly not for motion sickness.
Is ginger anti-inflammatory?
It's being researched in that direction. For knee osteoarthritis, supplements taken by mouth might help, but according to the NCCIH the studies were often of low quality.
What side effects does ginger have?
Stomach complaints, heartburn, diarrhoea and irritation in the mouth and throat are possible. If you take medication or have pre-existing conditions, talk to your doctor or pharmacist beforehand.
Can I take ginger in pregnancy?
According to the NCCIH, ginger supplements can be safe in pregnancy, but only after consultation. The NHS advises asking the pharmacy before ginger supplements.
Is a Ginger Shot better than fresh ginger?
Not necessarily. A shot is more concentrated and more convenient; fresh ginger is easier to dose. According to Healthline, the evidence for shots is limited.
Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
