Digestion/Women/Inflammation

Ginger

Rhizome spice that eases nausea, menstrual cramps, and indigestion; most useful for motion sickness or period pain.

Ginger

Rhizome spice that eases nausea, menstrual cramps, and indigestion; most useful for motion sickness or period pain.

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Overview

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Quick Take

Worth trying for nausea or period pain; smaller effects on joints, digestion, and inflammation. Use caution with blood thinners.

Ginger is the underground rhizome of Zingiber officinale, eaten fresh, dried, powdered, candied, or brewed as tea. Its gingerols and shogaols help block serotonin 5-HT3 signaling in the gut and dampen COX/LOX inflammatory pathways. Human trials support it for nausea, primary dysmenorrhea, and osteoarthritis pain, with smaller evidence for indigestion, gastric emptying, and inflammatory markers. People with nausea, period pain, or joint discomfort are most likely to notice benefit.

Proven Benefits

Reduces nausea and vomiting

Relieves menstrual cramps

Reduces osteoarthritis pain

Eases indigestion and bloating

May lower inflammatory markers

May speed gastric emptying

Protocol

Amount

500-2000 mg

Frequency

Divided into 2-3 doses daily, or 30-60 minutes before a nausea trigger

When

For nausea, take 30-60 minutes before travel or in the morning; for pain or digestion, take with meals.

Onset Time

Nausea relief within 30-60 minutes; pain/digestion effects in 1-4 weeks.

Who Should Consider

People with pregnancy-related nausea

Individuals with motion sickness

Women with primary dysmenorrhea

Adults with knee osteoarthritis

People with chronic indigestion

How It Works

Gingerols and shogaols antagonize 5-HT3 receptors in the gut and central nervous system, reducing the vomiting reflex. They also inhibit COX-2, lipoxygenase, and NF-κB signaling, producing anti-inflammatory and analgesic effects that may ease joint and menstrual pain.

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