Ginger
Also known as: Ginger extract, Zingiber officinale
A gingerol- and shogaol-rich root extract with solid evidence for nausea relief, digestive comfort, and anti-inflammatory activity via COX/LOX pathway modulation.
What It Is
Ginger is the rhizome of Zingiber officinale, used both as a culinary spice and, at concentrated doses, as a supplement. Its bioactive compounds, gingerols and shogaols, are responsible for most of its studied effects on digestion and inflammation.
What the Evidence Shows
- Nausea relief: One of the better-evidenced natural options for nausea and motion sickness, working through the same gut serotonin receptor pathway targeted by common anti-nausea medications.
- Digestive comfort: Supports gastric emptying and motility, helpful for bloating and sluggish digestion.
- Anti-inflammatory activity: Gingerols inhibit the same COX/LOX inflammatory enzymes targeted by NSAIDs, contributing to reported benefits for joint and muscle discomfort.
Dosing
General use: 250–1,000 mg standardized extract per day.
For nausea: 500–1,000 mg taken before travel or before meals.
Safety Profile
Well tolerated for most adults. At high doses it may mildly potentiate blood-thinning medications, so check with a physician if you're on anticoagulants. Mild heartburn is the most common side effect. Beyond ordinary culinary amounts, pregnant women should consult their physician before supplementing.
Practical Notes
- Ginger pairs well with turmeric ... both act on overlapping anti-inflammatory pathways.
- Ginger has a long history in Traditional Chinese Medicine (Shēng Jiāng, 生姜), traditionally used to warm the middle and settle the stomach. See our Natural Herb Library link below for that traditional-use context.