Ginger has been used for centuries as a spice and traditional remedy, and today it is commonly added to tea, meals, smoothies, and dietary supplements. But while ginger may offer some health benefits, consuming large amounts—particularly in concentrated supplement form—is not necessarily appropriate for everyone.
So, what actually happens when you consume ginger regularly? And are the warnings sometimes seen online about ginger supported by medical evidence?
Here is what current research tells us.
Ginger May Help With Nausea
One of the best-studied uses of ginger is nausea.
Research suggests that ginger may help reduce nausea and vomiting associated with pregnancy. However, evidence for other types of nausea is less consistent. For example, studies have generally not shown strong evidence that ginger prevents motion sickness. (NCCIH)
This doesn’t mean ginger is a cure for nausea, but it may be helpful for some people and some specific situations.
It May Help With Menstrual Cramps
Ginger supplements have also been studied for menstrual pain.
According to the National Center for Complementary and Integrative Health (NCCIH), research suggests that ginger dietary supplements might help reduce the severity of menstrual cramps. However, studies vary in quality, so more research is needed. (NCCIH)
Ginger Can Cause Stomach Problems
Despite being traditionally used for digestive discomfort, ginger can actually cause digestive symptoms in some people.
Reported side effects include:
- Heartburn
- Abdominal discomfort
- Diarrhea
- Gas
- Mouth or throat irritation
These effects may be more noticeable when ginger is consumed in larger or concentrated amounts. (NCCIH)
If drinking strong ginger tea or taking a ginger supplement consistently causes stomach irritation, reducing the amount or stopping it may be appropriate.
The Important Difference: Food vs. Supplements
This is one of the most important points.
Adding a small amount of fresh ginger to food or occasionally drinking ginger tea is very different from taking a concentrated ginger extract or high-dose supplement.
Dietary supplements can contain substantially more concentrated ingredients than ordinary foods, and the safety and effectiveness of supplements can vary between products. NCCIH also notes that supplements can interact with medications or present risks for people with certain medical conditions. (NCCIH)
Therefore, claims about “ginger” should not automatically be applied to every form or dose.
Could Ginger Affect Blood Clotting?
This is one area where people taking certain medications should be especially cautious.
There have been concerns that concentrated ginger supplements could affect platelet function and potentially increase bleeding risk when combined with blood-thinning medications. However, the evidence about clinically significant interactions is not conclusive. (NCCIH)
If you take warfarin or another anticoagulant/antiplatelet medication, don’t start taking concentrated ginger supplements without discussing it with your doctor or pharmacist.
The same principle applies to people preparing for surgery.
What About Blood Sugar?
Ginger has also been studied for effects on blood glucose. There is concern that concentrated ginger supplements could potentially add to the blood-sugar-lowering effects of insulin or diabetes medications, although the clinical significance isn’t fully established. (Memorial Sloan Kettering Cancer Center)
Anyone taking medication to control blood sugar should therefore discuss regular high-dose ginger supplementation with a healthcare professional.
People With Gallstones Should Be Careful
Another important consideration involves gallstones.
Medical sources advise caution with ginger supplements in people with gallstone disease because ginger may increase bile flow. (NCCIH)
If you have gallstones, ask your healthcare provider before using concentrated ginger products.
Is Ginger Dangerous?
For most people, ginger consumed in ordinary food amounts is a common culinary ingredient. Research has also used ginger supplements without major safety problems in many studies.
But “natural” does not automatically mean “risk-free.”
The potential for side effects and medication interactions becomes more relevant when ginger is taken in concentrated supplement form. (NCCIH)
Ginger During Pregnancy
Ginger has been studied for pregnancy-related nausea, and research suggests it may help with mild nausea and vomiting during pregnancy.
However, anyone who is pregnant and considering a ginger supplement should discuss it with a healthcare professional first. NCCIH notes that the evidence regarding safety during pregnancy is not conclusive, and relatively little is known about safety while breastfeeding. (NCCIH)
How Much Ginger Should You Take?
There is no single amount that is appropriate for everyone.
The amount used in studies varies depending on the purpose and the form of ginger. Fresh ginger, ginger tea, powdered ginger, capsules, and concentrated extracts are not equivalent.
Instead of assuming that more ginger means greater health benefits, consider how you’re consuming it and why.
For someone who simply enjoys ginger in cooking or tea, there may be no reason to use a concentrated supplement unless there is a specific reason to do so.
The Bottom Line
Ginger isn’t a miracle cure, but neither is it something that most people need to fear.
Research suggests that ginger may help with certain types of nausea and may reduce menstrual-cramp severity, while side effects can include heartburn, stomach discomfort, diarrhea, and mouth or throat irritation. (NCCIH)
The biggest concerns arise when ginger is taken in concentrated supplement form, particularly by people taking medications or living with conditions that could make interactions important.
If you take blood thinners, diabetes medication, have gallstones, are pregnant, or are preparing for surgery, talk with a healthcare professional before regularly using concentrated ginger supplements.
And remember: claims that doctors have discovered that ginger is universally harmful—or universally beneficial—are both misleading. The effects depend on the amount, the form, the individual, and the reason for taking it.