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Ginger

Zingiber officinale

Ginger root is the best-supported spice for queasiness, especially the nausea of early pregnancy. It is gentle, familiar and inexpensive.

What it is

Ginger is the rhizome of Zingiber officinale. It is eaten fresh, dried or candied across Asia and Africa and has been used for stomach complaints for thousands of years.

Its pungent compounds are gingerols in fresh root and shogaols, which form when ginger is dried or heated. Dried powder — what goes in a capsule — is richer in shogaols.

What the research says

Nausea in pregnancy

Moderate

This is ginger’s best-supported use. Trials show it can ease nausea and vomiting in early pregnancy.

Period cramps

Mixed

Studies suggest ginger supplements may reduce how severe menstrual cramps feel.

Knee osteoarthritis

Mixed

Oral ginger may help symptoms, but many of the studies are of poor quality.

Chemotherapy and post-surgery nausea

Limited

It is unclear whether ginger adds anything to standard anti-nausea treatment.

Motion sickness

Limited

Most studies have not found a benefit.

Amounts used in studies

Pregnancy studies commonly used about 1 g of dried ginger a day, split into several doses, for a few days to a few weeks. Two of our capsules provide 1 g.

Who should avoid it

  • Pregnancy, unless your midwife or doctor agrees — ginger is likely safe, but they should know.
  • Gallstones, without medical advice.
  • Bleeding disorders, or the two weeks before surgery.

Medicines to watch

  • Blood thinners and anti-platelet medicines: large amounts may add to bleeding risk.
  • Diabetes and blood-pressure medicines: ginger may add to their effect in large amounts.

What to look for when buying

  • Look for dried root powder from a named origin; Nigeria, India and China are the main growers.
  • Ginger is prone to mould in storage. Ask for a microbiology and aflatoxin result.

Common questions

Will it give me heartburn?

It can, especially on an empty stomach. Taking it with food usually helps.

Is a capsule better than ginger tea?

Tea strength varies a lot. Capsules give a fixed dose, which is what the studies used.

Can I use it for travel sickness?

Studies have mostly not found it helpful for motion sickness, so we do not suggest it for that.

Sources

  1. NCCIH — Ginger

Last reviewed 19 October 2026 by Spicewell editorial team. How we write our guides

This guide is general information, not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant, breastfeeding, under 18 or taking medication.