Ginger: Everything You Need to Know

Teeming with bioactive compounds, ginger (Zingiber officinale) is a global sensation revered for its intense flavour and proposed wellness benefits. Keep reading to find out what you need to know about ginger and its versatile effects.

What is ginger?

Take a look in your kitchen cupboard, and there's a good chance you'll have one of the many forms of ginger to hand, including:

• Ginger spice (powdered)
• Crystallised ginger
• Pickled ginger
• Ginger extract

Typically, people use ginger to add a peppery, sweet taste to food, much like closely related spices cardamom and turmeric. But as we'll soon discover, ginger has much more to offer than just a distinct flavour.

To tap into ginger's proposed benefits, you'll need to turn your attention from the plant's green-purple flowers to the parts you can't see—the root and rhizome (the main stem that runs horizontally underground). Why? Because ginger root contains an abundance of vitamins, minerals (vitamin B3, iron, potassium, zinc, and folate—to name a few), and phytochemicals.^[1]

Ginger root

Before scientists took the time to examine ginger root under a microscope, it was (and still is) sold worldwide for its unique influence on various physiological concerns. In fact, ginger root was such a valuable commodity among Arab merchants that it cost the same as a single sheep in the thirteenth and fourteenth centuries. Back then, of course, the merchants couldn't say precisely why ginger was so influential.

Fortunately, we now know that compounds such as gingerol, paradol, and shogaol contribute to ginger root’s proposed wellness benefits. And it's due to this diverse selection of phytochemicals that ginger root remains "one of the most commonly consumed condiments in the world".^[2]

What are the benefits of ginger?

Ginger's global appeal is unquestionable, but what exactly can you expect from one of the oldest known natural care products on the planet?

Ginger and inflammation

Several health conditions become worse when inflammation gets out of control. In particular, inflammation around joints and connective tissue can make rheumatoid arthritis and osteoarthritis (OA) incredibly painful.

Fortunately, two studies suggest a potential positive link between ginger extract and inflammation. The first, a 2001 paper from the University of Miami, Florida, claims that "highly purified and standardized ginger extract" had a noticeable impact on symptoms of osteoarthritis of the knees.^[3] The second paper details similar results, whereby topical ginger reportedly displayed efficacy toward chronic osteoarthritis symptoms.^[4]

Ginger and nausea

One of ginger's most commonly touted benefits is its influence on nausea and upset stomach, but how does the evidence stack up? While several studies have investigated this phenomenon, a systematic review by South African researchers paints the most compelling picture.^[5],^[6],^[7]

The researchers examined the bibliography database to ascertain the "efficacy of orally administered ginger, as a treatment for NVP in pregnant women". They found that "ginger significantly improved symptoms of nausea compared to a placebo".

However, it's important to highlight that none of the reviewed studies detailed the exact composition of the ginger extract used. As we know, ginger root features dozens of active compounds, and without careful analysis, we can't say which blend is potentially the most effective.

Ginger and the immune system

When researchers from the Raj Kumar Goel Institute of Technology compared conventional and botanical therapies against cold and flu, they found that ginger's influence on well-being may come down to the phytochemicals gingerol and shogaol. Both are thought to "help relieve cold symptoms, suppress coughing and have a mild sedative effect that encourages rest".^[8]

What are the side effects of ginger?

With the widespread appeal of ginger, it would be easy to assume that the plant is without side effects. And, for the most part, this is correct. Ginger root appears generally well-tolerated, at least as a food accompaniment.

Purified ginger extract, however, is much more concentrated, meaning it may cause mild side effects such as heartburn, diarrhoea, and general digestive discomfort. If you have any questions or concerns about the possible side effects of ginger, a doctor or physician should be your first port of call. Only they can provide accurate, case-specific advice.

How to take ginger

Thanks to ginger's versatility and various forms, there are many ways to enjoy its proposed influence. The difficulty in most cases is knowing how much ginger to take, as dosage studies vary from 200–2,000mg daily. The safest approach, it seems, is to follow a reliable manufacturer's recommended dosage guidelines. These should be printed on the product or product packaging.

You'll also need to consider the supplement type, as dosing varies between syrups, capsules, and liquid extracts. We should also mention that many of the studies investigating ginger root focus on its short-term influence (up to twelve weeks). The long-term efficacy and safety of ginger remain under review.

Ginger tea

One of the most accessible forms of ginger is ginger tea, an infused beverage made by boiling the peeled root in milk or water. It won't contain the greatest concentration of gingerol or shagaol—ginger's most influential active compounds—but it's still a tasty and refreshing alternative. And if you aren't a fan of ginger's taste, you can always add a slice of lemon or some honey.

Ginger as part of complex formulas

Another critical aspect of ginger is its role in complex supplement formulas. In fact, ginger extract's influence and adaptability are what make it an essential part of our CBD Immune Booster supplement formula. Ginger is perfectly positioned to bolster your body's well-being by working alongside our full-spectrum hemp extract, vitamins A & D, Echinacea, and more.

Ginger: One of the world's most consumed condiments

Few plants can claim the title of most consumed condiment, but ginger achieves this through its unique, spicy flavour and abundance of active compounds. Most importantly, many of those phytochemicals are linked to potential improvements in well-being.

And if that wasn't encouraging enough, ginger root comes in numerous forms, making it one of the more versatile wellness aids. Provided you take a common-sense approach to consumption and dosing, there's little reason not to try it.

Experience everything nature has to offer with Cibdol CBD Immune Booster and the rest of our complete range of supplements. And to learn more about the role of phytochemicals in well-being, visit the CBD Encyclopedia for everything you need to know.