Ginger
TL;DR
Ancient root used for digestion and inflammation
High evidence for reducing nausea (motion, pregnancy, chemo)
Moderate evidence for reducing muscle pain and joint stiffness
Moderate evidence for blood sugar control
Excellent safety profile
Very cheap: ~$5-10/month
Best for: Nausea, indigestion, joint pain
What it is
Ginger (Zingiber officinale) contains gingerols, which are cousins to the compounds in turmeric. Ginger is a natural 'prokinetic,' meaning it helps the stomach empty faster, which is the key to its anti-nausea and anti-bloat effects. It also acts as a systemic anti-inflammatory by inhibiting COX-2 enzymes.
What the research says
Ginger is a metabolic 'warmer.' Evidence. A 2015 study showed that 2 grams of ginger powder daily lowered fasting blood sugar by 12% in Type 2 diabetics. It also significantly improved HbA1c, making it a powerful, low-cost metabolic adjunct.
Anti-inflammatory and antiplatelet effects theoretically beneficial. Limited direct cardiovascular outcome data.
Ginger on Amazon
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Safety
Extremely safe. High doses can cause mild heartburn. It has a very mild blood-thinning effect.
Interactions
- Blood Thinners: Significant doses may increase bleeding risk.
Dosing
For Nausea: 1 gram as needed. For Metabolic/Joint Support: 1-3 grams of powder daily. Form: Standardized extract or high-quality ginger powder.
Cost
Very cheap. $5-10 per month.
The bottom line
Ginger is a multi-purpose powerhouse. It's the best natural remedy for nausea and a solid supporting player for metabolic health.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.