Ginger root has been used for thousands of years for culinary and medicinal purposes. Ginger, which is derived from the Zingiber officinale plant, can be eaten fresh or cooked. Its warm, spicy flavor makes it a favorite addition to curries, soups, and teas.
Ginger root has been utilized for health purposes and culinary purposes since ancient times. Ginger is commonly used in traditional Asian medicine systems like Traditional Chinese Medicine (TCM) to cure various diseases ranging from colds to arthritis.
Ginger has been linked to various health advantages when taken as a supplement, including reduced inflammation and improved outcomes in persons with certain conditions.
Here’s everything you need to know about ginger supplements, including their possible advantages, hazards, and side effects and how to use them properly.
Benefits of Ginger
Ginger is considered to have over 100 active chemicals, including gingerols, shogaols, and parasols, which are responsible for its health effects.
Taking ginger supplements in various doses and forms has been shown in studies to improve the health of people with certain medical conditions, reduce nausea, and promote weight loss.
It May help Reduce Inflammation and Cellular Damage
Ginger contains anti-inflammatory chemicals such as shogaols, gingerols, and zingerone, which are phenolic compounds. These drugs function by suppressing particular proinflammatory pathways in the body, such as the nuclear factor-B (NF-B) signaling pathway, as well as reducing levels of inflammatory proteins like tumor necrosis factor (TNF-) and interleukin-6 (IL-6).
Ginger supplements have been shown in studies to reduce inflammation indicators such as IL-6, TNF-, and high-sensitivity C-reactive protein (hs-CRP). Ginger supplementation may help lessen the symptoms of inflammatory disorders such as arthritis.
A 2020 meta-analysis of 109 randomized controlled trials, eight of which looked at the anti-inflammatory benefits of ginger, discovered that ginger supplements were beneficial in reducing pain and inflammatory markers in people with osteoarthritis and rheumatoid arthritis.
A review published in 2022 indicated that ginger pills helped alleviate the symptoms of various inflammatory disorders, such as arthritis.
Ginger may also help lower oxidative stress markers, which arise when chemicals known as reactive oxygen species (ROS) overcome the body’s antioxidant defenses, causing cellular damage.
In a 2015 research of 41 persons with type 2 diabetes, those who took two grams of ginger powder daily for 12 weeks had significantly lower blood levels of malondialdehyde, an oxidative stress biomarker, compared to the control group.
It Could Protect Against Heart Disease
Elevated blood sugar, blood pressure, and certain blood lipid levels can increase your chance of heart disease. Consuming ginger, in addition to eating a balanced diet and living a healthy lifestyle, may help protect against heart disease.
People who consume ginger regularly have a lower risk of high blood pressure and coronary heart disease than those who do not.
Furthermore, ginger supplements have been shown to reduce heart disease risk factors in people predisposed to developing heart disease, such as diabetics.
A 2018 assessment of ten trials on persons with type 2 diabetes discovered that taking one to three grams of ginger daily for six to twelve weeks significantly improved their blood lipid profile and markers of short- and long-term blood sugar control.
Another 12-study analysis published in 2018 discovered ginger supplementation helped decrease triglyceride and LDL cholesterol levels. Surprisingly, the researchers found that doses of ginger less than two grams per day were more helpful than greater doses in lowering triglyceride and total cholesterol levels.
It May be Effective for People with Diabetes
Ginger supplementation may assist persons with type 2 diabetes in improving their blood sugar control and lowering their risk of heart disease.
In a 2020 research of 103 patients with type 2 diabetes, those who took 1.2 grams of ginger daily for three months saw a higher reduction in total cholesterol and fasting blood sugar levels than those who received a placebo.
A 2022 review also discovered that ginger supplementation reduced fasting blood sugar, the long-term blood sugar control marker hemoglobin A1c (HbA1c), and both systolic and diastolic blood pressure levels in persons with type 2 diabetes when compared to control groups.
It May be Helpful for Treating Nausea
Certain ginger compounds, such as shogaol and gingerols, may help reduce nausea by stimulating the flow of saliva and gastric secretions, accelerating gastric emptying, and preventing the neurotransmitter serotonin from binding to specific receptors in the brain.
Ginger supplements have been demonstrated to be useful in treating nausea in pregnant women and nausea associated with chemotherapy and surgery.
A 2022 study, for example, found that ginger supplements significantly alleviated nausea in pregnant women compared to placebo therapies. In addition, the researchers discovered ginger was more beneficial than vitamin B6, another supplement widely prescribed to relieve pregnancy-related nausea.
Ginger supplements appear safe during pregnancy, but pregnant women should always consult their healthcare practitioners before using any dietary supplements.
It May Support Weight Loss
Although diet and physical activity are the most important factors in achieving and maintaining a healthy weight, studies show that ginger supplements may help some people lose weight.
A 2019 evaluation of 14 trials indicated that ginger supplementation significantly lowered body weight and waist-to-hip ratio in patients who were overweight or obese. The waist-to-hip ratio compares the size of your hips to your waist. A larger ratio suggests more abdominal fat, associated with an increased disease risk.
Ginger, according to researchers, may aid in weight loss by increasing fat burning, decreasing fat absorption in the digestive tract, and suppressing hunger. Although these findings are promising, more research is required to fully understand how ginger affects body weight and weight loss efforts.
How to Take Ginger
Ginger comes in various formats, including capsules, tablets, powders, and liquid supplements. When you take, ginger depends on the condition you want to treat. For example, in the 2020 trial, participants were directed to take two ginger capsules daily, one 30 minutes before breakfast and the other 30 minutes before lunch, to reduce blood sugar and cholesterol in adults with diabetes.
Many studies on the effects of ginger on human health have used divided doses, which means that smaller amounts of ginger were taken multiple times per day.
In addition to ginger pills, fresh or dried ginger can be ingested by adding it to recipes and beverages such as teas and smoothies.
Ginger doses used in research studies typically vary from one to three grams daily. However, higher and lower doses have been used to treat various medical conditions.
Remember that more isn’t always better when it comes to ginger pills. A 2018 research, for example, discovered that ginger doses of less than two grams per day were more efficient than those greater than two grams in lowering triglyceride and total cholesterol levels.
If you have any questions about ginger doses, you should seek the opinion of a trained healthcare expert. They can recommend an effective and appropriate amount of ginger based on your medical history and the condition you want to treat.
Is Ginger Safe?
Even at large doses of up to four grams daily, ginger appears safe.
When eaten in larger dosages, ginger may cause adverse effects. When used more than six grams daily, ginger supplements, for example, may produce digestive problems such as diarrhea, heartburn, and acid reflux.
According to some studies, ingesting large amounts of ginger may also impair your body’s capacity to clot blood, increasing your risk of severe bleeding. This is why those having surgery, those suffering from bleeding disorders, and those using blood-thinning drugs should avoid drinking significant amounts of ginger. Remember that research in this area is contradictory, with some studies concluding that ginger has no effect on blood coagulation. More research is needed to understand the risks of ginger supplementation for people with surgery or bleeding disorders.
People with gallstones should avoid ginger supplements because ginger has been shown to stimulate bile acid secretion, which can increase the formation of gallstones.
Finally, while many studies indicate that ginger supplements are safe and effective for reducing nausea during pregnancy, you should always consult your healthcare provider before taking a ginger supplement while pregnant. They can advise whether ginger supplements are a good option for your health needs.
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