Awaiting clinical review. This entry is sourced but has not yet been signed off by a pharmacist or clinician.

Zingiber officinale (rhizome)

Ginger

Ginger probably eases nausea in early pregnancy and period pain, but the trials are small and of mixed quality, and it has not been shown to reduce vomiting in pregnancy. Evidence for chemotherapy sickness, motion sickness and knee osteoarthritis is weaker or conflicting. The main caution is pregnancy: no harm has been detected in the studies to date, but the EU herbal regulator says it is preferable to avoid it, so speak to a midwife or doctor first.

Written by

Healthy and Herbal editorial team

Updated

29 September 2026

Fresh ginger root, one piece broken open, with slices

At a glance

Last reviewed 29 September 2026

Evidence

Moderate

Best for

Pregnancy nausea

Typical form & use

Powdered root, under 1.5 g a day

Onset

Same night

Safety

Pregnancy: EU regulator prefers avoiding it; ask first. 1 known interaction, most serious with blood thinners.

Check with your medications →

What it's used for

Evidence is rated per use. The same ingredient can be strong for one thing and traditional for another.

Use	Evidence	What the research shows
Nausea in pregnancy	Moderate	A meta-analysis of 12 trials (1,278 women) found ginger improved nausea scores against placebo (mean difference 1.20, 95% CI 0.56 to 1.84), but it did not significantly reduce vomiting episodes (mean difference 0.72, 95% CI −0.03 to 1.46), and the authors rated the evidence low quality. NCCIH says ginger may help with nausea and vomiting of pregnancy.^1,6
Period pain (primary dysmenorrhoea)	Moderate	A 2024 meta-analysis of 12 trials found ginger reduced pain intensity more than placebo (standardised mean difference −1.13, 95% CI −1.59 to −0.68) and matched NSAIDs (difference 0.01, 95% CI −0.24 to 0.25). Results varied a lot between trials (I² 81%), the trials carried risk of bias, and safety was rarely reported. An earlier review put the studied dose at 750–2000 mg of ginger powder for the first 3–4 days of the period.^4,6
Chemotherapy-induced nausea and vomiting	Limited	Reviews disagree. A 2019 review of 18 articles found no link between ginger and nausea, but acute vomiting was less likely with 1 g a day or less for over 3 days (odds ratio 0.4, 95% CI 0.17 to 0.81, three studies, 301 people). NCCIH says it is uncertain whether ginger helps as an add-on to standard treatment. Ask the oncology team before using it.^3,6
Motion sickness	Limited	NCCIH says most studies of ginger for motion sickness have not shown it to help. The EU regulator nonetheless lists 1–2 g an hour before travel as a well-established use and lower doses as a traditional one. We rate it on the mixed record rather than the regulator's listing.^6,7
Knee osteoarthritis pain	Limited	A 2020 review of seven trials pooled capsules against placebo for pain (mean difference −7.88 mm, 95% CI −11.92 to −3.85) but concluded the evidence was insufficient because trials were heterogeneous and of poor quality. Ginger applied to the skin showed no significant benefit over standard treatment. NCCIH says oral ginger might help but much of the research is poor.^5,6

How much

Ranges below are what studies used and what supplements commonly contain. They are not a recommendation for you. Start at the low end.

Pregnancy nausea

Under 1,500 mg a day¹

The meta-analysis's subgroup results favoured daily doses below 1,500 mg for nausea. Trials used different preparations and durations.

Period pain

750–2000 mg powder daily⁴

Taken during the first 3–4 days of the period in the trials pooled by the 2015 review that reported this range.

Motion sickness (EU monograph)

1–2 g, 1 hour before travel⁷

For adults; a lower 500–750 mg dose half an hour before travel is listed as traditional use. A repeat dose can be taken every fourth hour up to 2.5 g a day.

Chemotherapy vomiting

1 g a day or less for over 3 days³

The only subgroup in the 2019 review that showed a benefit, for acute vomiting.

Timing · For travel, the EU monograph advises taking it half an hour to an hour before setting off. For period pain, the trials gave it during the first 3–4 days of the period.With food? · No source we read gave food guidance. Stomach upset, belching, indigestion and heartburn are the commonest side effects, so if it upsets your stomach, that is a reason to cut back.How long to trial · The EU monograph advises seeing a doctor or qualified practitioner if digestive complaints or loss of appetite persist beyond 2 weeks, or joint pain beyond 4 weeks. Nausea in pregnancy and chemotherapy sickness should be discussed with a midwife, doctor or oncology team rather than self-managed.

How people take it

Capsule or tablet (powdered root)Under 1.5 g a day for pregnancy nauseaThe form most trials tested. NCCIH notes most studies used supplements rather than food, so the amount in ginger biscuits or tea is not comparable.

Tincture1.5–3 ml of 1:10, three times daily (EU traditional use)Traditional use for digestive complaints only, not the form tested in nausea trials. Contains ethanol.

Fresh or dried root, teaNo evidence-based doseWe found no trial data or regulator dose for tea or fresh root, so this is culinary use rather than a studied treatment.

Gel or cream on the skinFollow the product labelTopical ginger has not been shown to help knee osteoarthritis in the review we read.

Safety

Who should avoid

Pregnancy — EU regulator prefers avoidance; ask a midwife or doctor first
Breastfeeding — EU regulator says safety not established, not recommended
Children and adolescents under 18 — EU monograph says too little data
Chemotherapy — ask your oncology team before adding it
Taking warfarin — a review lists ginger among herbs raising bleeding risk
Known ginger allergy

Known interactions

MonitorBlood thinners — A systematic review lists ginger among the herbs and foods that may raise bleeding risk with warfarin, though the EU regulator says no interactions are known.

Questions people ask

Is ginger safe in pregnancy?

The studies we read found no signal of harm: a Norwegian cohort of 1,020 ginger users found no rise in malformations, stillbirth, preterm birth, low birth weight or low Apgar scores, and the meta-analysis found no significant excess of miscarriage, though its confidence interval was wide (risk ratio 3.14, 0.65 to 15.11). But the EU regulator says it is preferable to avoid it as a precaution, noting animal studies were insufficient, while NCCIH says it may be safe. Ginger use in the cohort was self-reported, so doses are unknown; talk to your midwife or doctor first.

Does ginger stop morning sickness?

It appears to reduce nausea a little more than placebo, but not vomiting. The pooled trials were small and the authors rated the evidence low quality. It is not proven to work for everyone.

Does ginger help period pain as well as ibuprofen?

In a 2024 meta-analysis pain scores did not differ between ginger and NSAIDs, and ginger beat placebo. The trials varied widely and had risk of bias, and the number of comparisons with NSAIDs was small, so this is suggestive rather than settled.

Can ginger prevent car or sea sickness?

The evidence is mixed. NCCIH says most studies have not shown a benefit, though the EU regulator lists 1–2 g an hour before travel as a well-established use. If it works for you, that is your own trial, but it is not a proven substitute for medicines.

Sources

Last reviewed 29 September 2026 · Next review March 2027 · How we rate evidence