Ginger is a well-known Asian spice that is used extensively in Asian cooking. Apart from flavoring food, it acts as a medicine. It's well known to aid digestion and reduce nausea. It also has anti-inflammatory properties. You can get the health benefits of this spice without the zesty taste when you take ginger supplements.
Ginger is commonly used in savoury dishes all over Asia. People take ginger tea to help with the metabolism as well. Particularly, ginger supplement benefits may be well absorbed by the body with the addition of other ingredients like turmeric or black pepper. This helps the body absorb gingerol, the most beneficial compound in ginger.
Not many people like the heat of ginger when it's added to food. Further, you may add only a small amount of this spice, which may not give you all the beneficial effects of gingerol. So, ginger supplements can be useful to get the benefits of ginger more easily.
Ginger: The Root of Wellness
The Zingiber officinale is a native Asian plant and its rhizome or root part is famously known as ginger. The ginger supplements actually contain ginger root extracts. The natural component gingerol is known for improving gastrointestinal motility. In addition, ginger contains vitamins B6, magnesium, and manganese.
Taking ginger regularly promotes healthy digestion. It allows food to move along with the digestive process so that it doesn't sit longer in the gut, creating harmful bacteria.
After a heavy meal, Asian people may prefer to take ginger tea, ginger ale, etc, to help with digestion. Ginger candy is often used during travel for people who may have a vomiting sensation while traveling.
The ginger supplements contain extracts from ginger root. The extraction process improves the bioavailability of the compounds in ginger that provide the health benefits.
Health Benefits of Ginger Supplements Backed By Science
Some of the ginger supplement benefits are:
Effective For Nausea
Ginger is found to be effective against nausea, especially for pregnancy-related nausea. Pregnant women usually have morning sickness during the first trimester. If you want to take ginger supplements for pregnancy-related nausea, consult with an expert first.
Certain types of surgery may trigger nausea and vomiting and ginger has been used to help with that. Your doctor may advise you to take certain ginger root supplements after surgery if needed.
Role in Weight Loss
Ginger is sometimes one of the key ingredients in weight loss support supplements. In a systematic review and meta-analysis, the ginger intake has a positive effect on waist-hip ratio and hip ratio for people who are overweight or suffer from obesity. Ginger supplements may support your weight loss regimen, including a healthy diet and exercise.
Support for Joint Pain
Studies were conducted where people with osteoarthritis were given ginger supplements. In one trial, people who took ginger along with curcumin and black pepper reported better pain relief. Research shows that this combination may be effective in boosting the anti-inflammatory properties of these compounds. For rheumatoid arthritis, too, ginger supplements were found to be helpful.
Digestive Health
Ginger is well known for its support for an upset stomach. Ginger supplements containing 2000 mg of ginger were found to be beneficial in reducing inflammation and dyspepsia. It has been found to be beneficial for patients with IBS and IBD. Many studies have supported the use of ginger for various bowel disorders.
It can help with digestive disorder symptoms like bloating, gas, and stomach pain. In another study, the use of ginger supplements supported reducing inflammatory markers. It also improved the quality of life for people with ulcerative colitis. With anti-inflammatory and antioxidant properties, ginger can be useful for gut health and relieve symptoms of various digestive disorders.
Impact on Blood Sugar
One of the key findings is ginger's effect on metabolic profiles, especially in people with type 2 diabetes. Meta-analysis of multiple studies revealed a positive connection between ginger supplements and a reduction in fasting blood sugar levels. It's important to consult with a health expert before taking ginger as a supplement when you have health conditions like diabetes.
Helps with Menstrual Pain
Many women experience menstrual pain during their periods and it's more common in young girls. It can affect the quality of life. The positive effects of ginger supplements were comparable to the pain relief offered by Novafen among young girls with primary dysmenorrhea. So, for menstrual pain, herbal extracts can be useful instead of a synthetic drug.
Effect on Cholesterol Levels
Regular intake of ginger has also been found useful to improve lipid profiles and cholesterol levels in the body. A review of clinical trials pointed out that ginger intake up to 1500 mg or more helped with a reduction in triglyceride, cholesterol, and LDL levels and also supported healthy HDL levels. In some people, it also helped with reducing the body mass index, especially when taken in higher doses of more than 1500 mg. Ensure that you get advice from a health expert before you take ginger supplements to improve lipid profiles.
Immune Support
Ginger has antimicrobial properties that make it effective for protection against both bacterial and fungal infections. Specifically, it can be useful for intestinal infections and fungal infections in the mouth and vagina. The antioxidant activity also reduces oxidative stress, strengthening immune defenses. However, the effect of ginger in fighting against infections is dependent on how it's extracted.
Synergistic Action with Other Ingredients
Ginger can also be combined with other ingredients to boost its health benefits. For example, ginger combined with artichoke extracts can be more powerful in getting relief from digestive discomfort. You can explore options like Integrative Therapeutics Motility Activator which combines the power of both ginger and artichoke to amplify the health benefits.
Forms of Ginger Supplements
Ginger supplements are concentrated forms of ginger root. On our website, Nutriessential, we have ginger supplements in various forms like:
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Capsules/ Tablets: These contain standardized doses for convenient intake. Pure Encapsulations Ginger Extract contains 500mg of ginger root extract standardized to contain 5% gingerols. If you are looking for a vegan option, Natures Way Ginger Root supplement may be more useful. There is a fermented ginger option from Dr. Mercola brand as well.
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Liquid: These are quickly absorbed by the body. Herb Pharm Ginger supplement is useful for gastrointestinal support.
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Essential oil: Ginger extracts are also available as ginger oils. You can add a few drops of Now Essentials Ginger Oils to your diffuser for aromatherapy.
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Chewables: Natural Factors chewable ginger supplement can be useful for digestive upset. You can take it for relief from nausea also.
Side Effects of Ginger Root Supplements
Ginger supplements are safe to take in the right dosage as indicated by the labels on the supplements. Excessive dosage may lead to heartburn, stomach discomfort, diarrhoea in some people. You must be cautious in the following situations:
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If you are highly sensitive and allergic to ginger, you should not take ginger supplements without consulting a doctor.
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Those who have issues with gallstones, or bleeding disorders should not take ginger supplements without advice from their doctors.
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If you take any other medications for diabetes, blood pressure, etc, consult your healthcare provider before taking ginger supplements to avoid potential interactions.
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Even though ginger supplements may be useful for pregnancy-related nausea, you must consult with a doctor if you are pregnant or breastfeeding before adding any supplement to your routine.
How to Take The Right Ginger Supplements?
High-quality ginger supplements make all the difference. To pick the right supplement, consider the following factors:
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Evaluate Quality: Verify that the products are made in cGMP manufacturing facilities and that they are third-party tested. If you are following restrictive diets, look for vegan supplements. Those who have sensitivities can choose hypoallergenic supplements.
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Read the Labels: Ensure that the ginger supplements contain root extracts with standardized gingerols. Some supplements may contain additional ingredients for specific health goals.
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Choose the Right Form: Ginger capsules are easy to take with water and they don't have the sharp taste of ginger. Chewables are more convenient to take, especially when you are feeling nauseous. However, some may contain added sweeteners to make the chewables more palatable.
How to Integrate Ginger Supplements into Daily Life?
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Ginger is a culinary spice that can be added to your diet. It can be used in both savoury and sweet dishes. It adds a zesty taste to your dish and some heat.
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Some people take ginger teas and smoothies. These may have a much stronger flavor of ginger. Ginger-infused water is also commonly consumed.
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For an easy and effective way to include ginger in your everyday routine, consider ginger supplements from reputable brands on Nutriessential. After getting health advice from our health expert, you can choose the best standardized ginger supplements that meet your needs.
FAQs
1. What is ginger root supplement good for?
Ginger supplements, due to the bioactive compounds like gingero, support digestive health by alleviating nausea and vomiting. They are anti-inflammatory and so, they may be useful for pain relief, particularly for joint pain. By regulating cholesterol and blood pressure levels, they also support cardiovascular health. Ginger is also useful for blood sugar regulation. With antimicrobial and antioxidant properties, ginger supports immune health.
2. Is ginger supplement for nausea safe to take during pregnancy?
Ginger is widely used to help with nausea and vomiting during pregnancy. Pregnant women must consult with their doctor and as per their advice, they can take the best ginger supplement in low doses.
3. Who should not take ginger capsules?
Ginger is beneficial for healthy individuals. Those with bleeding disorders and gallstone issues, and those who take medications for other underlying health issues like diabetes, high blood pressure, etc, must consult with a doctor first. It's always advisable to get a personalized expert opinion before taking any supplement.
4. Is it okay to take ginger pills every day?
For most healthy individuals, ginger pills are safe to consume every day, provided you follow the product instructions. Start with lower doses first and then, you may increase the dosage after getting an expert opinion.
