From arthritis to nausea: five ways ginger could benefit your health

From theconversation.com

From warming winter teas to zesty stir-fries, ginger (Zingiber officinale) has long been a kitchen staple. But beyond its culinary charm, this spicy root has a rich history in traditional medicine – and modern science is catching up. Studies now show that ginger may offer a wide range of health benefits, from easing nausea and relieving colds to reducing inflammation and supporting heart health.

Here’s what you need to know:

1. Nausea relief

Multiple clinical trials have shown consistent evidence that ginger can reduce nausea and vomiting, particularly when compared to a placebo. The NHS even recommends ginger-containing foods or teas for easing nausea.

Ginger seems especially effective for nausea during pregnancy. In small doses, it’s considered a safe and effective option for people who don’t respond well to standard anti-nausea treatments.

There’s also promising evidence that ginger can help with chemotherapy-induced nausea, though results are mixed when it comes to motion sickness and post-surgery nausea.

Researchers believe ginger’s anti-nausea effects may work by blocking serotonin receptors and acting on both the gut and brain. It may also help by reducing gas and bloating in the digestive tract.

2. Anti-inflammatory benefits

Ginger is rich in bioactive compounds, such as gingerol and shogaol, which have strong antioxidant and anti-inflammatory properties.

Recent research suggests ginger supplements may help regulate inflammation, especially in autoimmune conditions. One study found that ginger reduced the activity of neutrophils — white blood cells that often become overactive in diseases like lupus, rheumatoid arthritis and antiphospholipid syndrome.

Neutrophils produce extracellular traps (NETs), which are web-like structures used to trap and kill pathogens. But when NETs form excessively, they can fuel autoimmune diseases. In the study, taking ginger daily for one week significantly reduced NET formation.

While this study used ginger supplements, it’s unclear whether fresh ginger or tea has the same effect. Still, the findings suggest ginger may be a helpful, natural option for people with certain autoimmune conditions – though more research is needed.

Ginger also has antimicrobial properties, meaning it can help combat bacteria, viruses and other harmful microbes. Combined with its anti-inflammatory effects, this makes ginger a popular remedy for easing cold and flu symptoms like sore throats.

3. Pain management

When it comes to pain, the research on ginger is encouraging – though not conclusive. Some studies show that ginger extract can reduce knee pain and stiffness in people with osteoarthritis, especially during the early stages of treatment. However, results vary, and not everyone experiences the same level of relief.

For muscle pain, one study found that taking two grams of ginger daily for 11 days reduced soreness after exercise.

Ginger may also ease menstrual pain. In fact, some studies suggest its effectiveness rivals that of non-steroidal anti-inflammatory drugs like ibuprofen.

Researchers believe ginger works by activating pathways in the nervous system that dampen pain signals. It may also inhibit inflammatory chemicals like prostaglandins and leukotrienes.

4. Heart health and diabetes support

High blood pressure, high blood sugar and elevated “bad” cholesterol (low-density lipoprotein or LDL cholesterol) are all risk factors for heart disease. Ginger may help with all three.

A 2022 review of 26 clinical trials found that ginger supplementation can significantly improve cholesterol levels — lowering triglycerides, total cholesterol and LDL cholesterol, while raising HDL (“good”) cholesterol. It may also lower blood pressure.

For people with type 2 diabetes, ginger could offer additional benefits. A review of ten studies found that taking one to three grams of ginger daily for four to 12 weeks helped improve both cholesterol levels and blood sugar control.

These benefits appear to come from multiple mechanisms, including improved insulin sensitivity, enhanced glucose uptake in cells, and reduced oxidative stress. Ginger’s anti-inflammatory actions may also contribute to its heart-protective effects.

Some early research suggests that ginger may also offer benefits for sexual health, though evidence in humans is still limited. Animal studies have found that ginger can boost testosterone levels, improve blood flow, and enhance sexual behaviour. In traditional medicine systems, it has long been used as an aphrodisiac. While there’s not yet strong clinical evidence to confirm a direct impact on libido, ginger’s anti-inflammatory, circulatory and hormonal effects could play a supportive role, particularly for people managing conditions like diabetes or oxidative stress.

5. Brain health and cancer research

Emerging evidence suggests ginger may also offer neuroprotective and anti-cancer benefits. Lab-based studies show that ginger compounds can help protect brain cells from oxidative damage – a key factor in neurodegenerative diseases like Alzheimer’s.

Other in-vitro research has found that ginger can slow the growth of some cancer cells. However, these findings are still in early stages and more research is needed to confirm their relevance in humans.

Ginger is generally safe when consumed in food or tea. But like any supplement, it should be used in moderation.

Doses above four grams a day may cause side effects such as heartburn, bloating, diarrhoea or mouth irritation. These are usually mild and temporary.

Certain groups should use caution with high doses. Ginger may increase bleeding risk in people on blood thinners (like warfarin, aspirin or clopidogrel), and it can enhance the effects of diabetes or blood pressure medications, potentially leading to low blood sugar or blood pressure. Pregnant women should also consult a doctor before using high doses.

So ginger isn’t just a fragrant kitchen spice – it’s a natural remedy with growing scientific support. For most people, enjoying ginger in food or tea is a safe and effective way to tap into its therapeutic potential. If you’re considering taking supplements, it’s always best to speak with your doctor or pharmacist first, especially if you’re managing a medical condition or taking medication.

https://theconversation.com/from-arthritis-to-nausea-five-ways-ginger-could-benefit-your-health-261506 

Top 10 Natural Foods to Soothe Arthritic Joints

From msn.com

1. Fatty Fish: Omega-3 Powerhouses Backed by Research

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Salmon, mackerel, sardines, and trout have become front-runners in the fight against arthritis pain, and the numbers are convincing. A 2024 review in the journal *Rheumatology Advances in Practice* found that adults with rheumatoid arthritis who consumed at least two servings of fatty fish per week saw a 28% reduction in joint swelling and morning stiffness compared to those who rarely ate fish.

Omega-3 fatty acids, specifically EPA and DHA, are credited for this effect because they dampen inflammatory processes in the body. A University of California study published in early 2025 showed that regular intake of these fish was associated with lower blood markers of C-reactive protein (CRP), a key indicator of inflammation.

Patients who switched to a Mediterranean-style diet rich in oily fish reported improved joint flexibility within six weeks. The American College of Rheumatology now formally recommends including fatty fish in anti-inflammatory diets for arthritis.

For those with seafood allergies, omega-3 supplements made from algae provide a comparable alternative.

2. Extra-Virgin Olive Oil: The Mediterranean Miracle

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Extra-virgin olive oil (EVOO) isn’t just a kitchen staple; it’s a proven anti-arthritis ally. In January 2025, research from Spain’s Instituto de Salud Carlos III confirmed that daily consumption of two tablespoons of EVOO led to a 21% reduction in joint pain symptoms among osteoarthritis patients over three months.

The secret weapon is oleocanthal, a polyphenol compound that acts similarly to ibuprofen by blocking inflammatory enzymes (COX-1 and COX-2). A 2024 European Nutrition Survey noted that Mediterranean populations, who use EVOO liberally, have a 35% lower rate of arthritis-related disability compared to Northern Europeans.

In real-world case studies, arthritis patients who replaced butter or vegetable oils with EVOO reported quicker improvements in grip strength and knee mobility. The oil’s robust antioxidant profile also supports cartilage health, slowing the progression of joint degeneration.

3. Berries: Anthocyanins and Vitamin C for Joint Defence

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Blueberries, strawberries, raspberries, and blackberries are loaded with anthocyanins, powerful pigments that fight inflammation head-on. According to a June 2024 study in *The Journal of Nutrition*, individuals who ate at least one cup of mixed berries daily experienced a 15% drop in systemic inflammation markers within two months.

Vitamin C, abundant in these fruits, is essential for collagen synthesis, protecting joint cartilage from wear and tear. The Arthritis Foundation highlighted a 2025 patient survey where 64% of respondents noted less morning joint stiffness after adding berries to their breakfast routine.

Berries’ polyphenols help neutralize free radicals, reducing oxidative stress that worsens arthritis symptoms. Dieticians now suggest incorporating berries in smoothies, salads, or as a snack for both flavour and anti-inflammatory benefits.

Frozen varieties retain most of their nutrients, making them a year-round option.

4. Ginger: Nature’s Analgesic with Clinical Proof

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Ginger root isn’t just for stomach upsets—it’s a natural pain reliever for arthritic joints. In 2024, the British Society for Rheumatology published a double-blind trial where participants with knee osteoarthritis took 1,500 mg of ginger extract daily.

After 12 weeks, they reported a 23% decrease in pain scores compared to placebo. Ginger’s active compounds, gingerols and shogaols, target inflammatory pathways by reducing the production of pro-inflammatory cytokines.

The journal *Phytotherapy Research* confirmed that ginger supplements outperform some over-the-counter NSAIDs for mild arthritis pain without causing stomach ulcers. In a 2025 community health program in India, seniors who added fresh ginger to their daily meals saw notable improvements in joint flexibility and swelling.

Many arthritis clinics now recommend ginger tea or capsules as part of a holistic pain management plan.

5. Turmeric: Curcumin’s Anti-Inflammatory Superiority

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Turmeric, the golden spice, has made headlines for its potent anti-arthritis properties, and the latest data backs it up. A large-scale meta-analysis published in *Arthritis Care & Research* in March 2025 found that curcumin supplements (1,000 mg per day) reduced arthritis-related pain and swelling by an average of 27% over 8 weeks, rivalling the effects of diclofenac, a common prescription painkiller.

Curcumin works by inhibiting NF-kB, a central regulator of inflammation in the body. The National Institutes of Health is now funding clinical trials to further explore turmeric’s long-term impact on joint damage.

Patients often see the best results when turmeric is paired with black pepper, which boosts curcumin’s absorption by up to 2,000%. Golden milk, a traditional Indian beverage, is gaining popularity as an easy way to incorporate turmeric into the daily diet.

6. Walnuts: Omega-3s and Polyphenols for Joint Resilience

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Walnuts have surged in popularity as a plant-based source of omega-3s—specifically alpha-linolenic acid (ALA)—and their benefits for arthritis are finally being quantified. A January 2025 Harvard study followed 600 adults with osteoarthritis and found that those who ate a handful of walnuts daily reported 30% less joint pain and improved range of motion after six months.

Walnuts’ polyphenols also help to reduce cartilage breakdown by blocking inflammatory enzymes. The *American Journal of Clinical Nutrition* confirmed that walnut consumption was linked to a drop in CRP and other inflammatory proteins in midlife adults.

Clinical dieticians now recommend walnuts as an afternoon snack or salad topper for arthritis patients. Emerging research in 2024 indicated that a combination of walnuts and flaxseed may provide synergistic anti-inflammatory effects, although more study is needed.

7. Spinach: Leafy Greens Loaded with Antioxidants

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Spinach isn’t just good for your muscles; it’s a powerhouse for aching joints, too. According to a 2024 report from the Centers for Disease Control and Prevention (CDC), adults whose diets included at least four servings of leafy greens like spinach per week had a 19% lower risk of developing severe arthritis symptoms.

Spinach is packed with vitamin K, which plays a critical role in bone mineralization and cartilage protection. Lutein and beta-carotene, two antioxidants in spinach, help counteract inflammation before it damages joint tissues.

The *International Journal of Rheumatic Diseases* published findings in late 2024 showing that spinach extracts slowed the progression of rheumatoid arthritis in animal models. Many rheumatologists now advise adding spinach to omelettes, salads, or smoothies for an easy nutritional boost.

Fresh, frozen, or lightly cooked spinach all retain the key nutrients beneficial for joint health.

8. Broccoli: Sulforaphane’s Cartilage-Protecting Promise

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Broccoli is earning scientific acclaim as a potent joint protector, thanks to its unique compound sulforaphane. In a 2025 clinical trial at the University of East Anglia, patients with early-stage osteoarthritis who ate one cup of broccoli daily had 25% slower cartilage degradation than those who didn’t.

Sulforaphane works by blocking enzymes that cause joint destruction and reducing oxidative stress. The Arthritis Research UK charity reported that populations with high broccoli intake have a 34% lower incidence of arthritis-related disability.

Broccoli also provides vitamin C, calcium, and fibre, supporting overall joint resilience. Steamed or roasted broccoli retains the most sulforaphane—boiling can reduce its potency.

Broccoli sprouts, available in health stores, offer even higher concentrations of this protective compound and are being studied for their potential as a joint health supplement.

9. Tart Cherries: Clinical Results for Pain and Swelling

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Tart cherries, especially in juice form, are making waves in arthritis management. A randomized controlled trial published in *Osteoarthritis and Cartilage* (February 2025) showed that participants who drank 8 ounces of tart cherry juice daily for 12 weeks reported a 29% reduction in knee pain scores and significantly less swelling.

Tart cherries are rich in anthocyanins, which have been shown to inhibit COX enzymes, much like nonsteroidal anti-inflammatory drugs. The U.S.

National Library of Medicine highlighted that cherry consumption also lowered uric acid levels, benefiting those with gout-related arthritis. Professional athletes, such as those in the NBA, are increasingly using tart cherry juice for faster recovery from joint inflammation.

Nutritionists recommend unsweetened, 100% tart cherry juice for maximum effect, as added sugars can counteract the anti-inflammatory benefits.

10. Garlic: Allicin’s Protective Effects on Arthritic Joints

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Garlic’s reputation as a medicinal food is booming, and new science is revealing its benefits for joint health. In April 2025, a clinical trial by Johns Hopkins University found that adults with rheumatoid arthritis who included crushed garlic in their diets at least five times weekly had a 17% reduction in joint tenderness and swelling over 10 weeks.

Garlic’s main active compound, allicin, has been shown to suppress inflammatory cytokines and modulate immune responses that drive arthritis. The *Journal of Medicinal Food* published evidence that garlic extract supplements helped slow cartilage degradation in early-stage osteoarthritis.

Real-world case reports from arthritis clinics note that patients who use fresh, raw garlic in salad dressings or salsas see the most rapid improvements. Some doctors now suggest garlic capsules for those who dislike the strong taste, but freshly crushed garlic remains the gold standard for anti-inflammatory effects.

https://www.msn.com/en-us/health/other/top-10-natural-foods-to-soothe-arthritic-joints/ss-AA1FyW16#image=10

Top doctor shares best anti-inflammatory foods to ease arthritis pain

From getsurrey.co.uk

Arthritis is a group of diseases involving inflammation that makes your joints hurt, swell and become stiff. But an anti-inflammatory diet can help reduce the pain - here are five foods to eat

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Arthritis, a group of diseases characterised by inflammation causing pain, swelling, tenderness and warmth in the joints, can be managed with an anti-inflammatory diet, says Dr Sunni Patel from Dish Dash Deets. "While they may not provide a cure for arthritis, incorporating these foods into your diet can potentially help ease symptoms and improve overall joint health," he told Express.co.uk.

He then listed the top five anti-inflammatory foods that could help.

1. Fatty fish: Fish like salmon, mackerel, sardines, and trout are packed with omega-3 fatty acids which can reduce joint pain and stiffness in people with arthritis, explained Dr Patel. He suggested having at least two servings of oily fish per week, each serving being about 85 to 120 grams, to get a "good dose" of omega-3 fatty acids.

2. Turmeric: The bright yellow colour of turmeric comes from curcumin, a compound with strong anti-inflammatory and antioxidant properties.

"There is no specific daily recommendation for turmeric, but including it in your diet (paired with black pepper to increase its absorption) as a spice or in dishes regularly can be beneficial," said the doctor. The World Health Organization (WHO) has determined zero to three milligrams per kilogram of body weight to be an acceptable daily intake, reports the Express.

3. Ginger. Whether you're a fan of adding it to your tea or spicing up your curry with it, ginger is known for its natural anti-inflammatory properties that can help ease arthritis pain. The doctor suggests incorporating one to two teaspoons of fresh ginger or ginger powder into your daily meals.

4. Berries, including strawberries and blueberries, are also packed with antioxidants and anti-inflammatory compounds. These properties could help reduce inflammation and oxidative stress in the body, explained Dr Patel.

He advised: "Aim for at least one cup of berries per day as part of your fruit intake. This provides a good source of antioxidants."

5. Leafy greens such as spinach, kale and Swiss chard are rich in vitamins, minerals, and antioxidants that can help fight inflammation. As such, the doctor recommends adding a serving of leafy greens to your daily dishes, whether in salads or smoothies.

While the quantity of each anti-inflammatory food needed to reap its benefits can differ based on factors like age, gender, activity level, and overall diet, these guidelines offer general advice, concluded the expert.

https://www.getsurrey.co.uk/news/health/top-doctor-shares-best-anti-30572469

Five anti-inflammatory foods to fight against arthritis - doctor's recommendation

From msn.com 

Roughly 10 million people in the UK suffer from arthritis.

The conditions results in significant pain and inflammation in the joints and is often accompanied by swelling a tenderness in different parts of the body. However, while the symptoms of arthritis can be frustrating for patients, one doctor says an anti-inflammatory diet can significantly reduce pain.

Dr Sunni Patel, from Dish Dash Deets, highlighted that the foods he recommends will not outright cure arthritis. However, it can ease symptoms, especially the swelling and pain often associated with the condition, the Express reports.

He said: "While they may not provide a cure for arthritis, incorporating these foods into your diet can potentially help ease symptoms and improve overall joint health."

                                                     Certain foods hold brilliant anti-inflammatory properties   © Getty Images/iStockphoto

Here are five anti-inflammatory foods that could help with symptoms associated with arthritis.

Fatty fish

Packed with omega-3 fatty acids, fish, like salmon, mackerel, sardines, and trout, can help reduce joint pain and stiffness in people with arthritis, the doctor explained. Dr Patel recommended aiming for at least two servings of oily fish per week, with each serving being about 85 to 120 grams, to achieve a “good dose” of omega-3 fatty acids.

Turmeric

Turmeric’s yellow bright colour comes from a compound with strong anti-inflammatory and antioxidant properties, known as curcumin.

“There is no specific daily recommendation for turmeric, but including it in your diet (paired with black pepper to increase its absorption) as a spice or in dishes regularly can be beneficial,” the doctor said.

Ginger

Whether you drink it in your tea or add it to your curry, ginger offers natural anti-inflammatory properties that can help alleviate arthritis pain. The doctor recommended including one to two teaspoons of fresh ginger or ginger powder in your daily diet.

Berries

Between strawberries and blueberries, berries are also rich in antioxidants and anti-inflammatory compounds. These properties may help reduce inflammation and oxidative stress in the body, Dr Patel explained.

He added: “Aim for at least one cup of berries per day as part of your fruit intake. This provides a good source of antioxidants.”

Leafy greens

Leafy greens, including spinach, kale and Swiss chard are natural sources of vitamins, minerals, and antioxidants that can help combat inflammation. Therefore, the doctor advised incorporating a serving of leafy greens into your daily meals, such as salads or smoothies.

While the amount of each anti-inflammatory food needed to reap its benefits can vary depending on individual factors such as age, gender, activity level, and overall diet, the overall guidelines can provide a general advice, the expert concluded.

https://www.msn.com/en-gb/health/other/five-anti-inflammatory-foods-to-fight-against-arthritis-doctor-s-recommendation/ar-AA1gWDHM?apiversion=v2&noservercache=1&domshim=1&renderwebcomponents=1&wcseo=1&batchservertelemetry=1&noservertelemetry=1

Can You Take Turmeric and Ginger Together?

From health.com

Turmeric and ginger are popular spices and supplements with Asian origins. They’re a part of the same plant family Zingiberaceae and share origins of being used in traditional medicine in India and China for centuries.

Turmeric has traditionally been used to relieve the common cold and treat digestive, skin, and upper respiratory tract disorders. It’s most widely touted for reducing inflammation. Ginger is often used for its digestive benefits, particularly for relieving nausea and pain, along with its immune health benefits. 

Taking ginger and turmeric together may reduce inflammation and alleviate symptoms of inflammation-related illnesses such as arthritis, digestive diseases, and even diabetes. However, taking them together may also have further potential risks.

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Benefits of Turmeric

Turmeric is most popular for its anti-inflammatory properties, which are largely due to a micronutrient found in the spice called curcumin. Studies have shown that curcumin may help manage inflammatory conditions like metabolic syndrome, arthritis, and hyperlipidemia.

Some specific conditions turmeric may benefit include:

• Inflammatory bowel disease (IBD): A systematic review found that curcumin may help reduce inflammation in ulcerative colitis and Crohn’s disease—the two main types of inflammatory bowel disease (IBD).
• The common cold: A recent study found that taking curcumin supplements for 12 weeks shortened the duration of the common cold in healthy Japanese adults.
• Arthritis: Various studies have shown evidence that turmeric supplements may help alleviate pain and inflammation in various types of arthritis including ankylosing spondylitis, rheumatoid arthritis, osteoarthritis, and gout.
• Metabolic syndrome: Some studies have found that curcumin supports healthy blood lipids, blood sugars, and blood pressure levels. All of these are factors in metabolic health that impact your risk for diabetes or heart disease.

However, these studies have large variations in sample size, quality, and dosage. Plus, curcumin is an unstable substance and our bodies don’t absorb it well, which makes it difficult to confirm its benefits.

Benefits of Ginger

You may have turned to ginger for motion sickness or nausea, which are some of its most popular uses. It’s largely beneficial because of its 100+ active compounds including gingerols, parasols, and more. These beneficial compounds can help the body in several ways.

Ginger may help with the following health concerns:

• Pregnancy-related nausea: Studies have found that ginger can improve mild nausea and vomiting during pregnancy without significant health risks.
• Pain: The compounds in ginger exert various effects on the body, including acting as an antioxidant, which helps relieve pain. One research review found that ginger effectively relieved pain in a variety of conditions including dysmenorrhea (menstrual cramps), delayed onset muscle soreness, osteoarthritis, chronic low back pain, and migraine.
• Type 2 diabetes: One study found that ginger supplementation improved fasting blood sugar, haemoglobin A1C (an indicator for blood sugar levels), and markers of blood lipids amongst participants with type 2 diabetes.
• Seasonal allergies: Ginger supplements have been shown to effectively improve quality of life and nasal symptoms in patients with allergic rhinitis (also known as seasonal allergies or hay fever).

Although many people tout ginger for motion sickness, most studies evaluating this haven’t found ginger to have this benefit. It's also important to note that many studies on ginger have yielded mixed results, included small sample sizes, and utilized varying dosages.

Benefits of Taking Turmeric and Ginger Together

There’s not much research on the combined benefits of turmeric and ginger, but some studies have found promising results.

A recent study evaluated the effects of an herbal supplement containing turmeric extract, ginger, and black pepper compared to Naproxen—a nonsteroidal anti-inflammatory drug (NSAID)—on participants with knee osteoarthritis. After four weeks, the participants had significant decreases in prostaglandin E2 (PGE2)—a compound that plays a role in inflammation associated with conditions like arthritis.

Black pepper greatly improves turmeric’s bioavailability—your body’s ability to absorb it—which may have increased the turmeric's benefit as part of the herbal supplement in the study.

Turmeric and ginger both exert antioxidant and anti-inflammatory activity on the body and they’re generally well-tolerated, so combining them may help reduce inflammation and combat oxidative stress in the body.

Another recent study found that turmeric and ginger have a synergistic effect when it comes to fighting inflammation, meaning they work better against inflammation when used together. However, this study was conducted on animals and human cells in test tubes, so person-based studies are needed to confirm the effect on human bodies.

How To Take a Combination of Turmeric and Ginger

You can find several combined turmeric and ginger supplements since they’re often taken together. You can also often find both ingredients in supplements marketed for joint health or inflammation-reduction. 

Most of these supplements will be sold as capsules or pills, so you’ll want to have a glass of water at the ready to help swallow them. Manufacturers often recommend taking a ginger and turmeric supplement with a meal. 

Studies on these supplements have split up the total daily dosage into up to four smaller doses throughout the day. Whether or not you need to split up the dose likely depends on how high of a dose you’re taking and the manufacturer’s instructions for the specific supplement you purchased. Splitting up high daily doses may help with absorption since your body already struggles to absorb curcumin in particular.

You can also look for a turmeric and ginger supplement that contains piperine—an active component of black pepper that greatly enhances the bioavailability of curcumin.

Dosage 

There is not much research on combining turmeric and ginger supplements, so there isn’t a recommended combined dose. The research available suggests that turmeric alone has proven beneficial at doses ranging from 500-8,000 milligrams (mg) per day. Turmeric extract is most often taken in doses of 1.5 grams (g), or 1,500 mg, per day for up to three months.

Ginger is typically taken in doses of 0.5–3 g per day for up to 12 weeks. One systematic review that included 12 studies found that doses of less than 1,500 mg per day had the best results for relieving nausea during pregnancy.

If you’re thinking of taking a turmeric and ginger supplement, check with a trusted healthcare provider for the best dose for you. It may vary based on why you’re taking it and if you have any health conditions. 

Is It Safe To Take Turmeric and Ginger Together?

Both turmeric and ginger are generally considered safe for healthy adults. However, there’s room for more robust research to further evaluate the harms of taking high-dose ginger and turmeric supplements.

While ginger might help relieve nausea or vomiting during pregnancy without serious safety concerns, turmeric supplements might not be safe to take if you’re pregnant or breastfeeding. Turmeric supplements have much higher concentrations of turmeric than if you were to use it as a spice in food, and there isn’t enough research on taking high amounts of turmeric while pregnant or breastfeeding.

The U.S. Food and Drug Administration (FDA) does not regulate supplements for purity and potency. Look for a third-party tested supplement, which means the dosage and ingredients listed on the supplement facts label are accurate and that the supplement isn’t contaminated with excess heavy metals or unlisted ingredients.

Reputable third-party testers include U.S. Pharmacopeia, NSF, and ConsumerLab. This is especially important for turmeric and ginger supplements because studies have found that they’re frequently mislabelled and may contain high amounts of lead.

Potential Drug Interactions

Turmeric and ginger may affect blood clotting, blood sugars, and blood pressure, which means you’ll want to be careful about mixing these supplements with medications that affect the body in a similar way. If you’re taking the following drugs, speak with your healthcare provider before starting a turmeric and ginger supplement:

• Anticoagulants
• Anti-diabetes medications
• Blood pressure medications

Can You Take Too Much Turmeric or Ginger?

There are no established safe upper limits for turmeric and ginger at this time. Using them as spices in foods is generally safe, but taking high-dose supplements could come with potential risks or side effects. 

Regulatory organizations outside of the U.S. like the European Food Safety Authority (EFSA) have determined that 0–3 mg per kilogram (kg) of body weight is a safe range of curcumin intake. For reference, this is 204 mg for a 150-pound person and up to 340 mg for a 250-pound person.

Keep in mind, that’s for curcumin intake, not total turmeric intake. Many turmeric supplements are only about 3% curcuminoids, and generally, only 50-80% of those are curcumin. So even if you’re taking a 1,000 mg turmeric supplement, you’re likely still consuming an amount of curcumin that's within this safe range set by the EFSA.

According to the FDA, up to 4 g of ginger root per day is considered safe. Higher doses may cause arrhythmia (irregular heartbeat), allergic reactions, digestive issues, central nervous system depression, and prolonged bleeding.

Side Effects of Taking a Combination of Turmeric and Ginger

Although they’re generally safe to take, turmeric and ginger can cause a few different side effects. Keep in mind that these side effects are more common if you take high doses of turmeric and ginger. Potential side effects include:

• Abdominal discomfort
• Heartburn
• Diarrhoea
• Mouth and throat irritation
• Headache
• Rash
• Yellow stool

A Quick Review

Turmeric and ginger are powerful antioxidant and anti-inflammatory spices and supplements. These supplements may help manage inflammatory diseases like arthritis and IBD, but there is currently not enough research on turmeric and ginger's synergistic effect to confirm their combined benefits.

The spices are generally safe to take, but if you’re interested in taking a turmeric and ginger supplement, speak with your healthcare provider first to make sure they won’t interact with any medications or other supplements you’re taking.

https://www.health.com/turmeric-and-ginger-benefits-8609865