Does Ginger Help When You're Sick? Exploring the Evidence

December 10, 2025 •

3 min read

For thousands of years, ginger has been a staple in traditional medicine across Asia, used for its potent healing properties. This fiery rhizome is often hailed as a go-to remedy, but does ginger help when you're sick? The answer lies in its scientifically-backed bioactive compounds, which offer relief for common symptoms like nausea, inflammation, and sore throat.

Quick Summary

This article examines the effectiveness of ginger for alleviating cold, flu, and other illness symptoms. The analysis focuses on its anti-inflammatory, antimicrobial, and anti-nausea properties, with a look at how different forms of ginger can be used for relief.

Key Points

Anti-Inflammatory Properties: Gingerols and shogaols in ginger can reduce pain and swelling associated with colds, flu, and sore throats.
Nausea Relief: Ginger is highly effective for alleviating nausea and vomiting, working by encouraging efficient digestion and relaxing the gastrointestinal tract.
Immune System Support: The antioxidant and antimicrobial properties of ginger may help boost the immune system and fight off infections, though it is not a cure for viruses.
Sore Throat Soother: Warm ginger tea with honey is a time-tested remedy for soothing a sore throat, combining ginger's anti-inflammatory effects with honey's antimicrobial properties.
Different Forms, Different Strengths: While fresh ginger contains potent gingerols, dried ginger and supplements may contain a higher concentration of the more potent shogaols.

The Science Behind Ginger's Healing Properties

Ginger contains hundreds of bioactive compounds, but two of the most researched are gingerols and shogaols. Gingerols are the active agents in fresh ginger, while shogaols are concentrated in dried ginger and are even more potent. These compounds are responsible for much of ginger's medicinal effects, influencing various bodily processes that are critical when you're under the weather.

Anti-Inflammatory Effects for Pain and Swelling

When you get sick, inflammation is a natural part of your body's immune response. This can lead to a sore throat, body aches, and congestion. Gingerols and shogaols have been shown to have strong anti-inflammatory properties by inhibiting key inflammatory enzymes and pathways, which can help reduce this discomfort. This soothing effect is a primary reason why warm ginger tea is a popular remedy for a sore throat. Studies have even found that ginger can reduce muscle pain and soreness, which can be a relief when dealing with the flu.

Relief from Nausea and Upset Stomach

One of the most well-documented benefits of ginger is its effectiveness against nausea and vomiting. It is frequently recommended for morning sickness during pregnancy, chemotherapy-induced nausea, and motion sickness. The active compounds in ginger work in the gastrointestinal tract to promote efficient digestion and block neurotransmitters that cause stomach contractions and the vomiting reflex. By speeding up the process of stomach emptying, ginger can significantly reduce feelings of sickness.

Potential Immune-Boosting and Antimicrobial Actions

While ginger is not a cure for the common cold or flu, its antimicrobial and antioxidant properties may help support the immune system in fighting off pathogens. Research indicates that ginger can stimulate immune responses and potentially inhibit the replication of certain viruses and bacteria. Some studies even suggest that the combination of ginger and honey could have enhanced antimicrobial effects, making a lemon-ginger-honey tea a formidable combination.

Comparison of Ginger Forms for Sickness Relief


Feature	Fresh Ginger	Dried Ginger (Supplements)	Ginger Tea (Homemade)	Ginger Candies/Lozenges
Primary Bioactive Compound	Gingerol	Shogaol	Mix of gingerol and shogaol	Mix of gingerol and shogaol
Potency	Good	Higher (shogaol is more potent)	Variable, depends on steeping	Variable, depends on concentration
Effectiveness for Nausea	Highly effective	Effective	Effective, soothing	Effective for mild nausea
Effectiveness for Sore Throat	Soothing, anti-inflammatory	Less direct contact with throat	Very soothing, anti-inflammatory	Soothes throat irritation
Speed of Action	Can be fast, especially chewed	Can be delayed, more systemic	Often fast, comforting effect	Quick local soothing effect
Pros	Fresh, potent, versatile	Consistent composition, highly active compounds	Hydrating, comforting, customizable	Convenient, easy to carry
Cons	Less potent shogaols, spicy taste	Purity and quality vary, potential side effects	Potency can be lower than supplements	Often contains sugar, less potent

Practical Ways to Incorporate Ginger

When you are feeling sick, there are many simple ways to use ginger for relief. Drinking warm ginger tea is perhaps the most popular and comforting method. A basic recipe involves steeping a few slices of fresh, peeled ginger root in boiling water for several minutes. Adding a squeeze of lemon and a spoonful of honey can further enhance its soothing and antimicrobial properties.

For a sore throat, chewing on a small piece of raw ginger root can provide direct contact with the throat, though its spicy taste can be intense. Ginger lozenges and candies are a convenient alternative for soothing throat irritation on the go. Additionally, adding fresh or powdered ginger to meals like soups and stir-fries can help boost your overall intake and health. For those with digestive upset, adding grated ginger to hot water can aid digestion and relieve bloating and gas.

Conclusion: A Powerful Ally in Sickness

In conclusion, the scientific and anecdotal evidence strongly supports the use of ginger to help when you're sick. Its potent anti-inflammatory and anti-nausea compounds, gingerols and shogaols, offer genuine relief for many common symptoms, from sore throats and body aches to upset stomachs. While it is not a magical cure-all, incorporating ginger into your diet through teas, foods, or supplements can serve as an effective complementary therapy. Always consult a healthcare professional before relying on any supplement, especially if you are pregnant or taking other medications, to ensure safe usage. With a long history of traditional use and a growing body of scientific research, ginger remains a powerful and natural ally in the fight against illness. For a deeper dive into the health benefits of ginger, the NIH offers extensive research on its various applications (National Institutes of Health).

Frequently Asked Questions

For mild nausea or a sore throat, ginger tea may provide noticeable relief within a relatively short period, though the speed and extent of relief can vary depending on the individual and the severity of symptoms.

Both forms have benefits. Fresh ginger has high levels of gingerols, while dried ginger has higher concentrations of the more potent shogaols. For immediate, soothing relief from a sore throat, fresh ginger tea is excellent. For systemic anti-inflammatory effects, supplements made from dried ginger may be more potent.

While ginger is generally safe for most people, it's best to consult a pediatrician before giving ginger supplements or using large amounts with children. Honey should not be given to children under 12 months old.

In moderate use, ginger is well-tolerated. However, higher amounts can sometimes cause mild side effects like heartburn, gas, or stomach upset. If you are pregnant or on medication, consult a doctor before increasing your intake.

Yes, ginger may interact with certain medications, including blood thinners. Always speak with a healthcare provider or pharmacist before taking ginger regularly, particularly if you have a pre-existing medical condition or take prescription drugs.

Ginger's anti-inflammatory properties can help break up congestion and soothe inflammation in the respiratory tract. The warmth from ginger tea or soup can also help to thin mucus and provide comfort.

There is no universally recommended amount of ginger for everyone. Safe intake levels can vary based on individual factors and the form of ginger being used. Consulting a healthcare professional can provide personalized guidance.