Skip to main content
Supplement ScienceSupplementScience

Ginger Dosage Guide

Evidence:Moderate
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

250-1,000mg standardized ginger extract daily, or 1-2g dried ginger powder

Maximum dose: Up to 4g/day dried ginger is generally considered safe; higher doses may cause heartburn

Dosage Recommendations

General recommendation: 250-1,000mg standardized ginger extract daily, or 1-2g dried ginger powder

Timing: Take with meals to reduce potential GI irritation; for nausea, take 30 minutes before trigger • Take with food for best absorption.

Dosage by Condition

Osteoarthritis
250-500mg extract twice dailyModerate
Nausea (pregnancy)
250mg four times daily (1g/day)Strong
Muscle soreness
2g raw ginger or equivalent extract dailyModerate

Upper limit: Up to 4g/day dried ginger is generally considered safe; higher doses may cause heartburn

Timing & Absorption

Take with meals to reduce potential GI irritation; for nausea, take 30 minutes before trigger

Best taken with food for optimal absorption.

Find a Ginger with the right dose
We verify actual dosage against clinical research
Full Ginger Guide

References

  1. Meta-analysisBartels EM, Folmer VN, Bliddal H, et al. (2015). Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis and Cartilage. DOI PubMed
  2. Meta-analysisJalali M, Mahmoodi M, Mosallanezhad Z, et al. (2020). The effects of ginger supplementation on markers of inflammatory and oxidative stress: a systematic review and meta-analysis. Phytotherapy Research. DOI PubMed
  3. RCTBlack CD, Herring MP, Hurley DJ, O'Connor PJ (2010). Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. Journal of Pain. DOI PubMed
  4. Moshfeghinia R, Salmanpour N, Ghoshouni H, Gharedaghi H, et al. (2024). Ginger for Pain Management in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis.. Journal of integrative and complementary medicine. DOI PubMed
  5. Schumacher JC, Mueller V, Sousa C, Peres KK, et al. (2024). The effect of oral supplementation of ginger on glycemic control of patients with type 2 diabetes mellitus - A systematic review and meta-analysis.. Clinical nutrition ESPEN. DOI PubMed
  6. Salih AK, Alwan AH, Khadim M, Al-Qaim ZH, et al. (2023). Effect of ginger (Zingiber officinale) intake on human serum lipid profile: Systematic review and meta-analysis.. Phytotherapy research : PTR. DOI PubMed
  7. Meta-analysisHu Y, Amoah AN, Zhang H, Fu R, et al. (2022). Effect of ginger in the treatment of nausea and vomiting compared with vitamin B6 and placebo during pregnancy: a meta-analysis.. The journal of maternal-fetal & neonatal medicine : the official journal of the European Association of Perinatal Medicine, the Federation of Asia and Oceania Perinatal Societies, the International Society of Perinatal Obstetricians. DOI PubMed
Show 5 more references
  1. Kim SD, Kwag EB, Yang MX, Yoo HS (2022). Efficacy and Safety of Ginger on the Side Effects of Chemotherapy in Breast Cancer Patients: Systematic Review and Meta-Analysis.. International journal of molecular sciences. DOI PubMed
  2. Choi J, Lee J, Kim K, Choi HK, et al. (2022). Effects of Ginger Intake on Chemotherapy-Induced Nausea and Vomiting: A Systematic Review of Randomized Clinical Trials.. Nutrients. DOI PubMed
  3. Samadi M, Moradinazar M, Khosravy T, Soleimani D, et al. (2022). A systematic review and meta-analysis of preclinical and clinical studies on the efficacy of ginger for the treatment of fatty liver disease.. Phytotherapy research : PTR. DOI PubMed
  4. Ebrahimzadeh A, Ebrahimzadeh A, Mirghazanfari SM, Hazrati E, et al. (2022). The effect of ginger supplementation on metabolic profiles in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.. Complementary therapies in medicine. DOI PubMed
  5. Meta-analysisZhu W, Dai Y, Huang M, Li J (2021). Efficacy of Ginger in Preventing Postoperative Nausea and Vomiting: A Systematic Review and Meta-Analysis.. Journal of nursing scholarship : an official publication of Sigma Theta Tau International Honor Society of Nursing. DOI PubMed