Ginger

Ginger is the rhizome (underground stem) of Zingiber officinale. Its key active compounds are gingerols (fresh ginger) and shogaols (dried/cooked ginger)—both are potent anti-inflammatory and anti-nausea compounds. It is one of the most widely used spices and medicines in the world.

Used in Ayurveda, Traditional Chinese Medicine, and throughout Asian culinary medicine for thousands of years. Known as the 'universal medicine' in Ayurveda (vishvabheshaja). Traded along the Silk Road. Introduced to Europe by Arab traders and became one of the most important medieval medicines.

Multiple meta-analyses confirm efficacy for nausea and vomiting of pregnancy (comparable to vitamin B6), chemotherapy-induced nausea, and motion sickness. Several RCTs show significant reduction in osteoarthritis pain. Anti-inflammatory effects comparable to NSAIDs at high doses. Blood glucose lowering effects in type 2 diabetes.

For nausea: 1–1.5g divided through the day (250mg capsules with each meal). Fresh ginger tea: grate 1 inch of fresh ginger into boiling water, steep 10 minutes. For joint pain: 510–1000mg ginger extract daily. For motion sickness: take 1–2g 30 minutes before travel. Crystallised ginger and ginger ale (with real ginger) also effective for mild nausea.

Extremely safe with millennia of food use. At high supplemental doses (>5g/day) may cause heartburn, mouth irritation. Mild blood-thinning effect—caution with anticoagulants at high doses. Generally very safe in pregnancy for nausea at recommended doses (1–1.5g/day).