Ginger, scientifically known as Zingiber officinale, is a popular spice and herbal medicine that has been used for centuries in various cultures. It is well-known for its distinct flavor, which adds a unique taste to many dishes. But beyond its culinary uses, ginger has a long history of being used as a natural remedy for various health issues such as nausea, digestive problems, and colds.
It’s primary active compounds, gingerols and shogaols, are responsible for its pungent taste and anti-inflammatory properties and in recent years, scientists have been exploring the possibility that ginger may have even more health benefits.
Especially around it’s ability to alleviate arthritis pain. This article will delve into the research surrounding ginger and its potential benefits for those suffering from these common health concerns.
What is Inflammation and Its Effects on the Body?
Inflammation is a natural and necessary immune response that helps protect the body from infection and injury. It occurs when the body's white blood cells and other substances are released to combat harmful invaders, such as bacteria and viruses. However, sometimes the inflammatory response can become chronic or excessive, leading to various health problems, including cardiovascular disease, diabetes, and certain types of cancer. Additionally, chronic inflammation has been linked to several autoimmune diseases, including rheumatoid arthritis, lupus, and inflammatory bowel disease.
Inflammation can cause pain, swelling, redness, and warmth in the affected area, making it difficult to perform daily tasks. Managing inflammation is crucial for maintaining overall health and preventing the development of chronic diseases. One way to do this is through the use of natural remedies, such as ginger, which have been shown to have anti-inflammatory properties.
Is Ginger Good for Arthritis? Research and Findings
Several studies have examined the potential benefits of ginger for arthritis relief, with promising results. In a randomized, double-blind, placebo-controlled study published in Arthritis & Rheumatology, [1] patients with osteoarthritis who took a highly concentrated ginger extract experienced a significant reduction in knee pain compared to those who received a placebo.
Another study published in the Journal of Pain found that ginger supplementation reduced pain and inflammation in individuals with rheumatoid arthritis. [2] These findings suggest that ginger may be an effective natural remedy for managing arthritis symptoms, although additional research is needed to determine the optimal dosage and form of ginger for arthritis treatment.
In fact a systematic literature review found that ginger relieved OA pain better than a placebo in most studies. [3]
In a 2020 trial, researchers compared the commercial pain reliever naproxen to a combination of ginger and curcumin (the anti-inflammatory ingredient in turmeric) [4] Black pepper enhances the absorption of curcumin, and adding ginger was thought to further improve its effectiveness. The results showed that the herbal combination was just as effective as naproxen in reducing inflammation and pain in knee OA when taken twice daily for four weeks.
Ginger and Rheumatoid Arthritis
Rheumatoid arthritis (RA) is an autoimmune disorder that causes chronic inflammation of the joints. Studies on ginger's effects on RA are limited and vary in quality. However, some promising findings include:
A 12-week randomized controlled trial involving 70 participants with RA, where the ginger group showed a significant increase in the expression of FOXP3 genes that help regulate the immune system and a considerable decrease in pro-inflammatory genes. [5] A study comparing a daily dose of 1,500 mg of ginger to a placebo in 66 patients with active RA reported significant reductions in C-reactive protein (CRP, a marker of inflammation) and interleukin (IL)-1, an inflammatory protein targeted by arthritis drugs like anakinra [6].
Is Ginger Good for Inflammation? Scientific Evidence and Studies
Several studies have investigated the potential benefits of ginger for reducing inflammation. The primary active compounds in ginger, known as gingerols and shogaols, are thought to be responsible for its anti-inflammatory effects. These compounds have been shown to inhibit the production of certain inflammatory substances in the body, such as prostaglandins and leukotrienes.
In a study published in the Journal of Medicinal Food, researchers found that ginger extract significantly reduced the levels of certain inflammatory markers in individuals with osteoarthritis. [7]
Another study published in the International Journal of Preventive Medicine showed that ginger supplementation reduced inflammation and oxidative stress in patients with type 2 diabetes. [8]
These findings suggest that ginger may be effective in reducing inflammation, although more research is needed to establish the optimal dosage and duration of treatment for various inflammatory conditions.
Ginger Dosages For Joint Pain
Generally speaking the dose of ginger for joint pain is around 1.5-3 grams, this makes it impractical in many cases. It also means that a lot of supplements that claim to use ginger simply don’t have enough.
There are some work arounds for the high volume, the active ingredient in ginger that helps with inflammation is hydroxymethoxyphenyl, there have been clinical trials using a mixed ginger and galangal extract (Eurovita 77) [9] standardized to include more than 30mg of hydroxymethoxyphenyl in 255mg of Eurovita 77, which is about the same as 2 grams of ginger. This has been shown to be equally as effective at reducing pain, swelling and joint stiffness as the trials which showed 3 grams of ginger to be effective.
Whilst most supplement manufacturers that use ginger as an ingredient don’t use a high hydroxymethoxyphenyl extract there are a couple of examples, most notably FlexAgain, who use an extract standardized to 70mg within their joint supplement which we rate as the number 1 right now.
How to Use Ginger for Inflammation and Arthritis Relief
There are several ways to incorporate ginger into your daily routine to help manage inflammation and arthritis symptoms. Some popular methods include:
a. Ginger Tea for Arthritis
Ginger tea is a soothing and delicious way to reap the anti-inflammatory benefits of ginger. To make ginger tea, simply steep fresh ginger slices in boiling water for 5-10 minutes, then strain and enjoy. You can also add honey or lemon for additional flavor and health benefits. Drinking ginger tea daily may help reduce inflammation and alleviate joint pain.
b. Ginger Oil for Arthritis and Joint Pain
Ginger essential oil, which is extracted from the ginger root, can be used topically to help reduce inflammation and ease joint pain. Dilute a few drops of ginger oil with a carrier oil, such as coconut or jojoba oil, and massage it into the affected area for pain relief. Be sure to do a patch test before applying ginger oil to a larger area of skin to ensure you do not have an adverse reaction.
c. Making and Using Ginger Oil for Knee Pain
To make your own ginger oil for arthritis, simply grate fresh ginger and mix it with a carrier oil, such as olive or almond oil. Let the mixture sit for a few days, then strain out the ginger pieces. Apply the ginger-infused oil to your knees or other affected joints for pain relief.
d. Ginger Supplements
Of course, ginger supplements are an option, but it should be noted that unless the manufacturer specifies using a high hydroxymethoxyphenyl extract, contain 30mg or higher (which not many do) then they aren’t likely to be effective. If it’s normal ginger, this means it will need to be 3 1000mg capsules of ginger.
Additional Benefits of Ginger for Overall Health
In addition to its potential benefits for inflammation and arthritis relief, ginger has been shown to improve several other aspects of health. Some of these additional benefits include:
- Alleviating nausea and vomiting, particularly during pregnancy and after surgery or chemotherapy
- Reducing symptoms of indigestion and promoting healthy digestion
- Lowering blood sugar levels and improving insulin sensitivity in individuals with type 2 diabetes
- Reducing menstrual pain when taken at the onset of menstruation
- Ginger is rich in anti oxidants
- Improving cardiovascular health by lowering blood pressure and reducing cholesterol levels
Precautions and Potential Side Effects of Using Ginger
Although ginger is generally considered safe when used in moderation, it can cause some side effects in certain individuals. These may include heartburn, diarrhea, and stomach discomfort. Additionally, ginger can interact with some medications, such as blood thinners and blood pressure medications, so it is essential to consult with your healthcare provider before using ginger if you are taking any of these drugs.
Pregnant and breastfeeding women should also use caution when using ginger, as its safety during pregnancy and lactation has not been well-established.
Other Natural Remedies for Inflammation and Arthritis Relief
In addition to ginger, there are several other natural remedies that may help alleviate inflammation and arthritis symptoms:
- Turmeric: This vibrant yellow spice, contains a compound called curcumin, which has potent anti-inflammatory effects and has been shown to improve arthritis symptoms.
- Omega-3 fatty acids: The DHA and EPA found in fish oil and algae based sources, omega-3 fatty acids have been shown to reduce inflammation and improve joint pain in individuals with rheumatoid arthritis and osteoarthritis. This shouldn't be confused with the Omega 3 AHA found in plant based sources.
- Green tea: Rich in antioxidants and anti-inflammatory compounds, green tea may help reduce inflammation and protect against joint damage.
- Capsaicin: Found in chili peppers, capsaicin can be applied topically to alleviate joint pain by blocking pain signals.
Conclusion: Incorporating Ginger For Joints into Your Daily Routine for Better Health
Ginger's anti-inflammatory properties show potential for alleviating arthritis symptoms, particularly in osteoarthritis and, to some extent, rheumatoid arthritis. However, more high-quality research is needed to establish its effectiveness and optimal dosages. As always, consult with your healthcare provider before starting any new supplement or treatment.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7137811/
2 - https://pubmed.ncbi.nlm.nih.gov/20418184/
3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/
4 - https://pubmed.ncbi.nlm.nih.gov/32180294/
5 - https://pubmed.ncbi.nlm.nih.gov/30844477/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7137811/
7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
8 - https://pubmed.ncbi.nlm.nih.gov/23717767/
9 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6686118/
