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Ginger Powder: Health Benefits, Nutrition, Proper Dosage, and More

Is there anything more comforting than a warm cup of ginger tea?


Ginger tea is as powerful as it is soothing…It’s an ancient superfood that’s been used to treat ailments from stomach pain to brain fog for thousands of years. The best part? You can pack all of its power into a simple, easy powder with many more times the benefits of tea.

What Is Ginger Powder?

Ginger powder is in the same plant family as turmeric and cardamom. Raw ginger first surfaced in Southeast Asia and is believed to have been used for medicinal purposes as many as 5,000 years ago. Ginger is enjoyed in many forms—dried, preserved, or powdered—in recipes, tea, candy, and more.

Fresh ginger root and a bowl of ginger powder on a wooden table.

Ginger Powder Nutrition

Ginger powder distills the nutrients of one of the top superfoods in the world and condenses them so that you can get as many of its health benefits as possible in one serving.


…And ginger powder has a lot of health benefits.


Ginger’s powerful bioactive compounds, gingerol and shogaols, are key components of the spice’s powerful medicinal perks (1, 2). Gingerol gives ginger its anti-inflammatory and antioxidant properties, which can help protect the body from free radicals (3, 4).

6 Health Benefits of Ginger Powder

Ginger powder is loaded with calcium, manganese, iron, zinc, copper, potassium, magnesium, vitamin C, and more (5). Here are six ways that it can optimize your health…

Infographic Showing the 6 Benefits of Ginger Powder

1. Ginger Powder Can Help Ease Joint Pain

In two scientific studies, ginger powder was shown to significantly reduce joint pain and stiffness in those with osteoarthritis, while also increasing mobility (6, 7). To further alleviate stiff, achy joints, pair ginger powder with collagen powder. (This lemon ginger smoothie is a great recipe to start with.)

2. Ginger Powder Soothes Nausea and Indigestion

If you have kids, you might remember taking ginger for morning sickness when you were pregnant. The superfood is famous for its ability to curb nausea—especially the kind experienced by moms-to-be (8). (That said, if you are close to labor or have a history of miscarriage, your doctor might advise you to skip it - more on that below.)


Ginger powder may also help ease nausea and vomiting for people facing surgery. Some small studies indicate it may also help with nausea caused by chemotherapy, though more research is still needed (9, 10, 11).


If your stomach issues go beyond nausea, ginger may also help you manage chronic indigestion. Many experts believe that indigestion is caused by delayed emptying of the stomach, a factor that ginger can help speed up (12).

3. Ginger Powder May Help You Lose Weight

Research indicates that ginger powder may help contribute to weight loss. In a 2019 literature review, supplementing with ginger was found to reduce body weight and waist-to-hip ratio in overweight subjects (13).


Another study in 2016 found that women with obesity who took ginger saw a reduced body mass index (BMI) and lower levels of blood insulin, a factor sometimes associated with obesity (14).

4. Ginger Powder May Help Prevent Heart Disease, Alzheimer’s Disease, Cancer, and Complications of Diabetes

Ginger powder has a potentially preventative effect on many major health issues…


For starters, ginger’s antioxidant properties help reduce certain byproducts of oxidative stress that are major risk factors for heart disease (15). Some studies also suggest that ginger can alleviate inflammatory responses in the brain, which could help reduce the risk of Alzheimer’s disease (16).


Gingerol, a major bioactive ingredient in ginger powder, is associated with potential anti-cancer properties (17). While more research is needed, early-stage studies have indicated that ginger may help fight against pancreatic cancer, liver cancer, breast cancer, and ovarian cancer (18, 19, 20, 21).


As if all that weren’t enough, ginger powder may also help prevent type 2 diabetes. In a 2015 study, ginger powder was found to help lower blood sugar (22).

5. Ginger Powder Can Improve Brain Function

In addition to helping prevent Alzheimer’s disease, ginger powder may help directly sharpen your brain function. One study found that ginger improved reaction time and working memory in healthy middle-aged women (23).


In animal studies, ginger has been found to help ward off age-related brain function decline (24, 25, 26).

6. Ginger Powder May Boost Your Immunity

Ginger powder can help power up your immune system and lower your risk of infections. Ginger extract can even help curb the growth of certain types of bacteria (27).

Recommended Ginger Powder Dosage Per Day

How much ginger powder you’ll want to take each day depends on your health goals, but doctors recommend a maximum of 3 to 4 grams (3,000 to 4,000 mg) of ginger per day. Pregnant women are advised to talk to their doctors before taking ginger powder, and should not take more than 1 gram (1,000 mg) per day. Children under two years old should not take ginger powder.

Ginger root and ginger tea with leaf and spoon on wood background.

Ginger Powder Dosing for Specific Conditions

Here’s how much ginger powder to take depending on your health goals.


  • Ginger powder for nausea or indigestion: 1 gram (1,000mg) of ginger daily, in separate doses.
  • For morning sickness: 650mg to 1 gram of ginger per day (but talk to your doctor first).
  • For joint pain: 250mg of ginger, 4 times per day.

How to Take Ginger Powder

The easiest and most effective way to take ginger powder is as part of a comprehensive green drink or superfood blend, in combination with other organic super greens. That’s why we created Native Greens Superfood Powder—a powerful blend of the top nutrients, superfoods, and superfruits in the world.

Each serving includes 50mg of ginger powder, alongside dozens of other healthy ingredients. You can take this powder by blending it into your water each day, or adding it to your smoothie. You’ll enjoy sharper focus, boosted energy, better digestion, and all of the benefits that ginger powder has to offer.

Risks and Side Effects of Ginger Powder

There are certain conditions that may negatively interact with ginger powder…

  • If you’re pregnant and have had miscarriages in the past or are close to going into labor, avoid taking ginger powder. Anyone who is pregnant and considering taking ginger, even if they don’t have the above factors, should talk to their doctor before trying it (28).
  • Ginger can increase your risk of bleeding, so if you take blood-thinning medications including warfarin (like Coumadin), aspirin, or clopidogrel (like Plavix), avoid taking ginger powder unless your doctor gives the okay.
  • Because ginger may lower your blood sugar, it may contradict with diabetes medications or raise the risk of hypoglycemia or low blood sugar.
  • Ginger powder may also lower blood pressure, so if you take blood pressure medication, ask your doctor before taking any ginger powder.

The Bottom Line

Ginger powder is one of the most powerful and beneficial herbs in the world. It can help ward off illnesses and foster a healthy digestive system, making it an exceptional addition to your daily routine.


One simple way to get 50mg of ginger powder each day is with Native Greens. This green superfood powder combines 21 of nature’s best fruits, vegetables, and superfoods into one easy-to-consume beverage. Put one scoop into your water or smoothie each day to experience heightened energy, healthy aging, and balanced hormones.

As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.

More Native Greens

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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