Researchers looked at 41 studies to see if ginger supplements could help heart health. They found that ginger may help lower blood sugar levels, reduce certain types of cholesterol, and slightly lower blood pressure. The benefits seemed stronger in people who already had health problems. While these results are promising, scientists say we need more research to figure out the best dose and how long people should take it. Ginger appears to be a safe addition to a healthy lifestyle, but it’s not a replacement for doctor-recommended treatments.

The Quick Take

  • What they studied: Does taking ginger supplements help improve heart health markers like cholesterol, blood sugar, and blood pressure?
  • Who participated: Scientists reviewed 41 different research studies that tested ginger supplements on various groups of people. The studies included people with different health conditions, from healthy individuals to those with diabetes or heart concerns.
  • Key finding: Ginger supplements showed improvements in several important heart health measurements: blood sugar dropped by about 13 points, insulin levels decreased, cholesterol improved slightly, and blood pressure went down a little bit. These improvements were more noticeable in people who weren’t already in perfect health.
  • What it means for you: If you’re interested in supporting your heart health naturally, ginger supplements may help, especially if you have concerns about blood sugar or cholesterol. However, this should complement—not replace—your doctor’s advice and any prescribed medications. Talk to your healthcare provider before starting supplements.

The Research Details

This was a systematic review, which means researchers searched through scientific databases (PubMed, Scopus, Web of Science, and Google Scholar) to find all the high-quality studies about ginger and heart health that were published through January 2025. They only included randomized controlled trials, which are the gold standard in research because people are randomly assigned to either take ginger or a placebo (fake pill), so results are more reliable.

The researchers then combined the results from all 41 studies using a special statistical method called meta-analysis. This allowed them to see patterns across many studies instead of just looking at one study alone. They measured different heart health markers including cholesterol levels, blood sugar, blood pressure, inflammation markers, and liver function.

A systematic review is important because it looks at the big picture across many studies rather than relying on just one experiment. This approach helps us understand what the overall evidence shows about whether ginger really works. By combining results from 41 different studies, researchers can see if the benefits are consistent and reliable, rather than being a one-time lucky result.

This review included only randomized controlled trials, which are considered the most trustworthy type of research. The researchers searched multiple databases to make sure they found all relevant studies, reducing the chance they missed important information. However, the individual studies included may have had different quality levels, and the researchers noted that more research is needed to determine the best dose and duration of ginger supplementation.

What the Results Show

Ginger supplements showed measurable improvements in several key heart health markers. Fasting blood sugar (the amount of sugar in your blood when you haven’t eaten) dropped by about 13 mg/dL on average. Insulin levels, which help control blood sugar, decreased by about 1.33 units. A measure called HOMA-IR, which shows how well your body handles insulin, improved significantly. HbA1c, a test that shows your average blood sugar over three months, dropped by about 0.68%.

For cholesterol, triglycerides (a type of fat in your blood) decreased by about 12 mg/dL, and LDL cholesterol (the “bad” cholesterol) dropped by about 4.55 mg/dL. HDL cholesterol (the “good” cholesterol) increased slightly by 0.80 mg/dL. Blood pressure also showed a small improvement, with systolic pressure (the top number) dropping by about 2.72 mmHg.

Additionally, ginger reduced ICAM-1, a marker of inflammation in blood vessels that’s linked to heart disease. These improvements suggest ginger may help protect heart health through multiple pathways.

The research showed that ginger’s benefits were stronger in people who already had health problems, such as those with diabetes, high cholesterol, or high blood pressure. This suggests ginger may be particularly helpful for people trying to improve their health markers rather than for prevention in completely healthy people. The studies also showed that ginger appeared to be safe, with no serious side effects reported in the research reviewed.

This systematic review builds on earlier research suggesting ginger has anti-inflammatory and antioxidant properties. Previous studies hinted that ginger might help with heart health, but this comprehensive review of 41 studies provides stronger evidence. The findings align with traditional uses of ginger in medicine and support what smaller individual studies have suggested, though the improvements are generally modest rather than dramatic.

The researchers noted several important limitations. First, the studies included had different doses of ginger and different treatment lengths, making it hard to say what the perfect dose should be. Second, not all studies measured the same outcomes, so some results are based on fewer studies than others. Third, the improvements, while consistent, were generally small to moderate in size. Finally, the researchers couldn’t determine from this review whether the benefits would last long-term or how ginger compares to standard medical treatments.

The Bottom Line

Based on this research, ginger supplementation appears safe and may help improve heart health markers, particularly blood sugar control and cholesterol levels. If you’re interested in trying ginger supplements, discuss it with your doctor first, especially if you take blood thinners or other medications. Ginger should be used as part of a comprehensive approach to heart health that includes a healthy diet, exercise, and following your doctor’s treatment plan. Confidence level: Moderate—the evidence is promising but not definitive.

People with concerns about blood sugar, cholesterol, or blood pressure may benefit most from ginger supplementation. This includes people with prediabetes, diabetes, or high cholesterol. However, ginger is not a substitute for prescribed medications. People taking blood thinners should check with their doctor before using ginger supplements. Healthy individuals with normal cholesterol and blood sugar may see less benefit.

Based on the studies reviewed, improvements in heart health markers typically appeared within 8-12 weeks of taking ginger supplements. However, some studies showed benefits in as little as 4 weeks, while others took longer. You should give ginger at least 8-12 weeks before deciding if it’s working for you, and continue working with your doctor to monitor your health markers.

Want to Apply This Research?

  • Track your ginger supplement intake daily (dose and time taken) and monitor related health metrics weekly: fasting blood sugar if you have a home monitor, blood pressure readings, and energy levels. Note any changes in digestion or side effects.
  • Set a daily reminder to take your ginger supplement at the same time each day (such as with breakfast). Pair this habit with another daily routine to make it stick. Log your intake in the app immediately after taking it to build consistency.
  • Check your key health markers (blood sugar, cholesterol, blood pressure) every 8-12 weeks through your doctor or home monitoring. Use the app to track trends over time and share results with your healthcare provider. Note any dietary or lifestyle changes that might affect results, such as diet changes or increased exercise.

This research summary is for educational purposes only and should not replace professional medical advice. Ginger supplements may interact with certain medications, including blood thinners, diabetes medications, and blood pressure medications. Before starting any supplement, including ginger, consult with your healthcare provider or pharmacist, especially if you have existing health conditions or take medications. This review summarizes research findings but does not constitute medical advice. Always work with your doctor to manage heart health and any related conditions.