Researchers looked at 36 different studies to see if ginger supplements could help people lose weight. They found that ginger made a small difference in waist size and body fat percentage, but didn’t significantly change overall weight or BMI. The effects were modest—about 0.65 centimeters smaller waist circumference and 1.49% less body fat. Ginger also appeared to boost a helpful hormone called adiponectin. While these results are interesting, the researchers say we need longer studies to know if ginger is truly effective for weight loss.

The Quick Take

  • What they studied: Whether taking ginger supplements helps adults lose weight and improve body measurements like waist size and body fat percentage.
  • Who participated: The analysis combined results from 36 randomized controlled trials (the gold standard type of study) involving adults of various ages and weights.
  • Key finding: Ginger supplements produced small improvements in waist circumference (about 0.65 centimeters smaller) and body fat percentage (about 1.5% reduction), but did not significantly change overall body weight or BMI. Ginger also slightly increased adiponectin, a hormone that helps regulate metabolism.
  • What it means for you: Ginger may provide minor benefits for reducing belly fat and body fat, but it’s not a weight-loss solution on its own. It appears to work best when combined with other healthy habits like diet and exercise. The effects are small enough that you might not notice them without measurements.

The Research Details

This was a systematic review and meta-analysis, which means researchers searched multiple scientific databases (PubMed, Scopus, Web of Science, and Google Scholar) for all high-quality studies on ginger and weight. They found 36 randomized controlled trials—the most reliable type of study where people are randomly assigned to take either ginger or a placebo (fake pill). The researchers then combined all the results to see the overall effect.

They looked at several measurements: body weight, BMI (a calculation based on height and weight), waist circumference, body fat percentage, and two important hormones called adiponectin and leptin. They also examined whether the dose of ginger or how long people took it affected the results.

By combining results from many studies, researchers can see the true overall effect of ginger, rather than relying on just one study that might have unusual results. This approach is especially important for supplements like ginger where individual studies might show different results. The researchers also looked at dose-response relationships—meaning they checked whether taking more ginger or taking it longer made a bigger difference.

This analysis is based on randomized controlled trials, which are considered the highest quality type of evidence. However, the individual studies likely varied in quality, ginger dosage, study duration, and participant characteristics. The fact that ginger showed effects on some measurements (waist circumference, body fat) but not others (overall weight, BMI) suggests the effects are real but modest. The researchers used proper statistical methods to combine the studies and assess the strength of evidence.

What the Results Show

Ginger supplementation showed statistically significant improvements in three areas: waist circumference decreased by about 0.65 centimeters, body fat percentage decreased by about 1.49%, and adiponectin (a beneficial hormone) increased by 0.84 micrograms per milliliter.

However, ginger did not significantly improve the two most commonly measured weight indicators: overall body weight and BMI. This is an important distinction—while ginger may help reduce belly fat and body fat in specific areas, it doesn’t appear to change how much you weigh overall.

The researchers also discovered that the longer people took ginger, the more their body weight decreased (though the effect was still small). Additionally, there was a non-linear relationship with dosage and waist circumference, meaning that more ginger didn’t always mean better results—there may be an optimal dose.

The increase in adiponectin is noteworthy because this hormone helps your body regulate blood sugar and metabolism. Higher adiponectin levels are generally associated with better metabolic health. The study also found that the effects of ginger varied depending on factors like how long the studies lasted, the dose used, and the characteristics of the participants. Some subgroups showed better results than others, suggesting that ginger might work better for certain people or under certain conditions.

This analysis builds on previous research suggesting ginger might have modest weight-loss benefits. However, it provides a more complete picture by showing that while ginger affects local fat deposits (belly fat and body fat percentage), it doesn’t significantly change overall weight or BMI. This aligns with some previous studies but contradicts others that claimed stronger weight-loss effects. The dose-response findings are new and suggest that previous studies may have used inconsistent dosages, which could explain why results varied.

The main limitation is that the individual studies included in this analysis varied significantly in their length, ginger dosage, study quality, and participant characteristics. Most studies were relatively short (weeks to a few months), which may not be long enough to see major weight changes. The researchers couldn’t determine the optimal dose or duration because studies used different amounts and timeframes. Additionally, the improvements found were small—less than 1 centimeter in waist circumference and 1.5% body fat reduction—which might not be noticeable in real life. The analysis also couldn’t fully explain why ginger affected some measurements but not others.

The Bottom Line

Ginger supplements may provide small benefits for reducing waist circumference and body fat percentage, but should not be relied upon as a primary weight-loss strategy. If you’re interested in trying ginger, it appears most effective when combined with regular exercise and a healthy diet. The evidence is moderate quality—meaning the findings are real but modest. Most studies used doses between 1-3 grams daily, though the optimal dose isn’t yet clear. Expect very small changes if any, and give it at least 8-12 weeks to see results.

This research is relevant for adults looking for additional support in managing weight and body composition. It may be particularly interesting to people who already enjoy ginger or are looking for natural supplements to complement their diet and exercise routine. However, people with certain medical conditions, those taking blood thinners, or pregnant women should consult their doctor before taking ginger supplements. This research is NOT a substitute for medical advice from your healthcare provider.

Based on the studies reviewed, most showed measurable changes after 8-12 weeks of consistent ginger supplementation. However, the changes are small—you’re unlikely to notice a significant difference on the scale. More noticeable changes might take 3-6 months or longer, especially when combined with diet and exercise changes.

Want to Apply This Research?

  • Track waist circumference weekly (measure at the narrowest point) and body fat percentage monthly if you have access to a scale that measures it. Also note your ginger supplementation dose and timing. This will help you see if you’re experiencing the small improvements that research suggests are possible.
  • If trying ginger, establish a consistent daily routine: take your ginger supplement at the same time each day (morning with breakfast works well) and log it in your app. Pair this with tracking your meals and exercise to see the combined effect. Remember that ginger alone won’t create weight loss—it may only provide a small boost to other healthy habits.
  • Set a 12-week trial period. Measure waist circumference and body fat percentage at the start, 6 weeks, and 12 weeks. Track daily ginger intake and overall diet quality. If you see small improvements in waist circumference or body fat (even 0.5-1 centimeter or 1% body fat), continue. If there’s no change after 12 weeks combined with healthy eating and exercise, ginger may not be beneficial for you personally.

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, and may not be appropriate for pregnant women or people with certain medical conditions. Before starting any supplement, including ginger, consult with your healthcare provider or registered dietitian. This analysis shows ginger has modest effects at best and should be combined with proven weight-loss strategies like balanced nutrition and regular physical activity. Individual results vary, and the small improvements found in research may not be noticeable in real life.