Quick answer: Ginger supplements may give a small reduction in osteoarthritis pain, but trials are few and of moderate or poor quality, and ibuprofen worked better in a head-to-head study. Ginger in food is safe for most people. If you take blood thinners such as warfarin, speak to a doctor or pharmacist before taking ginger supplements, as ginger might increase bleeding risk.
Evidence checked on 10 October 2026 against Arthritis UK's ginger information, the US National Institutes of Health's ginger fact sheet and a 2015 meta-analysis of trials.
Ginger has been used in cooking and traditional medicine for centuries, and it is often described as a natural anti-inflammatory. If you live with arthritis, you may have been told to try ginger tea, fresh ginger or ginger capsules. This guide sets out what the research actually shows, how strong that evidence is, and how to use ginger safely.
What is ginger?
Ginger is the underground stem (rhizome) of the Zingiber officinale plant, part of the same family as turmeric. It is sold fresh, dried and ground, as tea, in crystallised form and as extract capsules or oil. Arthritis UK (formerly Versus Arthritis) notes that ginger extracts are available over the counter in pharmacies and high-street shops.
How might it work?
Arthritis UK explains that laboratory and animal studies have found ginger extracts can reduce the production of several chemical substances, including leukotrienes, that promote joint inflammation. Ginger also contains salicylates, which the body converts to salicylic acid, a substance related to aspirin that can reduce pain signals. These are plausible mechanisms, but they do not by themselves prove that ginger helps people with arthritis.
What the evidence shows
Trials in osteoarthritis
Arthritis UK describes three randomised trials in people with osteoarthritis:
- Ginger vs ibuprofen vs placebo. 67 people with hip or knee osteoarthritis took ginger extract, ibuprofen or placebo three times a day for three weeks. Both ginger and ibuprofen reduced pain compared with placebo, but ibuprofen was more effective than ginger.
- A crossover trial. 29 people with knee osteoarthritis took ginger or placebo for three months, then swapped. Ginger helped more than placebo in the first phase, but there was no significant difference in the second phase.
- A six-month trial. 247 people with knee osteoarthritis took ginger extract or placebo twice a day. More people in the ginger group had a meaningful reduction in knee pain, but quality of life was similar in both groups, and the ginger group had more mild stomach side effects such as heartburn.
The meta-analysis
A 2015 meta-analysis (Bartels and colleagues) pooled placebo-controlled trials of ginger in osteoarthritis. It found a statistically significant but small reduction in pain and disability with ginger. People taking ginger were more than twice as likely to stop treatment as those on placebo. The authors concluded that ginger was "modestly efficacious and reasonably safe", and rated the evidence as moderate quality because of the small number of participants.
The US National Institutes of Health view
NCCIH says ginger supplements might help symptoms of knee osteoarthritis, but that much of the research has been of poor quality. It also says ginger applied to the skin has not been shown to help knee osteoarthritis.
Rheumatoid and other inflammatory arthritis
There is very little good-quality human research on ginger for rheumatoid arthritis. NICE guidance (NG100) says complementary therapies may give short-term relief for some people but have little or no evidence for long-term benefit, and should not replace conventional treatment.
Evidence at a glance
| Question | Honest answer |
|---|---|
| Does ginger reduce osteoarthritis pain? | Possibly, a little. Trials show a small effect; quality is moderate to poor |
| Is it as good as ibuprofen? | No. In the head-to-head trial, ibuprofen worked better |
| Does ginger cream or oil on the skin help? | Not shown for knee osteoarthritis |
| Does it treat rheumatoid arthritis? | No good evidence |
| Is it safe? | Generally well tolerated; stomach upset is common; take care with blood thinners |
For a side-by-side look at the two most popular spices, see our ginger vs turmeric comparison and our turmeric evidence guide.
Common claims, checked
- "Ginger is a natural painkiller as strong as ibuprofen." Not supported. In the direct comparison described by Arthritis UK, ibuprofen worked better.
- "Natural means safe." Ginger is generally well tolerated, but concentrated supplements can cause heartburn and might increase bleeding risk with blood thinners. Herbal products are not tested in the same way as medicines.
- "More is better." No safe and effective dose has been established, and higher doses are more likely to upset your stomach. Taking several ginger products at once makes it harder to know how much you are having.
- "Ginger shots reduce inflammation in your joints." There is no good evidence for this. Shots often contain added fruit juice and sugar, and the NHS suggests limiting fruit juice and smoothies to a combined total of 150ml a day.
- "Ginger can replace my arthritis medicine." No. Do not stop or reduce prescribed treatment without speaking to your doctor.
Safety
Side effects
Arthritis UK describes ginger as relatively well tolerated, with minor side effects. The most common are stomach upset, heartburn and mouth irritation. In the meta-analysis, more people stopped taking ginger than placebo, which suggests side effects or taste put some people off.
Blood thinners
Arthritis UK advises taking ginger with care if you use anticoagulants, because ginger might increase the risk of bleeding. If you take warfarin, apixaban, rivaroxaban, edoxaban, dabigatran, clopidogrel or aspirin, speak to your doctor, anticoagulant clinic or pharmacist before taking ginger supplements. The NHS warfarin guidance says to tell your doctor about any herbal remedies or supplements and to check before starting new ones.
NSAIDs
Non-steroidal anti-inflammatory drugs such as ibuprofen, naproxen and diclofenac can cause stomach irritation and bleeding. Ginger can also cause heartburn and might affect bleeding, so ask your pharmacist before combining a ginger supplement with regular NSAIDs.
Other medicines
NCCIH advises talking with a healthcare provider before using ginger if you take any medicine, because some herbs and medicines interact. For methotrexate, the NHS says there is not enough information to know whether herbal supplements are safe to take alongside it, so check with your rheumatology team or pharmacist.
Doses
Arthritis UK says no recommended safe and effective dose has been established for musculoskeletal conditions. Trials have used extract doses of roughly 510 to 1,000mg a day. Supplement strengths vary, so do not assume one product is the same as another.
Pregnancy and breastfeeding
NCCIH says ginger supplements may be safe in pregnancy and are sometimes used for pregnancy sickness, but advises consulting a healthcare provider first. Little is known about safety while breastfeeding.
Ginger for medicine-related nausea
One area where ginger may be genuinely useful for people with arthritis is nausea. Arthritis UK suggests that if medication is making you feel sick, ginger or peppermint tea, foods containing ginger and even ginger biscuits can help some people, along with small regular meals and dry foods such as crackers or toast. If methotrexate or another medicine regularly makes you feel sick, tell your rheumatology team, because there are often ways to reduce this, such as adjusting folic acid, changing the timing or switching to injections.
Using ginger in food
Ginger in food is safe for most people and adds lots of flavour, which can make healthy meals more appealing. Ideas that need little effort:
- Ginger tea: a few slices of fresh ginger in hot water, or a ginger tea bag.
- Stir-fries: ready-prepared ginger paste with frozen stir-fry vegetables, tofu or chicken and noodles.
- Soups: carrot and ginger, or butternut squash and ginger.
- Curries and dals: ginger with garlic, turmeric and tinned tomatoes.
- Porridge: a pinch of ground ginger with grated apple or pear.
- Fish: salmon baked with ginger, soy sauce and spring onion.
If peeling and grating fresh ginger is hard on your hands, use jars of ginger paste, frozen chopped ginger or ground ginger. Freezing fresh ginger also makes it easier to grate. For more ideas, see our guide to anti-inflammatory herbs and spices.
Crystallised ginger, ginger biscuits and ginger beer are often high in sugar, so keep these as occasional treats.
Fresh, dried, tea or capsules?
| Form | What to know |
|---|---|
| Fresh root | Best flavour for cooking. Keeps in the fridge for a couple of weeks or the freezer for months |
| Ground (dried) ginger | Cheap and convenient for baking, porridge and curries. Easy on painful hands |
| Ginger paste or frozen chopped ginger | No peeling or grating. Useful if hand arthritis makes preparation hard |
| Ginger tea | A comforting drink and may help nausea. Amounts are small compared with trial doses |
| Extract capsules | The form used in arthritis trials. Strengths vary; check with a pharmacist before using, especially with blood thinners |
If you want to try a ginger supplement
- Check with your pharmacist or GP first, especially if you take any blood thinner, NSAIDs or methotrexate.
- Choose a single-ingredient product with a clear dose on the label.
- Note your pain and stiffness before you start.
- Try it for a set period, for example two to three months, as in the longer trials.
- Stop if it upsets your stomach or you notice no clear benefit.
- Do not stop or reduce your prescribed treatment.
How to tell if it is helping
Arthritis pain naturally goes up and down, so it is easy to credit a supplement for a good week that would have happened anyway. A simple diary makes your decision more reliable. Fill this in once a week for two weeks before you start and then throughout your trial period:
| Week | Average pain (0–10) | Morning stiffness (minutes) | Painkiller doses this week | Activities I could do | Side effects |
|---|---|---|---|---|---|
| Before 1 | |||||
| Before 2 | |||||
| Week 4 | |||||
| Week 8 | |||||
| Week 12 |
If your scores have not clearly improved by the end, the honest conclusion is that it probably is not worth continuing. Take the diary to your next GP or physiotherapy appointment; it is useful information whatever the result.
Put it in perspective
NICE guidance for osteoarthritis (NG226) puts therapeutic exercise and, where appropriate, weight management at the centre of treatment, with information and support. These have far stronger evidence than any supplement. If you are thinking about ginger because your pain is not well controlled, it is worth also asking your GP or a physiotherapist about an exercise programme and reviewing your pain relief.
For rheumatoid and other inflammatory types of arthritis, disease-modifying medicines are what protect your joints. No food or supplement can do that job.
When a dietitian can help
If you are trying lots of supplements, or have cut down what you eat because of nausea or reflux, a registered dietitian can help you build a balanced diet that suits you. Ask your GP or rheumatology team about a referral.
When to get medical help
Stop ginger supplements and get urgent medical advice if you notice signs of bleeding, such as black or bloody stools, vomiting blood or unusual bruising, especially if you take a blood thinner. See your GP if you have persistent heartburn, indigestion or difficulty swallowing, or if nausea from your medicines is stopping you eating. Get same-day advice from your GP or NHS 111 if a joint suddenly becomes hot, swollen and very painful, especially with a fever.
Frequently asked questions
Does ginger help arthritis pain?
Trials in osteoarthritis suggest ginger supplements may give a small reduction in pain, but the evidence is of moderate to poor quality. It has not been shown to help rheumatoid arthritis.
Is ginger better than ibuprofen?
No. In the trial that compared them directly, ibuprofen was more effective than ginger. Both have side effects, so ask a pharmacist which is suitable for you.
Can I take ginger with warfarin?
Ginger might increase bleeding risk. Ginger in normal food amounts is unlikely to be a problem for most people, but speak to your doctor or anticoagulant clinic before taking ginger supplements.
Does ginger tea help arthritis?
There is no good evidence that ginger tea eases arthritis, but it is a pleasant, caffeine-free drink that counts towards your fluids and may help with nausea.
Do ginger creams or oils help joint pain?
NCCIH says ginger applied to the skin has not been shown to help knee osteoarthritis. NICE recommends offering a topical NSAID gel for knee osteoarthritis and considering one for other joints; ask your pharmacist.
How much ginger should I take?
No safe and effective dose has been established for arthritis. Trials used about 510 to 1,000mg of extract a day. Check with a pharmacist before starting.
Sources and further reading
- Arthritis UK: Ginger
- Bartels EM et al. Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis Cartilage 2015 (PMID 25300574)
- NCCIH (US National Institutes of Health): Ginger
- Arthritis UK: How food and drink can affect your medication
- NICE NG226: Osteoarthritis in over 16s
- NHS: Warfarin
Educational information for people in the United Kingdom — not personal medical or dietary advice. Food and supplements can interact with medicines, so check with your GP, pharmacist or rheumatology team before changing your diet significantly or starting a supplement, and ask for a referral to a registered dietitian for individual advice. Charity no. 1218461. Pending clinical and editorial review. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Ginger vs turmeric — side-by-side comparison
- Turmeric evidence guide — what the trials show
- Herbs and spices — flavour without the hype
- Medicine and supplement interactions — what to check
- Supplements hub — all our supplement guides