Drinking ginger every day is safe for most adults at about 1–4 g of fresh ginger equivalent, roughly a thumb-sized piece. The best evidence is for reducing nausea, including in pregnancy, where studies used about 1 g a day. Evidence that ginger “boosts immunity” or prevents colds in people is limited, despite its anti-inflammatory compounds gingerol and shogaol.
Key facts at a glance
- Strong evidence: nausea from pregnancy, travel and chemotherapy.
- Moderate evidence: modest reduction in period pain and osteoarthritis pain.
- Weak evidence: immune boosting, cold prevention, weight loss.
- Common side effects: heartburn, stomach upset and a burning mouth at higher doses.
- Honey in ginger drinks must never be given to babies under 12 months.
What is in ginger
The active compounds are gingerols in fresh ginger, which partly convert to shogaols when ginger is dried or heated. They give ginger its heat and have shown antioxidant and anti-inflammatory activity in laboratory studies. Ginger contributes very few vitamins or minerals at the amounts people drink.
What the evidence says
| Claim | Evidence | Notes |
|---|---|---|
| Relieves nausea | Strong | Pregnancy, motion sickness, post-operative and chemotherapy nausea |
| Reduces period pain | Moderate | Small trials show effects similar to common pain relievers |
| Eases osteoarthritis pain | Moderate | Modest effect in meta-analyses |
| Aids digestion | Some | May speed stomach emptying |
| Boosts immunity / prevents colds | Weak | Mostly laboratory and animal data |
| Weight loss | Weak | Small effects in short trials |
How much ginger per day
- Most adults: 1–4 g of fresh ginger a day, split across drinks or meals.
- Pregnancy: up to about 1 g a day, the amount used in studies. Discuss with your doctor or midwife.
- Concentrated juice shots can exceed these amounts quickly; start small.
Ginger honey drink: a simple recipe
- Thinly slice 2–3 cm of fresh ginger (about 5 g).
- Steep in 250 ml of hot water for 10–15 minutes.
- Let it cool slightly, then stir in 1 teaspoon of honey. Very hot water degrades honey’s aroma.
- Add lemon juice to taste.
Honey has reasonable evidence for easing cough in children over one year old and adults. Both ginger and honey add comfort for a sore throat, but neither shortens a cold.
Canned ginger honey drinks
Ready-to-drink ginger honey products are convenient but vary widely. When choosing one:
- Check sugar per 100 ml. Many contain 8–12 g, similar to a soft drink.
- Look for real ginger (ginger extract or juice), not only “ginger flavour”.
- Expect a milder effect than fresh ginger; processing reduces gingerols.
Who should be careful
- People taking blood thinners such as warfarin — ginger may add to bleeding risk at high doses.
- People with gallstones — ginger stimulates bile flow.
- People with reflux — ginger can worsen heartburn.
- People on diabetes medication — monitor blood sugar if taking large amounts.
- Babies under 12 months — no honey, because of infant botulism risk.
Frequently asked questions
Is it safe to drink ginger juice every day?
For most healthy adults, yes, at about 1–4 g of fresh ginger a day. Higher amounts more often cause heartburn and stomach upset.
Does ginger boost the immune system?
Laboratory studies show anti-inflammatory and antimicrobial activity, but human trials have not shown that ginger prevents colds or infections.
What is the best time to drink ginger?
With or after food is gentler on the stomach. For nausea, drink it when symptoms start or before travel.
Can I drink ginger during pregnancy?
Ginger at about 1 g a day has been studied for pregnancy nausea and appears safe, but check with your doctor or midwife first.
Does ginger help with weight loss?
Effects in trials are small. A ginger drink without added sugar can replace sweeter drinks, which helps more than the ginger itself.
Ginger drinks from ACM Beverage
ACM Beverage produces ginger honey and ginger tea drinks in Vietnam for OEM and private label customers. See the 330 ml ginger honey drink or the juice and drink range. Related reading: health benefits of honey green tea. To discuss a formulation, contact our export team.
This article is general information, not medical advice. Consult a healthcare professional if you are pregnant, take medication or have a medical condition.
