Mental Wellness Center
The Mighty Ginger Root And Your Mental Health
Discover how this ancient spice can improve cognitive function, reduce anxiety, fight depression, and support your overall mental wellness.
We're talking about ginger...on a mental health blog?
YES!
There is an old Indian proverb: "Everything good is found in ginger."
This spicy, yet warming root has long been recognized for its physical and mental health benefits. Many ancient wellness traditions elevate ginger to medicinal level and celebrate its versatility in supporting a large range of health concerns.
Yes, it's not much to look at. However, we would be at a loss if we judged the mighty ginger root by its appearance!
Important Note:
This piece is not a replacement for medical or mental health advice! Discuss medical and mental health concerns with your doctor and therapist. Even though ginger root is well-established natural support for many health issues, it won't suit everyone. You know how your body responds best, so always make the decisions that are right for you.
In this comprehensive guide, we will:
- Explore ginger in the Ayurvedic tradition
- Examine groundbreaking research on ginger and mental health
- Discuss the mental and physical health benefits with scientific backing
- Explore how ginger affects brain chemistry and function
- Share practical ways to incorporate ginger into your daily routine
- Provide recipes for warming, healing ginger preparations
Ginger: The "Universal Medicine" In Ayurveda
If there was a queen of all roots, my guess is ginger would take the crown! Or at the very least, the queen of alternative medicines. Speaking of which, ancient Ayurvedic philosophy dubs ginger the 'universal medicine'.
Ayurveda is one of the world's oldest holistic healing systems and philosophy, dating around 5000 years back. Originally an oral tradition, the Ayurvedic way of life was recorded in 4 Sanskrit texts called the Vedas.
A holistic tradition in nature, Ayurveda takes into account our mental, physical, and spiritual health.
As a 'universal medicine' in Ayurvedic tradition, ginger is thought to affect all bodily systems, especially the digestive, circulatory, and respiratory systems.
Most of us use ginger as a digestive aid and also to boost our immunity during cold and flu season. Ginger has also been used to treat morning sickness and chemotherapy-induced nausea.
What Makes Ginger Special?
Many of ginger's medicinal properties can be traced to a compound called gingerol. This compound is also behind ginger's spicy flavor - it literally activates spice receptors on your tongue! Steeped in a tea or used in other forms, that unique spice-warm sensation feels incredibly soothing.
Ginger is also full of powerful antioxidants, which fight the free-radicals in our body. Ginger has strong anti-inflammatory properties as well.
Research Spotlight: Ginger's Active Compounds
A 2016 review explains that the component gingerol may help with digestion, pain, and some chronic diseases. Another helpful component, shogaols, give ginger its zing. The compounds in ginger have also shown antitumor, anti-inflammatory, and antioxidant properties.
If you want to add more gingerol to your nutrition, fresh ginger is the most potent source. However, you can also get gingerol in capsules, powder, and other forms.
Ginger Root And Mental Health: The Science
The humble ginger root has some surprising brain and mental health benefits that are increasingly backed by scientific research.
Brain Protection & Aging
Studies have shown that the anti-inflammatory properties of ginger help to slow down the drivers of Alzheimer's disease. The antioxidant effects of ginger root are thought to safeguard the neurons (nerve cells) of the brain against the oxidative stress that is common in many neurodegenerative diseases including Parkinson's and Alzheimer's Disease.
Memory & Cognitive Function
Ginger potentially benefits how our brain ages, memory function, attention, and possibly more! A study of 60 middle-aged women in Thailand found that ginger improves working memory, attention, and reaction time.
Depression & Mood
The essential oils present in ginger (gingerol) have direct interaction with the serotonin receptors in the brain. Serotonin is the mood-enhancing hormone, thus contributing to the antidepressant effects of ginger.
Anxiety Reduction
The antioxidants in the ginger root can help you relax and unwind after a busy day. The serotonin-gingerol interactions may have a role here in reducing anxiety and promoting a sense of calm.
Improved Blood Flow to the Brain
Ginger has been shown to increase blood flow to the brain, which can enhance cognitive function and overall brain health. Better circulation means more oxygen and nutrients reaching your brain cells.
Enhanced Vagus Nerve Function
Ginger has been shown to improve vagus nerve function. The vagus nerve is the main facilitator of the mind-body connection and plays a huge role in our ability to self-regulate and co-regulate with others. Improved vagus nerve function may have positive effects on our overall mental health!
Groundbreaking Research: Ginger & Cognitive Function
A pivotal study published in the Journal of Nutritional Biochemistry (PMID: 25049196) found that ginger extract significantly improves memory by activating nerve growth factor (NGF) pathways in the hippocampus of the brain. This research demonstrated that ginger administration significantly improved the ability of mice to recognize novel objects, indicating improvements in learning and memory.
The Gut-Brain Connection: How Ginger Helps Both
Ginger's soothing effect on the digestive system has strong implications for our mental functioning as well.
Researchers have found that a gut-brain connection exists. The body's gastrointestinal (GI) system and brain communicate with each other. This connection goes both ways!
For example, if you are experiencing any bloating, diarrhea, nausea or stomach cramps, it can affect your anxiety. The same is true vice versa - feeling anxious or stressed can lead to stomach issues.
SO anything that soothes our digestive system can potentially benefit our mental health too.
Scientific Mechanisms: How Ginger Affects Brain Chemistry
Neurotransmitters are chemicals used by the brain to communicate with each other. One neurotransmitter in particular, serotonin, is known to influence mood and, specifically, is a primary neurochemical system targeted by antidepressants.
Interestingly, chemicals found in ginger have been shown to directly interact with the serotonin receptor believed to be responsible for antidepressant effects (for you neuro-nutrition nerds, it's the 5-HT1A receptor specifically that ginger's goodness appears to interact with).
In a study published in the Asian Journal of Medical Sciences, researchers found that ginger increases serotonin and dopamine levels in rats. These hormones are key to a sense of happiness and well-being in humans.
11 Proven and Possible Health Benefits of Ginger
- Promotes brain health - Ginger's anti-inflammatory properties could help slow the progression of dementia, including Alzheimer's disease. It may help lessen inflammation and degeneration in the brain.
- Soothes nausea - For centuries, people have used ginger to soothe upset stomachs. Some people have found that ginger helps ease nausea caused by morning sickness, chemotherapy, and anesthesia.
- Fights infection - In the lab, gingerol increased the number of T cells in human blood, which are important to the immune system. Ginger could be an aid in fighting infections and stopping bacterial growth.
- Lowers cholesterol - If you have high cholesterol, adding fresh or powdered ginger to your diet could help reduce LDL cholesterol, often called the "bad" cholesterol.
- Reduces inflammation and pain - Inflammation is behind many types of acute or chronic pain, including musculoskeletal pain and arthritis. Ginger can also soothe sore muscles after exercise.
- Lowers cancer risk - The antioxidants in ginger could neutralize harmful free radicals that may lead to some forms of cancer. Recent research has found that ginger may help prevent or suppress growth in colorectal cancer, liver cancer, breast cancer, and more.
- Relieves menstrual cramps - Ginger has anti-inflammatory and antispasmodic properties that target the cause of period cramps, and it may be as or more effective than over-the-counter remedies.
- Reduces migraine pain - In a study of 100 people, researchers find that ginger may work as well as the migraine drug sumatriptan to relieve migraine symptoms, such as pain and nausea.
- Boosts mental well-being - Taking ginger might help reduce the effects of anxiety, depression, and post-traumatic stress disorder (PTSD), according to laboratory research.
- Helps digestion - Ginger can help improve digestion in a few ways. It has enzymes that can help alleviate gas. It also supports two digestive enzymes in our bodies: trypsin and lipase.
- Improves fertility - A study of 100 men in Iran who sought treatment for infertility finds that those who take ginger have lower levels of sperm DNA fragmentation and improved sperm quality.
Research Finding: Ginger for Depression & Anxiety
Some experts believe depression and inflammation may be linked. Therefore, ginger's anti-inflammatory properties may also help treat depression symptoms. Multiple studies have shown that ginger increases serotonin and dopamine levels, which are key neurotransmitters involved in regulating mood and anxiety.
Practical Ways to Include Ginger in Your Diet for Mental Wellness
3 Delicious Ginger Preparations for Mental Wellness
1. Warming Ginger-Lemon-Honey Tea
I make this on days when I'm experiencing a 'nervous stomach'. It soothes my digestive system and also my nerves - especially if I'm about to do a presentation or get on an IG live! This tea has also been a go-to since childhood for treating common colds and flu.
Ingredients:
- Approximately 2-3 inches of fresh ginger root (depending on how strong you want the ginger flavor), peeled and sliced thinly
- 4 cups of water
- 2 tsp lemon juice
- 1 tbsp good quality honey
Steps:
- Slice your ginger nice and thin to maximize the surface area and ensure that as much of that juice will steep into the water
- In a small pot, bring the water and ginger to a boil for 10 minutes. You can leave it on for longer if you prefer a stronger ginger flavor
- Remove the pot from the heat and pour the ginger tea into mugs through a sieve
- Add lemon juice and honey to each mug (feel free to customize the amounts to your taste) and stir
- Sip slowly 🙂
I love savoring the spicy warmth of the ginger with each sip! This recipe is as simple as it gets. Feel free to customize the sweetener. I've seen people use maple syrup or agave instead of honey.
On some days, I skip the lemon juice and just drop a whole lemon slice into my mug, pouring the ginger tea over the lemon. The lemon flavor intensifies as it steeps, and it's really lovely!
2. Ginger Ale Fizz
This is a spin on the widely popular soft drink Ginger Ale, but with actual therapeutic benefits for your brain and nervous system.
Ingredients:
- 1 cup peeled, finely chopped ginger
- 2 cups boiling hot water
- 2 tsp of raw honey
- ½ cup of carbonated water
Steps:
- Combine the ginger and boiling water
- Simmer for 8 minutes and strain
- Add raw honey and stir until dissolved
- Add carbonated water to 1 cup of your ginger tea
- Drink right away to get that fizz factor!
Ginger tea or Ginger Ale Fizz also makes a good coffee substitute since it increases energy and blood flow to the brain for a real boost—without caffeine.
3. Ginger Syrup
This is an easy honey-based syrup that can be added to various foods and beverages for a regular dose of ginger's brain-boosting compounds.
Ingredients:
- Strong ginger tea (as above)
- Raw honey (2-3 times as much as you would use for tea)
Steps:
- Make a strong ginger tea
- Stir in 2-3 times as much raw honey as you would use for tea
- Pour syrup into a glass jar and store in fridge (should last about 12 weeks)
Uses:
- Use with a bit of fresh garlic and tamari for a delectable low sodium, low sugar and MSG-free Asian sauce
- Add 1-2 Tbsp of arrowroot powder to a cup of syrup and blend to make delicious low sugar ginger jam
- Add to smoothies, oatmeal, or yogurt for a brain-boosting breakfast
Recommended Dosage and Safety Information
While ginger offers numerous mental and physical health benefits, it's important to consume it safely:
- While it is safe to consume ginger daily, the recommended daily intake should not exceed 3-4 grams.
- Pregnant women should limit consumption to no more than 1 gram per day.
- Never give ginger to children under 2 years old.
Common Forms of Medicinal Ginger:
- Tea: For nausea consume 4 cups (950 mL) of ginger tea, which can be made by steeping sliced ginger in hot water.
- Supplements: Ground ginger supplements should contain 100% ginger without any fillers or other additives.
- Crystallized ginger: Often used by pregnant women with morning sickness. However, some options may contain high levels of added sugar.
- Essential oil: Studies show that inhaling ginger essential oil can help reduce postoperative nausea.
Potential Side Effects to Be Aware Of:
- Heartburn: Excess ginger can irritate the gastrointestinal tract and cause heartburn.
- Intolerance and allergy: Some people develop allergies to ginger skin or rhizomes and may experience mouth pain, burning, and itching.
- Increased tendency to bleed: An extension of its blood-thinning effects, too much ginger in those who already take warfarin or heparin may result in bleeding gums, nosebleeds, and blood in stools.
- Drug-ginger interactions: Ginger may lower blood sugar especially if taken with sulfonylurea drugs, which can raise the risk of developing hypoglycemia or low blood sugar levels. The same goes for blood pressure drugs because ginger can potentiate their effect, leading to a higher risk of low blood pressure.
- Skin rashes: Topical application of ginger extracts for pain relief may cause skin rashes.
Exercise + Ginger: A Powerful Combination for Mental Health
Here is an easy exercise to reduce stress by going no further than your fruit bowl. Grab an orange or other citrus fruit, and then take time to really examine it as if you'd never seen it before. Now smell it, peel it and eat it. Use all five of your senses — sight, smell, taste, touch and hearing. As you are focusing intently on this process, you will tune down your nervous system, which is responsible for producing that panicky fight-or-flight response, and reduce anxiety.
Adding a cup of ginger tea to this mindfulness practice can enhance the calming effect even further, as ginger helps regulate stress hormones while supporting cognitive function.
What Foods and Spices Help with Anxiety and Stress?
Certain foods and nutrients may help support your body in reducing anxiety and improving how your body handles stress. While ginger stands out for its powerful mental health benefits, it's part of a broader spectrum of foods that can support emotional wellbeing:
- Fatty fish: Salmon and tuna are examples of fish rich in the omega-3 fatty acids. Fatty acids, especially those found in salmon and tuna, have been shown to improve symptoms of depression and may support your body in reducing anxiety.
- Probiotic-rich foods: Good gut health aids in reducing anxiety and we may find, with further research, that it is a preventative measure for depression. Foods rich in probiotics are pickles, buttermilk and yogurt.
- Leafy greens: Having low levels of magnesium in your diet has been associated with an increased risk of depression. Proper amounts of magnesium can assist with reducing inflammation, managing the hormone cortisol, and relaxing the body and mind.
- Protein: Proteins, especially when consumed in the morning, can help make serotonin, a hormone that calms your mood and increases feelings of happiness and well-being.
- Spices: The spices saffron and turmeric may reduce both depression and anxiety. Additionally, some research suggests that ginger may be effective in reducing anxiety as well.
Research Finding: Ginger Improves Cognitive Function via NGF-Induced ERK/CREB Activation
A groundbreaking study (PMID: 25049196) revealed that ginger extract (GE) administration significantly improved the ability of mice to recognize novel objects, indicating improvements in learning and memory. The research showed that ginger administration led to elevated NGF (nerve growth factor) levels in both the mouse hippocampus and rat glioma C6 cells, resulting in phosphorylation of ERK and CREB - key factors in memory enhancement.
The Mind-Body Connection: How Ginger Supports Both
Overproduction of free radicals leads to inflammation, and compounds found in ginger act as excellent anti-inflammatories, thus potentially protecting our precious brain cells from the dangerous neuro-inflammation linked to various brain and mental health imbalances.
The antioxidant effects of ginger root are thought to safeguard the neurons (nerve cells) of the brain against the oxidative stress that is common in many neurodegenerative diseases including Parkinson's and Alzheimer's Disease.
The Vagus Nerve Connection
The vagus nerve is something that deserves its own dedicated blog. It is the main facilitator of the mind-body connection and plays a huge role in our ability to self-regulate and co-regulate with others. Ginger has been shown to improve vagus nerve function, which may have positive effects on our overall mental health. This connection helps explain why many people report feeling calmer and more centered after consuming ginger tea or supplements.
Who Should Use Caution With Ginger?
Despite its many benefits, ginger is not appropriate for everyone:
- People who are on blood thinners or have a bleeding disorder should not take ginger.
- If you are pregnant, have a heart condition, gallstones, or diabetes, or take blood pressure medication, talk with your doctor before you take ginger.
- If you are having surgery, ask your doctor about taking ginger prior to your procedure.
Experience the Mental Wellness Benefits of Ginger
Ready to incorporate the powerful mental wellness benefits of ginger into your life? Schedule a consultation with one of our wellness advisors to create a personalized plan that works for your unique needs.
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References and Scientific Research
1. Lim S, Moon M, Oh H, Kim HG, Kim SY, Oh MS. (2014). Ginger improves cognitive function via NGF-induced ERK/CREB activation in the hippocampus of the mouse. J Nutr Biochem. PMID: 25049196. DOI: 10.1016/j.jnutbio.2014.05.009
2. Healthy Aging Initiative. (2022, April 12). What spices and foods can help with anxiety and stress? University of Nevada, Extension.
3. Jones, J. (n.d.). Brain Food Essentials: Ginger. NeuroTrition.
4. Asian Journal of Medical Sciences. Study on ginger increasing serotonin and dopamine levels in rats.
5. 2016 review on gingerol's effects on digestion, pain, and chronic diseases.
6. Study of 60 middle-aged women in Thailand on ginger's effects on working memory, attention, and reaction time.
7. 2014 review of various studies of ginger on pain reduction and increased function in people with osteoarthritis.
8. 2008 study of women in Iran on ginger's effects on period cramps.
9. Study of 100 people comparing ginger to the migraine drug sumatriptan.
10. 2018 study published by the International Headache Society on ginger and migraine headaches.
11. Study of 100 men in Iran on ginger's effects on infertility and sperm DNA fragmentation.
12. Review of studies published from 2004–2019 on ginger's effects on sperm quality, quantity, viability, and motility.