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Ginger capsules: what they help with and how to choose

By the Life in Good Form editors. Updated 2026-10-15.

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What ginger capsules contain

Ginger (Zingiber officinale) is native to warm parts of Asia. Its rhizome, the underground stem, is used in food and for health purposes. Capsules come in two main types:

Root powder is the whole dried root. Extracts are concentrated and state a minimum gingerol percentage on the label, which helps compare one extract with another.

What the research shows

The National Center for Complementary and Integrative Health (NCCIH) notes many studies on ginger, though some were not high quality. Its findings:

• Pregnancy nausea. Research shows ginger may help nausea and vomiting in pregnancy.
• Motion sickness. Most studies have not shown it to help.
• Chemotherapy and after surgery. It is uncertain whether ginger helps alongside standard treatment for chemotherapy nausea or nausea after surgery.
• Menstrual cramps. Research suggests ginger supplements might reduce cramp severity.
• Knee osteoarthritis. Ginger supplements might help symptoms, but much of the research is poor quality. Topical ginger has not been shown to help.

NCCIH points out that most nausea studies tested dietary supplements rather than foods, which is one reason people choose capsules over tea.

Side effects and safety

• Generally well tolerated. NCCIH says ginger has been used safely in many studies taken by mouth as a supplement.
• Possible side effects. Abdominal discomfort, heartburn, diarrhea, and mouth and throat irritation.
• Pregnancy. Ginger supplements in pregnancy may be safe, but NCCIH advises consulting your provider first. Little is known about safety while breastfeeding.
• Medicines. NCCIH says to talk with your provider before using ginger if you take any medicine. NOW Foods' labels highlight anticoagulants (blood thinners) and NSAIDs.
• Medical conditions. NOW Foods' labels advise consulting a physician if you have gallstones or a heart condition.

How ginger supplements are regulated

NCCIH explains that herbal products taken by mouth are often sold as dietary supplements, and the rules for supplements are less strict than those for drugs. Supplements are not approved by the FDA before they are sold. Manufacturers are responsible for checking the safety and labeling of their products. That is why reading the Supplement Facts panel, plant part and any standardization matters when you compare ginger capsules.

Capsules vs tea and chews

Ginger tea and ginger chews are other ways to take ginger. Capsules give a measured amount with no taste, which helps if strong ginger flavor bothers you. If you choose chews, check the label for added sugar.

If you mostly want a warm drink, see our ginger tea guide. If you want a consistent, measured dose like the supplements used in most studies, capsules are the closer match.

How to choose ginger capsules

• Root powder or extract. Powder is simple and whole-root; extract labels state a gingerol percentage, such as NOW Foods' minimum 5% gingerols.
• Amount per capsule and serving. NOW Foods' root powder is 1 capsule daily at 550 mg; its extract is 1 capsule 1 to 3 times daily with food.
• Take with food if the label says so, as NOW Foods directs for its extract.
• Capsule type. Both NOW Foods products use cellulose veg capsules.
• Blends. Turmeric-ginger or digestive blends may contain less ginger per capsule. Check the ginger line in mg.

What to look for when you buy

Questions people ask

What are ginger root capsules good for?

NCCIH says ginger may help nausea and vomiting in pregnancy and might reduce menstrual cramp severity. Most studies did not find it helpful for motion sickness.

Do ginger capsules work for nausea?

For pregnancy nausea, research is supportive. For motion sickness, chemotherapy or post-surgery nausea, the evidence is weak or uncertain.

Are ginger capsules as good as fresh ginger?

Most nausea studies tested supplements rather than foods, so capsules are closer to what was studied. Fresh ginger is still a fine food choice.

Do ginger capsules help menstrual cramps?

NCCIH says research suggests ginger supplements might reduce the severity of menstrual cramps. Talk with a provider if cramps are severe or new.

Can ginger capsules help knee arthritis?

Ginger supplements might help knee osteoarthritis symptoms, but NCCIH notes much of that research is poor quality, and ginger applied to the skin has not been shown to help.

Can I take ginger capsules while pregnant?

NCCIH says ginger supplements in pregnancy may be safe, but consult your health care provider before using them.

What are the side effects of ginger capsules?

Abdominal discomfort, heartburn, diarrhea, and mouth and throat irritation are possible.

Sources

• Ginger: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
• Ginger Root 550 mg Veg Capsules (www.nowfoods.com/products/supplements/ginger-root-550-mg-veg-capsules), NOW Foods
• Ginger Root Extract 250 mg Veg Capsules (www.nowfoods.com/products/supplements/ginger-root-extract-250-mg-veg-capsules), NOW Foods

Sources checked 2026-10-15.