Ginger has been used as both food and medicine for thousands of years — and modern research backs up a lot of the folklore. Here's what ginger actually does for your body, and why it earns its place in a well-made drink.
That warm, spicy kick in a ginger mule isn't just there for flavor. Ginger is one of the most studied culinary spices in the world, valued across cultures for everything from calming an upset stomach to easing aches. It's genuinely functional — a rare case where the thing that tastes great is also doing your body a few favors. Let's look at what the science says, and how to get more of it.
What Makes Ginger So Good for You
Ginger's benefits come mainly from its bioactive compounds, especially gingerol — the substance responsible for much of its flavor and most of its medicinal properties. Gingerol has antioxidant and anti-inflammatory effects, which is the thread connecting most of ginger's reported benefits. According to the National Center for Complementary and Integrative Health (NCCIH), ginger is generally safe and is most established for easing nausea, though evidence for its other uses ranges from promising to still-emerging.
The Science-Backed Benefits
It eases nausea. This is ginger's best-supported benefit. It's widely used and studied for nausea from motion sickness, morning sickness, and post-surgery or treatment-related queasiness. If you've ever reached for ginger ale with an upset stomach, you were onto something real.
It supports digestion. Ginger can help speed stomach emptying and ease indigestion and bloating, which is why it's a classic after-meal remedy in many cuisines.
It fights inflammation. Gingerol's anti-inflammatory and antioxidant activity is the focus of a lot of ongoing research, including its potential to ease muscle soreness and joint discomfort.
It may help with other markers. Early research is exploring ginger's role in blood sugar regulation and other areas, though these uses are less established and shouldn't replace medical care.
A quick, honest caveat: ginger is a supportive, everyday wellness ingredient, not a cure, and the strength of the evidence varies by use. If you have a medical condition or are pregnant, it's worth checking with your doctor about amounts.
Ginger and Drinking
Ginger and cocktails are a natural match — and not only because the flavor is fantastic. Ginger's stomach-settling reputation is exactly why it shows up in so many drinks meant to be sipped slowly and enjoyed. It brings warmth, brightness, and a little spicy complexity that balances sweetness, which is a big part of why the ginger mule has become such an enduring favorite. Curious how the classic came to be? Our Moscow mule vs. yuzu ginger mule breakdown digs into what makes a great mule.
How to Get More Ginger
Fresh ginger is the most potent form — grate it into stir-fries, dressings, and marinades, steep slices in hot water for tea, or blend it into smoothies. But one of the easiest and most enjoyable ways to work ginger into your routine is in a drink, cocktail or mocktail. A ginger mule delivers that warm, spicy ginger character in a glass; our guide to the best ginger mule recipes at home and our step-by-step mule recipe make it easy. Pair ginger with bright citrus like yuzu and it gets even better — here's why yuzu is taking over cocktail menus.
Frequently Asked Questions
Is ginger good for you every day?
For most people, moderate daily ginger — in food, tea, or drinks — is safe and may support digestion and reduce nausea. If you take blood thinners, are pregnant, or have a medical condition, check amounts with your doctor.
Does ginger really help with nausea?
Yes — this is its most well-supported benefit. Ginger is widely used and studied for nausea from motion sickness, pregnancy, and medical treatments.
Is ginger good for digestion?
Ginger can help speed stomach emptying and ease indigestion and bloating, which is why it's a traditional after-meal remedy in many cultures.
How much ginger should I have?
Studies often use up to a few grams per day, but everyday culinary amounts — in food, tea, or a ginger drink — are a simple, safe way to enjoy the benefits. More isn't always better, so keep it reasonable.
The Bottom Line
Ginger is that rare ingredient that tastes bold and pulls its weight — easing nausea, supporting digestion, and delivering anti-inflammatory antioxidants, all wrapped in a warm, spicy flavor. Whether you grate it fresh, steep it as tea, or sip it in a mule, it's an easy, delicious upgrade to your day.
The easiest (and tastiest) way to get your ginger? A mule. OFTN's Yuzu Ginger Mule pairs real ginger warmth with bright yuzu — 20 calories, low in sugar, with electrolytes and B + C vitamins, as a cocktail or a zero-proof mocktail. Explore all OFTN flavors →
