Written by Alexa Heathorn, MS, CNS-c, Science Writer. Daily supplementation of 125 mg of ginger extract for 8 weeks reduced joint pain and stiffness, improved functional capacity, and lowered markers of inflammation in adults with mild to moderate joint pain.

Across all age groups, many people experience mild to moderate joint pain during or after physical activity, which often discourages them from staying active. Common treatments typically involve over-the-counter analgesics or prescription medications; however, these options carry potential side effects and are not recommended for long-term. As a result, researchers and clinicians have increasingly explored natural, safer alternatives to help relieve activity-related joint pain.

Ginger is a flowering plant that has long been used in the form of whole root, extract powders, and herbal teas for its medicinal properties, including relief from colds, nausea, fever, and headaches, as well as for its neuroprotective, gastroprotective, and anti-inflammatory effects¹. These benefits are attributed to its phenolic compounds—gingerols, shogaols, zingerone, and paradols². These compounds exert anti-inflammatory effects by decreasing pro-inflammatory cytokines. Similarly, many over-the-counter pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), reduce pain by inhibiting the same pro-inflammatory pathways that ginger’s phenolics target¹.

Although ginger has been widely studied for its anti-inflammatory and analgesic properties, most research has examined higher doses of ginger powder or extracts, often requiring several grams per day to achieve therapeutic levels of gingerols². This dosage can be difficult to sustain and may limit ginger’s use as a practical long-term option for individuals with joint or muscle pain. Few studies have tested lower-dose, concentrated ginger extracts standardized for gingerol content, particularly in people with mild to moderate joint pain associated with physical activity. To address this gap, a randomized, placebo-controlled, double-blind, parallel-group trial was designed to evaluate whether a low-dose, high-potency ginger extract could improve pain perception, functional capacity, and markers of inflammation.

The study included 30 adults (15 males and 15 females) between 40 and 75 years of age who reported mild to severe joint and muscle pain with associated inflammation. Participants were randomized to receive either 125 mg per day of ginger extract (standardized to contain 10% total gingerols and no more than 3% total shogaols) or an identical placebo. All participants donated fasting blood samples, completed questionnaires, rated thigh pain in response to standardized pressure, and performed squats or deep knee bends while holding 30% of their body mass for 3 sets of 10 repetitions. These procedures were repeated on days 0, 30, and 56 of supplementation. Subjective ratings of muscle pain, functional capacity, and inflammatory markers were tracked as primary outcomes, while range of motion, flexibility, perceptions of quality of life, clinical chemistry panels, and the frequency and quantity of over-the-counter (OTC) analgesic use were measured as secondary outcomes.

The results were as follows after 8 weeks of supplementation:

• Pain relief: The ginger group reported less joint pain, stiffness, and trouble with daily activities compared to baseline, especially after exercise (p < 0.05). Pain in the thigh muscle also tended to be lower (p = 0.087).
• Hip discomfort: Both groups improved, but benefits appeared earlier in the ginger group (day 30 vs. day 58 in placebo). Overall group differences were not significant.
• Inflammation: Ginger reduced several blood markers of inflammation, including IL-1β (p = 0.050), TNF-α (p = 0.064), GM-CSF (p = 0.001), and IL-5 (p = 0.047).
• Pain medication use: Fewer participants in the ginger group used over-the-counter pain relievers (46.7%) compared to placebo (73.3%), though this was not statistically significant.
• Other effects: Ginger slightly increased certain white blood cells (eosinophils), and a few participants reported mild side effects (e.g., headaches, palpitations), but these were infrequent and minor.

Potential limitations of the study include:

• The sample size was relatively small (30 participants), which limits the strength and generalizability of the findings.
• The study population was limited to adults aged 40–75 with varying degrees of joint and muscle pain, therefore results may not apply to younger adults, athletes, or individuals with specific medical conditions.
• The intervention period was relatively short (8 weeks), so the long-term effects and safety of ginger supplementation remain unknown.
• Dietary intake, physical activity, and use of other lifestyle factors outside of the study protocol were not monitored, which may have influenced outcomes.
• A specific concentrated ginger extract standardized to 10% gingerols was used, therefore results may not be generalized to other forms, preparations, or dosages of ginger.

Daily supplementation with a low-dose, high-potency ginger extract (125 mg, providing 12.5 mg gingerols) reduced perceptions of joint pain and stiffness, improved functional capacity, and lowered several markers of inflammation in adults with mild to moderate joint pain. These findings suggest that ginger may serve as a safe, natural alternative or adjunct to over-the-counter pain medications for managing activity-related joint discomfort. However, ginger supplementation may interact with blood-thinning medications such as Warfarin and Eliquis, so individuals should consult a healthcare provider before beginning this or any other supplement. While results are promising, larger and longer trials are needed to confirm efficacy, assess long-term safety, and determine whether these benefits extend to broader populations and different forms of ginger supplementation.

Source: Broeckel, Jacob, Landry Estes, Megan Leonard, Broderick L. Dickerson, Drew E. Gonzalez, Martin Purpura, Ralf Jäger, Ryan J. Sowinski, Christopher J. Rasmussen, and Richard B. Kreider. “Effects of Ginger Supplementation on Markers of Inflammation and Functional Capacity in Individuals with Mild to Moderate Joint Pain.” Nutrients 17, no. 14 (2025): 2365.

© 2025 by the authors. Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and
conditions of the Creative Commons Attribution (CC BY) license(https://creativecommons.org/licenses/by/4.0/).

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Posted September 17, 2025.

Alexa Heathorn, MS, CNS-c, is a clinical nutritionist specializing in metabolic health, hormonal balance, and gastrointestinal restoration through root-cause functional nutrition. She earned her master’s degree in Nutrition from Bastyr University and is currently a Certified Nutrition Specialist (CNS) candidate. Alexa also works as a research writer and functional health consultant, translating complex science into actionable strategies for practitioners and wellness companies. Learn more at www.bloomedwellness.com.

References:

1. Kiyama R. Nutritional implications of ginger: chemistry, biological activities and signaling pathways. J Nutr Biochem. 2020;86:108486. doi:10.1016/j.jnutbio.2020.108486
2. Broeckel J, Estes L, Leonard M, et al. Effects of Ginger Supplementation on Markers of Inflammation and Functional Capacity in Individuals with Mild to Moderate Joint Pain. Nutrients. 2025;17(14):2365. Published 2025 Jul 18. doi:10.3390/nu17142365