Ginger Is an Anti-Aging Powerhouse That Targets 12 Hallmarks of Aging, According to a New Scientific Review

Ginger, a common spice usually used to add zest and spice to foods, has a growing body of research behind it that’s found the root vegetable to be as good for your health as it is for your palate. Now, a new scientific review links the spice to healthy aging.

The review, which was published in the journal Biomolecules, analyzed data from existing research and found that the root vegetable acts on 12 established hallmarks of aging on a cellular level. The researchers point out that a “particularly high number” of animal research studies showed that ginger can positively impact everything from your cells to bodily inflammation. 

“With over 400 bioactive compounds, ginger’s anti-aging properties have intrigued our ancestors for centuries,” says Kathleen Moore, RDN, a nutritionist at Ohio State Wexner Medical Center. “While research often breaks food down into components, the whole is greater than the sum of its parts. Ginger’s mysteries may never be fully understood.”

Here’s the deal with ginger, plus how to use more of it in your day-to-day life. 

What are the 12 hallmarks of aging?

The 12 hallmarks of aging are markers of getting older on a cellular level. The language around them gets a little technical, but they include:

• Defects in certain processes that control the way cells divide
• Gradual shortening of telomeres, which are protective caps at the ends of chromosomes
• Changes to DNA that impact the way genes behave
• The loss of proteostasis, a process that regulates proteins in a cell to maintain your health
• Cells struggling to break down and recycles its own contents
• A disruption in nutrient sensing, which is a cell’s ability to respond to fuel-like glucose
• Mitochondria (the powerhouses of the cell) not working as well as they should due to another disease or condition
• Cells stop dividing but remain alive
• A decline in the number and function of stem cells, which are important for tissue repair and maintenance
• A change in the way cells communicate with each other
• Chronic inflammation, which is linked to a host of diseases
• A disruption in the gut microbiome

What is ginger and is it healthy?

Ginger is a plant with a leafy stem and yellowish-green flowers, according to the National Institutes of Health (NIH). The actual root vegetable comes from the rhizome — the underground stem of the plant. Ginger is native to China, Japan, and India, and it’s been used for medicinal purposes in China for more than 2,500 years, per the NIH. 

It’s important to keep in mind that “much of the research on the effects of ginger has been conducted in animal studies,” says Jennifer Tomesko DCN, RD, associate professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University. “Human clinical trials are still needed on the efficacy of ginger’s benefits,” she adds. 

Still, ginger is generally thought of as healthy, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “Ginger provides significant health benefits, including reducing inflammation and oxidative stress, which are major contributors to aging and chronic diseases,” he says. “In many, it improves digestive health, reduces nausea, supports metabolic health by improving insulin sensitivity, and helps counter metabolic syndrome.”

How might ginger impact the aging process?

The review suggests certain elements of ginger may promote healthy aging. The researchers specifically found that scientific literature suggests that ginger can counteract issues with the body’s use of nutrients, problems on the mitochondrial (cell powerhouse) level, chronic inflammation in the body, and the balance of organisms in the body. Basically, it may influence the 12 hallmarks of aging listed above.

But the researchers also note that “Validation in human clinical trials is still insufficient or is entirely missing,” with a few exceptions. “The existing body of literature clearly supports the potential of ginger to be further studied in clinical trials as a supplement for the promotion of both lifespan and healthspan,” the researchers wrote. 

Worth noting: A 2022 meta-analysis (a study of existing research throughout the years) of ginger’s impact on aging had a similar conclusion. 

Other Health Benefits of Ginger

Again, there are animal studies to suggest that ginger can help with a range of health issues, but the data on humans isn’t as robust. “Some human studies have found ginger to be beneficial in the pathways within our body that help to manage metabolism and energy production, chronic inflammation, and alteration in the gut microbiome,” says Tomesko. “More research is needed to examine ginger supplementation to promote longevity.”

Per past studies and research, ginger may also help decrease blood sugar, cholesterol levels, and inflammatory markers in people with Type 2 diabetes, Tomesko says. Beyond that, ginger can help with a range of gut issues. “In many, it improves digestive health, reduces nausea, supports metabolic health by improving insulin sensitivity, and helps counter metabolic syndrome,” Keatley says. 

How to Add More Ginger to Your Diet

While you can find ginger in products like ginger ale, ginger beer, kombucha, and cookies, they’re not good sources of the root vegetable and may only have very tiny quantities of it, Moore says. “If baked or cooked with high amounts of fat or sugar, most benefits are negated,” she says. 

But if you cook with ginger root or ginger spice, “you have a better chance of consuming an amount that shows benefit,” Moore says. 

Teas can be a good way to consume ginger as these are made from a fresh root, dried root, or liquid extract, Tomesko says. “It is important to keep in mind that the chemical constituents of ginger vary among fresh, semi-dry, and dry forms of ginger,” she says. 

Keatley suggests using fresh ginger when you can. “Fresh ginger is rich in gingerols, which provide potent anti-inflammatory and antioxidant benefits,” he says. “Unlike powdered ginger, fresh ginger retains its natural oils, contributing to its unique flavor and enhancing digestive health.” Fresh ginger is also less processed, so it holds onto more of its original nutrients, including vitamins and minerals like vitamin C, magnesium, and calcium, that can degrade during the drying process,” Keatley says. “It can be easily added to meals, smoothies, or teas, making it a versatile and beneficial option for daily consumption.”

If you’re boiling ginger for tea, Keatley says that the water should reach around 160–185°F to effectively release beneficial compounds like gingerols and shogaols without degrading them too much. “Bringing the water to a full boil (212°F) is fine initially, but then reducing the heat and letting the ginger steep at a lower temperature for five to 10 minutes helps preserve its potency,” he says. “This moderate heat helps release the bioactive compounds while minimizing the loss of ginger’s beneficial properties.”

How much ginger can you have at any given time?

As for how much ginger to have, Moore points to the Academy of Nutrition and Dietetics’ Healthcare Professionals Guide to Supplements, which says you can take ginger daily as a “tonic” in a fresh or dried form. That means 0.3 to 1.5 grams of fresh ginger or 2 to 4 grams of the dried spice. (For reference, one teaspoon is two grams.) 

While there’s a lot that still needs to be studied about ginger, nutritionists say it’s considered a healthy spice.