Turmeric and Ginger: Benefits and Research

14 April 2025, by SANUSq Research team
14 min reading time

Fresh ginger root and three bowls of turmeric and spice powders on a wooden table

Turmeric and ginger turn up on almost every list of natural remedies, usually with the same sweeping promises attached. The real turmeric and ginger benefits are more modest and more specific than that: they are two closely related roots, each with its own research record, and it pays to separate what has been studied from what is simply reputation.

Written by SANUSq Research Team | Medically reviewed by Dr Ajay Kumar, MD
Published: 14 April 2025 | Updated: 14 April 2025

Two roots, two sets of compounds

Turmeric (Curcuma longa) and ginger (Zingiber officinale) belong to the same plant family, and in both cases we use the rhizome, the underground stem.

Turmeric owes its golden colour, and most of the scientific interest in it, to a group of compounds called curcuminoids, the best known of which is curcumin. Ginger's character comes from gingerols, which partly convert into shogaols when the root is dried or cooked. These compounds have been studied for their effects on some of the same inflammatory pathways in the body, which is one reason ginger and turmeric are so often paired.

In practice, though, their research has gone in different directions. Turmeric and curcumin have mostly been studied in joint conditions and inflammatory markers. Ginger's strongest evidence concerns nausea and, to a lesser extent, digestion.

What the research says about curcumin

Most turmeric studies use concentrated curcumin extracts, not the kitchen spice, and the quality of the evidence is uneven.

A meta-analysis by Zhang and Niu (2025) pooled seven randomised controlled trials in adults with rheumatoid arthritis. Curcumin, given alongside or compared with placebo or standard care, was associated with lower disease activity scores and lower levels of blood markers of inflammation such as C-reactive protein. The authors noted substantial differences between the trials and called for larger, longer studies.

Knee osteoarthritis is the other area where curcumin has been studied most. Several meta-analyses report better pain and function scores, but their quality is open to question.

Chen et al. (2026) appraised seven systematic reviews of curcumin for knee osteoarthritis. While the reviews suggested possible benefits, the authors rated their methodological quality as extremely low, found a high risk of bias in four of them and judged most of the evidence to be of low or very low quality.

Taken together, the picture is of a plausible but modest effect, measured mainly on blood markers and symptom scores, in people with diagnosed conditions. Rheumatoid arthritis and osteoarthritis need proper medical care, and curcumin research does not support using turmeric as a substitute for prescribed treatment. If you have a joint condition and are curious about curcumin, talk it through with your doctor or rheumatologist.

The absorption problem

Curcumin's biggest limitation is how little of it reaches the bloodstream. It dissolves poorly in water, is quickly broken down in the gut wall and liver, and is cleared rapidly.

In a review of curcumin bioavailability, Anand et al. (2007) identified poor absorption, rapid metabolism and rapid elimination as the main reasons for low curcumin levels in blood and tissues. They described several approaches to improving this, including combining curcumin with piperine from black pepper, liposomal and nanoparticle forms, and phospholipid complexes.

In an early pharmacokinetic study, Shoba et al. (1998) found that after 2 g of curcumin on its own, blood levels in healthy volunteers were undetectable or very low. Taking 20 mg of piperine at the same time raised curcumin's bioavailability by around 2,000% in the short term.

This is why so many curcumin products are formulated to get around the absorption step, and why traditional cooking pairs turmeric with fat and black pepper. It is also worth knowing that enhanced absorption cuts both ways: a form that delivers more curcumin may also make side effects and interactions more relevant.

Ginger and nausea: the best-documented use

A systematic review and meta-analysis by Viljoen et al. (2014), covering 12 randomised trials in 1,278 pregnant women, found that ginger improved nausea compared with placebo, although it did not significantly reduce the number of vomiting episodes. The authors described the evidence as low quality and the number of studies as limited.

An overview of 15 meta-analyses by Li et al. (2024) concluded that the pooled evidence supports ginger for nausea related to chemotherapy and after surgery, and shows promise for nausea in pregnancy, while rating the methodological quality of the meta-analyses as low to critically low.

Nausea in pregnancy, after an operation or during cancer treatment should always be discussed with the medical team, who can advise on whether ginger fits alongside other care.

Turmeric, ginger and bloating

Ginger has a long reputation as a digestive aid, but for bloating the evidence is thin, mostly small studies and traditional use.

In a small randomised crossover study, Hu et al. (2011) gave 11 people with functional dyspepsia 1.2 g of ginger or a placebo. Ginger made the stomach empty faster, but it did not change their digestive symptoms.

Ginger may help some people feel more comfortable after a meal, but it cannot be promised to settle a swollen stomach. Turmeric and bloating is an even weaker pairing. One detail is worth knowing: curcumin stimulates the gallbladder to contract and release bile, which may be uncomfortable or unsuitable for people with gallstones.

In a randomised, double-blind crossover study in 12 healthy volunteers, Rasyid and Lelo (1999) found that 20 mg of curcumin reduced gallbladder volume by about 29% within two hours compared with placebo, indicating that curcumin makes the gallbladder contract.

Where to start with bloating

The most common causes of a bloated stomach are ordinary ones:

Eating quickly and swallowing air.
Fizzy drinks and chewing gum.
Large amounts of fermentable fibre in people who are sensitive to it.
Unrecognised lactose intolerance.

Eating more slowly, chewing well, having smaller meals and keeping a simple food diary to spot triggers tend to work better than any herbal drink, with ginger tea and a short walk after meals as extras. Bloating that is persistent, painful or comes with weight loss, a change in bowel habit or bleeding needs a visit to your doctor.

Turmeric ginger tea benefits: what to expect

Turmeric ginger tea is one of the most popular ways to enjoy both roots. It is warming, caffeine-free and easy to make: simmer a few slices of fresh ginger and a little fresh or ground turmeric in water for ten minutes, add a twist of black pepper, and finish with lemon or a little honey if you like.

Be realistic about what a cup delivers: a teaspoon of turmeric contains far less curcumin than study doses, and curcumin dissolves poorly in water. Ginger tea is closer to the amounts used in nausea research, which makes it a reasonable, gentle choice for an unsettled stomach. And a hot drink you enjoy is a good way to stay hydrated.

Should you take them as supplements?

The question mainly applies to turmeric, because diet supplies very little curcumin. Three points help when comparing products:

Content. An extract standardised for curcuminoids is very different from plain turmeric powder, and the difference in dose can be tenfold or more.
Formulation. Absorption is the real bottleneck, so it is reasonable to look at how a product addresses it.
Time. Studies that report effects generally run for several weeks at least.

For ginger, fresh root is cheap and easy to use every day, so a supplement is much less necessary.

How to use them in the kitchen

Add fresh or ground turmeric to stews, curries, soups, lentils and roasted vegetables, always with some fat and black pepper. Grate fresh ginger into stir-fries, dressings, marinades, teas and stewed fruit.

Culinary amounts provide far less curcumin than research doses, but carry no notable interaction risk and make an easy habit to keep.

Safety and cautions

As foods, turmeric and ginger are fine for most people. At supplement doses, more care is needed:

Blood thinners. Ginger is among the herbs reported to increase bleeding risk with warfarin, and turmeric and curcumin are also commonly listed as possible interactions with anticoagulant and antiplatelet medicines. Speak to your doctor or pharmacist first if you take any of these, and stop supplements before surgery as advised by your medical team.
Gallstones and bile-duct problems. Because curcumin makes the gallbladder contract, turmeric supplements are not advisable if you have gallstones or a bile-duct obstruction.
Pregnancy and breastfeeding. Ask your doctor or midwife before taking any concentrated turmeric or ginger supplement.
Liver. Rare cases of liver injury have been reported with turmeric supplements.

A systematic review by Tan and Lee (2021) of food, herbal and supplement interactions with warfarin listed ginger among the foods and herbs that healthcare professionals should be aware of because of an increased risk of bleeding.

Halegoua-DeMarzio et al. (2023) described ten cases of liver injury linked to turmeric products in the US Drug-Induced Liver Injury Network between 2004 and 2022. Injury typically appeared one to four months after starting, five people were admitted to hospital and one died. Three of the products also contained black pepper, and most patients carried a particular genetic marker, HLA-B*35:01.

These cases are rare, but they are a reason to stop a turmeric supplement and see a doctor promptly if you notice dark urine, yellowing of the skin or eyes, unusual tiredness or pain in the upper right abdomen.

Turmeric and ginger benefits: the bottom line

Turmeric and ginger deserve a place on your plate. The most consistent findings concern curcumin's effects on inflammatory markers and joint symptom scores, which are modest and limited by poor absorption, and ginger's role in easing nausea. For bloating, it makes sense to tackle the everyday causes first and see ginger as a comforting extra. That is less dramatic than the usual promises, and closer to the research.

Frequently asked questions

What are the main turmeric and ginger benefits?

Research on curcumin, the key compound in turmeric, has mostly looked at inflammatory markers and joint symptom scores, with modest results. Ginger's best-documented use is for nausea, particularly in pregnancy and after surgery. Both are healthy, flavourful additions to everyday cooking.

Do turmeric and ginger work the same way?

No. They contain different active compounds: curcuminoids in turmeric, and gingerols and shogaols in ginger. Turmeric has mainly been studied in joint conditions, ginger in nausea and digestion.

Why take turmeric with black pepper and fat?

Curcumin is poorly absorbed: it dissolves badly in water and is broken down quickly by the gut and liver. Piperine from black pepper slows that breakdown, and fat helps it dissolve, which is the same problem many supplement formulations aim to solve.

Is it safe to drink turmeric ginger tea every day?

For most people, a cup or two of tea made with normal kitchen amounts is fine. If you take blood thinners, have gallstones, are pregnant or have a liver condition, check with your doctor before using concentrated supplements, and mention any regular herbal teas too.

Does turmeric help with bloating?

The link is popular but poorly supported. Ginger has slightly more evidence for digestive comfort. Tackling the usual causes, such as eating quickly, fizzy drinks and trigger foods, tends to work better.

Who should avoid turmeric supplements?

People taking anticoagulant or antiplatelet medicines, those with gallstones or bile-duct problems, and anyone pregnant or breastfeeding should get medical advice first. Rare cases of liver injury have also been reported with turmeric supplements.

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References

Zhang F, Niu B. Effect of curcumin on inflammatory markers and disease activity in patients with rheumatoid arthritis: a meta-analysis. Medicine (Baltimore). 2025;104(48):e46177. PMID 41327719
Chen J, Zhou Q, Yu W, et al. A critical review of systematic reviews and meta-analyses of curcumin for knee osteoarthritis. Frontiers in Pharmacology. 2026;16:1664319. PMID 41560742
Anand P, Kunnumakkara AB, Newman RA, Aggarwal BB. Bioavailability of curcumin: problems and promises. Molecular Pharmaceutics. 2007;4(6):807–818. PMID 17999464
Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica. 1998;64(4):353–356. PMID 9619120
Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutrition Journal. 2014;13:20. PMID 24642205
Li Z, Wu J, Song J, Wen Y. Ginger for treating nausea and vomiting: an overview of systematic reviews and meta-analyses. International Journal of Food Sciences and Nutrition. 2024;75(2):122–133. PMID 38072785
Hu ML, Rayner CK, Wu KL, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology. 2011;17(1):105–110. PMID 21218090
Rasyid A, Lelo A. The effect of curcumin and placebo on human gall-bladder function: an ultrasound study. Alimentary Pharmacology and Therapeutics. 1999;13(2):245–249. PMID 10102956
Tan CSS, Lee SWH. Warfarin and food, herbal or dietary supplement interactions: a systematic review. British Journal of Clinical Pharmacology. 2021;87(2):352–374. PMID 32478963
Halegoua-DeMarzio D, Navarro V, Ahmad J, et al. Liver injury associated with turmeric — a growing problem: ten cases from the Drug-Induced Liver Injury Network [DILIN]. American Journal of Medicine. 2023;136(2):200–206. PMID 36252717

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