Ginger is a super spice with extremely powerful health and disease benefits. In this article, we are going to breakdown all its benefits and show you why daily supplementation or intake could be key for health, testosterone and even exercise performance.
Ginger Contains Bioactive Compounds Which Fight Disease
Ginger and other super herbs / spices are packed full of bioactive compounds which elicit hundreds of benefits around our body and all our cells. The most prominent compound is gingerol, which has medical uses and is proven to be a strong anti-inflammatory and powerful antioxidant.
Chronic Inflammation can lead to serious diseases such as heart disease and diabetes, in fact, researchers have shown inflammation is linked to most lifestyle based diseases that we face in the 21st century.
Not only is ginger useful to combat this, it’s antioxidant content can help fight cancer cell formation and reduce cell death or aging because it reduces the formation of Reactive Oxygen Species (ROS).
These benefits extend into specific inflammatory based diseases such as osteoarthritis. As expected, its powerful anti-inflammatory benefits helped participants reduce their reliance on pain medication and noticeable reduced daily discomfort or pain.
Ginger & Exercise
Along with these incredible health and disease benefits, it’s ability to reduce inflammation and high antioxidant content may be important to athletes and bodybuilders.
When researching this, scientists found that 2 grams of ginger supplementation for just over 1 week caused a significant reduction in muscle soreness or DOMS from biceps curls.
Ultimately, this may give you the ability to train harder, for longer, with less rest. It could be especially important when going through an intense training block or when dieting, as recovery tends to be impaired and muscle soreness can be increased.
Other Benefits: Blood Sugar, Heart Disease, Testosterone…
The benefits of Ginger continue, extending into areas such as Carbohydrate function, fertility, heart disease, sickness and even testosterone levels.
For blood sugar control, one new study tested the use of ginger in type 2 diabetics over a 6 week period. As with the study above, they used 2 grams per day in supplement form and found a 12% improvement in fasting blood sugar levels. Elevated blood sugar levels is a key risk factor for obesity and heart disease and the ability to reduce the levels by 12% is very powerful.
Interestingly, this study also found 28% reduction in ApoB/ApoA-I ratio, a marker of fat or lipoproteins in the blood which can cause heart disease. Following this study, other research has supported is benefited in heart disease, finding 3 grams can reduce unhealthy LDL cholesterol levels.
For testosterone, ginger has been tested in both humans and rats showing it can increase fertility, sperm quality and even boost low testosterone. As above, doses tend to be set at around 2 grams per day and used for several weeks.
Finally, ginger has more supportive research in the following areas:
- Morning sickness
- Menstrual Pain
- Alzheimer’s disease
How to Take Ginger
As discussed throughout, doses tend to be set at around 2 – 3 grams per day. This is normally taken as a powder in supplement capsules. Because of the required dose and extract, it can be hard to obtain it from the whole food in baking etc.
Luckily, ginger supplementation is available from local stores and very cheap, costing around $10 for a 1-2 month supply. You can take the supplements with a meal, 2 grams in one dose or split, taking 1 gram twice per day.
Ginger is a true super food with some amazing benefits, suitable for long-term use to help you keep health, fight inflammation and reduce disease risk.