Ginger has been used for thousands of years as both a culinary staple and in medicine, and for good reason! It has been shown to help soothe digestion, relieve nausea, and support the immune system, among others. Its benefits are well known and well-studied.
But beyond the benefits ginger is famous for, there are a few lesser-known, science-backed reasons to love this root, especially when it comes to black ginger, a rare variety with unique compounds that may take ginger’s benefits even further.
Here are four surprising ways ginger supports your health:
1. It supports cellular energy
When most people think of energy, they think of caffeine. But true, sustained energy starts at the cellular level.
Black ginger contains unique plant compounds called polymethoxyflavones that may help activate pathways involved in energy production and metabolism. Research suggests these compounds may support mitochondrial function- the tiny “power plants” inside your cells.
What this means for you:
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More efficient energy use
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Less fatigue during physical activity
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Steadier vitality
As opposed to stimulants, which borrow energy from other sources, this is more about helping your body create energy more efficiently.
2. It may enhance endurance and physical performance
This is where the benefits of black ginger may outweigh those of regular ginger.
Emerging research shows black ginger extract may help improve:
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Muscular endurance
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Recovery after exertion
In both animal and early human studies, black ginger has been linked to increased grip strength, stamina, and time-to-exhaustion- likely due to its impact on metabolism and inflammation in muscle tissue. Overall, black ginger may help improve your effort with longer workouts, facilitate better resilience to fatigue, and improve overall performance
3. It helps regulate inflammation and oxidative stress
One of ginger’s most powerful benefits is its ability to fight oxidative stress and lower inflammation.
Both regular ginger and black ginger are rich in bioactive compounds that act as antioxidants, helping neutralize free radicals, and are also anti-inflammatory, which can help support a balanced immune response.
Chronic inflammation is at the root of many modern health concerns, from metabolic issues to cognitive diseases. Ginger’s compounds have been shown to help reduce inflammatory signaling and oxidative stress.
4. It may help reduce cramps
Ginger has a long history as a natural remedy for cramps, especially menstrual cramps.
It's thought that ginger helps to reduce cramps by interacting with compounds in the body called prostaglandins, which help regulate muscle contractions. During the menstrual cycle, higher levels of prostaglandins can lead to more intense uterine contractions, reduced blood flow, and increased pain. Ginger contains active compounds, such as gingerols and shogaols, that may help reduce prostaglandin production.
In addition, ginger has powerful anti-inflammatory and muscle-soothing properties, which may help relax the body and ease discomfort, whether it’s tied to the menstrual cycle or to general muscle soreness.
What is black ginger, and why is it different?
While regular ginger offers numerous health benefits, black ginger may be more potent.
Black ginger is a rare variety of ginger native to Thailand and other parts of Southeast Asia, where it has been used for centuries in traditional herbal medicine to improve vitality, longevity, and physical performance. Unlike the ginger most people are familiar with, black ginger has a deep purple-black color, which comes from its unique bioactive compounds. It is particularly high in shogaol, which is believed to help improve circulation, reduce inflammation, and also leaves you with a pleasant warming sensation known as “poka-poka” in Japanese.
Traditionally, it has been consumed to support stamina, circulation, and male reproductive health, but modern research is now exploring its broader benefits for metabolic function, energy production, and inflammation.
It has:
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Higher concentration of unique flavonoids
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Stronger effects on energy metabolism and circulation
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A milder, less spicy taste, which can make it more suitable for teas and tonics
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According to some studies, black ginger contains 300-500x the shogaol content compared to regular ginger!
How to use black ginger
Black ginger is extremely versatile. Especially our aged black ginger powder, which is grown and aged in Japan, and instantly dissolves. Make it hot or cold, simply whisked with water, or turn it into a latte with milk and some sweetener. It’s also delicious in baked goods and even smoothies!
The bottom line
Ginger has many benefits, from aiding digestion to reducing inflammation and even improving athletic performance and long-term health.
And black ginger may contain even more of these potent benefits. Give it a try the next time you’re craving something soothing!
Resources:
Semwal, R. B., Semwal, D. K., Combrinck, S., & Viljoen, A. M. (2015). Gingerols and shogaols: Important nutraceutical principles from ginger. Phytochemistry, 117, 554–568.
Ok, S., & Jeong, W. S. (2012). Optimization of Extraction Conditions for the 6-Shogaol-rich Extract from Ginger (Zingiber officinale Roscoe). Preventive nutrition and food science, 17(2), 166–171.
B Mao, Q. Q., Xu, X. Y., Cao, S. Y., Gan, R. Y., Corke, H., Beta, T., & Li, H. B. (2019). Bioactive Compounds and Bioactivities of Ginger (Zingiber officinale Roscoe). Foods (Basel, Switzerland), 8(6), 185. https://doi.org/10.3390/foods8060185
Anh NH, Kim SJ, Long NP, Min JE, Yoon YC, Lee EG, Kim M, Kim TJ, Yang YY, Son EY, Yoon SJ, Diem NC, Kim HM, Kwon SW. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020 Jan 6;12(1):157. doi: 10.3390/nu12010157. PMID: 31935866; PMCID: PMC7019938.
Maharlouei N, Tabrizi R, Lankarani KB, Rezaianzadeh A, Akbari M, Kolahdooz F, Rahimi M, Keneshlou F, Asemi Z. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(11):1753-1766. doi: 10.1080/10408398.2018.1427044. Epub 2018 Feb 2. PMID: 29393665.
Bischoff-Kont I, Fürst R. Benefits of Ginger and Its Constituent 6-Shogaol in Inhibiting Inflammatory Processes. Pharmaceuticals (Basel). 2021 Jun 15;14(6):571. doi: 10.3390/ph14060571. PMID: 34203813; PMCID: PMC8232759.
