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 and relieve nausea, 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’s rich in antioxidant and anti-inflammatory compounds
One of ginger’s best-studied qualities is its effect on oxidative stress and inflammation.
Both regular ginger and black ginger are rich in bioactive compounds that act as antioxidants and have anti-inflammatory properties. In lab and clinical studies, ginger’s compounds, especially 6-shogaol, have been shown to reduce inflammatory signaling and markers of 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.
Plus, the classic: settling the stomach
Ginger’s best-known use is still in the gut. Its gingerols and shogaols have been studied for how they relax the muscles of the digestive tract and help the stomach empty, and many people find a warm cup of ginger tea eases occasional bloating, gas, and an upset stomach.
Ginger is also one of the most studied natural options for nausea, including the nausea of early pregnancy. If you’re pregnant, taking medication, or managing a health condition, check with your healthcare provider before adding ginger supplements or several cups of ginger tea a day.
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 with circulation 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.
Why aged ginger? Shogaols form when gingerols are exposed to heat and drying, so dried and aged ginger naturally contains more of them than fresh ginger. That’s also why aged black ginger tastes milder and gives that gentle warming feeling rather than a sharp bite.
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 smoothies, and a small scoop whisked into your matcha adds a warming, gently spicy note.
The bottom line
Ginger has many benefits, from aiding digestion and easing nausea to its antioxidant compounds and even athletic performance.
And black ginger may contain even more of these potent benefits. Give it a try the next time you’re craving something soothing!
Resources:
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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.
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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.
Jung MY, Lee MK, Park HJ, et al. Heat-induced conversion of gingerols to shogaols in ginger as affected by heat type (dry or moist heat), sample type (fresh or dried), temperature and time. Food Science and Biotechnology. 2017;27(3):687–693. https://doi.org/10.1007/s10068-017-0301-1
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