Ginger For PCOS: Benefits, Risks & Practical Tips

Written by Martina S. in Nutrition

Ginger root is associated with a variety of health benefits but how does this popular spice affect PCOS (Polycystic Ovary System)? Is there any evidence that ginger may be actually beneficial for the management of this condition? 

That’s what I’ll discuss in this article together with some practical tips and recommendations on how to use ginger for PCOS to get the most benefits. 

If you’re interested in finding out more about other natural treatment strategies for PCOS, I suggest you check out my previous article ‘How To Treat PCOS Naturally (Science-Based Guidelines)‘ to get a quick overview.

What is ginger?

Ginger is one of the most popular and delicious spices in the world and it comes from the roots of the plant Zingiber Officinale. It has a long history as a medicinal remedy as it’s been used for centuries to treat various conditions. 

It is still commonly used in alternative medicine today but it is more commonly used as a cooking ingredient and seasoning agent due to its very strong and aromatic taste. Fortunately, there is now some solid evidence to back up the beneficial properties of ginger for health and PCOS. 

Benefits of ginger for PCOS:

  • Blood sugar management
  • Improved fertility
  • Weight loss
  • Anti-inflammatory effects
  • Digestive health support
  • Cardiovascular health support

✓ Blood sugar management

According to research, ginger appears to have strong anti-diabetic effects with the ability to significantly lower blood sugar levels in diabetic patients. Those findings are extremely important for women with PCOS since impaired glucose tolerance and insulin resistance (both key features of type 2 diabetes) play a major role in the development and progress of PCOS.

You can find more information about this connection in my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It’. 

In short, insulin resistance (your body’s inability to process glucose effectively) usually leads to high levels of insulin in the blood and high blood insulin can cause overproduction of androgens (the ‘male’ hormones) in your ovaries. 

Consequently, high androgen levels are responsible for most of the PCOS-related symptoms such as irregular periods, excessive hair loss, acne, hirsutism and others. Therefore, by controlling blood sugar and insulin levels in your blood you may be able to lower androgens and successfully reduce PCOS symptoms. And ginger can be a great tool to do that.

✓ Improved fertility

PCOS is the leading cause of female infertility in the world due to the sex-hormone imbalances, lack of ovulation and irregular periods typical for this condition. However, the good news is that all of those symptoms can be successfully reversed with proper lifestyle management and treatment strategies and most women with PCOS do experience a healthy pregnancy.

While restoring your hormonal balance requires you to focus on many different areas, diet is one of the most important factors that can be modified. Herbal remedies and dietary supplements can also be a great help in achieving this goal and ginger appears to have some serious benefits.

In a few (animal) studies the consumption of ginger has been shown to balance sex hormones important for female fertility (LH, FSH, estrogen, progesterone) in subjects with PCOS. In fact, the ginger extract was considered as effective as Clomid (clomiphene citrate) which is the most common fertility drug usually prescribed to women PCOS.

✓ Weight loss

There is a quite large amount of evidence suggesting that ginger may be effective in reducing body weight, improving BMI and preventing obesity. While the exact mechanism behind this process remains unknown, it may be linked to the ginger’s ability to reduce blood sugar, insulin and inflammation in the body.

It is clear that weight gain and inability to lose weight are typical features of PCOS that many women suffer from (although not every woman). Unfortunately, being overweight or obese may contribute to even greater insulin resistance and which can lead to worsening of your PCOS symptoms.

For this reason, weight management is recognized as one of the most important aspects of a successful PCOS treatment strategy.

While the combination of proper diet, exercise, sleep and other lifestyle habits is the most effective strategy for losing and managing weight, ginger could be a great addition to your diet with the potential to enhance some of the effects.

✓ Anti-inflammatory effects

Ginger is particularly rich in multiple bioactive compounds and antioxidants that are responsible for most of its medicinal properties. One of the most powerful ones (and most studied) is gingerol which is also responsible for the typical flavor and aroma of ginger.

Gingerol has been shown to have strong antioxidant and anti-inflammatory effects that can help protect against oxidative stress and inflammatory diseases. According to research, PCOS now appears to be closely linked to chronic inflammation and increased levels of oxidative stress which is why many treatment strategies are focused on reducing those markers in the body.

Ginger, therefore, could play an important role in minimizing the damage caused by free radicals, lowering oxidative stress levels and reducing inflammation in women with PCOS. As a result, this may lead to overall improvements of the condition and its symptoms.

✓ Digestive health support

According to research, some of the biggest benefits of ginger appear to be in supporting digestive health and reducing GI distress. Multiple studies have shown that ginger is effective in reducing nausea, treating indigestion and relieving abdominal pain (including menstrual pain).

Since women with PCOS are at increased risk of digestive problems due to their metabolic and hormonal dysfunctions, they may highly benefit from including ginger in their diet. This powerful spice may help speed up stomach emptying and relieve stomach discomfort.

If you suffer from severe menstrual cramps, you may also appreciate that ginger has been shown to reduce period pain as effectively as some NSAID drugs such as ibuprofen without the negative side effects.

✓ Cardiovascular health support

Due to the nature of PCOS and its association with abnormal metabolic function, women with this condition are also at increased risk of experiencing cardiovascular complications and developing heart diseases.

One of the biggest risk factors for such complications is having a poor blood lipid profile (such as high blood cholesterol and triglycerides) which has been shown to occur in a large proportion of women with PCOS. Luckily, there’s a lot of things you can do to support your cardiovascular health and minimize those risks.

Multiple studies have shown that ginger (although in quite large amounts) may be particularly effective in improving cardiovascular health by reducing total blood cholesterol, LDL (the ‘bad’) cholesterol and total triglycerides in the blood. For this reason, you may want to consider including some ginger in your diet as well.

Disadvantages of ginger for PCOS:

  • Taste 
  • Pregnancy
  • Side effects

✕ Taste

Gingerol is the main compound that gives ginger its typical flavor and that is responsible for the ‘burning’ sensation of this spice. In fact, gingerol is structurally very similar to another well-known compound – capsaicin that is responsible for the burn of capsicum peppers.

While this spiciness is an important feature of ginger that makes it one of the most popular cooking ingredients in the world, many people actually can’t stand the taste of this root. 

However, this depends completely on your taste preferences and also the way in which you decide to consume ginger. I’m personally not a big fan of drinking ginger tea and ginger drinks but I still like the taste and aroma of this spice. That’s why I like to use ginger mostly for baking and cooking or for my homemade turmeric ginger shots (recipe later in this post).

✕ Pregnancy

Despite the fact that ginger has been shown to help with morning sickness during early pregnancy, the consumption of this spice in large doses may increase the risk of bleeding and miscarriage. 

For this reason, ginger is not recommended for pregnant women (especially close to labor). Please, always consult with your doctor for further advice.

✕ Side effects

Ginger root consumed in moderate amounts is considered safe for most individuals, however, the overconsumption of this spice (or highly-concentrated extracts and supplements) may lead to some negative side effects.

Most commonly, people may experience heartburn, throat irritation and several digestive issues from too much ginger. People on blood-thinning medication should also discuss the consumption of ginger with their medical professional due to the increased risk of bleeding.

Best types of ginger for PCOS:

  • Fresh ginger roots
  • Ginger powder
  • Ginger extract/tincture
  • Ginger tea
  • Ginger supplement

The great thing about ginger is that it can be consumed in so many different forms so you can choose the one that fits your preferences. If you enjoy cooking, fresh ginger is a wonderful ingredient that will take your recipes to a different level.

Ginger powder also works great as a seasoning agent for a lot of recipes and I find it extremely practical (especially for baking). You can also make delicious tea from both fresh or dried ginger if you enjoy the taste. For those who are not the biggest fans of the taste, ginger extracts or supplements may be a better option.

All types of ginger can be a great addition to your diet but if you want to gain the most benefits from this herbal remedy, I highly suggest you focus on the quality of the product.

Try to look for ginger products certified organic whenever possible since it will minimize your exposure to harmful pesticides, herbicides and other endocrine-disrupting chemicals commonly used in the production of non-organic products.

When it comes to tea preparation I suggest using either fresh or dried ginger roots (loose) rather than teabags that tend to contain less aromatic lower-quality herbs and sometimes even other unwanted items such as sand or dust. Some brands, however, do provide high-quality bagged tea and my favorites are mentioned later in this post.

Is ginger good for PCOS?

In general, ginger is considered good for PCOS due to its multiple health benefits important for the management of this condition. The consumption of ginger may help balance blood sugar, reduce inflammation, improve fertility, promote weight loss and support cardiovascular health in women with PCOS.

Lemon and ginger for PCOS

Lemon and ginger is a popular combination that is considered beneficial for women with PCOS. Both ingredients are widely used for the preparation of hot and cold beverages that are believed to have positive effects on multiple aspects of health due to their high nutrient and antioxidant content. 

Ginger and cinnamon for PCOS

Ginger and cinnamon is a popular herbal formula associated with multiple health benefits important for the management of PCOS. Together, they may help reduce inflammation, balance blood sugar and support digestive health in women with Polycystic Ovarian Syndrome.

Best ginger products for PCOS:

Those are some of my favorite brands of different ginger products that I used in the past and found great in terms of their quality as well as taste. I now usually buy ginger powder most frequently due to its practicality but fresh ginger is also one of my favorite ways of having this amazing spice in my diet.

How to use ginger for PCOS:

Ginger can be easily incorporated into a diet in many different ways and forms. Depending on the type and brand of ginger products, the effects on PCOS may vary. However, there are some general recommendations based on the research findings that may be followed to maximize the positive effects.

How much ginger should I take for PCOS?

As a general rule, women with PCOS should consume between 1-3 g of ginger per day to achieve the most health benefits. However, the optimal dosage of ginger for PCOS may differ between individuals depending on their personal circumstances and the type of ginger used.

When is the best time to drink ginger tea for PCOS?

The best time to drink ginger tea for PCOS appears to be after meals since it may help relieve bloating and support digestion. However, ginger tea can be consumed at any time of the day as it’s naturally caffeine-free and therefore won’t cause any sleep disturbances.

How to use ginger for PCOS?

Ginger can be used for PCOS on a daily basis when consumed in the recommended amounts (max 4 g per day). It can be consumed raw, fresh, dried or powdered and it can be added straight into recipes as a seasoning agent but it may be consumed as a tea or mixed into drinks and smoothies.

How to make ginger tea for PCOS:

  1. Pick a high-quality ginger tea of your choice
  2. Place fresh or dried ginger into a cup (via infuser, filter or teabag)
  3. Boil fresh water to 100 degrees
  4. Pour 1 cup of freshly boiled water into your prepared cup
  5. Let it brew for 5-10 minutes
  6. Enjoy on its own or add a sweetener of choice

Practical tips:

  • Drink ginger tea hot & cold – ginger tea tastes great not only as a hot beverage but it’s also great cold (ginger water), especially in the summertime when you can keep it in your fridge, add some lemon and replace with it some of the high-calorie sugary drinks and sodas
  • Make ginger tea blends – try mixing ginger with other PCOS-friendly herbs of your choice to create even better flavor and get additional health benefits, you can make your own tea blends at home or in your local herbal store or find some already pre-made tea products, you can find a complete list of the best herbs and teas for PCOS here ‘What Type Of Tea Is Best For PCOS? (The Ultimate Guide)‘
  • Use ginger for baking & cooking – adding ginger powder or fresh ginger into recipes (both sweet and savory) is a great way to add some extra nutrients into your diet + it has a lovely taste and aroma
  • Add ginger into smoothies – ginger powder can be easily added into your smoothies and smoothie bowls to bump up the flavor and nutritional value
  • Make ginger shots – you can easily make homemade turmeric/ginger shots just by blending a few ingredients with water, I like to combine fresh turmeric, ginger, lemon, pineapple and black pepper but you can add any other ingredients of your choice (make a big batch and keep it in the fridge)
  • Re-infuse your ginger roots – if you have a high-quality and aromatic ginger, you can actually re-use the roots to make more tea from one portion, it’s important not to brew the tea for too long (approx. 5 mins) so you can re-infuse the herb with more hot water later
  • Try pickled ginger – this is another delicious way to consume ginger with additional health benefits of fermented food full of gut-friendly probiotics
  • Add ginger to lattes – adding ginger to turmeric latte (golden milk) works especially great but it also works well in other latte types (chai, matcha), you can optimize the flavor and sweetness to your preferences and it’s a great way to get used to the taste, if you’re not sure what type of milk to use, you can check out my article ‘What Type Of Milk Is Best For PCOS? (The Ulitimate Guide)‘ to get some ideas

References:

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