Turmeric and ginger are popular herbs with antioxidant and anti-inflammatory properties that may help with pain and digestion. While similar, turmeric and ginger work differently to offer distinct benefits and risks that may affect your health.
For immediate digestive relief, ginger is the better option. Ginger contains compounds called shogaol and gingerols that can relax the digestive tract and help the stomach empty faster, helping relieve digestive discomfort. They can also help reduce nausea.
However, turmeric has been shown to help relieve chronic inflammation. Over time, this may help ease symptoms of digestive conditions like inflammatory bowel disease (IBD).
Both turmeric and ginger have antioxidant and anti-inflammatory properties that can help support immunity. They have also both been shown to have an antimicrobial effect that can help prevent illness-causing bacteria and viruses.
Some research shows the compound curcumin in turmeric can have a direct effect on the immune response, helping it fight off active infections.
Ginger may be helpful with cold and flu symptoms, as it has been shown to ease nausea and sore throat.
Turmeric and ginger are both plants in the ginger family (Zingiberaceae). The edible underground stem or root (known as the rhizome) of turmeric and ginger is used in food, supplements, and herbal medicines.
Both herbs are known for their warm, spicy flavor. You can consume turmeric or ginger whole, dried, or ground. Turmeric and ginger are also available as dietary supplements.
Other key differences between ginger and turmeric include:
- Origin: Ginger (Zingiber officinale) is native to South and Southeast Asia, while turmeric (Curcuma longa) is native to Southeast Asia and India.
- Appearance: Both have rough, tan exteriors. On the inside, ginger is more of a pale yellow, and turmeric is a vibrant orange-yellow.
- Flavor: Ginger has a slightly sweet, pungent, and zesty taste with a hint of citrus. Turmeric has a more earthy, peppery taste that is slightly bitter.
- Bioactive compounds: Turmeric’s antioxidants and vibrant yellow-orange color come from the compound curcumin. Ginger contains antioxidants from shogaols and gingerols.
Curcumin is the compound responsible for most of turmeric’s health benefits. Curcumin is a polyphenol, a type of antioxidant, with anti-inflammatory effects. Potential benefits of turmeric include:
- Reduces chronic inflammation: Some small clinical trials have shown that turmeric supplements can help reduce oxidative stress and increase antioxidant levels over a period of six weeks. These markers may help reduce chronic inflammation linked to pain and inflammatory bowel disease (IBD).
- Eases joint pain: Studies have shown that curcumin can help ease chronic pain associated with rheumatoid arthritis. This is because curcumin may help turn off inflammatory responses that lead to joint pain.
- Improves metabolic health: Curcumin in turmeric may help improve blood sugar, blood lipids, and blood pressure levels. These are all markers that may reduce your risk of developing diabetes or heart disease.
- Increases immune response: Limited research has found that curcumin has antimicrobial properties that may help prevent illness-causing bacteria and viruses. Curcumin may also enhance your immune response to fight active infections. More human studies are needed to fully understand this potential benefit.
Antioxidants called gingerols and shogaols are responsible for ginger’s antioxidant and anti-inflammatory benefits. Potential benefits of ginger include:
- Relieves nausea and digestive issues: Ginger’s shogaol and gingerols may help ease digestive issues by relaxing the digestive tract and promoting faster stomach emptying. This effect may also help reduce nausea from motion sickness, morning sickness, or chemotherapy.
- Reduces inflammation and pain: Studies show ginger may help lower inflammatory proteins and markers related to arthritis pain. Research has also found that ginger may help reduce pain related to muscle soreness, osteoarthritis, migraine, and chronic lower back pain.
- Improves immune health: Limited research suggests that ginger has anti-inflammatory and antimicrobial properties that can help reduce bacteria and viruses. Ginger may also help soothe a sore throat by reducing inflammation and related pain.
- Improves blood sugar: Research shows ginger supplements may help improve fasting blood sugar and blood lipid markers in people with diabetes. Blood lipid markers can affect cardiovascular health and insulin resistance.
You can consume turmeric and ginger separately or together in food, drinks, or as supplements. Studies show that it’s best to take turmeric and ginger supplements with food. Consider dividing your dosage into smaller doses throughout the day to avoid digestive upset.
Take turmeric with black pepper and a source of fat to help your body absorb the curcumin. When looking for a turmeric supplement, always make sure it contains black pepper.
Some popular ways to consume turmeric and ginger include:
- Ginger tea: Steep fresh ginger in hot water with some honey and lemon.
- Golden milk: Steep 1 teaspoon of ground turmeric, a pinch of black pepper (for absorption), and one cinnamon stick in a cup of warm milk. Add some ground or fresh ginger slices for more zing and honey for sweetness.
- Wellness shots: Blend 1-inch pieces of peeled ginger and turmeric root. Add 1/4 cup of water, 1/4 cup of fresh lemon or orange juice, and a dash of black pepper. Pour into small glasses and chill before drinking.
- Smoothies: Blend frozen pineapple, mango, ice, water or milk of choice, and a small chunk of fresh ginger or turmeric (or both).
- Soups: Add turmeric or ginger powder to your onion, celery, and carrot mixture before adding it to the soup.
There is no combined recommended dosage for turmeric and ginger. However, it is generally safe to consume the herbs together or separately, as long as you don’t take excessive amounts.
Studies show you may benefit from taking 500-8,000 milligrams of turmeric per day. This is about 1 teaspoon of ground turmeric, or a 1-inch piece of fresh turmeric.
A serving of ground ginger is typically about 1 tablespoon, while a serving of freshly ground ginger is about 2/3 cup. Ginger extract powder supplements are generally safe in doses up to 1,000 milligrams per day.
Turmeric can increase your risk of side effects when combined with antidepressants, allergy medications, and antibiotics. Large amounts of ginger or turmeric can interact with medications like:
- Blood thinners
- Anti-diabetes medications
- Blood pressure medications
When taken in high doses, turmeric and ginger may cause digestive side effects like diarrhea, heartburn, and nausea. Ginger may also increase your risk of gallstones if you’re already prone to them.
Excessive amounts of turmeric can eventually lead to liver damage.
