Ginger (Zingiber officinale)

A Warming, Energizing Herb

Fresh ginger roots

Ginger has long been enjoyed around the world as both food and medicine, for good reason. Its spicy warmth invigorates the body, awakens the senses, and brings comforting support to the digestive system, joints, and general well-being. Whether used fresh, dried, or as an essential oil, ginger is one of those herbs that does a little bit of everything.

It might seem counterintuitive to reach for a warming herb during hot weather, but ginger’s spicy-sweet aroma and stimulating properties make it a year-round herb. Its ability to support digestion during summer's heavy meals, combat travel-induced nausea, and provide cooling relief through its diaphoretic action makes it indispensable. I love ginger's unique and versatile flavor and benefits, whether used fresh, dried, or in its concentrated essential oil form.

About the Plant

Ginger is a tropical perennial in the Zingiberaceae family, native to Southeast Asia. The part used medicinally is the rhizome, the familiar knobby "root". Ginger thrives in warm, humid conditions and requires rich, well-drained soil. While it can be grown as a houseplant in cooler climates, most of the ginger we use comes from tropical regions where it grows as a perennial.

• Taste: Spicy, pungent, slightly sweet

• Energetics: Warming, drying, stimulating

Pro tip: When selecting fresh ginger, look for firm, plump rhizomes with smooth skin. Avoid pieces that are wrinkled, soft, or have moldy spots. Fresh ginger can be stored in the refrigerator for several weeks.

Key Benefits

• Digestive Support - Ginger's warming and stimulating properties promote healthy gut motility, stimulate digestive secretions, get sluggish digestion moving, and reduce nausea; it is particularly effective for morning sickness, motion sickness, and post-operative nausea

• Anti-inflammatory - Rich in gingerols and shogaols, ginger demonstrates potent anti-inflammatory activity, making it valuable for joint discomfort, muscle soreness, and inflammatory conditions

• Circulatory Stimulant & Diaphoretic - Ginger stimulates circulation and helps the body cool itself through perspiration, which is especially helpful during hot summer months when the body needs support managing heat

• Respiratory Support - As a warming expectorant, ginger helps clear congestion, supports healthy respiratory function, and offers antimicrobial action against respiratory infections

• Antimicrobial - Ginger exhibits broad-spectrum antimicrobial activity against bacteria, viruses, and fungi, making it valuable for immune support and food preservation

• Antiemetic - Ginger is one of the most researched herbs for nausea relief, with studies showing effectiveness comparable to pharmaceutical options for various types of nausea

• Analgesic/Counterirritant - Through warming, anti-inflammatory, and counterirritant properties, ginger relieves aches, pains, menstrual cramps, and arthritic joints

Lemon-ginger tea

Ways to Use Ginger

• Tea - Fresh ginger tea is warming and digestive. Slice half an inch of fresh ginger root, simmer in hot water for 10-15 minutes, strain, and enjoy with honey and lemon, or use a small portion as a catalyst for other medicinal herbs

• Fresh Juice - Grate fresh ginger and squeeze through cheesecloth to extract juice. Add to teas, smoothies, or take directly (start with small amounts)

• Tincture - Take a few drops or up to 1 ml of ginger tincture mixed in honey or tea before or as needed for nausea

• Infused Oil - Apply as a warming massage oil to sore muscles or joints, or on the chest to open up congested airways

• Bath - Mix 1 tsp of ginger powder with 1 cup Epsom or sea salt and add to a warm bath to support circulation, relieve muscle tension, or help clear respiratory congestion

• Poultice - Make a thick paste with freshly ground ginger or powdered ginger mixed with hot water, allow the paste to cool slightly, and apply it on topical fungal infections, or place the paste in a clean cloth to place on the lower abdomen to calm menstrual cramps

• Culinary - Fresh, dried, or powdered ginger adds warmth and flavor to cooking while providing digestive benefits; try in:

  • Ginger Infused Honey

  • Ginger Syrup

  • Ginger Lemonade

  • Ginger Ale

  • Ginger Molasses

Ginger-cinnamon tea

Ginger Essential Oil

Steam-distilled from the fresh or dried rhizome, ginger essential oil is warming, spicy, and earthy. It can be used to support digestion, calm nausea, and ease muscle and joint pain. Some key chemical components of ginger essential oil include

• Zingiberene - anti-inflammatory, antioxidant, digestive support

• Geranial - antimicrobial, anti-inflammatory, pain relief

• Camphene - mucolytic, antimicrobial, anti-inflammatory

Key Benefits

• Digestive Support - Excellent for nausea, motion sickness, and sluggish digestion when used in abdominal massage blends

• Warming Circulation - Stimulates blood flow and warms cold extremities when used in massage oils or foot soaks

• Respiratory Support - Helps clear congestion and supports healthy breathing when diffused or used in steam inhalation

• Muscle & Joint Support - The anti-inflammatory compounds provide warming relief for sore muscles and stiff joints

Common Uses

• Nausea Relief - Combine with cardamom essential oil, dilute in a carrier, and massage onto the abdomen directly, or use in an aromatherapy inhaler to calm nausea

• Warming Massage - Add to carrier oils for muscle and joint support after exercise or as a foot massage to warm the feet during cold weather

• Digestive Massage - Combine with peppermint essential oil, dilute in a carrier, and massage clockwise on the abdomen for digestive support

• Respiratory Blend - Combine with Siberian fir and lemon essential oil in a diffuser for respiratory support

• Calm Nerve Pain - Dilute in St John's wort-infused oil or unscented lotion along with frankincense to calm neuropathic pain

Safety Note: Ginger essential oil can be irritating to the skin, especially sensitive skin; always be diluted before topical use; use a low dilution of 1-2%

Ginger, along with other tasty ingredients

Recipes

Ginger Lemonade

• 4 cups water

• 4 Tbsp fresh ginger root, grated or finely chopped

• 1-2 lemons or ~3 Tbsp lemon juice

• honey to taste

• Fresh mint for berries for garnish (optional)

In a covered saucepan, simmer ginger in the water for 15 minutes. Strain and let cool. Mix with lemon juice and honey. Serve over ice with optional garnish. This tasty drink helps you cool off through perspiration while supporting digestion.

Ginger Infused Honey

• Ginger (fresh or powdered)

• 1-3 tsp ground cinnamon (optional)

• Raw honey

If using fresh ginger, finely chop enough to fill the jar halfway. Pour raw honey over the ginger until the jar is nearly full. Add the cinnamon if using, and stir well to remove air bubbles and distribute the spice. If using powdered ginger, fill the jar about halfway with honey, then stir in 1 Tbsp of ginger per cup of honey, and the optional cinnamon. Mix well and top off with more honey as needed. Seal the jar and let it infuse at room temperature for 3–4 days, then use as you would regular honey; drizzle in teas, take by the spoonful for sore throats or nausea, or use in recipes.

Note: Fresh ginger in honey should be stored in the refrigerator

Morning Sickness Concoction

• 1/2 tsp ginger powder

• 1 tsp dried mint leaves (or 1 mint teabag)

• 1 tsp lemon juice

• 1 tsp honey

• Hot water

Add hot water to a teacup, add the powdered ginger and mint (or teabag), cover, and allow to steep for 5-10 minutes. Strain, then stir in the lemon juice and honey. Sip a cup in the morning and again in the evening to help ease nausea and settle the stomach.

Travel Nausea Support Blend

• 2 parts dried ginger root

• 2 parts dried peppermint leaves

• 1 part dried chamomile flowers

• 1/2 part dried lemon peel

Mix herbs and store in a sealed container. Use 1-2 tsp per cup of hot water for motion sickness or travel-related digestive upset.

Ginger Circulation Massage Oil (2% dilution)

• 1 oz carrier oil (sweet almond, apricot kernel, or jojoba)

• 5 drops ginger essential oil

• 4 drops lavender essential oil

• 3 drops juniper berry essential oil

Combine all ingredients in a 1-oz dark glass bottle. Cap and shake well to blend. Massage into achy joints, cold hands or feet, or other areas needing circulation support. Especially helpful during colder seasons or when feeling sluggish.

Ginger Muscle Relief Salve (1% dilution)

• 1/2 cup oil (sweet almond, apricot kernel, jojoba, etc)

• 1 Tbsp dried ginger root chips

• 1 Tbsp pine resin, finely ground (optional)

• 1 Tbsp dried calendula flowers (optional)

• 2 Tbsp beeswax

• 10 drops ginger essential oil

• 10 drops lavender or copaiba essential oil

In a clean jar, infuse the ginger, pine resin and calendula into the oil either by the slow method or the quick heat method. To infuse quickly, place the jar containing the oil and herbs into a double boiler, and heat over low heat. Stirring occasionally, allow the herbs to infuse into the oil over 3-8 hours. After infusing, strain off the herbs.

To make the salve, melt the beeswax in a double boiler, then stir in the infused oil. If the beeswax begins to harden, continue heating until fully melted and smooth. Remove from heat, allow to cool slightly, then add the essential oils. Pour into clean, labeled tins or jars and allow to cool completely. Apply to sore muscles and joints for warming relief.

Warming Ginger Foot Bath

• 2 tsp ginger powder

• 2 tsp cinnamon powder

• 1/2 cup Epsom or sea salt

Fill a foot basin with comfortably warm water. Stir in the salt, ginger, and cinnamon. Soak feet for 15–20 minutes to warm cold extremities, support circulation, and relieve tension and fatigue.

Tip: For an extra relaxing touch, follow with a gentle massage using a warming oil or salve.

Final Thoughts

Ginger is no lightweight; it exudes warmth and strength. In the kitchen, it enlivens. In the apothecary, it stimulates, soothes, and comforts. This is an herb that acts on digestion, joints, circulation, respiration, and the immune system. Keep it on hand, and you will find it meets more needs than you might expect.