Ginger and Period Pain: What Does the Research Show?

Promising research, with limits

Ginger is familiar in cooking, but menstrual-pain studies generally test measured preparations. NutritionFacts highlights trials of ginger for cramps. A useful question is whether the wider evidence supports those encouraging findings.

A 2024 systematic review included 24 studies in its discussion and 12 in pooled analyses. It found less intense pain and a modest reduction in pain duration compared with placebo. However, results varied substantially across studies, and the authors identified bias and an unclear balance of benefits and harms. Safety outcomes were not consistently reported. [1]

What the findings do not establish

Some comparisons found no statistically significant difference between ginger and anti-inflammatory medicines. That does not establish that the treatments are interchangeable or equally reliable. The findings mainly concern primary dysmenorrhea—menstrual pain without an identified underlying pelvic disorder—and should not be interpreted as evidence that ginger treats endometriosis or another cause of pelvic pain. [1]

Seasoning, tea and capsules are different exposures

Ginger in a meal or a homemade tea is not necessarily equivalent to a trial preparation. NIH’s NCCIH says supplements might reduce menstrual-cramp severity, but can cause heartburn, digestive discomfort, diarrhea or irritation. Discuss herbal products with your clinician or pharmacist if you take medicines. Ask your obstetric team before using supplements during pregnancy; breastfeeding safety information is limited. [2]

See Pelvic Pain & Painful Periods and Abnormal Bleeding & Period Problems. For culinary inspiration, try our Sesame-Ginger Soba with Edamame; it is a meal idea, not a studied treatment.