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Supplement

Ginger Extract

Dirt-cheap root with real glucose and inflammation trials.

Ginger root contains gingerols and shogaols studied for glycemic control, inflammation, and nausea. We grade Ginger Extract B- on evidence and A- for worth-it at about $5-8 per month.

B-

Evidence

A-

Worth it

Typical cost: $5-8/month

What it does

Ginger root contains gingerols and shogaols studied for glycemic control, inflammation, and nausea. It is one of the cheapest interventions with human trial data.

What the research says

  • Lowers fasting glucose and HbA1c in type 2 diabetics

    Evidence: moderate. Zhu et al. 2018 meta-analysis (10 RCTs): HbA1c down about 1.0 point, fasting glucose down about 21 mg/dL at 1 to 3 g/day. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2025.1619655/pdf

  • Reduces inflammatory markers (CRP, TNF-alpha)

    Evidence: moderate. Morvaridzadeh et al. 2020 meta-analysis (16 RCTs, 1,010 patients): significant reductions in CRP, hs-CRP, and TNF-alpha.

  • Effective for nausea, including pregnancy-related

    Evidence: moderate. Cochrane-adjacent reviews support ginger for nausea in pregnancy as a low-risk option.

DRAFT: consistent small-trial signals across glucose and inflammation, but trials are mostly small, short, and concentrated in diabetic populations with heterogeneity.

Is it worth it?

A-

DRAFT: among the cheapest entries in the database with real metabolic trial data; pennies per day.

Typical cost

$5-8/month

Common form, not a brand recommendation

Dosage contextestablished

1 to 3 g per day of ginger powder or standardized extract, the range used in the metabolic trials.

Safety notes

Very safe as food; high supplemental doses can cause heartburn. Mild antiplatelet effects, so caution with blood thinners. This page is information, not medical advice.

Longevity Lab Report

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Changelog

Last updated 2026-10-15

  • 2026-10-15|Entry added as DRAFT for the worth-it leaderboard expansion.