A review in Nutrition Reviews found that taking 2 grams of ginger daily for 11 days before exercise reduced delayed-onset muscle soreness, while single doses taken shortly before workouts did not show the same benefit.
By yourNEWS Media Newsroom
A review published in Nutrition Reviews found that consistent ginger supplementation may help reduce post-exercise muscle soreness, with daily intake producing measurable benefits when taken over time before strenuous activity.
The review found that consuming 2 grams of ginger each day for 11 consecutive days before exercise reduced delayed-onset muscle soreness, or DOMS, by 23% to 25% compared with placebo. The findings were discussed by registered dietitian nutritionist Molly Knudsen in a June 1, 2026, article for mindbodygreen.
Researchers reviewed multiple placebo-controlled studies examining ginger’s effect on exercise-related soreness. The findings indicated that timing and consistency mattered. Single doses of ginger taken shortly before exercise did not significantly reduce pain, while daily use over an 11-day period showed a clear reduction in soreness after exercise.
DOMS is the deep, achy stiffness that often appears 24 to 72 hours after exercise. It is especially common after beginning a new workout routine, increasing exercise intensity or performing movements that place muscles under unfamiliar strain. Reports from Mercola.com said the condition is one reason people may skip follow-up workouts after difficult training sessions.
Two placebo-controlled studies reviewed in the analysis tested 2 grams per day of either raw or heat-treated ginger for 11 days before participants performed eccentric exercise. Eccentric movements lengthen muscles while they are under tension, such as lowering a dumbbell during a biceps curl or running downhill.
Researchers measured pain 24 hours after the exercise session. Participants who consumed ginger reported 23% to 25% less muscle pain than those who received a placebo. Raw and heat-treated ginger produced similar results, suggesting that both forms may offer comparable effects when taken consistently.
Earlier research also supports ginger’s potential role in exercise recovery. A randomized, double-blind, placebo-controlled trial at Old Dominion University found that ginger root supplementation reduced muscle soreness and dysfunction caused by downhill running, according to a report from NaturalNews.com.
The review attributed ginger’s effects to several naturally occurring compounds, including gingerols and shogaols. A study highlighted by Mercola.com said these compounds may help block the biosynthesis of cyclooxygenase and leukotrienes, which are involved in inflammatory responses. The compounds also interact with TRPV1 nociceptors, which play a role in pain signaling.
GreenMedInfo.com reported that gingerol and zingerone “modulate production of inflammatory leukotrienes and prostaglandins and inhibit NF-kB.” Other studies have also reported analgesic and anti-inflammatory effects from ginger in cases of delayed-onset muscle soreness caused by eccentric exercise.
Ginger has long been used in food and traditional medicine. “The Textbook of Natural Medicine” notes that the plant has been used medicinally for centuries. “The Natural Remedies Encyclopedia” states that “Boswellia and ginger herb teas of ginger or boswellia have anti-inflammatory effects.”
The dose identified in the review was 2 grams per day, which Knudsen said is roughly equivalent to one teaspoon of fresh grated ginger. Ginger can be used in smoothies, teas, soups, stir-fries and dressings. Supplements are another option and may provide more concentrated amounts of active compounds, including gingerols and shogaols.
Knudsen wrote that people taking blood thinners or medications that affect clotting should consult a healthcare provider before using ginger supplements. The caution is especially relevant for individuals considering concentrated supplemental forms rather than ordinary culinary use.
The findings suggest that ginger may be a practical dietary tool for people seeking to reduce post-workout soreness and maintain regular exercise routines. The review did not find the same effect from one-time ginger use immediately before exercise, indicating that the benefit may depend on repeated intake before muscle strain occurs.
Researchers said more study is needed to determine optimal dosing, long-term effects and whether ginger may work differently among various populations. Additional research may also examine whether ginger is more effective when combined with other anti-inflammatory foods or recovery strategies.
The review adds to evidence that common food-based ingredients may play a role in exercise recovery. For ginger, the data point to a simple but specific pattern: regular daily intake before strenuous exercise appeared to reduce soreness, while last-minute use did not produce significant pain relief.
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