Can Ginger Lower Blood Pressure?

    High blood pressure (hypertension) is a major health problem around the world. An estimated 1.4 billion adults aged 30–79 had hypertension in 2024, which is about one-third of all adults in that age group (1). Having high blood pressure greatly increases the risk of kidney failure, stroke, heart disease, and even early death.

    Doctors typically recommend several proven strategies to manage high blood pressure. These include lifestyle changes—such as eating more fruits and vegetables, choosing low-fat dairy products, reducing sodium intake, and engaging in regular exercise—as well as taking medication when necessary.

    In recent years, there has been growing interest in natural options that may help support healthy blood pressure. One of the most widely used plant-based remedies is ginger (Zingiber officinale), a common spice and traditional medicine especially popular in Asian cultures.

    Ginger has a long history of use for digestion, nausea, and joint discomfort. It contains natural compounds—such as gingerol and shogaol—with antioxidant and anti-inflammatory properties that may benefit heart and blood vessel health.

What Does the Science Say?

1. Meta-analysis of six clinical trials

    A meta-analysis combined six randomized clinical trials involving 345 participants to evaluate whether ginger supplements lower blood pressure. When the results were pooled, ginger reduced systolic blood pressure by about 6 mmHg and diastolic blood pressure by about 2 mmHg (2).

    The most benefits were observed in individuals 50 years or younger who took 3 grams or more per day for 8 weeks or less.

    Takeaway: Higher doses of ginger may provide modest blood pressure improvements.

2. Meta-analysis in people with type 2 diabetes

    Another review summarized 10 clinical trials examining ginger’s effects on blood sugar, cholesterol, and blood pressure in individuals with type 2 diabetes (3).

    Ginger significantly lowered:

    Fasting blood sugar by ~19 mg/dL

    HbA1c by 0.57%

    Systolic blood pressure by ~4 mmHg

    Diastolic blood pressure by ~2 mmHg

    Takeaway: Ginger may help improve both blood sugar and blood pressure in diabetes.

3. A 6-week clinical trial in type 2 diabetes

    In a smaller study, participants with type 2 diabetes took 399 mg of ginger three times daily for six weeks, alongside their usual medications (4). Several diastolic blood pressure measurements improved by 5% or more, indicating better blood pressure control.

    Takeaway: Even moderate ginger doses may support diastolic blood pressure in people with diabetes.

How Ginger May Help Lower Blood Pressure

    Ginger may support healthy blood pressure through several simple mechanisms. It can relax blood vessels, improving blood flow. Its antioxidants help reduce inflammation and protect the arteries from damage, keeping them more flexible. Some of its natural compounds also act like mild calcium-channel blockers, reducing signals that tighten blood vessels. Together, these effects may contribute to lower blood pressure.

Bottom Line

Clinical research suggests that ginger can provide modest reductions in blood pressure, especially at higher doses (around 3 grams/day) and in younger individuals or those with type 2 diabetes. While ginger should not replace prescribed treatments, it may be a helpful addition to a heart-healthy lifestyle.

References:

1.     World Health Organization. Hypertension: Key Facts. Geneva: WHO; 2024. Available at: https://www.who.int/news-room/fact-sheets/detail/hypertension

2.     Hasani H, Arab A, Hadi A, Pourmasoumi M, Ghavami A, Miraghajani M. Does ginger supplementation lower blood pressure? A systematic review and meta-analysis of clinical trials. Phytother Res. 2019 Jun;33(6):1639-1647. doi: 10.1002/ptr.6362. Epub 2019 Apr 11. PMID: 30972845.

3.     Ebrahimzadeh A, Ebrahimzadeh A, Mirghazanfari SM, Hazrati E, Hadi S, Milajerdi A. The effect of ginger supplementation on metabolic profiles in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2022 May;65:102802. doi: 10.1016/j.ctim.2022.102802. Epub 2022 Jan 11. PMID: 35031435.

4.     Nganou-Gnindjio CN, Ngati Nyonga D, Wafeu GS, Nga EN, Sobngwi E. Cardiometabolic effects of ZingiberOfficinale Roscoe extracts in Type 2 diabetic Cameroonians patients after six weeks of add-on Therapy : A single clinical-arm trial. Ann Cardiol Angeiol (Paris). 2022 Jun;71(3):160-165. French. doi: 10.1016/j.ancard.2021.09.010. Epub 2022 Jan 14. PMID: 35039142.

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