Does Ginger boost my immune system?

Can Ginger Boost the Immune System?

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    Many popular health products contain or promote ginger as capable of enhancing immunity. However, there is insufficient reliable proof that ginger to able to boost immunity or prevent infection in humans, including for viral respiratory tract infections. 

    So what are the potential health benefits of ginger?

    There is some evidence suggesting that orally ingested ginger extract may be beneficial in relieving painful periods; relieving pain associated with osteoarthritis of the knee and hip; and for treating nausea and vomiting in pregnancy. Several small scale studies also suggest ginger might contribute to improvements in blood sugar levels and cholesterol profiles in some people.

    And what about motion sickness?

    Most clinical research shows that taking ginger 500-1000 mg up to 4 hours prior to travel does not prevent motion sickness, although there may be a positive placebo benefit. 

    It might be worthwhile testing ginger for these effects on an individual basis to determine if it works for you.

    References:
    Anh N, Kim S, Long N, Min J, Yoon Y, Lee E et al. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020;12(1):157.

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.