Ginger for Colds and Sore Throats: What the Evidence Says
Ginger is one of the most popular home remedies when a cold starts. Here is what is actually known, what rests on tradition, a simple warm drink to sip, and the signs that mean you should see a doctor.
When a cold starts, many people reach for fresh ginger. A hot, spicy cup feels warming, and ginger has a long history of use for cold symptoms. It is still recognized in Europe as a traditional herbal medicine for them.
But tradition and proof are not the same thing. This guide explains what the evidence does and does not show, how to make a comforting ginger drink, and when a sore throat or cold needs more than home care.
Why people reach for ginger
Most sore throats are caused by viruses, such as the ones behind colds and flu, and the NHS says a sore throat usually gets better on its own within a week. Since there is no quick cure, people look for something that makes those days easier. A warm drink is simple to make, helps you keep up your fluids, and ginger adds a spicy warmth many people enjoy.
The European Medicines Agency (EMA) lists relief of common cold symptoms as one of the traditional uses of ginger. It is worth reading that carefully. The EMA explains that traditional herbal medicines are accepted for specified uses based exclusively on long-standing use, not on proof from clinical trials.
Warm Ginger and Lemon Sipper
You need
- water600 ml (2 1/2 cups)
- fresh ginger, washed and thinly sliced3 cm (1 1/4 inch) piece
- lemon peel, plus a squeeze of lemon juice to taste1 wide strip
- honey, optional, not for babies under 1 year1 to 2 tsp
Method
- Put the water and ginger slices in a small pan and bring to a boil.
- Lower the heat and simmer gently for 5 to 10 minutes. A shorter simmer gives a milder drink.
- Turn off the heat, add the lemon peel and leave it to stand for 2 minutes.
- Strain into two mugs and let it cool until it is comfortably warm, not scalding.
- Add a squeeze of lemon juice and stir in honey if you like.
Tips
- Sip it through the day alongside plain water, so you keep your fluids up.
- If the drink gives you heartburn, use fewer slices or a shorter simmer.
- Leftovers keep covered in the fridge for a day. Reheat gently before drinking.
What the evidence says
Memorial Sloan Kettering Cancer Center (MSKCC) sums up the science in one line: certain compounds in ginger may reduce inflammation and protect against certain viruses, but human studies are lacking. In other words, there are interesting laboratory findings, but there is no good evidence that ginger shortens a cold, prevents one, or clears the viruses that cause it.
So the honest answer is that ginger can be part of a comforting routine, but it is not a proven treatment. If a warm ginger drink makes you feel better and keeps you drinking, that is a fine reason to have one.
The NHS advice for a sore throat is simple: rest, drink plenty of fluids, eat cool or soft foods, avoid smoke, and, for adults, gargle with warm salt water and spit it out. Sucking ice cubes, ice lollies or hard sweets can also help, but not for young children, because of the choking risk. A pharmacist can advise on pain relief such as paracetamol or ibuprofen, medicated lozenges and throat sprays.
Because most sore throats are caused by viruses, the NHS says antibiotics are only given when a bacterial infection is possible.
Using ginger sensibly when you are unwell
Keep it moderate. The EMA lists stomach upset, indigestion and heartburn as common side effects of ginger, so a very strong brew is not always kind to a delicate stomach. For cold symptoms, the EMA's traditional adult amount is 0.25 to 1 g of powdered ginger three times a day, and it does not recommend ginger medicines for this use in anyone under 18.
If you take blood thinners or have a bleeding disorder, MSKCC warns that ginger supplements may raise the risk of bleeding. Stick to food amounts, like the drink below, and avoid capsules, extracts or strong ginger shots unless your doctor agrees.
Questions people ask
Does ginger kill cold viruses?
There is no good evidence that it does in people. MSKCC says some ginger compounds may protect against certain viruses in laboratory research, but human studies are lacking.
Can I give ginger drinks to my child with a cold?
The EMA does not recommend ginger medicines for cold symptoms under 18, and honey must never be given to babies under 1 year. A pharmacist can advise what is suitable, and the NHS says children under 5 with a sore throat should be seen by a GP if they need help.
How long does a sore throat from a cold last?
The NHS says most sore throats get better on their own within a week. If yours has not improved after a week, see a doctor.
Sources
- European Union herbal monograph on Zingiber officinale Roscoe, rhizoma (Revision 1) — European Medicines Agency
- Ginger — Memorial Sloan Kettering Cancer Center (About Herbs)
- Sore throat — NHS
- Foods to avoid giving babies and young children — NHS
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
