8 Benefits of Ginger & Turmeric You Need To Know About

The benefits of ginger and tumeric

Turmeric and ginger have long been seen as a natural nutritional dream team. 

These powerful, ancient spices stem back centuries—and are now revered for their abilities to enhance overall wellbeing. 

Famed for their culinary uses the world over, as well as their medicinal properties, people from all walks of life use turmeric and ginger in their daily routines.


It’s because of their science-backed ways of supporting various aspects of health, from inflammation and pain management to the immune system, and more.

In this Smart Guide, we’re going to explore the history of turmeric and ginger, looking at their traditional uses and beliefs as well as their relevance in modern-day wellness practices.

Let's uncover the remarkable synergy of turmeric and ginger and discover how this dynamic duo can help you and your health starting today.

What are ginger and turmeric?

Ginger and turmeric are both types of flowering plants that have been used for centuries in traditional medicine and culinary practices. 

You can consume both of these epic spices in multiple ways including fresh, dried or in powdered form—and in more recent years as a supplement. 

While they’re often mixed or added together as ingredients, turmeric and ginger have their own superpowers.

Here's a closer look at each one.


This plant, scientifically known as Zingiber Officinale, is a flowering plant native to Southeast Asia. It belongs to the Zingiberaceae family, which also includes cardamom and turmeric. 

You’ll probably know it has a zingy, spicy flavour and a slightly peppery and sweet taste. Its aroma is very distinctive. 

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Turmeric, scientifically known as Curcuma Longa, is a perennial plant that is part of the ginger family (Zingiberaceae). 

It’s native to South Asia and is primarily grown in India, Indonesia, and other Southeast Asian countries. 

The rhizomes of turmeric are used in its powdered form, which has a bright and vibrant yellow-orange colour. 

Why is it this colour?

Turmeric’s deep, almost sunkissed tones are due to the presence of an active compound called curcumin, which is responsible for many of its health benefits.

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The health benefits of turmeric and ginger

SmartFact: Both ginger and turmeric have been used in traditional medicine systems, such as Ayurveda and traditional Chinese practices, for their potential healing properties.

In recent years, scientific research has also started to support many of the health claims linked to ginger and turmeric, making them popular choices for those seeking natural remedies as well as overall wellbeing support.

Let’s take a look at these health benefits right now.

The health benefits of ginger

Ginger is known to have anti-inflammatory, antioxidant, and digestive properties. 

But is there any merit to these claims? Let’s find out.

1. Anti-inflammatory

Chronic inflammation has been called the ‘silent killer’ as it contributes to a wide range of diseases, including…

  • Heart disease
  • Cancer
  • Alzheimer's Disease
  • Degenerative Diseases
  • Osteoporosis
  • Arthritis

That’s quite the hit list.

Ginger contains a compound called gingerol—which has proven anti-inflammatory and antioxidant properties (2). 

That means chronic pain and symptoms of conditions like rheumatoid arthritis and osteoarthritis may be eased with the use of ginger due to these inflammatory properties.

This is why ginger has been so revered in Eastern medicine for centuries.

2. Nausea relief

If you’ve ever felt sick and been recommended ginger tea or sweets, then you’ll be well aware of this benefit.

Often used as a natural way to fight nausea, ginger helps reduce morning sickness and other types of nausea.

It’s not totally known why it helps with nausea, but one theory is that ginger has a positive effect on the gastrointestinal tract (3), specifically targeting the 5-HT3 receptors, which are involved in the signalling of nausea and vomiting.

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3. Digestive aid

If you struggle with indigestion or any inflammatory bowel disease, then ginger supplements might help decrease pain by improving digestion and gut health.

It is thought that ginger promotes efficient digestion (4), meaning it can relieve stomach discomfort and help to tackle any uncomfortable digestive issues.

4. Aids weight loss

The World Health Organization (WHO) (5) suggests that there are approximately one billion overweight people in the world, so it’s no surprise that 30 to 50% of the population has been on a diet in the last year. 

For some, it’s a never-ending quest, but ginger can aid weight loss efforts by aiding in carbohydrate digestion, fat burning, and insulin secretion. And it may even counteract the build-up of dangerous fats in the arteries.

A natural solution for anyone trying to shift a few pounds.  

The health benefits of turmeric

Next up is turmeric, which, as we mentioned, has a lot of very similar health benefits, such as anti-inflammatory properties and digestive aids. But there are also some extra ones. 

5. Natural anti-inflammatory

Although very similar to ginger, one of the main health benefits of turmeric is its anti-inflammatory properties 

Inflammation is essential for bodily functions, including damage control and fighting foreign bodies. 

But, chronic, low-level inflammation can have devastating consequences on the body (as we’ve already covered)—so it’s essential to introduce elements to our lifestyle that minimise this inflammation as much as possible. 

6. Antioxidants

SmartFact: Oxidative damage is one of the leading causes of ageing and disease.  

Ironic right? 

Oxygen, the very compound that gives us life, is also the beginning of the end of it. And while we can’t eliminate oxidation completely, we can help slow it down. 

Curcumin, the active ingredient in turmeric, is an antioxidant that is able to neutralise free radicals (6), and there’s also evidence to suggest that it can enhance the ability of other antioxidants.

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7. Benefits against depression

A spice to help with mental illness?

While we’re definitely not suggesting that introducing turmeric into your diet is going to be enough to support mental illness alone—it might be able to help. 

In a randomised trial (7), curcumin resulted in improvement similar to that of Prozac, with those who took both curcumin and Prozac seeing the best results. 

It demonstrates the link between nutrition and mental health that we know exists. And while more studies are required it shows that turmeric could be as effective as antidepressants. 

8. Anti-ageing

Fancy living a longer, more fulfilling life?

Inflammation and oxidation can play a role in ageing, so by taking turmeric, you may be able to slow the signs (on the outside as well as the inside). And who doesn’t want that? 

What are the side effects of ginger and turmeric?

Ginger and turmeric are natural spices, so they’re likely going to be safe for everyone in moderation.

But, the ‘in moderation’ is key. Just because they are packed full of health benefits doesn’t mean that you should overdo it.

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Too much of either spice can have minor, but uncomfortable, side effects, including…

  • Diarrhea
  • Abdominal discomfort
  • Indigestion and heartburn
  • Irritation of the throat and mouth

You should also talk to your doctor if you have any health conditions if you’re taking any medication or if you’re pregnant or breastfeeding.

If you experience any of these after taking turmeric and ginger—you should speak to a health professional. 

How can you take ginger and turmeric?

One of the simplest ways to consume ginger and turmeric is fresh, in fact, you’ll see many recipes call for fresh ginger and fresh turmeric over the more processed counterparts. 

Fresh spices can be used for cooking, and drinking ginger tea or turmeric tea is another popular way to get these super ingredients into your system. 

But, it’s not always easy or convenient to eat fresh spices. Luckily, there are plenty of other ways you can still reap the health-boosting benefits of ginger and turmeric.

Nowadays, these spices come in powdered forms, again for use in cooking or for medicinal purposes. 

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Due to their world-renowned health benefits, it’s now popular to capture the illness-busting benefits of these spices within supplements, including…

No matter how you choose to consume ginger and turmeric the health implications can have far-reaching consequences that help improve your quality of life.  

So, should you take turmeric and ginger supplements?

Independently, ginger and turmeric are packed full of many health benefits that include reduced inflammation, a boosted immune system, improved digestion, and many others. 

But together, ginger and turmeric are a powerhouse of health-boosting ingredients—which is why they feature together in so many supplements—including our very own Turmeric & Ginger Gummies.

While you can weave both spices into your diet, nowadays, supplements make it quick and convenient to get the health benefits of both.

Our Smart Protein Turmeric & Ginger Gummies are a delicious way to add ginger and turmeric to your daily diet. 


What is turmeric and ginger good for?

Although they have many of the same health benefits, including reducing inflammation, fighting oxidation and aiding digestion—ginger and turmeric also have their own body-boosting benefits.

Ginger helps with nausea and aids weight loss, which is why ginger extract tea is so popular.

Turmeric benefits include protecting against depression and mental health while slowing down the ageing process.

Turmeric and ginger: Which should you take?

Luckily, there’s no need to choose. Although you can take either ginger or turmeric on their own (either in fresh or powdered format), they often come together to help amplify their health-boosting properties.

Are there any side effects to ginger and turmeric?

As both ginger and turmeric are natural, there should be no side effects to taking them in moderation.

But if you take too much, you might find that there are side effects, including diarrhoea, abdominal discomfort, indigestion, and heartburn.

How can you take turmeric and ginger?

The most traditional way to take turmeric and ginger was by consuming the fresh or powdered format (usually within a recipe). You could also drink it in ginger extract tea.

But, supplements often focus on ginger and turmeric due to their health benefits. These can come in pills, capsules or gummies.

Who should not take turmeric and ginger supplements?

Although there should be no side effects from taking turmeric and ginger as directed, if you’re on medication, pregnant or breastfeeding, we recommend that you speak to your doctor before introducing any supplements to your diet.


Smart Protein is committed to sourcing only the best and scientifically-backed research in our articles.



The National Library of Medicine

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/. Accessed 15 November 2023.

Johns Hopkins Medicine

https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits. Accessed 15 November 2023.

The National Library of Medicine


World Health Organisation


The Natural Library of Medicine


The National Library of Medicine


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