6 Benefits of Ginger for Managing Menopause Symptoms

Last updated 12.11.2023 | by Sabrina Johnson | 9 Minutes Read

This article has been reviewed and fact checked by Dr. Karen Pike, a senior physician administrator and board-certified emergency room doctor actively working in northern California. Read more at our medical disclaimer page.

Ginger has evolved as one of the most common spices in the United States and in other parts of the world as well. In this regard, I would like to share the findings of a study conducted in the U.S. to understand the perception among adults regarding the usage of spices which were promoted to bring in an improvement in their health. The participants involved in the study were either using one or multiple spices regularly. Among them, around 64% believed in the utility of ginger in promoting good health.

If I were to share my thoughts on ginger, well, it is one of the most refreshing spices that boosts my mood, especially when I have a cup of warm ginger tea. It cures my sore throat and headache in a jiffy. Now, if we were to talk about the benefits of ginger in managing the array of menopausal symptoms, it is important to know about its effectiveness. A friend of mine who had done some research about ginger’s utility once said that this spice is effective in managing menopausal symptoms in many ways.

Is ginger your favorite spice? Do you want to know the benefits of ginger to help you with hot flashes, night sweats, sleep issues, and other problems that you may experience when transitioning into menopause?

Then, this article will be apt for you. I have covered some of the important aspects, like how beneficial ginger is for menopause, alongside answers to some of the commonly asked questions. Though our topic of discussion is ginger here, I would also like to mention some other herbs and spices that women often use to relieve their menoapusal symptoms. They include Korean ginseng, yam, black cohosh, red clover, evening primrose, etc.

Is Ginger Good For Menopause? 6 Useful Ways In Which It May Help

Is Ginger Good For Menopause? 6 Useful Ways In Which It May Help

True, ginger may not be the first herb that comes to your mind when you think of managing the symptoms of menopause. Yet, its role in providing relief to women who are around menopause (perimenopause) or have already gone through it cannot be ignored.

The role of ginger in menopause has been assessed through various studies. Let’s analyze each one of them in detail.

1. To Manage Hot Flashes

Phytoestrogens are compounds present in plants as well as plant-based foods. These compounds are known to function similarly to estrogens. It’s needed to mention phytoestrogen is present in ginger.

In the perimenopause phase, the estrogen levels begin to decline and reach a minimum level during menopause. The fluctuating hormonal levels lead to hot flashes and other menopausal symptoms.

Hot flashes aren’t a pleasant feeling to have during menopause. When you feel warm all of a sudden, mainly on the chest, neck, and face, it isn’t a good experience at all. That’s how I felt each time I was struck with these tormenting flashes. If these episodes of hot flashes keep occurring, your sleep, mood, and overall well-being will surely go for a toss.

The Iranian Journal of Nursing and Midwifery Research published a study that mentioned ginger supplements worked towards lessening the severity and intensity of hot flashes in women who had entered the postmenopause phase.

A separate study published in the Climacteric Journal spoke about the effectiveness of ginger extracts in lessening night sweats that mostly occur during an episode of hot flashes.

Another study conducted from August 2013-July 2014 on menopausal women showed how beneficial ginger, cinnamon, and saffron were in treating various symptoms of menopause, like night sweats and hot flashes.

2. For Improving Gut Health

Prebiotics refer to high-fiber foods which play a significant role in managing gut health. It lessens the inflammation in the intestines and even helps in the growth of good bacteria in the gut.

The foods that make it to the list of prebiotics include dandelion greens, chicory root, onions Jerusalem, artichokes, whole oats, apples, bananas, and so on. Ginger, our topic of discussion, is also a good source of prebiotics and helps to maintain good gut health.

The several transformations your body goes through in menopause aren’t unknown. The main reasons for the same are the fluctuating levels of estrogen and progesterone. Estrogens are not just reproductive hormones. They have other functions as well and play a significant role in regulating gut microbiome positively.

A decline in estrogen levels takes a toll on gut health, leading to several digestive disorders. Several studies have shown that ginger extracts help improve gut microbes. Thus it results in better digestion. A friend of mine would often drink ginger tea to get relief from indigestion.

However, what works for one may not be effective for the other. So, if you are troubled with regular bouts of digestive issues, consult the doctor instead of relying upon home remedies only.

3. For Lessening Depression and Mood Swings

The lessened estrogen levels are responsible for the mood swings women go through in menopause. As already mentioned, estrogen controls various functions of the body, like cardiovascular health, brain health, etc.

So, low estrogen levels lessen the activities of norepinephrine and serotonin, which play a significant role in controlling mood. That’s why women who are near menopause or who have experienced the same are more prone to stress, irritability, fatigue, concentration issues, forgetfulness, and so on. I have had my share of moodiness and anxiousness, all of which were at their peak in my mid-40s. I would sometimes get irked for no reason at all.

Ginger is said to have properties that help to lessen anxiety and depression caused during menopause, thus leading to an upliftment of one’s mood. I will not say that ginger cured my mood swings. To make that happen, I had to do a lot of relaxation and meditation. However, I won’t deny that a steaming cup of ginger tea made me feel better during a low-mood phase.

4. For Easing Joint Pain

If you feel that your bones are eventually getting weaker after you have hit your 40s, then you may blame the fluctuating hormones (estrogen and progesterone) for the same. Swelling of the areas surrounding the joints, stiffness, and aches are some of the commonest signs of joint pains triggered due to menopause.

If you are planning for herbal remedies to get rid of joint pains, you can add ginger to your list. Just like turmeric, ginger, too, has antioxidant properties that help to protect the body from free radical damage. This also makes it an effective anti-inflammatory agent, effective in reducing pain and inflammation of the joints. A friend once told me that alongside her exercises, drinking ginger tea each day greatly relieved her from her aches and pains.

5. For Lessening Heavy Bleeding

Irregular periods are integral to the menopause transition phase. In some months, you could experience light bleeding, while in certain months, the flow could be increasingly heavy. That’s how it was for me as well, fluctuating from intense to scanty bleeding. It’s no hidden fact that the low estrogen levels are responsible for the same.

So, if you are one of those who often encounter heavy bleeding during the perimenopause phase, then having ginger will help lessen your bleeding to a greater extent. This usage of ginger comes from the anti-inflammatory properties of the herb.

A certain study was conducted on 92 high school girls with heavy menstrual bleeding. The aim was to assess the effectiveness of ginger in menstruation. It showed that those who took ginger experienced remarkably low blood loss than those who didn’t.

When your flow is heavy, you will mostly pass bigger clots. Ginger is said to have the ability to reduce the number and size of clots and improve blood flow.

Though most of the studies aren’t specific to menopause, however, if you have heavy cycles in the perimenopause phase, you could opt for ginger as an additional remedy. Do not rely solely on home remedies, though. If you experience persistent heavy bleeding in most cycles, talk to your healthcare provider immediately.

6. For Relief From Nausea

Nausea is one of the symptoms of menopause that mostly occurs because of fluctuating hormones. It is also a side effect of hot flashes. Those who go for hormone replacement therapy to combat the symptoms of menopause might also experience nausea as a reaction. However, nausea isn’t a common symptom of menopause and does not occur in every woman.

Now, coming to ginger, its role in relieving nausea isn’t unknown. You could eat freshly sliced ginger raw or even prepare it as an infusion to get relief.


How can ginger be eaten to manage the symptoms of menopause?

There are several ways of having ginger to manage the symptoms of menopause. Eat it as your morning drink by adding freshly grated ginger, squeezed lemon, and a little salt to a glass of water.
You could even have a slice of fresh and raw ginger to get immediate relief from nausea, indigestion, etc. A cup of ginger tea is another refreshing option. That’s my favorite. You could even add ginger to soups, stir-fries, and curries. 

Are there any side effects of having ginger during menopause?

Ginger doesn’t have too many side effects. But, eating it in increased amounts could lead to digestive disorders. Ginger can lessen clotting and act as a blood thinner. So, if you are on blood-thinning medications, consult with your doctor first before implementing this remedy.
Ginger might even lower your blood sugar and blood pressure. So those who take medications for diabetes, and high blood pressure, it’s better to be cautious.


The role of ginger as a medicinal herb to treat several conditions dates back over 5000 years. It belongs to the same family as turmeric. Like the latter, it yields a lot of medicinal benefits when taken during menopause.

Alongside resorting to herbal remedies, it is important to improve your lifestyle. Maintain a proper exercise regime and a healthy diet as well. It will help you manage a lot of your symptoms.


  1. https://www.jeanhailes.org.au/health-a-z/natural-therapies-supplements/menopause-herbs#:~:text=The%20types%20of%20herbs%20used,John’s%20wort%20and%20wild%20yam.
  2. https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437055/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9276867/#:~:text=More%20recently%2C%20it%20was%20shown,that%20express%20%CE%B2%2Dglucuronidase%20activity.
  5. https://www.draliabadi.com/menopause/joint-pain-and-menopause/


  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.