Ginger Slashes Joint Pain and Inflammation in Just 8 Weeks.

A 2025 randomized, placebo-controlled trial in Nutrients tested the effects of 125 mg/day of a high-potency, fermented ginger extract (12.5 mg gingerols) over eight weeks in 30 men and women (average age 56) with mild to moderate joint or muscle pain.

Participants on ginger reported less muscle pain after exercise, improved functional capacity, and lower overall stiffness. On day 56, they performed squats with 30% body weight more comfortably than the placebo group. Blood tests showed reduced markers of inflammation (IL‑6, TNF‑α, IFN‑γ, CRP), especially after rest days, indicating stronger recovery and less tissue stress. Ginger also slightly boosted eosinophil counts and reduced the need for over-the-counter pain meds.

If you’re struggling with joint or post-workout soreness, consider adding 125 mg/day of a fermented ginger extract—or eat fresh ginger—to help reduce inflammation, support recovery, and cut back on painkillers.