You may have seen social media posts touting the benefits of ginger oil for weight loss and wondering if it really works? We spoke to an aromatherapist and a nutritionist to find out the science behind ginger, if it can help you lose weight, and if there are any risks to using ginger oil.
Adding ginger to your diet can have a positive impact on your health and well-being, but lasting weight loss depends on making changes to your diet and lifestyle. Discover our overview of best exercise machines for weight loss to help you on your journey.
Does ginger oil make you lose weight?
No scientific research suggests that ginger oil can help with weight loss. Some of the potential benefits of ginger essential oil are anecdotal, meaning they are based on personal reports or testimonials as opposed to scientific studies. However, the aromatherapist Jules Kelly (opens in a new tab) says, “Ginger is undeniably beneficial to the body. Pure ginger essential oil is made up of a chemical group called sesquiterpenes that contribute significantly to the functionality of essential oils.”
“The main health effects of sesquiterpenes are that they cleanse, help with digestive health and healthy circulation, improve the appearance of the skin, and promote emotional grounding. As part of a healthy lifestyle , incorporating ginger into your routine will help support the body but are by no means a magic bullet. If you think you can undo a poor diet with ginger tea, you’re wrong! Adding essential oils to your your routine will help your body, but you need to look at your lifestyle holistically.
Nutritionist Hannah Hope (opens in a new tab) says ginger alone can’t make you lose weight. Yet there are many other benefits, “Ginger has been studied many times in the scientific community for its health benefits as it has been used in herbal medicine for centuries. In addition to its use for pain reduction, nausea and anti-inflammatory benefits, it’s also been used in cancer therapies for vomiting, but it also plays a role in weight loss. exam (opens in a new tab) randomized controlled trials (RCTs) demonstrated that in 14 RCTs, ginger supplementation significantly decreased body weight, waist-to-hip ratio, and insulin resistance index while increasing “good” HDL cholesterol . Yet, it had no effect on BMI or lowering total cholesterol.”
“The action of weight loss with ginger is discussed in a 2018 study (opens in a new tab) for its thermogenic effect (the production of energy to digest and absorb food) and by increasing fat breakdown (lipolysis), suppressing lipogenesis (creation of fat) and controlling appetite. The anti-inflammatory effects of ginger may also alleviate some of the side effects of obesity.”
How to use ginger oil for weight loss
According to Food and drug administration (opens in a new tab) (FDA), ginger oil is “generally recognized as safe” and few adverse effects have been reported. However, as with any essential oil, ginger oil is very concentrated and should not be applied to the skin undiluted. If you are concerned about a potential skin reaction, you should perform a skin test using a small amount of diluted ginger oil on your skin.
Jules Kelly says, “Ginger oil can be used aromatically, topically, and internally. You should only use ginger oil internally if you are fully confident that your oil is pure and not adulterated or contaminated with anything. any way.”
Hannah Hope says that if you want to add ginger to your diet, “you can take it as a tea to increase fluid intake, feel full, or double the effects of thermogenesis by taking it with green tea, which is also thermogenic. 2017 study (opens in a new tab) Of 50 overweight women, half received supplements of 125 mg green tea, 25 mg capsaicin and 50 mg ginger extract at lunch and dinner for eight weeks, and one group received a placebo. The group taking the supplements had a significant decrease in weight and BMI compared to the placebo group.
“You can also consume ginger in the form of juice or powder. The powder contains a greater number of anti-inflammatory compounds, and you can also add it to food or liquid. A little study (opens in a new tab) in 2012, gave 10 men 2g of ginger powder in hot water after breakfast, which resulted in improved thermogenesis and reduced hunger, suggesting a potential role for ginger in weight management. There have been few to no scientific studies on ginger oil and weight loss, so it would be hard to comment on its effectiveness in this form,” Hope said.
Are there any risks in taking ginger oil for weight loss?
Kelly says, “It’s everyone’s responsibility to make sure they’re using essential oils appropriately. always better to check.”
Hope says that if you add ginger to your diet, “you may experience stomach side effects from using ginger, such as indigestion, gas, or constipation. High amounts may cause mild heartburn or irritation, but this can be alleviated by taking it with food.”
Looking for other ways to change your diet? We found all best protein powders for weight loss.