Does Ginger Really Help With Hangovers?

As Matt Haig writes in The Humans, "If getting drunk was how people forgot they were mortal, then hangovers were how they remembered." The morning-after consequences of a night of revelry are nothing new, and neither is the search for hangover "cures." Throughout history, people have tried everything from pickle juice and raw eggs to rubbing lemons under their armpits in hopes of avoiding the dreaded hangover.

While many hangover remedies are downright strange (most of us would pass on wearing alcohol-soaked socks), others seem more plausible. Ginger is one such classic cure. But does it actually work, or is it just another myth? Let's explore the science behind ginger and hangover relief.

Understanding Hangovers

Several biological processes contribute to the misery of a hangover. While time is the only true cure, certain remedies—including ginger—can help alleviate the symptoms. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), common hangover symptoms include:

• Dehydration: Alcohol suppresses vasopressin, a hormone that helps your kidneys retain water, leading to next-day thirst and dehydration.
• Anxiety and irritability: Alcohol initially boosts dopamine, creating euphoria, but the subsequent crash leaves you feeling grouchy and irritable.
• Sleep disruption and fatigue: Alcohol may help you fall asleep, but it leads to restless, fragmented sleep, leaving you groggy the next day.
• Muscle aches: Inflammation, dehydration, and acetaldehyde (a toxic byproduct of alcohol metabolism) contribute to body aches.
• Headache: Dehydration and inflammation are key culprits behind hangover headaches.
• Nausea and stomach pain: Alcohol irritates the digestive tract, leading to queasiness and discomfort.
• Sweating: Night sweats can occur as your body tries to eliminate acetaldehyde.

Thankfully, hangovers are temporary. But if you're looking for relief, ginger might be a helpful ally.

The Power of Ginger

Ginger (Zingiber officinale), a relative of cardamom and turmeric, has been used for over 5,000 years in traditional medicine. Its medicinal properties come from natural compounds called gingerols, which give ginger its anti-inflammatory, antioxidant, and digestive benefits.

Historically, ginger has been used to treat everything from nausea and colds to arthritis and hypertension. During the Middle Ages, it was even considered a potential plague cure. Today, it's widely available and affordable, making it an accessible remedy for modern ailments—including hangovers.

How Ginger Helps With Hangover Symptoms

1. Easing Digestive Symptoms

Alcohol irritates the stomach lining, leading to nausea, bloating, and constipation. Ginger acts as a natural antiemetic, helping to calm the stomach by:

• Breaking up intestinal gas
• Stimulating digestive enzymes to ease bloating and constipation
• Interacting with serotonin receptors in the gut to reduce nausea

2. Clearing Brain Fog

Hangover-related brain fog results from dehydration and neurotransmitter imbalances. Ginger may help by:

• Protecting brain cells and improving synaptic connections
• Enhancing learning and memory through anti-inflammatory effects
• Supporting the gut-brain axis to improve mental clarity

3. Soothing Muscle Aches and Headaches

Alcohol triggers inflammation, which contributes to aches and pains. Ginger fights inflammation by:

• Reducing oxidative stress and neutralizing free radicals
• Inhibiting the production of inflammatory cytokines
• Boosting the body's natural anti-inflammatory pathways

4. Easing Hangxiety and Irritability

Hangxiety—that anxious, on-edge feeling after drinking—stems from disrupted brain chemistry and heart rhythm. Ginger can help by:

• Regulating GABA, a calming neurotransmitter
• Lowering cortisol levels to reduce stress
• Supporting heart health by lowering blood pressure and improving cholesterol

5. Fighting Fatigue

Hangover fatigue comes from dehydration, blood sugar swings, and poor sleep. Ginger boosts energy by:

• Improving blood circulation
• Stabilizing blood sugar levels
• Enhancing overall vitality through its anti-inflammatory and antioxidant effects

How to Use Ginger for Hangovers

Ready to add ginger to your recovery toolkit? Try these methods:

• Ginger tea: Sip 1–3 cups daily, optionally with lemon and honey.
• Ginger popsicles: Freeze ginger tea for a hydrating, stomach-soothing treat.
• Ginger supplements: Opt for capsules, lozenges, or powders (150–500 mg is generally safe).
• Fresh ginger: Add grated ginger to soups, smoothies, or stir-fries.

Note: Consult your doctor before taking supplements, especially if you have a bleeding disorder, as ginger can thin the blood.

When Ginger Isn't Enough

If ginger alone doesn't cut it, try these additional strategies:

• Hydrate: Drink plenty of water or electrolyte-enhanced beverages.
• Eat wisely: Choose whole grains, lean proteins, and healthy fats over sugary or greasy foods.
• Move gently: Light stretching, yoga, or a walk can boost circulation and mood.
• Use pain relievers cautiously: Aspirin or ibuprofen can help, but avoid acetaminophen if alcohol is still in your system.

Making Hangovers a Thing of the Past

The most effective way to avoid hangovers is to reduce or eliminate alcohol consumption. If you're looking for support in cutting back, Quitemate offers a supportive community and resources to help you make lasting changes. And if you do indulge, keep some ginger on hand—it might just make your recovery a little smoother.