Research: Ginger Root and Muscle Soreness

Published Research Quantifies Ginger Root Supplementation Associated with Running-Induced Muscle Soreness

In the midst of marathon season, and just ahead of the New Year and new Resolutions to push ourselves a little harder and increase our mileage, runners may now have a new solution to help reduce muscle soreness post-run: ginger root.

While ginger has long been known for its analgesic and anti-inflammatory effects, a pilot study published in the International Journal of Athletic Therapy & Training (November 2015), suggests 2.2 grams of ginger root, in the form of a dietary supplement, may significantly reduce muscle soreness stemming from long-distance running. This was the FIRST study to evaluate ginger root’s effects in the context of endurance training. Specifically, NOW® Ginger Root 550 mg was the dietary supplement used in this clinical study.

The study, commissioned by The Department of Kinesiology at the University of Minnesota, School of Kinesiology, Human and Sports Performance Laboratory, assessed the effects of ginger root supplementation on 20 students enrolled in a marathon training program, with an average weekly distance of 20-30 miles.

In this randomized, double-blind, placebo-controlled trial, participants supplemented with 2.2 grams of ginger root (about 4 capsules of NOW® Ginger Root 550 mg) or placebo (rice flour) for three days before, the day of, and the day after a 20-22 mile training run. The results indicated supplementation with 2.2 grams of ginger root for five days may be effective at reducing jogging-related muscle soreness from a long-distance run. Specifically, the ginger root participants reported a 25 percent reduction in soreness compared to the placebo group.

As a family-owned and trusted natural products manufacturer, NOW’s quality supplements are often used by top universities and research centers for testing in clinical trials. At NOW, producing safe and effective supplements of the highest quality is top priority. NOW uses published research to guide product development and conducts more than 16,000 tests on raw materials and finished products each month in NOW’s in-house laboratories to ensure that what’s on the label is in the bottle.

We encourage everyone to consult with their doctor or healthcare provider before starting a supplement routine to ensure proper usage.