Ginger is one of the most effective natural remedies for motion sickness, and using it correctly comes down to three things: the right dose, the right form, and the right timing. The European Medicines Agency recommends taking 1,000 mg of ginger root about one hour before you start traveling. That single guideline covers most of what you need, but the details below will help you get the most out of it.
Why Ginger Works for Motion Sickness
Ginger contains a group of active compounds, primarily gingerols and shogaols, that interfere with the serotonin signaling pathway involved in nausea. Specifically, these compounds act on the same receptor that prescription anti-nausea drugs target: the 5-HT3 receptor. Rather than blocking the receptor directly, ginger’s compounds appear to bind to a separate regulatory site on the receptor complex, dampening the signals that trigger the urge to vomit. They also have mild effects on other pathways involved in nausea, including some of the same ones targeted by scopolamine, a common motion sickness medication.
In a well-known 1982 rotating chair study, ginger outperformed both dimenhydrinate (the active ingredient in Dramamine) and placebo at reducing motion sickness symptoms. A later trial comparing ginger directly to dimenhydrinate found the two equally effective at controlling nausea and vomiting, with one major difference: 78% of people taking dimenhydrinate reported drowsiness, compared to just 6% of those taking ginger.
Dose and Timing
The standard dose used in clinical settings is 1,000 mg (1 gram) of dried ginger root, taken one hour before travel. This gives your body enough time to absorb the active compounds before motion triggers nausea. If your trip is long, you can take a second dose of 500 mg every four to six hours, though most studies focus on the initial preventive dose.
Taking ginger after nausea has already set in is less studied for motion sickness specifically, but ginger does reduce nausea in other contexts when taken after symptoms begin. The strongest evidence, though, supports taking it preventively.
Which Form to Use
Not all ginger products are equal. Here’s what works and what doesn’t:
- Capsules or tablets: The most reliable option. Look for products containing dried ginger root or ginger root extract, and check the label for the milligram dose. Two 500 mg capsules give you the standard 1,000 mg dose.
- Fresh ginger root: Effective, but harder to dose precisely. A thumb-sized piece of fresh ginger (roughly 5 to 6 grams) contains the equivalent of about 1 gram of dried ginger. You can slice it thin and chew it, or steep it in hot water for 10 minutes to make a strong tea.
- Crystallized (candied) ginger: Contains real ginger and can work, but it also comes with a lot of added sugar. You’d need to eat several pieces to approach a therapeutic dose, and the sugar content varies by brand, making it hard to control.
- Ginger ale: Most commercial ginger ales use artificial ginger flavoring and contain very little actual ginger. They won’t provide a meaningful dose of the active compounds. Some traditional or craft brands use real fermented ginger root, but even these rarely contain enough to match a 1,000 mg supplement.
- Ginger chews and lozenges: These fall somewhere in between. Some contain real ginger extract in useful amounts, others are essentially candy. Check the label for actual ginger content.
What to Expect: Side Effects
Ginger is well tolerated at the doses used for motion sickness. The most commonly reported side effects are mild bloating (about 15% of people), heartburn (about 13%), and diarrhea (about 11%). These tend to be short-lived and resolve on their own. The heartburn happens because gingerols and shogaols can stimulate stomach acid production, which may irritate the stomach lining or worsen reflux. If you’re prone to heartburn, taking ginger with a small amount of food can help.
At higher doses, ginger can cause more significant gastrointestinal discomfort. Sticking to the 1,000 mg recommendation avoids most issues.
Who Should Be Cautious
If you take blood thinners or antiplatelet medications, use ginger carefully. Ginger has mild blood-thinning properties, and at higher doses it could increase the risk of bleeding in people already on these drugs.
Pregnant women often turn to ginger for nausea, and research supports its safety at doses around 1,000 mg per day, divided into smaller amounts (250 mg four times daily). However, ginger is not recommended close to labor or in women with a history of miscarriage, vaginal bleeding, or clotting disorders due to the hemorrhage risk.
Children between ages 6 and 9 are especially prone to motion sickness. One study found that 1.25 grams of ginger per day was effective and well tolerated in pediatric motion sickness, outperforming a standard anti-nausea medication for preventing vomiting. Most clinical trials, however, have only enrolled adults ages 18 to 65, so pediatric evidence is more limited.
Practical Tips for Travel
For a car trip, boat ride, or flight, take two 500 mg ginger capsules with a small glass of water about 60 minutes before departure. If you prefer fresh ginger, brew a strong tea by steeping several thin slices in boiling water for at least 10 minutes, and drink it in the same time window. Bring extra capsules or ginger tea in a thermos for longer journeys.
Ginger works well as a standalone remedy, but it also pairs safely with behavioral strategies like sitting in the front seat, focusing on the horizon, and keeping cool air circulating. Unlike conventional motion sickness medications, ginger won’t make you drowsy or dry out your mouth, which makes it a practical first choice for people who need to stay alert while traveling.