Ginger

Why it matters

Ginger is one of the more genuinely promising spices on this list because the evidence isn't only from animals. Several human studies — mostly in subfertile men — have found that ginger supplementation increased testosterone, with one frequently-cited study reporting a rise of around 17%, alongside improvements in sperm quality. The proposed mechanism is sound: ginger is a powerful antioxidant and anti-inflammatory, and by reducing oxidative stress in the testes it supports the cells that produce testosterone. While the strongest results come from supplement doses, regular culinary ginger contributes the same compounds in a smaller, pleasant, everyday way.

What's inside

The active compounds are gingerol and shogaol, responsible for ginger's antioxidant and anti-inflammatory effects — and the likely basis for its testosterone and fertility findings via reduced oxidative stress in reproductive tissue. Ginger also aids digestion and reduces nausea, and its broad anti-inflammatory action supports the low-inflammation environment in which hormones signal cleanly.

For men

For men, ginger has some of the better human evidence here: studies in subfertile men link it to higher testosterone and improved sperm parameters, working chiefly by protecting the testes from oxidative stress. The strongest effects came from concentrated doses, so culinary ginger is a gentle daily contributor rather than a guaranteed boost — but a genuinely promising one, especially for those focused on fertility.

For women

For women, ginger's standout benefits are its well-evidenced relief of nausea and its anti-inflammatory action, which studies link to reduced menstrual pain — making it genuinely useful across the cycle. By lowering inflammation and supporting digestion, it contributes to the calm internal environment hormones prefer. A warming, soothing spice with real, woman-friendly evidence behind it.

How to eat it

Use it generously and often: grate fresh ginger into stir-fries, curries, dressings and marinades; steep slices in hot water for tea; or blend it into smoothies. Fresh ginger is more potent than dried. There's no need for large amounts — regular culinary use delivers the compounds steadily. Pairing ginger tea with meals also helps digestion.

Worth knowing

Ginger is very safe in food amounts. In larger supplement doses it has a mild blood-thinning effect, so those on anticoagulants or facing surgery should mention high intakes to their doctor, and very large amounts can cause heartburn in some people. For everyday culinary use, it's both safe and genuinely beneficial.

Bottom line

Ginger is one of the better-evidenced spices here — human studies in subfertile men link it to higher testosterone via reduced oxidative stress — and as an everyday anti-inflammatory it supports both men's and women's hormone health.