IF YOU WALK into your local smoothie or juice cafe, you may have noticed tiny bottles of a ginger-based juice in the refrigerator, ready for sale. They're called ginger shots—and they’re gaining traction on the internet and in supermarket aisles, offering an alleged dose of wellness and vitality in one quick swig.
“Ginger shots are small, concentrated beverages made from fresh ginger root,” explains Romane Guerot, R.D.N. “They have become popular recently due to their purported health benefits, which include aiding digestion, reducing inflammation, and boosting the immune system.”
This modern health craze isn’t anything new, though—ginger has been used in traditional medicine for centuries to treat a variety of ailments. But, do we really need to be choking down shots of it? Dietitians explain if ginger shots are worth the hype.
What’s in a Ginger Shot?
As mentioned above, ginger shots are concentrated beverages made from juicing fresh ginger root. Some other health-promoting ingredients are often put in the concoction, Guerot says, including water, lemon juice, honey, turmeric, and black pepper.
“The ideal serving size for a ginger shot is one-to-two ounces, and it is recommended to consume them no more than once daily,” she says.
The Health Benefits of Ginger Shots
Mary Sabat, M.S., R.D.N., says you can trace potential health benefits to the primary ingredient, ginger, as it’s rich in bioactive compounds like gingerol.
There’s a slew of health benefits associated with eating more ginger—but not specifically with ginger shots. The shot itself is nothing special. You could drink ginger tea, add ginger to your salads, or toss it in a soup for the same health effects.
Like any food or drink, though, there’s no such thing as a magic cure-all. Without pairing the shots with an overall healthy, balanced diet, regular exercise and a healthy lifestyle free of alcohol and smoking, these juice shots are a moot point.
Below, Guerot and Sabat break down the potential health benefits of ginger shots—which are the same health benefits as ginger root itself.
A Digestion Aid
Ever wonder why your mother always reached for the ginger ale when you felt nauseous as a kid?
“Ginger can help to stimulate the production of digestive juices and promote the movement of food through the digestive tract,” says Guerot. It can help to relieve symptoms such as nausea, indigestion, and bloating.
Reduces Inflammation
Several diseases such as ulcerative colitis, Crohn's disease, psoriasis, and rheumatoid arthritis all cause inflammation to build up in the body. Compounds in ginger have been found to reduce inflammation associated with these conditions.
“Ginger contains powerful anti-inflammatory properties that may help reduce inflammation in the body, potentially benefiting those with conditions like osteoarthritis,” says Sabat.
Immune System Support
This relates to the presence of gingerols, a potent antioxidant present in ginger. The antioxidant “can help to protect the body from damage caused by free radicals,” says Guerot. Ginger may also help to increase the production of white blood cells, which play an important role in fighting infection.
Boost Energy and Focus
Do you find the zing of the ginger shot really wakes you up after you take it?
“Some people experience increased energy and mental clarity after consuming ginger shots due to their stimulating properties,” says Sabat.
Pain Relief
Ginger's anti-inflammatory and analgesic properties may offer relief from various types of pain, including headaches, studies have shown, Sabat says.
Should You Drink Ginger Shots?
Overall, Guerot says ginger shots are generally safe and potentially beneficial, but “more research is needed to confirm the health claims associated with ginger shots. They also contain a lot of sugar, so it’s important to consume them in moderation.”
If you are considering trying ginger shots, Guerot advises starting with a small dose and increasing gradually as tolerated, as they can cause some side effects such as upset stomach and heartburn in high doses. Before trying them, speak with your doctor, especially if you have any underlying health conditions or are taking medications.
