The Truth About Those Viral Ginger Shots
TAKE A SCROLL through FitTok and you'll fine people choking down a shot of pungent liquid ginger, raving about its health benefit. These ginger shots are gaining traction on the internet and in supermarket aisles alike, offering an alleged dose of wellness and vitality in one quick swig.
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?
'Ginger shots are small, concentrated beverages made from fresh ginger root,' says 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.'
Sometimes other health-promoting ingredients go along with the ginger, Guerot says, including water, lemon juice, honey, turmeric, and black pepper.
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5 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.
Aids digestion
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.
Supports the immune system
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.
Enhances 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.
Relieves pain
Ginger's anti-inflammatory and analgesic properties may offer relief from various types of pain, including headaches, studies have shown, Sabat says.
Health risks of ginger shots
While ginger is generally well tolerated, having too much can potentially cause heart burn, gas, and upset stomach in some.
Limited studies have also found ginger to mildly thin the blood. So, if you're on blood thinning medication for any reason, consult with your doctor before starting ginger shots.
Some of the store-bought ones do contain a lot of sugar, so beware and only use them in moderation, Guerot 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.”
If you are considering trying ginger shots, Guerot advises starting with a small dose and increasing gradually as tolerated. Before trying them, speak with your doctor, especially if you have any underlying health conditions or are taking medications.
'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.
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