The Benefits of Ginger Shots and Recipes to Try

If your grandmother told you to sip ginger ale for an upset stomach, she may have been onto something. While the soda version of ginger doesn’t quite pack the same punch, the root itself is popular thanks to its powerful health benefits and bold flavor.

Ginger has long been used for its medicinal and culinary benefits. And while ginger shots are definitely trendy, they’re more than just a wellness trend.

Turns out, there’s science to back the benefits of ginger. “Ginger has many potential benefits, including aiding digestion, reducing nausea and acting as an anti-inflammatory,” states Chris Mohr, Ph.D., RD. “Ginger has a potent and fiery flavor, that’s great in smoothies, recipes and ginger shots.”

So what happens when you take a ginger shot daily? We asked registered dietitians and dove into the research to find out.

Why We Love Ginger Shots

May Help Reduce Inflammation

Ginger juice, along with ginger tea and other forms of the root, has been shown to limit the body’s inflammatory response and help improve its ability to tolerate oxidative stress.. That’s thanks to compounds like gingerol, shogaols, paradol and zingerone—all of which have anti-inflammatory properties.

“Ginger is a long-studied flowering plant with a rhizome that has been used for its anti-inflammatory and antioxidant properties,” says Katie Andrews, M.S., RDN, CDN.

Although not a cure-all, research suggests ginger may help ease symptoms related to inflammatory conditions such as arthritis, psoriasis and inflammatory bowel disease (IBD).  

May Support Gut Health

A healthy gut—which is made up of trillions of microorganisms—is key to overall well-being, and ginger may help by positively influencing your gut microbiota. In one study, participants who took about 20 mL (roughly two-thirds of an ounce) of ginger juice daily saw significant positive changes in their gut microbiota, without altering their diet any other way, compared to those who received a placebo drink.

While more research is needed, daily ginger shots could support a healthy digestive system. Pair them with fiber-rich prebiotics and probiotic foods, such as yogurt or kimchi, to better support your microbiome.

May Help Relieve Nausea

Ginger is probably best known for its ability to soothe an upset stomach. Unfortunately, most ginger ales don’t contain real ginger, so they won’t do much good.

Real ginger “stimulates digestion, may decrease bloating and gas, and helps soothe nausea,” says Isabel Smith, MS, RDN, CDN. It can help speed up stomach emptying and reduce discomfort. 

Ginger shots may be especially helpful for pregnancy-related nausea, and could also provide relief from chemotherapy-induced nausea, motion sickness or vertigo. However, studies have found mixed results.

May Help Keep Your Immune System Strong 

The same gingerols that fight inflammation may also support immune function. Ginger has a long history in Ayurvedic and Chinese medicine for helping the body ward off illness. This compound helps activate your immune system, decreasing the risk of an infection.

Not only that. Smith notes that ginger also acts as an antimicrobial to help fight viruses and bacteria. Research has shown that ginger could be effective against certain types of bacteria and viruses, thanks to its ability to break down cell membranes—possibly enhancing the effects of traditional antibiotics.

While a daily shot won’t guarantee you’ll avoid getting sick, it may help your immune system stay strong.

May Help Your Heart Stay Healthy

Ginger shots may not be top of mind when it comes to your heart health and cholesterol levels, but their anti-inflammatory properties can benefit cardiovascular health, too. 

In fact, a meta-analysis has found that ginger may help reduce triglycerides and LDL levels (known as “bad”), while increasing HDL cholesterol (often called “good”). Other studies have linked daily ginger intake with a decreased risk of high blood pressure.

So while it’s not exactly “a ginger shot a day keeps the cardiologist away,” it might help your heart in the long run.

Nutrition Information

Most store-bought ginger shots are sold in 2-ounce bottles and typically contain ginger and water or some sort of juice to balance the strong flavor. Sometimes you will find them with lemon, turmeric or cayenne for added wellness benefits. Here’s a look at the nutrition breakdown of ginger shots. It’s important to note that the nutrition facts may vary by brand.

• Calories: 10
  
• Carbohydrates: 2 g
  
• Dietary fiber: 0 g
  
• Total sugar: 0 g
  
• Added sugar: 0 g
  
• Protein: 0 g
  
• Total fat: 0 g
  
• Saturated fat: 0 g
  
• Cholesterol: 0 mg
  
• Sodium: 0 mg

Some versions may contain added sugars, such as from honey or fruit juice, but generally, ginger shots are very low in added sugars.

Is It Safe to Take Ginger Shots Every Day?

For most people, yes. But there are some caveats.

Ginger may cause side effects, such as heartburn, diarrhea or throat irritation, in some individuals. Smith warns, “People with reflux, gallstones and anyone taking blood thinners since ginger shots may interact with that medication.”

And while ginger is often used during pregnancy to relieve nausea, Andrews notes that “concentrated ginger is contraindicated close to labor or for those at risk for bleeding disorders.” Always talk with your healthcare provider to make sure it’s safe for you.

Tasty Ways to Enjoy Ginger Shots

Sure, you can grab a pre-made ginger shot from Trader Joe’s, Target, or Whole Foods—but you can also make your own or put your own spin on them. 

Mohr recommends sticking with pure ginger juice or grated fresh ginger over ginger ale or overly sweetened drinks.

And if shots aren’t your thing, you can still reap ginger’s benefits by enjoying it in other ways. Andrews suggests, “brewing ginger tea, adding a knot of ginger to your smoothie, or grating it into meals like stir-frys and marinades.”

Our Expert Take

While some wellness trends can feel a little quacky, ginger shots are backed by research and approved by registered dietitians. From reducing inflammation and supporting digestion to boosting immunity and promoting heart health, ginger is a valuable addition to your diet.

Taking a shot of ginger juice isn’t going to outweigh a poor diet or lifestyle. However, incorporating it as a supplement to a balanced diet and other healthy habits can be a great way to support your overall health.