Ginger Shot Benefits: What to Know About the Buzzy Wellness Trend

As a millennial who fell for the problematic juice cleanse fad in the early 2010s, I’ve always been skeptical about ginger shot benefits. I was worried daily ginger shots were just the modern version of pressed juice culture, and thought the last thing we needed was (another) regression to early-aughts diet delusion.

Fortunately, that’s not what the ginger shot boom is about. After looking further into the buzzy beverage, it turns out daily ginger shots are ingested for health benefits and are not meant to replace meals—unlike the “juicing” of yesteryear.

What’s more, there is plenty of actual research confirming ginger shot benefits, like premenstrual pain relief and helping to reduce nausea, which actual dietitians can speak to (more on that below).

Above all, I was influenced by the slew of fellow beauty and wellness writers swearing ginger shots helped boost their immunity and energy levels, since I’m so prone to getting sick. My regular colds tend to last well over 10 days and often evolve into some form of a sinus infection, while I struggle with chronic fatigue and persistent nausea as is.

If something as simple as a daily ginger shot could help, why not give it a try, right?

That was my logic going into my three-week ginger shot experiment, where I knew my immune system would be put to the test. I was traveling extensively, attending two weddings and several family events on opposite coasts, and spending much of the time outdoors in the blazing sun.

I knew it would be a lot, so I stocked up on ginger shots in advance—I drank both Sol-ti Ginger SuperShots and +GNGR Immunity Booster Ginger Shots—and hoped they might help.

Remarkably, they may have. Now that I’m back home and readjusted to my regular routine—I’ve continued drinking ginger shots for good measure—I’m shocked by how healthy and energetic I managed to stay throughout my especially chaotic month of travel.

The entire month, I kept thinking, “I’m going to get sick,” because that’s how it’s gone in the past—especially during the summer. But somehow, I ended up only taking one sick day due to what may have actually been allergies; I came right into the office afterwards and have felt totally fine since. I also felt like I could keep up. I didn’t nap once on any of my trips, or even cancel plans due to fatigue (which I’m known to do).

Could this really be the result of daily ginger shots? Or was it a placebo effect? For me personally, it’s still unclear—though I’ll likely never forego my daily ginger shot again.

Want to try them yourself? Here’s everything you need to know about ginger benefits, according to a registered dietitian.

What are ginger shots?

“Ginger shots are typically made from blended or juiced ginger root, lemon juice, and cayenne powder, which provides a tangy and spicy concoction that can be used to make someone feel they are jump-starting their morning or providing a healthful boost throughout the day,” says Shannon O’Meara, RD, a registered dietitian with Orlando Health.

Are ginger shots good for you?

Research shows that “ginger can be beneficial for reducing pain from your menstrual cycle, improving pain from osteoarthritis, and reducing severity for pregnancy-related nausea,” O’Meara says. There is also some research suggesting that ginger can alter the bacteria within the gut microbiome, she adds.

Registered dietician and Hilma nutrition advisor Megan DeChatelets, MS, CDN, also notes that ginger can help with bloating, as it “can soothe digestive distress and speed up stomach emptying,” especially in the form of tea.

Otherwise, research has found that ginger has anti-inflammatory properties, may help balance blood sugar levels, and may possibly lower cholesterol. Some studies have even found that ginger may be beneficial in combatting bacterial and fungal infections and aid with chronic indigestion.

As for why it seemingly helps boost immunity? “Citrus juice, which is commonly found in ginger shots, is a great source of vitamin C, which is beneficial for your immune system due to its antioxidant properties, and metabolism of nutrients within the body,” O’Meara explains.

Its high levels of vitamin C and antioxidants are also beneficial for hair growth and skin health. “Citrus fruits, like oranges, grapefruits, and lemons, are rich in vitamin C, which supports collagen production,” says Serena Poon, nutritionist, celebrity chef, and founder of Just Add Water and Culinary Alchemy. “Collagen is an important component of the proteins that make up healthy hair, and antioxidants may help protect your hair from oxidative stress, keeping it looking young and radiant.”

How often should you take ginger shots?

I personally took my ginger shots every morning, but not first thing: I always took them after eating breakfast. “I would recommend taking it with food as the spiciness and warmth from the shot can cause some heartburn in some individuals,” O’Meara agrees.

As for how often to drink ginger shots? “If you want to take a ginger shot, you can do it as often as you would like,” says O’Meara. Again, I take them everyday, but that’s up to your preference.

Do ginger shots help you lose weight?

While there is technically some research claiming ginger may help with weight loss, O’Meara says that “there is a lack of research in humans to suggest that doing ginger shots will help you lose weight.”

“There may or may not be a benefit in taking ginger shots for weight loss, but what is known is that ginger shots do not overshadow following a healthful diet and active lifestyle to help with weight control,” she explains.

Lastly, it’s important to note that while ginger shots have health benefits, they are not a replacement for a balanced diet. “If someone enjoys taking a ginger shot in the morning to feel like they are getting a jump-start to their day, it can be a great option,” says O’Meara. “But to ensure you are truly jump-starting your metabolism, eating whole foods such as fruits, vegetables, whole grains, and lean proteins, as well as eating breakfast, will be what’s best.”

Can you make ginger shots at home?

“You can make ginger shots at home by using a blender or you can buy them premade,” says O’Meara. “The only difference there would be is the ingredients used, and if you make them at home, you can control how much added sugar is in the product and make it to your liking.”

I personally used premade shots because I was traveling and didn’t have consistent access to a kitchen, though there are plenty of ways to consume ginger that doesn’t require taking a shot, such as drinking ginger tea or eating ginger root.

Ginger Shots Recipe

See O’Meara’s recipe for homemade ginger shots below.

2 servings

Ingredients:

• 2 Tbsp. ginger root, peeled, chopped
• 1–2 lemons, juiced
• 1/4 cup water
• 1 Tbsp. honey
• Pinch of cayenne pepper

Directions:

Combine all ingredients into a food processor or blender. Pulse or blend until combined. Strain juice into 2 cups using a fine mesh sieve.

Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.