Should You Add a Ginger Shot to Your Drinks? A Review of the Benefits Before You Decide

Ginger shots are one of the latest health foods in the spotlight. While it might seem like just another trend, ginger has been used as a medicinal herb for thousands of years. People have used this spicy plant to treat everything from colds to cancer. And while sprinkling some ginger in your food might get you a boost of flavor, ginger shots offer a concentrated dose of the beneficial compounds found in ginger. 

But are these wellness shots really worth all the hype? And, which ginger benefits does science back up? Let’s take a closer look.

Why do people believe ginger is good for you?  

Ginger is a spice from Southeast Asia that’s been used for its therapeutic benefits for over 2,500 years. The benefits of ginger are believed to come from its anti-inflammatory compounds, gingerols and shogaols, which may help with digestion, nausea, and various types of pain. 

The therapeutic claims of ginger don’t stop there. Some claim ginger can help with weight loss, immunity, and even blood sugar regulation. While research isn’t conclusive, there are studies that show promise in backing up some of these claims.

What are the actual benefits of a ginger shot?

Most studies on ginger looked at using capsule supplements or ginger extract rather than ginger shots. But drinking ginger shots may offer the same benefits — if not more — than supplementation alone. 

When you drink ginger shots, you have the benefit of knowing what you’re getting. Not all supplements have a guarantee of quality and potency. In fact, Consumer Lab reports found that some ginger supplements contain less gingerols than advertised, and some had contaminants like lead. 

Additionally, ginger shots may contain more gingerols than the average supplement. Most supplements offer around 0.5 g to 2 g of ginger. There isn’t a standard amount of ginger in ginger shots. But 1 tsp of freshly grated ginger is about 1 g of ginger. And a ginger shot may offer several teaspoons of fresh ginger. So you might be getting more from the shots than from the supplement.

Here’s what the evidence shows about ginger’s potential health benefits. 

Digestion

Ginger increases gastric motility, or the movement in your gut, which helps your stomach empty faster. This can help you digest food more comfortably, which improves bloating and an upset stomach. 

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It may also help reduce the digestive symptoms of irritable bowel syndrome (IBS). While some studies have had mixed findings, a review of 13 studies found that 2,000 mg of ginger helped with taming inflammation and stomach discomfort in folks with IBS and inflammatory bowel disorder (IBD).  

Nausea 

When it comes to nausea, the evidence is strong that ginger can be a helpful treatment. Nausea is the feeling or urge that you need to vomit. It’s especially common in pregnancy. Several studies have found that ginger is both safe and effective for treating nausea during pregnancy. 

Ginger may also be used to treat the nausea associated with getting chemotherapy. Some research suggests that taking ginger can decrease nausea in people with breast cancer who are getting chemotherapy. However, another large review of 18 studies found that — even though taking ginger lowered chemotherapy-induced vomiting by 60% — it didn’t lower nausea. 

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More research is needed to understand when ginger might be helpful for nausea. 

Menstrual pain 

Menstrual pain happens when your body releases a chemical called prostaglandins, which increases inflammation around the beginning of a menstrual cycle. Several studies found a significant improvement in menstrual period pain after taking ginger. Some even found that ginger worked equally as well as traditional anti-inflammatory pain relievers such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen.

Arthritis pain 

Arthritis pain is related to inflammation of the joints. Since ginger contains anti-inflammatory compounds, ginger shots may be helpful in decreasing joint pain. Clinical studies on ginger and joint pain are generally small and mixed. But research has found that taking ginger can lower knee pain and blood markers of inflammation in people with arthritis. This can be helpful for both osteoarthritis and rheumatoid arthritis. 

Blood sugar

Ginger seems to help with insulin resistance and blood sugar levels. Keeping these measures in check can help prevent and manage symptoms of diabetes. 

One systematic review looked at four different high-quality studies. It found that taking ginger for at least 8 weeks helped lower fasting blood sugar and A1C in people with Type 2 diabetes. If combined with lifestyle and dietary changes, it can be a helpful way to manage diabetes. Keep in mind that ginger isn’t meant to replace a medication. If you have diabetes, talk with a healthcare professional about medications and supplements that can help manage the condition. 

Weight loss

If weight loss is one of your personal health goals, ginger may also help with that. Ginger has been shown in some studies to help break down fat. And some research has found that taking ginger supplements led to lower body weight and decreased waist size.

Eating ginger may also help you feel more full. A 2013 study found that people who drank 2 g of ginger powder dissolved in water felt less hungry and more full after meals. 

Immune support

Ginger has been used as a healthy remedy throughout history because people believed it helped immune function. And the research seems to be backing up that belief. Ginger supports a healthy immune system through its anti-inflammatory properties. It also contains antioxidant properties that help against free-radical damage. 

The anti-inflammatory properties in ginger may help with respiratory distress, like the kind experienced by people hospitalized with COVID-19. One study found that people with COVID-19 who took a ginger supplement had a shorter hospital stay compared to those who didn’t. 

Cancer prevention and support

An intriguing finding with ginger is its potential role in cancer prevention and support. Lab and animal studies have found that ginger may help lower the risk for cancer, especially of the gastrointestinal (GI) tract. This includes oral, kidney, liver, gastric, and colon cancer.

When it comes to research in humans, there isn’t evidence that ginger can prevent or help treat cancer. 

Are there any side effects from drinking ginger?  

Ginger is a spicy root. For some, the taste may be too intense, while for others it’s enjoyable. 

Studies suggest that drinking ginger is safe. But it can cause side effects, especially when taken in large amounts. Possible side effects include:

• Stomach upset

• Heartburn

• Mouth irritation

• Diarrhea 

If you’re not a fan of the spicy stuff but still want to reap the benefits, you don’t have to have it in shot form. You can add it to a smoothie or drink — or skip the liquid altogether and try using supplements. Just look for a seal of third-party testing to make sure that the product has been tested for ingredients and contaminants. 

How do you make a ginger shot?

Several food brands offer premade ginger shots. But it can get pricey quickly. You can make ginger shots at home for a budget-friendly option – with just a few tools. Here’s how:

1. Wash and peel one medium ginger root (about the size of a deck of cards).

2. Chop the ginger into small 1-inch pieces.

3. Add 2 tbsp of lemon juice, the ginger pieces, and 1 cup of water to a blender or food processor (use less water for a more concentrated shot). 

4. Split your ginger shots into separate containers like small mason jar shot glasses. (You can even store extra in an ice cube tray for extra freshness.)

5. Enjoy once per day, or as needed to help an upset stomach.

Why trust our experts?

Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a passionate dietitian nutritionist and personal trainer with more than 6 years of expertise in telehealth, health coaching, and online education. Specializing in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating, she guides people through struggles with their eating and exercise habits with empathy and compassion, and an emphasis on a healthy and sustainable relationship with food.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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