As a beauty editor, I’ve tried nearly every possible morning routine. While few have stood the test of time, there’s one that I truly swear by: a daily ginger shot. Originally, I only used the little immune booster when I felt a cold coming on, but now, the humble ginger shot has found a permanent place in my morning routine. In fact, I’m so impressed with the results that I think it should be an addition to everyone’s day—right up there with lemon water, apple cider vinegar, coffee with MCT oil, and adaptogenic fungi. Even when thinking about ginger shots versus turmeric shots, I m team ginger shots.
There are a ton of benefits to consuming ginger—especially if you do it every day: “Ginger looks so inconspicuous from the outside, but it hides a wide range of medically effective ingredients inside,” explains Dr. Roman Huber, head of the University Center for Naturopathy in Freiburg. “For these reasons, it’s a remedy that is often used in naturopathy.”
Key Takeaways
- Ginger shots come with loads of benefits, including helping with digestion, boosting your immune system, reducing inflammation, and controlling blood sugar levels.
- Ginger shots can be taken any time during the day, but experts say most people take them in the morning to jump-start their digestion.
- You can make ginger shots at home.
What are ginger shots?
As Amy Shapiro, RD, registered dietitian and founder of Real Nutrition, explains it, a ginger shot is a small drink that is made with high amounts of ginger. It is usually 1 to 2 fluid ounces (basically the same size as a shot glass) and can either be pure shots of ginger or blended with other ingredients, such as lemon, orange juice, turmeric, cayenne pepper, black pepper, and honey, to better the flavor and add more health benefits. Shapiro adds that you can even find probiotics in store-bought ginger shots.
The health benefits of drinking ginger shots every day
Ginger stabilizes the blood sugar, food cravings, and midday lows are often the work of unbalanced blood sugar—and we all know how unpleasant those can be. Ginger, on the other hand, works to stabilize insulin; it supports glucose uptake into cells and increases insulin. (This property is currently being investigated as a therapeutic approach for patients with type 2 diabetes.) Controlling blood sugar spikes and crashes is important—not just for managing our weight but because it helps us maintain a consistent energy level, feel less tired, and stay positive.
In Ayurvedic and traditional Chinese medicine, ginger has long been used as a remedy; today, the ready-made ginger shots in the supermarket often attract people with promises of “immune boosting.” Rightly so: ginger is rich in iron, magnesium, vitamins B6 and C, zinc, and antioxidants that help protect cells from damage. It also has antibacterial and anti-inflammatory properties and stimulates blood circulation in the mucous membranes, which helps the respiratory system flush toxins. All of this adds up to support the immune system in a big way.
Gas and bloating become a thing of the past when ginger enters your daily repertoire. Ginger helps speed food through the GI tract, promotes stomach emptying, protects the gut microbiome, and can even help reduce bloating and gas. It can also help ease nausea.
It also has antibacterial and anti-inflammatory properties and stimulates blood circulation in the mucous membranes, which helps the respiratory system flush toxins. All of this adds up to support the immune system in a big way.
Shapiro says that ginger shots help with blood sugar regulation. Studies have shown that ginger can improve your insulin sensitivity.
Small studies have shown that ginger has shown to have positive impact on blood pressure, but more research needs to be done. And because it may help with blood pressure, Shapiro says it could possibly support your heart health.
Though ginger doesn’t directly affect your weight, small studies show that ginger can help you stay full longer. Other research suggests that ginger can reduce mass index and fat percentage, but more needs to be studied.
A ginger shot every day
After reading up on the many benefits of taking a ginger shot every day, I had to find out for myself. So, I stocked up on ginger shots from my local cold-pressed juice shop and started my test: a ginger shot every day for a whole month.
On the first morning, I noticed that I feel refreshed and awake right away after my shot. However, I will admit, it did burn a bit going down—but that’s to be expected; ginger can be kind of spicy, after all. After the first week, I actually began to love the morning kick. I also felt more energetic and more awake—both mentally and physically. These uplifted feelings remained for the next few weeks, and my usual afternoon cravings for something sweet also decreased.
After a month, it was clear: I no longer wanted to miss out on my morning ginger shot. And, I’ve kept it up. My energy levels have significantly increased, and I feel more productive because I can concentrate better and am less easily irritated. (It’s amazing how a low mood can be caused by low energy and sugar spikes!) Of course, having a stronger immune system also feels pretty good—I didn’t have the slightest hint of a scratchy throat throughout the last month, even despite the fact that I was sitting next to a colleague who had a nasty cold. Of course, I know this improved immunity won’t last forever; even the all-powerful ginger root can’t prevent some diseases. But overall, I’ve found that it’s a really helpful immune booster, especially during flu and cold season.
How to get the full benefits of ginger shots
Though a little ginger is better than no ginger at all, it’s definitely best to consume ginger consistently. Studies show that the benefits of eating ginger daily include reduced cholesterol levels and balanced insulin, so try to drink your ginger shot every day to reap the full body-supporting effects.
Samantha Dieras, RD, DCN, director of ambulatory nutrition services at Mount Sinai hospital, says that most people like to take their ginger shots in the morning. But you should do whatever works best for you or how best you tolerate it. The best time of day to drink ginger shots for maximum benefits is up to you.
“There is no ‘rule’ here,” agrees Shapiro. “It is more important to do what works best for your body. Many people prefer to take a ginger shot first thing in the morning to kick-start digestion and energy; however, if you have a sensitive stomach, reflux, etc., then you may prefer it after a meal or with water to not exacerbate symptoms.”
She adds that there are benefits to taking a ginger shot either in the morning or after meals. She usually recommends taking it in the morning to help jump-start digestion and circulation, but doing so before meals can also help with digestion, or after workouts can give you that anti-inflammatory boost.
As for how many you should take, one shot is safe for most people, she says. If you want to do more, she says you can work up to two or more shots per day, with 3 to 4 grams of ginger (the actual plant) being your upper limit, and see how you can tolerate it. She does warn that large doses of a ginger shot can cause stomach upset, heartburn, or increase reflux, and ginger contains strong compounds that can interact with certain medications. So be sure to consult with your doctor before incorporating ginger shots into your daily routine.
And, of course, continue your other healthy habits for maximum health: getting sufficient exercise, eating a balanced diet, and getting sufficient sleep.
Can you make ginger shots at home?
Sure, ginger shots are readily available everywhere—but keep in mind that there are significant differences in quality when it comes to the ready-made versions purchased at the average supermarket. Look for cold-pressed, unheated ginger shots; these will have the most intact vitamins and nutrients. And, make sure your ginger shot does not contain added sugar or glucose-spiking juices like orange or apple. Do your due diligence and check the label.
Or, better yet, make your own ginger shots at home by simply blending fresh ginger root in a high-powered blender. If you go that route, try adding a squeeze of fresh lemon, a dash of cayenne, and a bit of Manuka honey for an extra immune boost.
Who should not take ginger shots
Though generally safe, there are some negative side effects of ginger shots. Dieras says that taking too many ginger shots can result in heartburn, upset stomach, mouth or throat irritation, and diarrhea. She also says that those on blood thinners or diabetes medications should consult with their doctors, as ginger may interfere with their medication, and adds that those who are pregnant should also consult with a doctor just to be safe.
Shapiro adds that those who are allergic or suffering from severe reflux should avoid. And store-bought shots can often include added juices or sweeteners, which usually means they are higher in calorie count and sugar levels, she says. So be careful with that.
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