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.(1)

“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).(2)  

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.(3) 

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 perhaps most famous for its ability to soothe an upset stomach. Unfortunately, most ginger ales don’t contain real ginger, so they won’t do much good.

“Ginger stimulates digestion, may decrease bloating and gas, and helps soothe nausea,” says Isabel Smith, MS, RDN, CDN, founder of Isabel Smith Nutrition.

Ginger shots may be especially helpful for pregnancy-related nausea, and could also provide relief from chemotherapy-induced nausea, motion sickness, or vertigo. Some studies have found mixed results, but many suggest ginger can help speed up stomach emptying and reduce discomfort.

May Improve Your Immune System

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.

“Ginger also acts as an antimicrobial to help fight viruses and bacteria,” notes Smith. Research shows ginger can be effective against certain pathogens, 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 Benefit Heart Health

Ginger’s anti-inflammatory properties can benefit cardiovascular health too. In fact, some studies show daily ginger intake may help support healthy blood pressure and cholesterol levels.

One recent meta-analysis found that ginger reduced triglycerides, LDL (“bad”) cholesterol, and total cholesterol, while increasing HDL (“good”) cholesterol. Other research links ginger consumption to a lower risk of hypertension.

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 juice, water, or another juice to balance the strong flavor. Some include ingredients like lemon, turmeric, or cayenne for added wellness benefits.

Here’s the breakdown for a 2-ounce ginger shot, per USDA data:

• 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, especially if honey or fruit juice is used, but generally ginger shots are very low in calories and sugars.

Is It Safe to Take Ginger Shots Every Day?

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

Ginger may cause side effects like heartburn, diarrhea, or throat irritation in some individuals. Smith warns, “People with reflux, gallstones, or those taking blood thinners should be cautious, as ginger may interact with certain medications.”

And while ginger is often recommended during pregnancy, Andrews notes that “concentrated ginger is contraindicated close to labor or for those at risk for bleeding disorders.” Always talk with your healthcare provider if you’re unsure.

3 Easy Ways to Try 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 and customize it to your taste.

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

Try These Recipes:

• Frozen Lemon-Ginger-Turmeric Shots: Prep ahead and simply add hot water for a warm, spicy elixir.
• Pineapple-Ginger-Turmeric Shots: Packed with vitamin C and no juicer required.
• Orange-Carrot-Turmeric Ginger Shots: A vibrant, antioxidant-rich juice with a citrusy zing.

And if shots aren’t your thing, you can still reap ginger’s benefits by adding fresh ginger to smoothies, stir-fries, marinades, or sipping on ginger tea.

Our Expert Take

Ginger shots aren’t just another fleeting wellness trend—they’re backed by research and approved by registered dietitians. From reducing inflammation and supporting digestion to boosting immunity and promoting heart health, ginger earns its superfood status.

Of course, a ginger shot won’t undo an otherwise unhealthy lifestyle. But as part of a well-balanced diet and wellness routine, it can be a smart, easy addition with real benefits.