You may have recently seen claims, on Tiktok and elsewhere, that ginger shots can wipe out an oncoming cold, cure gastrointestinal issues, and even counteract aches and pains. But are they a legit herbal remedy, or too good to be true? We talked to registered dietitians and medical herbalism experts to find out.
5 Science-Backed Benefits of Ginger Shots
A ginger shot is exactly what it sounds like: a concentrated beverage made with fresh ginger. Paul Bergner, CN, a medical herbalist, clinical nutritionist, and director of the North American Institute of Medical Herbalism, says that it’s possible to do a straight ginger shot, but there are often other ingredients added to make the spicy drink go down easier. “In the Unani Tibb medicine of Pakistan, the warmth and dryness of ginger might be balanced with lemon and honey,” he says, giving one example.
Ginger was first used for health and healing by people in India and China more than 5,000 years ago. It was exported to the Roman Empire over 2,000 years ago, gaining popularity across Europe, primarily for the taste. These days, ginger, like turmeric, is often lauded by nutritionists for its anti-inflammatory benefits.
While ginger shots can be beneficial for inflammation, Allison Childress, PhD, RDN, CSSD, a registered dietitian and Assistant Professor of Practice in the Nutritional Sciences Department at Texas Tech, says says that you can’t expect a daily shot of ginger to work wonders if you’re not eating healthy overall. That said, there are several science-backed benefits of ginger shots, especially when they’re taken regularly. Here’s where they can help.
1. Indigestion
Dr. Childress says that one of the most well-known benefits of ginger shots is helping with indigestion. “Ginger helps speed up the digestive tract,” she explains. You may want to take a ginger shot when you’re feeling bloated or have pain or discomfort in the upper abdomen due to something you ate.
Tara DiFrancesco, LDN, CNS, a licensed dietitian nutritionist, certified nutrition specialist, and clinical herbalist, also says that ginger can support healthy digestion, especially when you make a habit of it. “Regularly consuming ginger shots can positively impact digestion by reducing bloating, improving gut motility, and relieving indigestion and nausea,” she says.
2. Joint pain and muscle recovery
Adding a ginger shot to your post-workout shake may help your muscles recover faster, according to both Dr. Childress and DiFrancesco. “Ginger helps reduce inflammation, making it a beneficial herb for people who work out a lot,” Dr. Childress says.
One scientific study found that taking four grams of ginger following intense exercise helped muscles recover faster. More into running than strength training? Scientific research shows that routinely consuming ginger can moderately help with post-running muscle soreness.
There is also scientific evidence showing that ginger can help relieve joint pain, including for people with arthritis. If this is something you suffer from, Bergner recommends combining turmeric and ginger for best results: “In my teaching clinics, we have seen patients who first tried turmeric for their inflammatory pain, and it worked a bit. When they added an equal dose of ginger powder, it worked even better.” DiFrancesco also says ginger can help with pain relief, but specifies that its “pain-relieving effects tend to be mild and cumulative, often most noticeable with consistent daily use rather than as immediate relief from acute pain.”
3. Heart health
Men are at a greater risk for heart disease than women and are more likely to get it younger. While a daily ginger shot isn’t going to cancel out unhealthy habits like a diet high in red meat or forgoing cardio, it can help lower your risk. Dr. Childress explains that ginger acts as a vasodilator, meaning that they expand blood vessels. This increases blood flow and reduces blood pressure.
