Part of our Turmeric & Curcumin guide library.
Short answer: Ginger shots have not been tested directly: we found no clinical trial of a ginger shot. Their benefits are borrowed from studies of ginger itself, mostly supplements, often at 0.5 to 2 grams a day. That research suggests ginger may help with some nausea, period cramps and post-workout muscle soreness, with smaller and less certain effects on joint discomfort and weight. We found no placebo-controlled trial showing that ginger prevents or shortens colds, and nothing supporting detox or skin claims. A shot is a reasonable way to enjoy ginger, but it can cause heartburn, and it is not a treatment for anything.
A two-ounce ginger shot burns on the way down, which makes it feel like it must be doing something. Bottles and social media posts promise immunity, a faster metabolism and a cleaner liver. Here is what ginger research actually shows, how much of it applies to a shot, what a daily habit might cost your stomach, and when a mug of ginger tea is the better choice.
What you'll learn
- What a ginger shot can and cannot do, based on the evidence
- How the ginger in a shot compares with the amounts used in studies
- Whether ginger shots help with colds, digestion, soreness or weight loss
- Whether you can drink one every day or on an empty stomach
- Side effects and who should check with a doctor first
- How homemade and bottled shots differ
What does a ginger shot do for your body?
It gives you a concentrated hit of ginger flavor and heat. Any health effect beyond that is an educated guess, because we found no clinical trial that tested a ginger shot. Most ginger studies on nausea used dietary supplements rather than foods (NCCIH), and a review of 109 randomized trials rated only 43 of them as high quality (Anh et al., 2020).
So read the table below as what research shows about ginger, not as a promise about any shot.
| Claimed benefit | What the research found | Our read for a shot |
|---|---|---|
| Nausea | May help with nausea during pregnancy. Most motion sickness studies were not positive, and results are uncertain for chemotherapy and after surgery (NCCIH). | Plausible for mild queasiness, but not tested as a shot |
| Stomach emptying | In 24 healthy adults, 1.2 g in capsules cut the stomach's half-emptying time from 26.7 to 13.1 minutes, with no change in symptoms (Wu et al., 2008). | Plausible, but the study measured motion, not comfort |
| Muscle soreness | 2 g a day for 11 days lowered next-day pain after hard exercise by 23% to 25% (Black et al., 2010). | Would take daily use, not one shot |
| Period cramps | 750 to 2,000 mg of powder in the first 3 to 4 days of the cycle looked helpful in four small trials (Daily et al., 2015). | Suggestive, but the amount in a shot is unknown |
| Joint discomfort | A small reduction in pain across five trials in people with osteoarthritis (Bartels et al., 2015). Much of this research is poor quality (NCCIH). | Modest |
| Inflammation markers | Lower C-reactive protein, by about 0.86 mg/L, across 29 trials, but results varied widely (Rjabi et al., 2025). | A lab number, not a felt benefit |
| Weight | About 3.4 lb lost on average, by our calculation, with low certainty (Rafieipour et al., 2024). | Small, and not from shots |
| Colds and immunity | We found no placebo-controlled trial on preventing or shortening colds. | Unproven |
| Detox, liver, skin | We found no trials of ginger shots for these claims. | Unproven |
How much ginger is in a ginger shot?
It varies a lot, and that is the main problem with applying ginger studies to shots. Our own ginger shot recipes start with about 14 to 19 grams of raw ginger per 2-ounce shot, before straining. Raw ginger is about 79% water (USDA), so that works out to about 3 to 4 grams of ginger solids per shot, by our calculation.
That sounds like more than most studies used, but the comparison is rough. Straining leaves pulp behind, and we found no study measuring how much of ginger's active compounds reach the glass. Fresh juice is also not the same thing as a dried powder.
Bottled shots are harder still to judge, since a label may list ginger juice without saying how much raw ginger went into it. When researchers measured gingerols, the compounds behind ginger's heat, levels varied widely across supplements, spices, teas and drinks (Schwertner et al., 2007). A stronger burn does not tell you the dose, and we found no study linking a shot's heat to its benefits.
Are ginger shots good for digestion and nausea?
They might help some people, though the evidence comes from supplements. In one small study, ginger sped up stomach emptying in healthy adults, but people did not report feeling any different (Wu et al., 2008). Research suggests ginger may help with nausea in pregnancy, while most motion sickness studies have not shown a benefit (NCCIH).
Ginger can also cause the problems you may be hoping to fix. Abdominal discomfort, heartburn and diarrhea are all listed side effects (NCCIH). If a shot leaves you queasy or with heartburn, a milder cup of ginger tea may suit you better. If you are pregnant, ask your clinician first and see the safety section below.
Do ginger shots help with muscle soreness?
Possibly, but only with regular use. In two identical trials with 74 volunteers in total, 2 grams of raw or heated ginger a day for 11 days reduced muscle pain 24 hours after hard arm exercises by 25% and 23% compared with placebo (Black et al., 2010).
One dose works differently. In a separate trial of 27 people, a single 2-gram dose did not reduce muscle pain 45 minutes later, although it may have slowed how the soreness progressed from one day to the next (Black et al., 2010). So a post-workout shot is unlikely to give you quick relief. For other options, see what helps sore muscles after a workout.
Are ginger shots good for a cold or when you are sick?
There is no good evidence that they prevent or shorten a cold. We searched PubMed and found no placebo-controlled trial testing ginger for this, and the 109-trial review lists no such study; the respiratory trials it covers involved severe lung illness and asthma (Anh et al., 2020).
What ginger does have is a long tradition. A 2023 expert review notes that a Health Canada monograph lists it for relieving cough and cold symptoms, but the clinical studies it cites for ginger concern pain and swelling, not colds. That review was funded by a consumer health company (Wardani et al., 2023).
Lemon does not close the gap. Our recipes provide about 13 to 15 mg of vitamin C per shot before straining, by our calculation (USDA; USDA; USDA), while a major review only included trials using at least 200 mg a day. Even at those doses, regular vitamin C did not reduce how often most people caught colds, though it shortened them by about 8% in adults. Starting it once symptoms began showed no consistent effect (Hemilä and Chalker, 2013).
If you want something soothing, heat may matter more than the shot. In a small study of 30 people with colds or flu, a hot fruit drink relieved more symptoms, including sore throat, than the same drink at room temperature. The researchers noted that placebo may be part of the effect (Sanu and Eccles, 2008). Since ginger can irritate the mouth and throat (NCCIH), a sore throat is a good reason to stir your shot into hot water or make ginger tea. See also turmeric for a cold or sore throat. Call your doctor if your symptoms are severe or are not improving.
Do ginger shots help with weight loss?
Not in any meaningful way on their own. A review of 27 trials with 1,309 people linked ginger supplements with about 1.52 kg (3.4 lb, by our calculation) of weight loss, with the effect appearing at around 2 grams a day for more than eight weeks. The authors rated the certainty of that evidence as low (Rafieipour et al., 2024).
The closest thing to a shot we found was a very small study: 10 overweight men had 2 grams of ginger powder in hot water with breakfast. They felt less hungry, and one measure showed about 43 extra calories a day burned digesting the meal, yet their total resting energy use did not change. A spice research institute donated the ginger (Mansour et al., 2012). Of three similar crossover trials, only one found the expected rise in heat production (Anh et al., 2020). Some bottled shots also contain fruit juice, so check the label for sugar and calories.
Can you drink a ginger shot on an empty stomach?
You can, if your stomach tolerates it, but nothing shows it works better that way. We found no study comparing a shot on an empty stomach with one taken with food. Healthy adults who took ginger capsules after an 8-hour fast had no extra symptoms (Wu et al., 2008), but capsules do not touch your mouth and throat the way spicy, acidic juice does.
If a morning shot gives you heartburn or an upset stomach, have it with breakfast or dilute it with water. The time of day appears to matter less than whether you tolerate it.
Can you drink a ginger shot every day?
Many healthy adults probably can, but no study has followed people drinking one daily. Ginger has been used safely in many research studies, most of them on supplements (NCCIH). Serious problems were not reported in the 109-trial review, although only 17 of those trials reported on side effects at all (Anh et al., 2020).
Watch for these with a daily habit:
- Heartburn: this was the one side effect reported consistently, in 16 studies at 500 to 2,000 mg a day (Anh et al., 2020).
- Stomach and mouth: abdominal discomfort, diarrhea, and mouth and throat irritation are also listed (NCCIH).
- Teeth: tooth enamel can start to dissolve in acidic conditions below pH 4.0 (Reddy et al., 2016), and lemon juice is well below that. Drinking a shot quickly and rinsing with water afterward are simple precautions.
- Sugar: honey or a fruit juice base adds up if you have a shot every day.
If side effects show up, cut back or stop. Do not use a shot in place of care for a symptom that keeps coming back.
Who should check with a doctor before drinking ginger shots?
Talk to your health care provider first if you take any regular medicine, since some herbs and medicines interact in harmful ways (NCCIH). This matters most if you take a blood thinner. Research on whether ginger affects blood clotting is mixed: four of eight clinical trials found reduced platelet activity and four found no effect (Marx et al., 2015).
Check with your clinician too if you are pregnant or breastfeeding. Ginger supplements may be safe during pregnancy, but little is known about breastfeeding (NCCIH), and raw homemade shots carry a separate risk from untreated juice.
Frequent heartburn, reflux or a sensitive stomach is another reason to go slowly or skip concentrated shots altogether.
Homemade vs. bottled ginger shots
The main trade-offs are control and food safety. Homemade lets you know what goes in, while pasteurized or otherwise treated bottled shots lower the risk from bacteria.
| Homemade | Bottled | |
|---|---|---|
| Ginger amount | You know how much raw ginger went in, but not how much survives straining | Often unclear from the label |
| Food safety | Untreated juice; bacteria from produce can end up in it (FDA) | Most juice sold in the U.S. is pasteurized or treated. Packaged untreated juice must carry a warning (FDA) |
| Sugar | You control the honey and fruit juice | Check total and added sugars |
| Storage | Keep sealed and cold; our recipes suggest 3 to 4 days for the freshest flavor | Follow the label |
Children, older adults, pregnant women and people with weakened immune systems risk serious illness from untreated juice (FDA), so they should choose a pasteurized or otherwise treated product. Juice bars do not have to put a warning on juice sold by the glass, so ask (FDA). To make your own, follow our ginger turmeric shot recipes and wash your produce well.
If you want turmeric without the burn
Many shots pair ginger with turmeric, but a homemade shot contains little curcumin, turmeric's best-known compound. See our estimate per shot. If turmeric is what you are after, our Nano Turmeric is a mango-flavored turmeric curcumin drink mix, one 5 g sachet per serving (Product Facts). Based on tests by an independent laboratory, its bioavailability can be up to 35X that of pure turmeric extract. It does not contain ginger, so it is not a replacement for a ginger shot, and it has not been studied as one. You can add fresh ginger yourself: that same recipe post includes a mango version.
Common myths (quick reality check)
Myth: The stronger the burn, the better the shot. Reality: Heat is a matter of taste. We found no study tying a shot's spiciness to its health effects, and more ginger can mean more heartburn (Anh et al., 2020).
Myth: One shot works right away. Reality: A single 2-gram dose did not reduce muscle pain 45 minutes later (Black et al., 2010). The soreness benefit appeared after 11 days of daily use (Black et al., 2010).
Myth: Ginger shots detox your liver. Reality: We found no trials of ginger shots for this. A 2015 review found no compelling research supporting detox diets for removing toxins from the body (NCCIH).
Myth: A morning shot prevents colds. Reality: We found no placebo-controlled trial supporting this for ginger, and our recipes provide far less vitamin C than cold studies used (Hemilä and Chalker, 2013).
Frequently asked questions (FAQ)
Are ginger shots good for you?
They can be a fine way to enjoy ginger, but they have not been tested directly. Studies of ginger, mostly supplements, suggest it may help with some nausea, period cramps and muscle soreness.
What does a ginger shot do for your body?
It gives you a concentrated hit of ginger flavor and heat. Ginger can speed up stomach emptying, but specific health effects from a shot have not been studied.
Can I drink a ginger shot every day?
Many healthy adults probably can, but no study has followed people doing so. Cut back if you get heartburn or an upset stomach, and ask your provider first if you take medication.
Is it better to drink a ginger shot on an empty stomach?
No evidence shows it is better. If it causes heartburn or stomach upset, have it with food or dilute it with water.
Do ginger shots help with a cold?
There is no good evidence that they prevent or shorten a cold. A warm ginger drink may feel soothing, and a hot drink relieved more symptoms than a room-temperature one in a small study.
Do ginger shots help you lose weight?
Not in a meaningful way on their own. Ginger supplement studies show a small average effect with low-certainty evidence, and none of them tested shots.
What are the side effects of ginger shots?
Heartburn is the most consistent one. Abdominal discomfort, diarrhea, and mouth and throat irritation can also happen, and acidic citrus can be hard on tooth enamel.
Who should not drink ginger shots?
Check with a provider first if you take medication, especially a blood thinner, or are pregnant or breastfeeding. Anyone at higher risk from foodborne illness should avoid untreated juice.
Related guides
- Ginger benefits: a general guide
- Ginger turmeric shots recipe
- How to make ginger tea
- Anti-inflammatory drinks
- Turmeric for a cold or sore throat
- What helps sore muscles after a workout
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider before using ginger shots if you take any medication or are pregnant or breastfeeding. Get medical help for severe or persistent stomach pain, vomiting that will not stop, black stools or vomiting blood, chest pain, or cold symptoms that are severe or not improving.
References
- National Center for Complementary and Integrative Health. "Ginger". Last updated February 2025.
- National Center for Complementary and Integrative Health. "Detoxes and Cleanses: What You Need To Know".
- Anh NH, et al. "Ginger on human health: a comprehensive systematic review of 109 randomized controlled trials." Nutrients, 2020;12(1):157. doi:10.3390/nu12010157
- Black CD, et al. "Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise." Journal of Pain, 2010;11(9):894-903. doi:10.1016/j.jpain.2009.12.013
- Black CD, et al. "Acute effects of dietary ginger on muscle pain induced by eccentric exercise." Phytotherapy Research, 2010;24(11):1620-1626. doi:10.1002/ptr.3148
- Wu KL, et al. "Effects of ginger on gastric emptying and motility in healthy humans." European Journal of Gastroenterology & Hepatology, 2008;20(5):436-440. doi:10.1097/MEG.0b013e3282f4b224
- Daily JW, et al. "Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials." Pain Medicine, 2015;16(12):2243-2255. doi:10.1111/pme.12853
- Bartels EM, et al. "Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials." Osteoarthritis and Cartilage, 2015;23(1):13-21. doi:10.1016/j.joca.2014.09.024
- Rjabi S, et al. "Antioxidant and anti-inflammatory effects of ginger supplementation in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomised controlled trials." Inflammopharmacology, 2025;33(12):7197-7216. doi:10.1007/s10787-025-01994-6
- Rafieipour N, et al. "Ginger intervention on body weight and body composition in adults: a GRADE-assessed systematic review and dose-response meta-analysis of 27 randomized controlled trials." Nutrition Reviews, 2024;82(12):1651-1665. doi:10.1093/nutrit/nuad149
- Mansour MS, et al. "Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study." Metabolism, 2012;61(10):1347-1352. doi:10.1016/j.metabol.2012.03.016
- Schwertner HA, et al. "High-performance liquid chromatographic analysis of 6-gingerol, 8-gingerol, 10-gingerol, and 6-shogaol in ginger-containing dietary supplements, spices, teas, and beverages." Journal of Chromatography B, 2007;856(1-2):41-47. doi:10.1016/j.jchromb.2007.05.011
- Marx W, et al. "The effect of ginger (Zingiber officinale) on platelet aggregation: a systematic literature review." PLoS One, 2015;10(10):e0141119. doi:10.1371/journal.pone.0141119
- Wardani RS, et al. "Treatment of the common cold with herbs used in Ayurveda and Jamu: monograph review and the science of ginger, liquorice, turmeric and peppermint." Drugs in Context, 2023;12:2023-2-12. doi:10.7573/dic.2023-2-12
- Hemilä H, Chalker E. "Vitamin C for preventing and treating the common cold." Cochrane Database of Systematic Reviews, 2013;(1):CD000980. doi:10.1002/14651858.CD000980.pub4
- Sanu A, Eccles R. "The effects of a hot drink on nasal airflow and symptoms of common cold and flu." Rhinology, 2008;46(4):271-275. PubMed 19145994
- Reddy A, et al. "The pH of beverages in the United States." Journal of the American Dental Association, 2016;147(4):255-263. doi:10.1016/j.adaj.2015.10.019
- U.S. Food and Drug Administration. "What You Need to Know about Juice Safety".
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: ginger root, raw (FDC 169231); lemon juice, raw (FDC 167747); orange juice, raw (FDC 169098).
- OurJrney Product Facts: Nano Turmeric (1 sachet, 5 g).
