Health Benefits of a Daily Ginger Shot

Ginger shots are concentrated ginger root drinks, typically consumed in 1-ounce doses. Ginger (Zingiber officinale) is a member of the Zingiberaceae plant family, which also includes cardamom and turmeric. It is often used as a spice and for medicinal purposes.

Cultures worldwide have used ginger for thousands of years to treat various ailments, including pain, nausea, colds, and headaches. The plant has also been used to relieve flatulence and bloating and to treat nervous system disorders.

As an antimicrobial, anti-inflammatory, and potentially anti-carcinogenic agent, ginger root has been studied for its effects on digestive disorders, arthritis, cancer, and various factors related to heart health. Ginger's antiemetic (nausea-relieving) effects may be beneficial for pregnancy, motion sickness, and post-anesthesia.

While research specifically on ginger shots is limited, considerable research supports ginger root's general potential health benefits. As such, the potent health elixir likely has similar benefits.

Rich in Antioxidants

Ginger contains several bioactive compounds that contribute to health-promoting effects in the body. For instance, antioxidants are bioactive compounds that help neutralize harmful compounds called free radicals, preventing oxidative stress and disease-causing cell damage.

The bioactive compounds in ginger include:

• Gingerols and shogaols: These are the primary compounds responsible for ginger's distinctive spicy, sharp flavor and are key contributors to its health benefits. Gingerols, such as 6-gingerol, and shogaols have many anti-inflammatory and antioxidant properties.
• Paradols and zingerones: These compounds are also present in ginger and contribute to its overall health effects, including antioxidant, anti-microbial, and anti-inflammatory benefits.
• Terpenoids and terpenes. Terpenoids may help eliminate damaged cells. Specific terpenes in ginger, such as limonene and linalool, have been studied for their potential neuroprotective (brain-protective) qualities.
  

May Relieve Muscle Soreness and Joint Pain

Ginger is known for its anti-inflammatory properties, primarily due to its gingerol and shogaol compounds, which can block pathways in the body related to inflammation. Excess inflammation can result in soreness or pain.

Clinical trials suggest that ginger can help with muscle soreness after exercise. Consuming 2 grams (g) of raw or heat-treated ginger daily may reduce inflammation from muscle wear and tear, while 4 grams of ginger supplementation might speed up muscle recovery after intense exercise.

Other studies indicate that ginger may help relieve arthritis symptoms, which are often exacerbated by inflammation. Arthritis is a condition that results in joint discomfort and pain.

May Ease Digestive Discomfort

Ginger may help ease digestive discomfort. Once consumed, ginger and its various components work within the digestive tract to soothe digestive organs, stimulate stomach contractions, and promote gastric emptying and intestinal motility (movement).

These effects can help relieve symptoms such as distention, bloating, pain, and nausea, which are often associated with slow gastric emptying and a condition known as functional dyspepsia (chronic indigestion).

In a study of 51 patients with functional dyspepsia, participants who took two daily 540-milligram (mg) ginger supplements (one before lunch and one before dinner) for four weeks had significantly improved symptoms such as fullness after eating, abdominal pain and burning, and heartburn.

Ginger may also help relieve symptoms of gastroesophageal reflux disease (GERD), also known as chronic acid reflux.

May Improve Blood Flow

Ginger, in particular its compound 6-gingerol, has been studied for its effects on blood pressure. Research shows ginger may have a role in improving vasodilation (opening and widening of blood vessels for better blood flow) and regulating sodium levels. However, more clinical studies are necessary to validate these findings.

According to the researchers, high doses (2, 4, and 6 grams per day) of ginger supplementation may elicit these and other benefits related to blood flow and heart health.

May Support Healthy Blood Sugar Levels

Ginger may play a role in blood sugar control. Balanced blood sugars can stabilize energy levels and prevent complications related to diabetes and heart disease.

Clinical trials suggest that ginger may help manage blood sugar levels in individuals with type 2 diabetes. Daily ginger supplementation (ranging from 1-3 grams per day) over several weeks improved fasting blood sugars (FBS) and HbA1c levels (a measure of blood sugar control). Some research also showed reductions in triglycerides and total cholesterol.

Research suggests that 6-gingerol may help regulate GLP-1 (glucagon-like peptide 1), a hormone that aids in managing blood sugar levels. GLP-1 supports insulin release and promotes better glucose (sugar) absorption into the muscles, which can improve energy levels.

However, more human trials are needed to further support and understand ginger’s effects on blood sugar control.

May Improve Cholesterol Levels

Daily ginger supplementation might be beneficial for managing your cholesterol. Maintaining healthy cholesterol levels is a factor that can lower your risk for heart disease.

A clinical trial on women who are obese with breast neoplasms (tumors) found that daily ginger supplementation along with water exercise could improve their cholesterol levels. Results indicated that ginger supplementation may be associated with lower levels of low-density lipoprotein (LDL) cholesterol and triglycerides and higher levels of high-density lipoprotein (HDL).

May Reduce Risk of Certain Cancers

Researchers suggest that 6-gingerol may support cancer-preventative mechanisms. These mechanisms include ridding the body of damaged cells, killing off cancerous cells, eliminating blood supply to tumors (inhibiting their growth), and preventing the growth and spread of cancer cells.

Ginger’s anti-inflammatory properties might also inhibit certain cancers. Some cancers, including breast tumors, are linked to inflammatory conditions related to obesity. One example is metabolic syndrome, which includes high blood pressure, abnormal blood sugar levels, and elevated cholesterol.

Ginger's ability to improve cholesterol markers HDL (good) cholesterol, LDL (bad) cholesterol, and triglycerides might also indirectly reduce the risk of breast cancer.

Nutrition of Ginger Root

The exact nutrition for a ginger shot may vary depending on the specific product. However, ginger shots are concentrated drinks of ginger root, meaning they will have similar nutrition to raw ginger root.

Five slices, or about 11 grams, of raw ginger root provides:

• Calories: 8.8
• Protein: 0.2 g
• Fat: 0.08 g
• Sodium: 1.43 mg
• Carbohydrates: 1.96 g
• Fiber: 0.22 g
• Sugars: 0.187 g
  

Ginger, like many plant foods, is composed of macronutrients (protein, fat, and carbohydrates) and contains various vitamins and minerals, such as vitamin C. However, the amounts of vitamins and minerals in ginger root are minimal. The nutritional and potential therapeutic benefits of ginger root are generally associated with its bioactive compounds.

Risks of Ginger Root

Ginger is recognized as safe for consumption. The U.S. Food and Drug Administration recommends a maximum daily dose of up to 4 grams per day, as higher doses of ginger might lead to stomach upset and acid reflux. While spice allergies are rare, a certain enzyme found in ginger (cysteine proteinase GP-1) may trigger allergic reactions in some people.

Ginger is not recommended when taking Coumadin (warfarin) or other blood thinners as it may increase the risk of bleeding. It might also increase the risk for hypoglycemia (low blood sugar) if taken with certain diabetes medications.

If you are on any medication, you should consult a healthcare provider before drinking daily ginger shots or consuming other types of concentrated ginger.

How To Prepare a Ginger Shot

A ginger shot is zesty and aromatic due to its high concentration of ginger. It is generally enjoyed in 1-ounce portions. You can purchase ginger shots fresh or pre-made at health stores or make them at home.

The Basic Recipe:

When preparing a ginger shot at home, consider this recipe:

• ¼ cup ginger root, chopped
• ¼ cup water
• Juice of 1 medium lemon (or to taste)
  

Puree the chopped ginger root with one-quarter of a cup of water in a high-powered blender. Then, strain the puree through a fine mesh strainer to extract the juice. Finally, mix the ginger juice with the lemon juice.

This recipe makes five 2-ounce (oz) servings.

Tips for Flavoring:

You can add other ingredients to your ginger shot for various flavors and benefits. Below are some suggestions for add-ins:

• Cayenne pepper: Add a pinch of cayenne pepper for a spicy kick
• Turmeric and black pepper: Enhance the anti-inflammatory benefits by combining ginger with equal parts turmeric root and a hint of black pepper
• Coconut water: For a tropical twist, replace water with coconut water, pineapple juice, or equal parts of both
• Citrus juices: Experiment with different citrus juices like lime or tangerine to create various flavors
• Sweeteners: Sweeten lightly with honey, maple syrup, or agave if you want to tone down the sharp flavor

A Quick Review

Ginger has a long history of medicinal use for treating ailments such as pain, nausea, digestive issues, and nervous system disorders. Modern research supports its benefits for digestion and suggests it may aid in disease prevention by supporting blood sugar control, reducing blood pressure, and improving cholesterol levels.

Generally considered safe at doses up to 4 grams per day, ginger may be consumed in concentrated forms like ginger shots, which typically combine ginger juice, water, and lemon juice in 1-ounce portions. If you are on medications, particularly blood thinners or blood sugar-lowering agents, consult a healthcare provider before incorporating daily ginger shots into your routine.