Ginger shots have become a popular health drink in recent years, with claims that they can help with everything from digestion to inflammation to weight loss. But is there any truth to the idea that taking ginger shots can help you lose weight? Here is a comprehensive look at the evidence.
What are ginger shots?
Ginger shots are concentrated doses of ginger root extract, usually combined with lemon, honey, and sometimes other ingredients like cayenne pepper or turmeric. The ginger is juiced or blended and then strained to remove the fiber, leaving behind a strong, spicy liquid that can be consumed as a quick shot.
Compared to eating fresh ginger root, ginger shots provide a much higher concentration of the active components in ginger, especially the phytochemicals gingerols and shogaols. These are the compounds responsible for ginger’s pungent, spicy taste and many of its potential health benefits.
Ginger shots often claim to provide energy, reduce nausea, improve digestion, decrease inflammation, and promote weight loss. The potent shot form allows you to get a therapeutic dose of ginger in one quick sip.
Ginger and weight loss
There are a few different ways that ginger may potentially promote weight loss:
Suppresses appetite
Some research has found that ginger may help suppress appetite. A study published in the journal Metabolism examined the effects of ginger on appetite and fat storage in overweight men. Participants who took ginger capsules for 10 days experienced significantly lower appetite compared to those who took a placebo. This suggests ginger could support weight loss by helping reduce calorie intake.
Increases calorie burn
Ginger also appears to temporarily increase metabolism and promote the burning of calories. A 2012 study had participants take either a placebo or 2 grams of ginger powder per day for 1 month. Those who consumed the ginger saw a greater increase in thermogenesis (calorie burning) compared to the placebo group.
Another study found that overweight men who consumed ginger for 30 days experienced reductions in body weight, waist circumference, and hip circumference compared to a control group. The ginger appeared to increase fat burning while preserving lean body mass.
Reduces inflammation
Chronic inflammation is thought to contribute to obesity and make weight loss more difficult. Animal studies indicate that ginger has anti-inflammatory properties and is able to suppress several genes and enzymes in the body that promote inflammation.
By reducing inflammation, ginger may help support weight management in overweight individuals who tend to have higher levels of inflammation.
Regulates blood sugar
Ginger appears to help improve insulin sensitivity and stabilize blood sugar levels. High blood sugar and insulin resistance are linked to increased weight gain and difficulty losing weight.
In a 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day led to significant improvements in measures of blood sugar control compared to a placebo group.
By promoting normal blood sugar regulation, ginger could potentially aid weight loss and help prevent metabolic disease.
Other potential ginger shot benefits
In addition to possible weight loss effects, some other potential benefits of ginger shots include:
Relieves nausea
Ginger has long been used as a natural remedy for motion sickness, seasickness, and morning sickness. The anti-nausea effects may come from ginger’s ability to enhance normal digestive function and reduce inflammation.
Improves digestion
Ginger stimulates the production of saliva, bile, and gastric juices to facilitate digestion. This helps food move through the GI tract more quickly for relief from bloating, gas, and indigestion.
Provides immune support
Ginger contains bioactive compounds like gingerol that are responsible for much of its medicinal properties. Ginger exhibits antibacterial, antiviral, antioxidant, and anti-parasitic effects that may help strengthen the immune system.
Reduces arthritis symptoms
Several studies demonstrate the anti-inflammatory abilities of ginger to decrease subjective ratings of muscle soreness and improve symptoms of osteoarthritis.
May help prevent cancer
Ginger has shown promise for suppressing the growth and spread of several different types of cancer cells, including pancreatic, ovarian, prostate, and colon cancers.
Are there downsides to ginger shots?
For most people, taking ginger shots should not cause significant side effects. However, there are some potential downsides and precautions to be aware of:
- Upset stomach – Taking too much ginger at once may cause stomach upset, gas, and diarrhea in sensitive individuals.
- Delayed emptying – High doses of ginger might slow the rate at which food empties from the stomach. This could interfere with absorption of some nutrients and medications.
- Blood thinning – Ginger can inhibit platelet aggregation, so people taking blood thinners should exercise caution with ginger shots.
- Drug interactions – Ginger may alter the effectiveness of some medications like diabetes drugs and antacids. Speak to your doctor if taking prescription medications.
- Heartburn – While it often soothes digestion, ginger may worsen heartburn or reflux in some people.
It’s generally recommended to start with small amounts of ginger shots to assess your personal tolerance. Pregnant women should also exercise caution, as the effects of ginger shots during pregnancy are not well studied.
Recipe for ginger shots
It’s easy to make fresh ginger shots at home using just a few ingredients:
Ingredients
- 8 oz fresh ginger root
- 5 cups purified water
- Juice of 2 lemons
- 2-4 Tbsp honey
- Pinch cayenne pepper (optional)
Instructions
- Wash and peel the ginger. Cut into 1-inch cubes.
- Bring water to a boil. Add ginger cubes and reduce heat to low. Simmer for 15 minutes.
- Strain the ginger water through a sieve into a bowl. Let cool.
- Add lemon juice and honey. Add cayenne if desired.
- Pour into a glass jar or container and refrigerate.
- To take a shot, pour 1-2 oz into a small glass and drink quickly.
You can adjust the proportions to suit your taste preferences. Adding more ginger will result in a stronger, more potent shot.
Should you take ginger shots for weight loss?
Based on the current research, ginger shots may help support weight loss efforts in a few different ways:
- Ginger may mildly suppress appetite and hunger levels.
- It can temporarily increase thermogenesis and fat burning.
- Ginger helps reduce inflammation, which is linked to obesity.
- It may improve blood sugar regulation.
However, most studies use dosages of at least 1-2 grams of ginger powder per day, while the typical 1-2 oz ginger shot contains less than this. The effects on appetite, thermogenesis, and blood sugar are also short-term, lasting just a few hours.
For these reasons, ginger shots alone are unlikely to produce dramatic weight loss results. They are most effective when combined with other healthy habits like a nutritious diet and regular exercise.
Some other tips for using ginger shots to maximize potential weight loss benefits include:
- Take ginger shots before meals – This may provide the greatest appetite suppressing effects.
- Combine with lemon – Adding lemon juice enhances the bioavailability and absorption of ginger.
- Take consistently – The effects appear most significant when ginger is consumed daily versus sporadically.
- Pair with exercise – Ginger may give a slight boost to your metabolism when combined with physical activity.
Overall, ginger shots are safe for most people and provide a range of potential health benefits. But their impact on weight loss is likely to be modest. Ginger can be a helpful addition to a healthy lifestyle that includes a calorie-controlled diet and regular exercise, but not a magic bullet for shedding pounds.
Frequently Asked Questions
How much ginger should I take per day for weight loss?
Research suggests you need at least 1-2 grams of ginger powder per day to see potential effects on weight loss. This equates to around 2-4 ounces of fresh ginger. Taking ginger shots that contain this amount of ginger may help, but effects will be modest without also reducing calorie intake and exercising.
When should I drink ginger shots to lose weight?
The best time to take ginger shots for weight loss is likely before meals, as this may offer appetite suppressing effects to help reduce your calorie consumption. First thing in the morning is another option to slightly boost metabolism.
Are ginger shots safe?
For most people, ginger shots are safe when consumed in moderation. Start with a 1-2 ounce shot to assess your tolerance. Side effects are rare but can include abdominal discomfort, heartburn, and diarrhea. Those on medications or pregnant women should consult their healthcare provider before taking ginger shots.
How do you make ginger shots at home?
Making ginger shots takes just a few simple steps: Peel and slice fresh ginger, simmer in water, then strain out the solids. Add lemon juice and sweetener like honey to taste. Let cool then pour into a small glass and drink up!
How long do ginger shots last?
Fresh ginger shots will keep in the fridge for 3-5 days. For longer storage, ginger shots can be frozen for up to 3 months. Let thaw in the fridge before consuming.
The Bottom Line
Ginger shots provide a concentrated dose of ginger that may mildly promote weight loss through several mechanisms. However, their impact is likely to be small without also adhering to a healthy diet and exercise routine. Ginger shots are safe for most people and provide other potential health benefits beyond just weight loss. They can be a helpful addition to an overall healthy lifestyle.