Tiny bottles. Fiery burn. Big promises.
Ginger shots have become a staple in wellness routines – especially when cold season hits. But do they actually strengthen your immune system, or is it just expensive hype?
According to Dr. Emily Leeming, a dietitian at King’s College London, the answer is: maybe a little – but don’t expect a miracle.
There’s a small amount of research suggesting that gingerol, a compound found in ginger, may reduce certain markers of inflammation – a key part of immune response. But that research has limits.
“Most studies use highly concentrated gingerol extracts,” Leeming explains. “Not fresh juice like you find in stores.”
One often-cited study showed reduced post-exercise inflammation in male endurance runners who consumed dried ginger (roughly equivalent to a juice shot). But unless you’re regularly pushing your body to extreme limits, the results might not apply to your lifestyle – or your immune system.
“No one food is going to be a quick fix for your immune system,” says Leeming.
Immunity isn’t built with one sip – it’s maintained over time. The most effective ways to support it include:
a nutrient-dense diet
plenty of fibre to nourish your gut microbiome
regular movement
good sleep
stress management
A ginger shot might add a little spice to your routine, but it’s not going to replace a balanced lifestyle.
“If you want to take ginger shots, there’s no harm,” Leeming says. “But maybe that money is better spent on wholefoods – like berries, vegetables, or grains – that actually help your immune system function long-term.”
And even if you love the taste or ritual, there are questions worth asking:
is the ginger content high enough
has the juice been sitting on a shelf for weeks
has it been heat-treated, breaking down those beneficial compounds?
Ginger shots might offer a small boost, but they’re not magic, and the science behind them is far from definitive. If immunity is your goal, skip the trendy bottles and focus on consistent habits that do the heavy lifting – like eating wholefoods, feeding your gut and getting some rest.
