Do turmeric and ginger shots work?

October 11, 2025 •

4 min read

Used for centuries in traditional medicine, both ginger and turmeric are revered for their potent anti-inflammatory and antioxidant properties. However, modern science shows that the efficacy of the trendy 'shots' depends heavily on how the ingredients are prepared and absorbed by the body. So, do turmeric and ginger shots work as a quick health boost?

Quick Summary

This article examines the effectiveness of turmeric and ginger shots, detailing the active compounds, how to enhance nutrient absorption, and comparing benefits for inflammation, immunity, and digestion. It also provides a comparison table and practical advice on consumption.

Key Points

Bioavailability is Key: The effectiveness of turmeric shots depends on combining them with black pepper and a healthy fat to maximize the absorption of curcumin.
Anti-Inflammatory Power: The compounds in both ginger (gingerols) and turmeric (curcumin) possess strong anti-inflammatory properties that can help manage chronic conditions.
Immunity and Digestion: The shots' antioxidant and soothing properties can support a healthy immune system and alleviate digestive issues like nausea and bloating.
Homemade vs. Store-Bought: While homemade shots offer freshness, cost savings, and ingredient control, store-bought options provide convenience, but may contain extra sugar or fillers.
Medical Consultation is Recommended: People on blood-thinning medications or those with underlying health concerns should consult a doctor before taking ginger and turmeric supplements due to potential interactions.
Consistency is Crucial: As with many dietary changes, the benefits of regular turmeric and ginger consumption are often cumulative and build up over time.

Unpacking the Power of Turmeric and Ginger

Turmeric and ginger are both rhizomes, or underground stems, from the same botanical family and have long histories of use in traditional and Ayurvedic medicine. The key to their health-boosting effects lies in their active compounds: curcumin in turmeric and gingerol and shogaol in ginger.

The Science Behind the Ingredients

Curcumin (Turmeric): This is the primary compound responsible for turmeric's powerful anti-inflammatory and antioxidant effects. Research suggests that curcumin can block inflammatory pathways and help reduce markers of inflammation. It has also been studied for potential benefits in managing conditions like inflammatory bowel disease (IBD) and arthritis. However, curcumin is notoriously poorly absorbed by the body on its own.
Gingerols and Shogaols (Ginger): Gingerol is the main bioactive compound in fresh ginger, while shogaol is formed when ginger is dried or cooked. Both possess potent anti-inflammatory and antioxidant effects. Ginger is particularly well-regarded for its digestive benefits, helping to alleviate nausea and bloating by speeding up gastric emptying.

The Bioavailability Challenge: A Key to Efficacy

For a turmeric and ginger shot to be truly effective, the body must be able to absorb and utilize its key compounds. This is particularly relevant for curcumin. Without enhancement, its bioavailability is low, meaning only a tiny amount of the compound reaches the bloodstream.

To overcome this, shots—both homemade and commercial—often include additional ingredients.

Enhancing Nutrient Absorption

Black Pepper (Piperine): This is the most critical addition for shots containing turmeric. Piperine, the active compound in black pepper, has been shown to enhance curcumin absorption by up to 2,000%.
Healthy Fats: Curcumin is fat-soluble, so combining it with a healthy fat source, like extra virgin olive oil or coconut oil, can also significantly improve its absorption.
Cold-Pressing: Many commercial wellness shots are cold-pressed. This method of extraction uses a hydraulic press to extract juice, which proponents claim retains more nutrients compared to traditional heat-based juicing, which can degrade sensitive compounds. However, studies comparing the final bioactivity are ongoing.

Health Benefits of Turmeric and Ginger Shots

When properly formulated to enhance bioavailability, these shots can offer a range of potential health benefits, supported by traditional use and modern research.

Immune Support: The antioxidant and anti-inflammatory effects of both ingredients can help support a healthy immune system by protecting against oxidative stress and reducing inflammation.
Digestive Aid: Ginger's ability to soothe the digestive tract and reduce nausea is well-documented. Turmeric may also aid gut health by supporting bile production and a healthy microbiome.
Reduced Inflammation and Pain: For individuals with chronic inflammation-related conditions, the daily intake of ginger and turmeric may help manage symptoms. Studies have shown potential benefits for osteoarthritis and muscle soreness.
Heart Health: Both have been studied for their cardioprotective effects, including potentially lowering blood pressure and reducing inflammation associated with heart disease.

Homemade vs. Store-Bought Shots


Feature	Homemade Turmeric and Ginger Shots	Store-Bought Turmeric and Ginger Shots
Cost	Significantly cheaper; ingredients are widely available and budget-friendly.	More expensive, though the price is for convenience and brand reputation.
Ingredient Control	Full control over the quality and quantity of ingredients, including adding absorption enhancers like black pepper and oil.	Quality and ingredient list can vary. Some may contain added sugars or fillers.
Convenience	Requires preparation time, including peeling, chopping, and blending/juicing.	Ready-to-drink format with no preparation needed.
Freshness	Best when made fresh, though batches can be stored for a few days in the fridge.	Longer shelf life due to processing, but may lose some potency over time.
Staining	High risk of staining countertops, clothes, and blender parts due to turmeric's vibrant color.	No mess to clean up.

Potential Considerations and Side Effects

While generally safe for most people in moderation, high doses of turmeric or ginger can lead to mild side effects, such as stomach upset, nausea, or heartburn. Both can also act as natural blood thinners, so individuals taking anticoagulant medications, or those with underlying health conditions, should consult a healthcare provider before incorporating concentrated shots into their routine.

Conclusion: A Beneficial Addition, Not a Cure-All

So, do turmeric and ginger shots work? Yes, when properly formulated to maximize absorption, they can be an effective and concentrated way to deliver the powerful anti-inflammatory and antioxidant compounds from these roots into your diet. However, they should not be viewed as a miracle cure. Consistency is key, as the benefits build up over time with regular use. Whether you opt for a homemade blend with fresh ingredients or a carefully vetted store-bought option, these wellness shots offer a beneficial addition to an already balanced and healthy lifestyle. The takeaway is to focus on maximizing the bioavailability, especially for turmeric, to ensure you are getting the most out of these potent natural ingredients.

For more in-depth information, you can explore detailed scientific reviews on curcumin's bioavailability.

Frequently Asked Questions

For optimal results, consistent daily intake of one shot is generally recommended to allow the anti-inflammatory and antioxidant benefits to build up over time. However, individuals should monitor their tolerance and consult a healthcare provider regarding frequency.

There is no single 'best' time, but many people prefer taking their shot in the morning for a fast-absorbing, energizing start to the day. It can also be beneficial before meals to stimulate digestion or after a workout to calm post-exercise inflammation.

Yes, you can substitute ground versions for fresh roots, but fresh is generally considered more potent. If using powders, you may need a bit more liquid to ensure a smooth consistency, and remember to use the black pepper and fat for curcumin absorption.

The most important factor is enhancing the bioavailability of curcumin. This is achieved by adding a pinch of black pepper (containing piperine) and a small amount of a healthy fat, like olive or coconut oil, to the shot.

Yes, freezing shots in an ice cube tray is an excellent way to prepare a batch in advance. Frozen cubes can then be thawed or added to hot water to create a soothing tea.

For most healthy people, daily consumption in moderation is safe. However, high doses can cause gastrointestinal issues. It is crucial to consult a doctor if you are on medication, especially blood thinners or diabetes drugs.

Not necessarily. While commercial shots offer convenience, they can sometimes contain added sugars or fillers. Homemade versions give you full control over ingredient quality and concentration, often at a fraction of the cost.