How many wellness shots a day?

Wellness shots have become increasingly popular in recent years as a way to boost energy, immunity, and overall health. These small, concentrated doses of vitamins, minerals, herbs, and other nutrients are touted as an easy and convenient way to get a serving of health-promoting compounds. But with so many different types of wellness shots on the market, how do you know how many to take each day?

What are wellness shots?

Wellness shots are typically 1-3 ounce servings of concentrated juice or other liquid made with ingredients like ginger, turmeric, fruits, vegetables, herbs, probiotics, and more. Some popular types of wellness shots include:

  • Ginger shots – Made with fresh ginger root to reduce inflammation and aid digestion
  • Turmeric shots – Packed with anti-inflammatory turmeric and often black pepper to increase absorption
  • Beet shots – Beetroot juice provides nitrates that boost energy and blood flow
  • Wheatgrass shots – Wheatgrass is a source of chlorophyll, vitamins, and minerals
  • Probiotic shots – Contain beneficial gut bacteria to support immune function and digestion
  • Green vegetable shots – Blends of leafy greens like kale, spinach, parsley to increase antioxidant intake

The small size of these shots allows you to get a concentrated dose of these health-promoting compounds. Wellness shots can be found pre-made from juice bars and health food stores, or made at home using fresh produce and ingredients.

Potential benefits of wellness shots

There are many purported benefits to taking wellness shots each day, including:

  • Immune support – Ingredients like ginger, turmeric, and elderberry provide antimicrobial, anti-inflammatory, and antioxidant effects to strengthen immune function.
  • Increased energy – B-vitamins, iron, magnesium, and antioxidants in shots can help fight fatigue and boost energy levels.
  • Improved digestion – Probiotics and anti-inflammatory compounds aid gut health and digestion.
  • Detoxification – The nutrients and phytochemicals can support the body’s natural detoxification processes.
  • Skin health – Antioxidants and vitamins C, E, and A promote healthy, glowing skin.
  • Hydration – The liquid format helps increase fluid intake.

However, more research is still needed on the efficacy and optimal use of wellness shots.

Are there any risks or side effects?

For most people, wellness shots are safe when consumed in moderation as part of a healthy diet. However, there are some potential side effects and considerations, including:

  • Blood thinning – High doses of ginger, turmeric, and garlic can increase bleeding risk, especially when combined with blood thinning medications.
  • Allergies – Allergic reactions are possible with any ingredient, especially wheatgrass, probiotics, and bee pollen.
  • Medication interactions – Shots with turmeric, ginger, greens, and probiotics may interact with certain medications.
  • Sugar content – Premade shots often contain added sugars as part of juices and flavorings.
  • Cost – Purchasing shots daily can be expensive compared to making them at home.
  • Not a substitute – Shots should not replace eating a healthy, balanced diet.

Those on medications or with underlying health conditions may want to exercise additional caution and speak to a healthcare provider before regularly consuming shots.

How many wellness shots per day?

There are no official guidelines for how many wellness shots to consume each day. Opinions tend to vary amongst health experts:

  • 1-2 shots – Many recommend limiting shots to 1-2 servings per day, spaced throughout the day.
  • 3-6 shots – Some advocates suggest 3-6 smaller shots spaced over the course of each day.
  • Every few days – Rotating different types of shots each day and taking a break every few days may help prevent overconsumption.

Ultimately, how many shots you choose to take depends on factors like your individual health goals, sensitivities, and diet. It’s best to start slow with 1 shot per day and monitor how you feel.

Timing your wellness shots

Timing when you take your wellness shots over the course of the day can optimize their effects:

  • Morning – Taking a shot first thing in the morning can boost energy levels and nutrient intake after fasting through the night.
  • Pre-workout – A pre-workout shot 30-60 minutes before exercise can provide performance-enhancing effects.
  • Mid-afternoon – A shot can provide an afternoon pick-me-up and prevent energy crashes.
  • Before bed – Some ingredients like tart cherry and magnesium promote sleep and relaxation.

Pay attention to how your body responds at different times of day. Allow at least 2-3 hours between shots to allow full absorption and prevent adverse effects.

Should you take wellness shots every day?

Some argue that wellness shots are most beneficial when consumed daily, while others recommend a more moderate approach. Here are some pros and cons of daily wellness shots:

Pros of Daily Shots Cons of Daily Shots
  • Maximizes nutrient & phytochemical intake
  • Develops consistent habit
  • Provides ongoing immune & energy boost
  • Potential for overconsumption
  • Can get expensive
  • Possible gut irritation or sensitivities

Alternating different shot ingredients from day to day can help mitigate some of the potential downsides of daily use. It may be wise to take a break from shots every few days or weeks to assess benefits and tolerance.

Making your own wellness shots at home

While prepackaged shots are convenient, making your own at home can save money and allow you to customize ingredients to your preferences and health needs. Here are some tips for making DIY wellness shots:

  • Use fresh, organic produce whenever possible.
  • Combine fruits and veggies with herbs, spices, teas, tonics, or supplements.
  • Use a cold press juicer or high-speed blender to produce shots.
  • Strain ingredients like ginger, turmeric, herbs, and chia seeds to create smoother texture.
  • Add lemon, apple, ginger or other fruits to improve flavor.
  • Sweeten mildly with raw honey, maple syrup, dates, or stevia if needed.
  • Store in airtight glass bottles or jars and refrigerate for up to 3 days.

Get creative with combinations like beet-carrot-apple-ginger, pineapple-spinach-cilantro, and pomegranate-acai-goji berry. The options are endless!

Sample 1-day wellness shot routine

Here is an example of how you could incorporate a few different wellness shots into your day:


  • 8 oz glass of lemon water upon rising
  • Green antioxidant shot – Includes wheatgrass, kale, parsley, spinach, celery, lemon, ginger


  • 10 oz glass of water
  • Golden milk latte with turmeric, ginger, cinnamon, black pepper, nutmeg

Early afternoon:

  • 12 oz glass of water
  • Digestive health shot – Includes pineapple, apple cider vinegar, ginger


  • Energy-boosting shot – Includes pomegranate, goji berry, maca powder, coconut water, lime


  • Tart cherry shot – Helps improve sleep

This provides a variety of wellness shots through the day to support energy, digestion, antioxidant intake, and sleep quality. The different ingredients are rotated to prevent overconsumption of any single food or herb.

The bottom line

Wellness shots can be a convenient way to focus on getting enough nutrients, vitamins, minerals and antioxidants into your daily diet. Most health experts recommend limiting shots to 1-2 servings per day, or every other day, to avoid adverse side effects. Pay attention to how your body responds to help find your optimal dosage and timing. Make sure shots are part of an overall healthy lifestyle, rather than a cure-all replacement for eating well.

Wellness shots are generally safe and nutritious when consumed responsibly. But they should not be relied upon as a Band-Aid for maintaining wellness on their own. Focus on getting nutrients from whole foods first and foremost. Think of shots as a supplemental boost rather than a magic bullet solution. Moderation and variety are key when harnessing the benefits of wellness shots.

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