Is it safe to drink ginger juice every day?

Ginger is a popular spice used in many cuisines around the world. It adds a spicy, pungent flavor to dishes and drinks. In recent years, ginger juice has become a popular health drink due to its potential benefits.

Some people choose to start their day with a shot of ginger juice or add it to their morning smoothie. Drinking ginger juice daily may provide certain advantages, but there are also some potential downsides to consider.

Potential Benefits of Daily Ginger Juice

Here are some of the ways that drinking ginger juice every day may benefit your health:

May Reduce Nausea

Ginger has long been used as a natural remedy for nausea. Studies show its active components, gingerols and shogaols, can help relieve nausea from motion sickness, chemotherapy, and pregnancy^[1].

Drinking a little ginger juice when you’re feeling nauseous may help reduce symptoms of an upset stomach.

May Reduce Muscle Pain and Soreness

Some research indicates that ginger may be effective at reducing exercise-induced muscle pain and soreness. In one study, consuming 2 grams of ginger daily for 11 days significantly reduced muscle pain caused by exercise^[2].

Ginger’s anti-inflammatory properties are believed to help relieve pain and discomfort in muscles.

May Support Digestion

Ginger juice may aid digestion in a few ways. First, it may help increase bile secretion, which helps digest fats. It also appears to have digestive enzymes that help break down proteins^[3].

Some studies suggest ginger may also help relieve constipation, although more research is needed^[4].

May Reduce Cholesterol Levels

Several studies have found that taking ginger supplements may lower LDL (bad) cholesterol, total cholesterol, and blood triglyceride levels. This may help reduce your risk of heart disease^[5].

It’s not clear if drinking ginger juice would have the same benefits, but it’s possible it may help lower cholesterol when consumed regularly.

May Reduce Chronic Inflammation

Chronic inflammation is linked to many health problems. Research indicates ginger has powerful anti-inflammatory properties which may help reduce systemic inflammation^[6].

Getting more ginger compounds from ginger juice could potentially aid inflammatory conditions like arthritis, heart disease, cancer, and diabetes, although more research is needed.

May Aid Blood Sugar Control

Ginger appears to have some anti-diabetic properties. Studies show it may help enhance insulin sensitivity and reduce long-term blood sugar levels^[7].

Adding ginger juice to your diet may help control blood sugar when consumed regularly, though more studies are needed.

May Boost Immunity

Animal and test-tube studies reveal ginger may have antimicrobial and antioxidant effects that could give your immune system a boost^[8].

Regularly consuming ginger juice may help strengthen immunity and prevent illness, but human studies are needed.

Potential Downsides of Daily Ginger Juice

Drinking too much ginger juice could also have some negative effects, including:

May Cause Heartburn

While ginger is often used to aid digestion, drinking too much ginger juice may actually cause heartburn or worsen reflux symptoms. The juice has a tendency to relax the lower esophageal sphincter, allowing stomach contents to more easily flow up into the esophagus^[9].

Too much ginger juice could make heartburn and reflux worse, especially if you already suffer from these conditions.

Blood Thinning Effects

Ginger has blood-thinning properties and may increase your risk of bleeding or bruising when consumed in high amounts^[10]. This is especially important if you take blood-thinning medications like warfarin.

Check with your doctor before drinking ginger juice daily if you have bleeding disorders or take blood thinners.

Mouth or Stomach Irritation

Ginger is considered very safe, but drinking too much ginger juice could cause some mild irritation in the mouth or stomach^[11].

Uncommon side effects like heartburn, gas, bad breath, and burning or dry mouth have been reported when taking more than 5 grams of ginger daily.

Effects on Medication

Ginger can have interactions with some medications, including:

• Blood thinners like warfarin or heparin – may increase risk of bleeding
• Diabetes medications – may enhance blood sugar lowering effects
• High blood pressure medications – may lower blood pressure too much

Talk to your doctor before regularly consuming ginger juice if you take any ongoing medications, including over-the-counter medicines.

Recommended Dosage

Most research shows benefits from taking 1–4 grams of ginger daily, either as a powder, extract, or in food^[12]. This equates to around 2–8 mL (1/2–2 tsp) of fresh ginger juice per day.

Consuming up to 1.5–3 mL (1/3–2/3 tsp) daily is likely safe for most people but provides therapeutic effects. It’s best to start with a smaller amount and gradually increase to assess your tolerance.

Precise ginger juicing recipes can vary, but here is one way to make it:

Ginger Juice Recipe

Ingredients:

• 4 inches ginger root, peeled
• 1 cup water
• Lemon, honey, or apple juice to taste (optional)

Instructions:

1. Wash and peel a 4 inch piece of fresh ginger root. Slice into small pieces.
2. Add ginger and 1 cup water to a blender. Blend on high until liquefied.
3. Strain mixture through a fine mesh sieve into a glass. Press out juice using the back of a spoon.
4. Flavor with a squeeze of lemon juice, honey, or apple juice if desired.
5. Drink ginger juice immediately or store in an airtight container in the fridge for up to 3 days.

You can also juice ginger root with a centrifugal or masticating juicer. Cut ginger into thin matchsticks to feed through the juicer.

Conclusion

Drinking a small amount of fresh ginger juice daily may provide antioxidants and anti-inflammatory compounds that benefit your health.

Research shows ginger juice may help reduce nausea, aid digestion, lower blood sugars and cholesterol, decrease inflammation, and boost immunity when consumed regularly.

However, too much ginger juice may cause mild side effects like heartburn, irritation, and medication interactions in some people. 1–3 mL (1/3–2/3 tsp) per day is considered a safe and effective dosage for most.

Overall, incorporating a little fresh ginger juice into your diet daily appears to be reasonably safe for most people and may provide health advantages. But it’s best to consume it in moderation.