Wellness shots are miniature juices that are formulated to deliver a concentrated boost of vitamins, minerals, antioxidants, and powerful plant compounds in just a few ounces. They are typically made from nutrient-rich herbs, spices, extracts, vinegar, fruits, and vegetables.

Often sold in health food stores and juice bars, these small beverages have become increasingly popular as a quick and convenient way to enhance various aspects of health. With their vibrant colors, robust flavors, and active compounds, they claim to boost immunity, lower inflammation, and aid digestive health.

Although people turn to wellness shots for their convenience and potential health benefits, more research is needed to verify these claims. Wellness shots are not a substitute for a well-balanced diet. Instead, they can be an addition to a healthy lifestyle, providing a potent source of valuable nutrients.

Many types of wellness shots are available, each with varying ingredient combinations that offer different health benefits.

Some of the most common ingredients include:

• Ginger: The root of this pungent plant contains compounds called gingerols, which are known for their digestive and anti-inflammatory properties. Research shows these compounds can effectively alleviate nausea and vomiting, particularly during pregnancy.
• Turmeric: Curcumin, the main active compound in turmeric, has powerful antioxidant and anti-inflammatory effects that have been shown to help manage arthritis, metabolic syndrome, anxiety, and muscle soreness. To enhance its absorption, curcumin should be consumed alongside black pepper.
• Apple cider vinegar: Studies suggest that apple cider vinegar may reduce fasting blood glucose, triglyceride, and total cholesterol levels in people with type 2 diabetes.
• Acerola cherry: These cherry-like berries are a natural source of immune-supporting vitamin C, which is more readily absorbed by the body than synthetic forms of the nutrient.
• Wheatgrass: Rich in antioxidants, wheatgrass may help protect the body from oxidative stress, a state that can damage cells and contribute to the development of chronic disease.
• Elderberry: These dark purple berries have anti-viral properties that have been shown to significantly reduce upper respiratory symptoms. 
• Green tea: With a balanced blend of L-theanine and caffeine, green tea has been found to promote relaxation, reduce stress, improve mood, and enhance focus. 

Wellness shots typically contain a blend of ingredients that complement one another. They are commonly marketed with health claims that promise to boost immune function, support gut health, improve mental clarity, and reduce inflammation.

Although the benefits of the individual ingredients are supported by evidence, the overall effectiveness of consuming these ingredients in the form of wellness shots has yet to be thoroughly studied or validated. Many studies examining the benefits of herbs and compounds use supplements rather than cold-pressed shots. Further research is needed to assess the potential benefits of wellness shots in addressing specific health concerns.

Additionally, research shows that the quality, antioxidant activity, and concentration of compounds in cold-pressed juices and shots significantly decline after six days of refrigeration. As a result, wellness shots that are shipped to grocery stores and stored in the refrigerated section for prolonged periods may gradually lose their potency over time.

If you choose to buy wellness shots from the grocery store or online, it’s best to opt for varieties that are free of added sugar and artificial dyes and flavors. Also, check the expiration date and consume the shots soon after purchase to retain more of the beneficial nutrients.

Wellness shots are usually available in 2-ounce (59 milliliter) servings with varying dosages of its active ingredients. The concentration of these ingredients can differ greatly between brands, so it’s important to read labels carefully. For shots that contain ginger, experts recommended limiting your ginger intake to 4 grams per day. As for turmeric, the acceptable dose of curcumin is 4-8 grams per day.

Many manufacturers recommend taking one to three shots each day. However, you should always consult your healthcare provider to determine a dosage that aligns with your health history and nutrient needs.

Before making wellness shots a regular part of your routine, it’s crucial to consider potential medication interactions and side effects.

Ginger and turmeric, two of the most common ingredients in wellness shots, have blood-thinning properties that may interact with anticoagulants and antiplatelet medications. In doing so, they may increase the risk of toxicity and bleeding.

Also, people taking blood-sugar-lowering medication should be cautious when consuming concentrated doses of ginger and turmeric, as these ingredients may increase the risk of hypoglycemia (low blood sugar).

Similarly, drinking apple cider vinegar while taking antidiabetic medications may cause blood sugar levels to drop too low. Consult your healthcare provider to determine if wellness shots are safe for you to consume.

Along with potential medication interaction, consuming high doses of wellness shot ingredients like ginger may lead to side effects such as stomach discomfort, heartburn, and diarrhea. If you experience these symptoms, consider discontinuing its use.

If you want to maximize the potency and freshness of your wellness shots while saving money, consider making them at home.

To make your own wellness shots, you’ll need a few appliances and supplies, including a juicer or blender, a fine mesh strainer or cheesecloth, a knife, a cutting board, a small funnel, small glass bottles or jars for storage, and a vibrant assortment of fresh ingredients.

Once you have all of your essentials gathered, simply follow the steps below.

• Step 1: Begin by thoroughly washing your produce to remove dirt and bacteria. 
• Step 2: Peel and chop the produce into large chunks that will easily fit into your blender or juicer.
• Step 3: Add the chopped ingredients to your juicer one by one. If you are using a blender, start with the produce with the highest water content (such as citrus) and blend to create a liquid base. Then, add the remaining ingredients and blend until everything is well combined and smooth.
• Step 4: Strain your mixture through a fine mesh strainer or cheesecloth to remove any remaining pulp.
• Step 5: Using a small funnel, pour the juice into small glass bottles or jars.
• Step 6: Seal the bottles and store them in the refrigerator for up to five days to preserve the nutrients.

Here are a few ingredient combinations to try:

• Immune-supporting shot: Ginger, lemon, elderberry
• Anti-inflammatory shot: Ginger, turmeric, orange, black pepper
• Gut-enhancing shot: Ginger, pineapple, apple cider vinegar

Wellness shots are small juices that contain a concentrated dose of nutrients, including vitamins, minerals, and antioxidants. While research is lacking on the beneficial effects of wellness shots as a whole, the individual ingredients have been shown to impart several health benefits.

Some of the most common ingredients in wellness shots include ginger, turmeric, apple cider vinegar, acerola cherry, elderberry, wheatgrass, and green tea. These ingredients have been shown to exhibit anti-inflammatory, antioxidant, and anti-diabetic properties, as well as support cognitive and immune health.

Before adding wellness shots to your dietary regimen, it’s important to consult your healthcare provider about possible side effects and medication interactions to ensure they are safe for you.