Ginger turns up in a lot of conversations about blood sugar, from diabetes forums to wellness feeds, and a daily ginger shot is an easy habit to start, so it's worth knowing what the research behind it says.
Ginger shots and blood sugar haven't been studied together, but ginger capsules have. A 2026 review of 13 trials in people with type 2 diabetes found ginger lowered fasting blood sugar by about 0.9 mmol/L on average compared with placebo, and HbA1c by 0.41 percentage points, with a lot of variation between trials.
Key takeaways
- No trial has tested a ginger shot itself. The research uses ginger powder in capsules, mostly in people with type 2 diabetes.
- Across those trials, fasting blood sugar and HbA1c came down modestly, though results varied widely from study to study.
- In people with normal blood sugar, single-meal studies haven't found that ginger changes glucose.
- Weight, food, and activity make the biggest difference, and the NHS offers a prevention programme if your blood sugar is creeping up.
- If you take medicines that lower blood sugar, speak to your pharmacist or GP before adding ginger regularly.
What do trials say about ginger shots and blood sugar?
They point to a modest benefit, mostly in people who already have type 2 diabetes.
The 2026 review pooled 13 randomised trials with 837 people with type 2 diabetes, who took 1,200mg to 3,000mg of ginger a day for 8 to 12 weeks. As well as the fall in fasting blood sugar, HbA1c came down by 0.41 percentage points, about 4.5 mmol/mol in the units on a UK test result. The authors described the changes as modest, and the trials differed a great deal, so the exact size of the effect is still being worked out.
An earlier meta-analysis of 14 trials in 473 people, this time in people who were overweight or living with obesity, found ginger lowered fasting glucose and improved insulin resistance, a measure of how well the body responds to its own insulin. And an umbrella review of herbal medicines for type 2 diabetes found ginger, alongside turmeric, lowered HbA1c compared with placebo, while noting that many of the reviews it drew on were of low quality.
| What was studied | Who took part | What the research found |
|---|---|---|
| 13 randomised trials, 2026 | 837 people with type 2 diabetes | Fasting blood sugar about 0.9 mmol/L lower, HbA1c 0.41 points lower |
| 14 randomised trials, 2019 | 473 people who were overweight or living with obesity | Lower fasting glucose and improved insulin resistance |
| An umbrella review of herbal medicines, 2025 | People with type 2 diabetes | Ginger lowered HbA1c compared with placebo |
Not every review agrees. A smaller analysis of five trials found no significant effect of ginger on fasting blood sugar or HbA1c, which is a reminder that this research is still developing.
Does ginger lower blood sugar in healthy people?
The small studies that exist haven't found an effect.
A study of 10 men who were overweight who had 2g of ginger powder in a hot drink with breakfast found no change in their glucose, insulin, or inflammation markers afterwards. Single-meal tests like this are a long way from a daily habit over weeks, but there's no evidence yet that ginger makes a measurable difference to blood sugar in people whose levels are already normal.
What is the difference between a ginger shot and the ginger in trials?
The trials used dried ginger powder in capsules, measured by the milligram, while a shot is fresh ginger juice.
Fresh and dried ginger aren't the same chemically, as drying changes the balance of the compounds that give ginger its heat, and a shot also comes with lemon or fruit. So the trial results can't simply be read across to a shot. A ginger shot is defined here as a small drink of fresh ginger juice, usually with lemon or fruit, taken in one go as part of a daily routine. Our guide to what a ginger shot is covers the category.
What makes the biggest difference to blood sugar?
Your weight, what you eat, and how active you are.
The NHS explains that it may be possible to prevent type 2 diabetes or put it into remission by losing weight and improving your diet. If a blood test shows prediabetes, meaning your blood sugar is higher than normal but not yet in the diabetes range, you may be eligible for the NHS Diabetes Prevention Programme, and your doctor or nurse can tell you more.
Drinks matter too. NHS guidance on sugar explains that juicing fruit releases its sugars, and suggests a maximum of 150ml of fruit juice and smoothies a day, drunk with meals. A small shot with breakfast fits comfortably inside that.
Who should check before taking ginger shots regularly?
Anyone on medicines that lower blood sugar.
If ginger does nudge blood sugar down, adding it on top of diabetes treatment could take your levels lower than intended. The umbrella review advises careful monitoring for hypoglycaemia when herbal medicines are combined with diabetes medicines, because so little is known about how they interact. So speak to your pharmacist or GP before taking ginger shots regularly, and never change or stop a medicine without your doctor.
Most of this concern relates to concentrated supplements rather than ginger in food or drink, but direct evidence on shots is limited, so it's still worth the conversation. Our guides to turmeric and blood sugar and turmeric and diabetes medication cover the turmeric side of the same question.
Where does a ginger shot fit?
As one part of a healthy routine, never as a treatment.
Raw Turmeric & Ginger pairs ginger root and raw turmeric root at 15% each, cold-crushed with whole watermelon, pineapple, lemon, and pomegranate, with magnesium and vitamin C added. Its ingredients list includes no added sweetener, and like all our shots it's Sugarwise certified. It also carries our trade-secret BioMax Uptake Blend®, which includes black pepper, at a 0.1% inclusion.
Turmeric has its own blood sugar research, and independent researchers at Nottingham Trent University have studied our blends with professional footballers in the first clinical trial of our shots, which looked at recovery after matches. We're clearly not a neutral party, and none of our trials has measured blood sugar.
The takeaway
Ginger shots and blood sugar haven't been tested together, but ginger capsules have brought fasting blood sugar and HbA1c down modestly in trials of people with type 2 diabetes, with results that vary a lot. In people with normal blood sugar, the evidence so far shows no effect. Weight, diet, and activity remain the foundations, and anyone on diabetes medicines should check with a pharmacist or GP first.
If you enjoy ginger and want a simple daily habit, Raw Turmeric & Ginger is one 60ml shot with breakfast, with no added sweetener.
Frequently asked questions
Does ginger lower blood sugar?
In trials of people with type 2 diabetes, ginger capsules lowered fasting blood sugar and HbA1c modestly on average, though not every review agrees. In people with normal blood sugar, small studies haven't found an effect.
Can a ginger shot replace diabetes medication?
No. Ginger isn't a treatment for diabetes. Never change or stop a medicine without your doctor, and speak to your pharmacist or GP before adding ginger shots if you take diabetes medicines.
How much ginger was used in the blood sugar trials?
Most used 1,200mg to 3,000mg of ginger powder a day in capsules, for 8 to 12 weeks. That's a measured dose of dried ginger, which isn't directly comparable to fresh ginger juice in a shot.
Do ginger shots contain sugar?
Shots made with fruit contain natural fruit sugars, which the NHS counts as free sugars. A small shot sits well within the NHS suggestion of no more than 150ml of juice a day, best drunk with a meal.
Is ginger or turmeric better for blood sugar?
Both have been studied, mostly as capsule supplements in people with prediabetes or type 2 diabetes, and both have shown modest effects. Neither replaces treatment, and our guide to turmeric and blood sugar covers the turmeric research.
Can I take a ginger shot if I have prediabetes?
Ginger is safe in food for most people, but it won't replace the changes that matter most. Ask your doctor or nurse about the NHS Diabetes Prevention Programme, and mention any supplements or daily shots you take.
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