Want to get rid of muscle soreness? A daily ginger shot could help according to this expert

There’s no cure for delayed onset muscle soreness (commonly referred to as DOMS), but if you want to speed up your post-workout recovery, ginger could help, according to registered pharmacist Dipa Kamdar. The senior lecturer in Pharmacy Practice at Kingston University in England says a daily ginger shot “could be beneficial” in easing tight muscles and joints.

I spoke to Kamdar to find out exactly how ginger could ease DOMS, as well as its other health benefits.

Pain management

For muscle pain, a study published in The Journal of Pain found that taking 2g of ginger every day for 11 days could reduce soreness after a workout. The researchers believe that ginger can activate pathways in the nervous system that impact pain, and it could also reduce inflammatory chemicals, prostaglandins and leukotrienes.

“While longer-term use hasn’t been extensively studied, it’s plausible that continued daily intake like a ginger shot could maintain anti-inflammatory benefits,” says Kamdar.

“However, consistency may matter more than duration and it’s important to note that individual response varies, and more research is needed on long-term effects. Essentially, a daily ginger shot could be beneficial, but it’s best to monitor how your body responds over time.”

Nausea relief

If you’re feeling nauseous or have been vomiting, multiple clinical trials have shown consistent evidence that ginger could help reduce symptoms. It can even be beneficial during pregnancy, and in small doses for those who don’t respond well to anti-nausea medications, says Kamdar.

“A small dose typically refers to 250-500mg of ginger extract, taken up to four times daily,” says Kamdar. “Studies on nausea, especially in pregnancy or chemotherapy, often use doses around 1g per day, split into smaller portions,” she says.

Relieving colds

The anti-inflammatory and antimicrobial properties in ginger could help to soothe a sore throat, says Kamdar. She recommends adding ginger to your winter routine, putting it in teas—ginger chai is her favorite—soups and smoothies.

“When I’m unwell with a cough or cold I often soak freshly grated ginger in warm water overnight, then use the ginger water along with some honey and fresh lemon to help with the symptoms,” says Kamdar. “I find it really works, although it feels like it’s burning as it goes down your throat!”

Is ginger tea and fresh ginger as effective as a ginger supplement?

“Not always,” says Kamdar. “Supplements use standardised extracts with known concentrations of active compounds like gingerols and shogaols. Fresh ginger or tea may vary in potency depending on preparation, origin and dose.

“That said, ginger tea made with fresh root can still be effective for mild nausea and chewing raw ginger or using it in cooking may help, but the effects are less predictable than with supplements.

“So yes, ginger tea can help but it’s harder to control the dose compared to capsules used in clinical trials.”

Is there such a thing as too much ginger?

“Yes, too much ginger can cause side effects, especially in concentrated forms like juice or shots or even ginger extracts,” says Kamdar. “Ginger can cause stomach irritation or heartburn, and there is a possible increased bleeding risk if taken with anticoagulant medication.

“For most people, up to 4g of ginger per day is considered safe. Pure ginger juice is potent, so diluting it with water, lemon, or honey can reduce harshness and improve tolerability.”