Are Wellness Shots Worth It?
Wellness shots have become super popular lately, with promises of packing a bunch of nutrients and health benefits into a tiny, convenient form. You can find them at juice bars, health food stores, and even supermarkets now. They claim to boost your immunity, give you more energy, help with digestion, and more. But are they really worth all the hype and money?
In case you don’t know, wellness shots are small, usually 1-2 ounce servings of concentrated juices made from ingredients like ginger, turmeric, lemon, wheatgrass, apple cider vinegar, and various vitamins and minerals. The idea is that these concentrated doses make it easy to get nutrients that might be tough to include in your regular diet.
Fans of wellness shots say they offer a bunch of health perks, such as:
Immune Support: Ingredients like ginger and turmeric are known for their anti-inflammatory and antioxidant properties, which can help boost your immune system.
Digestive Health: Apple cider vinegar and ginger are often praised for their positive effects on digestion and gut health.
Energy Boost: Vitamins and minerals found in wellness shots, like B vitamins, are said to help improve energy levels and fight fatigue.
Detoxification: Ingredients like lemon juice are believed to help detox the body, support liver health, and improve overall wellness.
To figure out if wellness shots really deliver on their promises, let's look at the science behind their key ingredients.
Ginger and turmeric are two of the most common ingredients in wellness shots, both known for their medicinal properties. A study in the Journal of Ethnopharmacology found that ginger has anti-inflammatory, antioxidant, and antimicrobial properties, which can support immune function and overall health. Similarly, turmeric contains curcumin, a compound with significant anti-inflammatory and antioxidant effects, as noted in a review in the Journal of Medicinal Food. However, while these ingredients are beneficial, it's not clear how much impact they have when consumed in the small quantities found in wellness shots.
Apple cider vinegar (ACV) is another popular ingredient, often touted for its digestive and detox benefits. Research in Critical Reviews in Food Science and Nutrition highlights that ACV can modestly impact blood sugar levels and may help with weight management through appetite suppression. However, the evidence supporting its detox claims is less strong, and too much ACV can cause side effects like tooth enamel erosion and digestive discomfort.
While the ingredients in wellness shots do have documented health benefits, the big question is whether taking them in shot form is the most effective and worthwhile method. The high concentration of ingredients means even a small amount can deliver a significant dose of nutrients. However, how well your body absorbs and uses these nutrients can vary. For example, the bioavailability of curcumin in turmeric is pretty low unless taken with black pepper or fat. Additionally, wellness shots can be pricey compared to other ways of getting the same nutrients. A single shot can cost anywhere from $3 to $7, which adds up if you drink them regularly. It might be more cost-effective to incorporate these ingredients into your meals or use supplements.
Keep in mind, wellness shots shouldn’t replace a balanced diet and healthy lifestyle. While they’re a convenient way to boost nutrient intake, relying only on them might mean neglecting other essential aspects of health, like eating a variety of foods, exercising regularly, and getting enough sleep.
Wellness shots can offer certain health benefits thanks to their high concentration of beneficial ingredients like ginger, turmeric, and apple cider vinegar. However, the scientific evidence suggests that while these ingredients are good for you, consuming them in shot form may not be much better than incorporating them into a well-rounded diet. Plus, you have to consider the cost and how well your body can absorb the nutrients.
If you’re looking for a quick and easy nutrient boost, wellness shots can be a helpful addition to your health routine. Just remember to use them as a supplement to, not a replacement for, a comprehensive approach to health and wellness.
References
Zhu, J., & Liu, C. (2017). The role of ginger in medicine and health: An ethnopharmacological review. Journal of Ethnopharmacology, 199, 224-237.Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Journal of Medicinal Food, 20(10), 918-931.Johnston, C. S., & Gaas, C. A. (2006). Vinegar: Medicinal uses and antiglycemic effect. Critical Reviews in Food Science and Nutrition, 46(5), 369-377.
