Updated: October 2026
In short: According to a 2024 meta-analysis of 27 studies, ginger may slightly lower weight, BMI and body fat percentage, but the researchers call for more high-quality studies. It's no weight-loss shortcut: the effect is small and shows together with diet, exercise and sleep. Tea bags contain much less ginger than the studies used, and caution is needed with medication.
Spicy, warming and great in soups and shots: ginger is popular, and online it's traded as a weight-loss trick. We look at the studies, show how much is in tea and shots, and say what you can expect.
Does ginger help with weight loss?
A little, but not on its own. Medical News Today describes a 2024 meta-analysis that evaluated 27 studies: ginger supplements were able to lower body weight, BMI and body fat percentage. The authors stress that more high-quality studies are needed before firm conclusions are drawn.
In everyday life that means: ginger is a nice addition, not a replacement for a calorie deficit. How to calculate your deficit is in the article Calculating a Calorie Deficit.
How much ginger is in tea and shots?
Medical News Today points out that ginger tea bags contain much less ginger than the amounts in the studies. The typical capsule dose mentioned there is up to 1,000 mg per day. To reach the effect seen in studies with tea, you would need large amounts.
| Form | Assessment |
|---|---|
| Tea bags | little ginger, mainly flavour |
| Fresh ginger in tea | steep for 10 minutes, more active compounds than in a bag |
| Ginger Shot | concentrated taste, only a small amount per serving |
| Capsules | high dose, discuss with a doctor |
The statement "more active compounds than in a bag" applies in general, because more plant material is used. You'll find concrete amounts on the packaging.
How do you use ginger in everyday life?
Most simply as a seasoning and a drink. For ginger tea, pour about 150 ml of boiling water over a finger-sized piece, sliced, and let it steep for 5 to 10 minutes. You can also add ginger to soups, curries, marinades and smoothies.
- Ginger tea instead of a sugary drink, unsweetened
- Ginger in vegetable soups and stir-fries
- Grate a piece of ginger into your smoothie
- Ginger Shot as a small morning ritual, not a shortcut
Important: ginger ale and sweetened ginger drinks are no weight-loss aid, as Medical News Today also warns.
What does a day with ginger that replaces sugary drinks look like?
In everyday life, ginger works mainly through what it replaces. A spicy tea tastes intense and needs no sugar. If that saves you lemonade, juice or sweetened coffee, you noticeably lower your calorie intake. The NHS names replacing sugary drinks as one of the easiest steps in weight loss.
| Time | Idea with ginger |
|---|---|
| Morning | warm ginger water with lemon, unsweetened |
| Midday | carrot ginger soup or vegetable curry |
| Afternoon | freshly brewed ginger tea instead of sweets |
| Evening | wok vegetables with fresh ginger, then tea |
That's how you integrate ginger without extra products. If you want some variety, you can add lemon, mint or turmeric.
How do you deal with promises online?
With scepticism towards anything that promises fast weight loss from a single food. Even though the meta-analysis shows positive signals, the authors stress the limited quality of the studies. It's worth asking: how many participants, how long, which dose, and was diet changed as well?
If you like ginger, use it. If not, you're not missing anything decisive. The overall picture of deficit, exercise and sleep stays what counts.
What side effects can ginger have?
At higher doses, irritation in the mouth and throat, heartburn and diarrhoea can occur. Ginger can also lower blood pressure and blood sugar, increase the risk of bleeding and possibly affect heart rhythm. That's what Medical News Today describes.
If you take blood-thinning medication, medication to lower blood sugar or for high blood pressure, talk to your doctor before taking ginger supplements. This also applies before surgery. In normal kitchen amounts, ginger is usually unproblematic.
What about frank.'s Ginger Shots?
Our Organic Ginger Shots come in three flavours: Immunity with orange, turmeric and pepper, Energy with guarana, mate, aronia and passion fruit and Relax with ashwagandha, blueberry and lavender. A box of 7 costs €18.
We don't promote the shots for weight loss. The shots are a taste experience and a ritual, like a small espresso. If you want to count them in your deficit, check the nutritional values of the respective flavour on the product page.
What counts for weight loss more than ginger?
The same as always: a moderate deficit of about 500 to 600 kcal per day, regular meals, 150 minutes of exercise a week and good sleep. Medical News Today stresses that ginger works best as part of a comprehensive lifestyle, with diet, exercise, sleep and realistic goals.
More everyday ideas: Basic Rules of Weight Loss and the Meal Plan for Weight Loss.
Who should be careful with ginger?
People with gallstones, stomach problems or clotting disorders, as well as pregnant women and people who take medication regularly, should only use ginger in higher amounts after medical advice. If you're facing surgery, ask too.
In the kitchen, small amounts are enough. You'll find more on spiciness and tolerance in the article Is Spicy Food Good for Your Body?
Matching picks from frank.
Our Ginger Shots come as Immunity, Energy and Relax, also as the 1-Week Shot Cleanse with three different shots per day.
You might also like
- SPICY FOOD: Is Spicy Food Good for Your Body?
- Ginger Shot - What's Inside!
- Basic Rules of Weight Loss
Frequently asked questions about ginger for weight loss
How much ginger a day is okay?
In kitchen amounts, ginger is usually unproblematic. For capsules, Medical News Today names a usual dose of up to 1,000 mg daily; if you take medication, ask a doctor first.
Does ginger make you slim?
No. In studies it can lower weight and body fat slightly, but the effect is small and the study quality limited.
Is ginger tea suitable for weight loss?
Unsweetened ginger tea is a low-calorie drink and can replace sugary drinks. Tea bags contain little ginger; freshly brewed with a piece of root it's more intense. You shouldn't expect a weight-loss effect from tea alone.
Can I eat ginger every day?
In normal amounts, yes. With stomach problems, gallstones and medication, ask first.
Are Ginger Shots healthy?
The shots are a tasty drink with ginger. We don't claim any effect on weight. A balanced diet remains decisive.
Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
