Wellness shots: Quick boost with hidden risks

According to the World Health Organisation (WHO), health is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. 

With the growing demand for good health and wellness in recent years, consumers are constantly in search of new and natural methods to achieve nutritional and emotional balance through food and beverages.

Hence, importance has been placed on natural raw materials or minimally processed products, especially those that are plant-based.

One convenient way consumers enhance their nutrition and well-being is by including fruits and vegetables in the form of juice in their daily consumption. 

The term "wellness shots" has become a popular trend among health enthusiasts and the general public.

These are small, concentrated doses of nutrients, often found in health food stores, juice bars, and sometimes homemade remedies, which promise a quick and convenient way to boost health.

Wellness shots are typically made from a blend of fresh, nutrient-rich herbs, spices, extracts, vinegar, fruits, and vegetables.

Common ingredients include ginger, turmeric, apple cider vinegar, and various vitamins preferred by the consumer. 

The vibrant colours and robust flavours make them an attractive option for those looking to enhance their well-being quickly.

Nutrition

Wellness shots are incorporated as supplements into existing diets and lifestyles. The fruits and vegetables used in making these wellness shots are rich in fibre and vitamins, which are essential for the human body.

They are associated with a decrease in many diet-related chronic conditions, such as, cardiovascular diseases, diabetes, obesity, hypertension and some forms of cancer.

However, while encouraging the consumption of fruits and vegetables in the form of wellness shots, these should not replace a well-balanced diet.

These shots are marketed and consumed for targeted benefits, such as, boosting the immune system, promoting digestion, reducing inflammation, providing energy, offering antioxidants, improving skin problems and supporting overall wellness.

Hidden risks

Despite the appealing benefits, wellness shots are not without their risks.

The replacement of whole fruits and vegetables with wellness shots may lead to either over or underconsumption.

WHO recommends at least 400g or five portions of fruits and vegetables daily for adults. Replacing fruits and vegetables with wellness shots may result in over or under-consumption of these portions. 

Levels of toxicity may occur with frequent consumption of wellness shots (overdose). Implications regarding the combination of ingredients may inhibit their potency.

Without in-depth knowledge of the benefits of these ingredients, combining them with the intention of targeted benefits may be impeded.

For example, while ginger is known for its digestive and anti-inflammatory properties, consuming it in high doses can cause or worsen heartburn, diarrhoea, or upset stomach.

Similarly, apple cider vinegar, often touted for its weight loss benefits, can damage tooth enamel and cause low potassium levels or skin irritation.

Wellness shots often have high added sugar content, which may not be ideal for everyone. High sugar content could lead to an increased risk of or worsen existing chronic conditions such as diabetes when frequently consumed.

The lack of fibre in these shots compared to whole fruits may lead to constipation if consumed often. Due to the fresh ingredients used in making these products, they are prone to spoilage if not consumed quickly or refrigerated properly.

These shots are mostly costly compared to supplements and whole fruits, as they require more ingredients to make those concentrated portions. 

Regulation

One of the significant concerns with wellness shots is the lack of regulation. Manufacturers are not required to provide information on the effectiveness of these dietary supplements.

The health claims provided often come from small studies, health enthusiasts, anecdotal evidence, influencers, and fitness coaches, in whom consumers have high levels of trust.

This lack of oversight means that consumers may not always know what they are getting or the potential risks involved. It's essential to consult with a healthcare professional (Dietitians) before adding these shots to consumers’ daily diet, especially if there are underlying health conditions or consumers are on medications for a pre-existing health condition. 

The writers are with the Department of Dietetics,
School of Biomedical and Allied Health Sciences, 
College of Health Sciences, University of Ghana.
E-mails: ephyaansomaa@gmail.com/feahayford@ug.edu.gh