Feeling stressed? You may find it helpful to consider ginseng. Ginseng is a light tan, gnarled root that resembles the shape of a human body. Ginseng has been used in traditional practices for thousands of years to support immunity, cognitive function, and overall well-being (1). Today, ginseng is often noted for its adaptogenic effects, which may help the body cope with physical, mental, and emotional stressors.
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What Is Ginseng?
Ginseng, translating to "essence of man" in Chinese, is a renowned adaptogenic herb in traditional practices, used to support energy and physical stamina. It is derived from the roots of plants belonging to the Panax genus. Within the ginseng family, various species exist, each with distinct characteristics. Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) stand out as the most widely utilized and extensively researched varieties. These plants possess unique chemical compositions, making them valuable in traditional and modern wellness practices. (1, 4)
One of the key components contributing to ginseng's properties is ginsenosides, a class of natural compounds called triterpene saponins found in the plant's roots. Some studies suggest that ginsenosides may have anti-inflammatory and antioxidant effects. The content and types of ginsenosides vary among different ginseng species, influencing their specific characteristics. American and Asian ginseng are both utilized to support energy levels, cognitive function, and the immune system. In traditional Chinese practices (TCM), Asian ginseng is considered warm and stimulating, whereas American ginseng is cool and calming.
The Top 4 Uses of Ginseng
Taken orally, ginseng is often promoted as a tonic to support overall well-being and resilience to stress. Some evidence suggests its use for various other reasons, including supporting the immune system, cardiovascular health, and physical and mental stamina. (3)
1. Cognitive Support and Mental Well-Being
Ginseng has garnered attention for its potential effects in supporting brain health and mental clarity. Some research findings suggest that ginseng may have positive impacts on cognitive function. Clinical studies have indicated that ginseng supplementation might support cognitive performance by reducing neurological oxidative stress. It is believed that ginsenosides and compound K play a role in ginseng's support of cognitive function, which encompasses thinking, communication, understanding, and memory. In controlled trials, participants who have consumed ginseng supplements have shown enhanced working memory and improved cognitive function later in life. (18)
Moreover, ginseng's adaptogenic properties are thought to help the body manage stress, which may contribute to improved mental well-being. In one study, Panax ginseng supplementation was associated with reduced circulating cortisol (the body's stress hormone) in response to physical stress.
Researchers have also explored its potential in supporting mood regulation, with some studies indicating a positive impact on mood.
2. Immune System Support
Ginseng's reputation for supporting the immune system is backed by a body of evidence exploring its potential immunomodulatory effects. These effects are attributed to ginsenosides, polysaccharides, and other bioactive compounds in ginseng roots. (33)
Several studies have suggested that ginseng supplementation may support the production and activity of immune cells, such as macrophages and T lymphocytes, which are vital components of the immune system. A clinical study with 100 participants showed that patients taking 2 grams of Asian ginseng daily for two months had increased levels of immune cells at the end of the trial compared to those taking a placebo. Ginsenosides, in particular, have been shown to support the body's defense mechanisms by enhancing the phagocytic activity of immune cells and increasing the production of cytokines, signaling molecules that regulate immune responses. (33)
This modulation of immune function may contribute to ginseng's ability to help the body manage infections. Several studies have explored the benefits of supporting immunity with ginseng. For example, a study of 227 healthy volunteers demonstrated that daily supplementation of 100 mg of ginseng extract for three months was associated with increased efficacy of the influenza vaccine. Participants taking ginseng had a lower incidence of cold and flu, higher antibody titers, and a higher level of natural killer cell activity. Another study suggested that ginseng may be a helpful adjunct to antibiotics for managing bacteria in patients with bronchitis.
3. Energy and Stamina Support
Ginseng has long been recognized for its potential to support energy levels and stamina, and numerous clinical studies have explored its effects in this area. These studies have often involved athletes and individuals engaged in high-intensity physical activities. Such trials have demonstrated mixed results, with some showing ginseng having no effect on physical performance and others suggesting supplementation may support aerobic exercise performance and endurance.
Ginseng's adaptogenic properties are believed to help the body adapt to physical stressors and may reduce feelings of fatigue and exhaustion. A 2018 systematic review concluded that both American and Asian ginseng may be viable options for managing fatigue in people with chronic illnesses. For example, women with multiple sclerosis taking Panax ginseng in a dose of 250 mg twice daily for three months reported a reduction in fatigue and an improvement in overall quality of life. Another clinical trial found that taking Panax quinquefolius in a dose of 1,000 mg twice daily for two months was associated with improved cancer-related fatigue scores.
Researchers have postulated that ginseng's potential anti-fatigue effects may stem from the ginsenosides' antioxidant properties and their ability to support mitochondrial function.
4. Cardiovascular Health and Blood Sugar Support
Ginseng has emerged as a promising natural option for promoting cardiovascular health and supporting blood sugar levels, with clinical studies offering insights into its effects in these areas. Some evidence suggests ginseng's potential to support blood pressure, improve blood circulation, and reduce risk factors associated with cardiovascular health.
Several trials have explored the impact of ginseng on blood pressure regulation, indicating that regular ginseng supplementation may lead to modest reductions in both systolic and diastolic blood pressure. These effects are believed to be mediated through the relaxation (vasodilation) of blood vessels and the promotion of vascular endothelial cell-derived nitric oxide secretion (22). Additionally, ginseng has been shown to have anti-inflammatory and antioxidant properties, which may be beneficial for overall cardiovascular health.
Using ginseng for blood sugar balance has also been explored in clinical studies, which have highlighted ginseng's potential to support insulin sensitivity and glucose metabolism. Ginsenosides, through their interaction with insulin receptors, may help enhance the body's response to insulin, thereby supporting better blood sugar control (33). This effect has been observed in individuals with type 2 diabetes as well as those at risk of developing the condition. Studies have reported reductions in fasting blood glucose levels and improvements in long-term glucose control markers among ginseng users (28, 32).
Safety, Dosage, and Consumption
Ginseng is commonly available in capsule or tablet form, standardized to ginsenoside content. Studies have shown that oral use of ginseng in doses varying from 200mg to 3 grams daily for up to six months is generally considered safe. There is little scientific data to support its safety when used for more extended periods. The most commonly reported side effect of ginseng is insomnia. Other potential side effects of ginseng include menstrual changes, breast pain, changes to blood pressure and blood sugar, headache, and digestive symptoms. (3, 13, 27)
Ginseng may interact with other medications. Before taking ginseng, consult a healthcare provider if you are taking digoxin, diuretics, MAOI antidepressants, antihypertensive medications, and warfarin. (3, 13, 27)
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Summary
Incorporating the wellness wonders of ginseng into your health regimen may offer various supportive benefits. Clinical studies have highlighted its potential to support cognitive function, promote mental well-being, support the immune system, and improve energy and stamina. Ginseng's active compounds, called ginsenosides, play a role in these health benefits, in addition to supporting cardiovascular health and aiding in blood sugar management. Its adaptogenic properties may help the body cope with stress, making it a valuable addition to a holistic health approach.
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