Everyone has heard of ginseng – the root of youth and energy. Known for centuries in China and Korea in the last century, it has become a hit on the world market for health products. For more than a quarter of a century, it has been a major ingredient in specialized sports supplements produced around the world. It is given the properties of a strong energy and adaptogen.
Panax ginseng (Korean or Chinese) will be the focus of this article. This variety of ginseng is also called “true” ginseng because it is the most researched and proven member of the “ginseng” family, which is emerging as an effective means of improving mood, immunity, cognitive abilities and libido.
Table of Contents
What is ginseng?
Ginseng is the collective name of a group of plants known since ancient times: Eleutherococcus senticosus (Siberian ginseng); Panax quinquefolium (American ginseng); Panax ginseng (Korean or Chinese ginseng); Panax japonicum (Japanese ginseng).
Panax ginseng is the most widely used type of ginseng. There is no direct botanical link between Eleutherococcus and Panax. Siberian ginseng is a plant from a different family and its name is rather metaphorical. The same goes for ashwagandha, which is called “Indian ginseng. The long jack (Tongkat ali) is called Malaysian ginseng, and the maca is called Peruvian ginseng.
These are different plants with almost overlapping effects and the name ginseng. in this case has a social character.
The closest to Asian ginseng is the American, as the two species are characterized by similar biocomponents, but in different proportions, which may play a role in the final effect. Asian ginseng itself is divided into “red” and “white”. These varieties are based on the process of processing the herb, similar to the tea from Camellia sinensis, which is extracted from one plant, but due to the methods of processing it is divided into green, black and white.
Red ginseng is steamed and then dried, this process altering some of the bioactive components in favor of the anti-inflammatory effect of the herb. Additional fermentation enhances the anti-inflammatory properties of ginseng.
Red ginseng is characterized by a higher concentration of bioactive ginseng. White ginseng is cultivated and air dried. It is characterized by white or light yellow color and has less active components.
Ginseng is an herb that stands out with many active ingredients. At the heart of the beneficial effect are a group of steroid saponins, also called ginsenosides. There are over 100 different ginsenosides, and they make up to 20% of the active composition of the herb.
Other active ingredients are polynes, polysaccharides, oligosaccharides, beta-glucans and the amino acids L-arginine and gaba.
What is its main physiological effect?
Toning. Acts as an adaptogen. Encourages the body to prefer fatty acids instead of glycogen in energy production processes. Because of its ability to lower the levels of the hormone cortisol (an insulin suppressing hormone) in the bloodstream, ginseng is dangerous for people with hypoglycemia! In people with chronic hypoglycaemia, ginseng should only be taken with a prescription.
It is believed that the main culprit for the positive effects of ginseng are ginseng saponins. They are characterized by a relatively easy and fast metabolism in the human body, as the main ginseng is metabolized by bacteria in the small and large intestine. After entering the stomach, the active substances move with the fluids, gradually entering through its walls, the duodenum and especially into the small intestine.
The main observations in in vitro studies prove that ginsenosides have the strongest effect on the enzymes CYP1A1 CYP1A2. These are two types of aromatase. No ginsenoside is able to act on its own, while a strong effect is observed when combining different varieties. The enzymes CYP1B1 and cytochrome P450 are also affected.
Proven and potential benefits in humans
Carbohydrate metabolism
Ginseng affects glucose metabolism in humans, although the effect is rather insignificant in healthy people. It has been found that the herb significantly lowers fasting blood sugar levels in diabetics, while this effect can be observed in healthy people only after a high dose.
So far, there is no solid evidence that ginseng affects insulin sensitivity, but such a possibility is allowed. It does not affect insulin levels, although it improves the overall glycemic profile in diabetics.
Neurological and cognitive effect
The use of doses of at least 400 mg daily of ginseng significantly improves cognitive abilities, with the strongest effect on short-term memory and response time. It is enhanced when combined with ginkgo biloba. It is assumed that ginseng may not directly affect brain function, and this cognitive stimulation is due to the strong anti-fatigue properties. The plant is characterized by the delay of cognitive decline with aging. It may be due to the antioxidant effect on the brain.
Ginseng is one of the few herbs that effectively affects mood. Clinical data to date have clearly established that the herb successfully counteracts depressive states and enhances calm. The antidepressant effect has also been linked to the herb’s ability to suppress menopausal symptoms, suggesting that it may be stronger in women.
Immunostimulating and anti-inflammatory effect
Ginseng has an antioxidant effect. It increases all three major antioxidants in the human body – glutathione, superoxide dismutase and catalase. Intake of the herb reduces the total oxidation in the body. A significant anti-inflammatory effect is also demonstrated, with the pro-inflammatory cytokine interleukin-6 being most strongly regulated. Interestingly, the property of ginseng to enhance the response of antibodies in the immune system when taken before vaccination. This property enhances the effect of the vaccine.
Ginseng also reduces DNA damage in lymphocytes, which may be due to its anti-cancer properties. At this stage, there are observations and significant evidence that ginseng can reduce the risk of developing certain types of cancer. The strongest evidence is for cancer of the pancreas, ovaries and colon, but it is thought that the overall risk of cancer may be reduced. The risk is reduced to 50%.
Cardiovascular system
Ginseng has a small effect on blood pressure, most significantly lowering it in individuals with high blood pressure. In general, the herb is not recommended as a means of lowering blood pressure. On the other hand, the plant successfully improves blood flow in the body, which is due to its effect on erections. The herb also affects the lipid profile in the blood. While the increase in “good” cholesterol is negligible, there is a decrease in “bad” cholesterol. The effect on triglycerides is negligible.
Impact on physics and sports performance
Ginseng is believed to improve controversial performance due to its significant adaptogenic and anti-fatigue properties. Studies to date have confirmed that it can directly lower lactic acid levels during physical activity, and this effect is stronger in high-temperature training. Ginseng also significantly lowers biomarkers of muscle damage. If a high pre-workout dose is taken, reduced creatine kinase levels are noted up to 72 hours after physical activity.
However, it is debatable whether the herb increases athletic performance and in particular anaerobic and aerobic endurance. So far no direct effect has been established and it is believed that the herb itself does not stimulate physical endurance through direct mechanisms. Much of the stimulant properties are due to the anti-fatigue and anti-stress effects that are typical of adaptogens.
Reproductive system
Ginseng is a popular tonic for improving sexuality and treating certain sexual problems in traditional medicine. Science has so far confirmed that the herb effectively treats erection problems, with a daily dose of 3 grams of powder being completely effective. The herb can also increase sexual desire, but it is believed that this effect is strongest in menopausal women, while it is completely absent in young men. Ginseng does not directly affect testosterone in healthy men, but it does increase it in infertile men. It also regulates testicular damage. Ginseng does not significantly affect other sex hormones.
General tonic effect
Ginseng is an adaptogen and as such has an anti-stress and tonic effect. Observations on healthy individuals come more from practice. Clinical observations confirm that ginseng improves the overall tone and happiness of individuals who have suffered from a particular disease. The herb has a quick and sharp anti-stress effect in difficult situations and sudden stress. Adaptogen can have a positive effect on sleep, but only in some special cases. For example, ginseng improves sleep during the first night after traveling and spending the night in a new place. This makes it a particularly suitable adaptogen for frequent travelers.
Potential benefits based on animal studies and in vitro
- Increased or increased appetite, depending on the disease state;
- Neuroprotective properties in the brain;
- Helps withdraw from drugs;
- Improving skin quality and removing wrinkles;
- Enhance hair growth;
- Improving hearing and ear function;
- Protective effect against ulcers and colic after use of nonsteroidal anti-inflammatory drugs or alcohol.
What are the optimal doses?
Most experts recommend doses between 1 and 2 grams of dried Panax ginseng root or about 200-400 mg of extract (with a concentration of 2 to 7%) daily for 15-20 days, followed by a month of bosom in its intake. 400 mg of extract is the most suitable daily dose to stimulate cognitive abilities. These doses are for general preventive use. A single dose during the day is sufficient.
For some medical conditions, up to 3 grams of extract per day is used, divided into 3 doses. Eleutherococcus senticosus is usually taken in doses of 2 to 3 grams of dried root or 300 to 400 mg of dry extract per day. The scheme of reception is the same – 15-20 days, followed by a month of bosom.
Possible harmful / side effects
In low doses, ginseng raises blood pressure. With increasing doses, a gradual decrease in blood pressure is observed. More than 40 studies on ginseng so far have shown that it is safe for human use. The main side effects that occur in some of the tested subjects are nausea, vomiting, abdominal pain, diarrhea and cramps. One case of hypoglycaemia has been reported in a patient with type 2 diabetes.
Ginseng is not toxic. Even high doses up to 6 grams for 2 months do not increase the markers of toxicity. At this stage, we do not recommend the use of ginseng by pregnant women. In-vitro studies have shown that the herb can damage the fetus or embryo. So far, there is no evidence of such an effect in a living organism, so our recommendation is purely preventive. One case of gynecomastia was reported while taking red ginseng. Gynecomastia occurs in a 12-year-old boy and the scars disappear after stopping the intake. It is too early to confirm a link between ginseng and gynecomastia.
Which preparations are the main source of ginseng?
Herbal products – teas, tinctures. Nutritional supplements – granules, dry extract, powder, tablets, capsules, liquid extract. The most common is ginseng capsules, with doses ranging between 200 and 500 mg per extract or powder. NOW Foods offers Panax Ginseng in excellent quality in the form of capsules. Ginseng is often used in some combination products. Increasingly, you can find ginseng in multivitamin sports formulas such as NOW Men’s Extreme Sports Multi and Eco Green Multi, or men’s tonic formulas such as Mens virility power. Ginseng is an excellent addition to energy products, such as NOW Energy.
What to combine the herb with?
Ginseng combines well with another popular herb such as ginkgo biloba. The two herbs have a synergistic effect and mutually reinforce their effect, and their combination has a stronger effect on cognitive abilities. Ginseng is a classic adaptogenic product and as such can be combined with other adaptogens such as rhodiola, ashwagandha, eleuthero and maca. To stimulate libido and improve sex life, ginszng is successfully combined with Long Jack, poppy and tribulus.
Why take it?
Taking it in isolation would help novice athletes (especially the elderly) in their first month, improving the adaptability of their bodies. Studies show that they most increase the aerobic capacity of the lungs, the aerobic endurance of their muscles, motivating them and helping to burn fat. Many bodybuilders have lowered immunity. Taking ginsng will compensate for the negative effect of heavy strength training, making their antibodies more and more viable.
Sources used :
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- Yun TK Brief introduction of Panax czcC.A. Meyer . J Korean Med Sci. (2001)
- Jia L, Zhao Y Current evaluation of the millennium phytomedicine–ginszczeng (I): etymology, pharmacognosy, phytochemistry, market and regulations . Curr Med Chem. (2009)
- Kitagawa I, et al Chemical studies of crude drugs (1). Constituents of Ginsecxcng radix rubra . Yakugaku Zasshi. (1983)
- Nag SA, et al Ginsenosides as Anticancer Agents: In vitro and in vivo Activities, Structure-Activity Relationships, and Molecular Mechanisms of Action . Front Pharmacol. (2012)
- Sun L, et al Structural characterization and immunostimulatory activity of a novel linear α-(1 → 6)-D-glucan isolated from Panax ginscxeng C. A. Meyer . Glycoconj J. (2012)
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- Lee NH, Son CG Systematic review of randomized controlled trials evaluating the efficacy and safety of ginsecxcng . J Acupunct Meridian Stud. (2011)
- Kim JY, et al Beneficial effects of Korean red ginsecxcng on lymphocyte DNA damage, antioxidant enzyme activity, and LDL oxidation in healthy participants: a randomized, double-blind, placebo-controlled trial . Nutr J. (2012)
- Liu P, et al Effects of ginsenoside Rg1 on postimplantation rat and mouse embryos cultured in vitro . Toxicol In Vitro. (2006)
- Kennedy DO, Scholey AB, Wesnes KA Modulation of cognition and mood following administration of single doses of Ginkgo biloba, ginscxceng, and a ginkgo/ginsencxcg combination to healthy young adults . Physiol Behav. (2002)
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