What Are the Health Benefits of Ginseng?

Ginseng has been used for centuries in traditional medicine, and it is now one of the most popular herbal supplements. But what exactly does it do, and is it really effective? From boosting energy and immunity to possibly supporting heart health and brain function, many credit ginseng with a wide range of benefits. Here's what you should know before adding it to your wellness routine.

What Is Ginseng?

Ginseng is a herb with medicinal properties commonly used in traditional Chinese medicine.

The ginseng plant has yellow-green leaves and red berries. Ginseng root is used to make ginseng extract for health purposes. The gnarled ginseng root resembles the human body in shape, with two arms and two legs. This led early practitioners of complementary and alternative medicine to believe that it could treat many health problems.

Many believe this popular supplement can improve immunity, reduce fatigue, enhance physical performance, lower blood sugar levels, control high blood pressure, manage inflammatory diseases, treat erectile dysfunction, and more.

More recently, complementary and integrative health experts have called ginseng an adaptogen. This is because it may help the body adapt to or cope with physical and mental stress. It has led ginseng to be one of the most commonly used dietary supplements worldwide.

However, many of these ginseng benefits are not generally recognized as being supported by strong scientific evidence and extensive clinical trials. Additionally, the effectiveness of ginseng can vary depending on the species, preparation method, and individual health status.

Types of Ginseng

Ginseng is obtained from the root of a plant belonging to the genus Panax. There are several species of Panax ginseng, such as:

Asian or Korean ginseng (P. ginseng)
South China ginseng (P. notoginseng)
Wild American ginseng (P. quinquefolius)

Both American and Asian ginseng contain ginsenosides, gintonin, and saponins, which scientists believe are the active ingredients responsible for the medicinal effects of ginseng products. Other ingredients in ginseng include flavonoids, peptides, glycans, B vitamins, maltol, and polysaccharides.

Note: Siberian ginseng (Eleutherococcus senticosus) is a different plant with different active ingredients; therefore, it is not classified as ginseng.

Health Benefits of Ginseng

Boosted Immune System

Asian ginseng may boost immunity by increasing the number of immune system cells. Some randomized controlled trials have found that taking a ginseng supplement may reduce the frequency and severity of upper respiratory tract infections, such as the common cold and flu. Moreover, people who take ginseng tend to experience less severe colds and recover more quickly.

In addition, studies suggest that ginseng may improve the body’s immune response to the flu vaccine. One study found a 67% decrease in the incidence of colds and flu in the ginseng group compared to the placebo group after receiving a flu vaccination.

Antioxidant Properties

Ginseng may have antioxidant properties. Antioxidants are substances that help the body eliminate harmful molecules called free radicals, which can cause damage to cells. Free radicals are believed to contribute to many chronic medical conditions, such as diabetes and heart disease.

Ginseng may even help increase hair growth, improve scalp health, and prevent hair loss due to these antioxidant effects.

Heart Health Benefits

High cholesterol and high blood pressure are leading risk factors for heart disease. There is some evidence that ginseng may decrease LDL (bad) cholesterol and increase HDL (good) cholesterol.

The effects of ginseng on blood pressure are not straightforward. Some studies suggest it lowers blood pressure, while others indicate it raises it. The dose of ginseng may also play a role, with research suggesting that usual doses of ginseng increase blood pressure, but high doses lower it. More research is needed to understand these effects fully. Given the potential impact on blood pressure, patients with hypertension need to consult a healthcare provider before using ginseng.

Blood Sugar and Type 2 Diabetes

It's important to note that American ginseng may lower blood glucose levels in people with type 2 diabetes, while some studies have found that Asian or Korean ginseng causes blood sugar levels to rise. This difference may be due to the different ginsenosides present in American and Asian ginseng. Due to these conflicting findings, ginseng is not currently recommended as a routine supplement for diabetes management without medical supervision.

Mental Performance

Taking ginseng may improve alertness, concentration, and memory, while also enhancing cognitive function and learning. These effects may be more pronounced when Asian ginseng is taken with Ginkgo biloba. Further research is needed to understand the effects of ginseng on mental function. One small study suggested improvements in abstract thinking, but it did not improve reaction time or concentration.

Improved Strength and Endurance

Animal and human studies on the ability of ginseng to enhance athletic performance have yielded mixed results. Some researchers have found that ginseng improves strength, endurance, agility, and reaction time, while others have found no effect on physical performance. Nonetheless, many athletes take ginseng to boost strength and endurance.

Mental Health Benefits

Ginseng is called an adaptogen because it helps people cope with physical and mental stress. These effects are difficult to measure, but many people report improved sleep, increased energy, better sexual function, and overall better well-being, as well as increased satisfaction and quality of life, after taking ginseng supplements.

Improved Sexual Health

Animal studies have shown that ginseng can increase sperm production and sexual performance. As a result, ginseng is widely used to improve sexual performance, although there isn’t much research to support this claim in humans.

Decreased Cancer Risk

Several studies have found that ginseng may lower the risk of certain cancers, including lung cancer, liver cancer, ovarian cancer, pancreatic cancer, and stomach cancer. One study even found that taking ginseng only three times a year can significantly reduce the risk of cancer.

While some studies show an association between ginseng use and a reduced cancer risk, causality has not been established, and other lifestyle factors may also contribute.

Studies also suggest that ginseng may slow or stop tumor growth, but more research is needed. If you are a cancer patient, do not take dietary supplements like ginseng without talking to your doctor.

Decreased Menopausal Symptoms

Two studies have shown that Korean ginseng can reduce menopausal symptoms and depression and improve mood and overall well-being when taken with other vitamin and mineral supplements. Other studies have found no effect.

Attention Deficit Hyperactivity Disorder (ADHD)

The results of one preliminary study suggest that taking wild ginseng and Ginkgo biloba can help people with ADHD. Because data are minimal to support the use of ginseng for ADHD, talk with your doctor about ginseng supplementation.

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Recommended Dosages of Ginseng

Dosage Forms

White ginseng (dried ginseng) and red ginseng (unpeeled, steamed, and dried root) are available in water, alcohol, and water-alcohol liquid extracts. You can also get ginseng extract in capsule or powder form. In addition, you can purchase fresh ginseng root to make decoctions and teas by boiling the root in water.

Usual Dose and Tips

The general dose range of ginseng in adults is 200 mg to 600 mg per day.
Many people take ginseng in cycles, taking it for 3 weeks and then taking a break for 3 weeks.
Experts advise taking ginseng with food to avoid hypoglycemia (low blood sugar).
You should stop taking ginseng at least 7 days before a surgical procedure. Ginseng can increase the risk of bleeding due to blood-thinning effects.
Do not give ginseng or other herbal supplements to a child without a healthcare provider’s approval.
If you take prescribed drugs or over-the-counter medications, check with your healthcare provider before taking ginseng to avoid drug interactions.

Choosing Ginseng Supplements

Read the product label carefully to make sure you are buying the type of ginseng you want. Asian ginseng is also known as Korean ginseng, red ginseng, or Panax ginseng. American ginseng is also known as wild ginseng or Panax quinquefolius.

Ginseng Safety and Risks

Potential Side Effects

Reported side effects of ginseng include:

High blood pressure
Anxiety
Insomnia
Restlessness
Headache
Vomiting
Diarrhea
Abnormal excitement or euphoria
Nosebleeds
Vaginal bleeding
Breast pain

Who Should Not Take Ginseng?

Children, pregnant women, and women who are breastfeeding should not take ginseng.

You should not take ginseng without a doctor’s approval if you have any of the following health conditions:

High blood pressure
Diabetes
Bipolar disorder
A history of breast cancer
A history of autoimmune diseases, including:

Frequently Asked Questions

Are Ginseng and Ginger The Same?

Ginseng and ginger are both popular medicinal plants used to treat various ailments, but they are not the same. Ginseng is often used to boost energy, cognitive function, and the immune system. Ginger is commonly used for digestive benefits, particularly to relieve nausea and motion sickness.

Why Is Ginseng So Expensive?

One of the reasons ginseng is so expensive is that it is not ready for use in health purposes until the plant has grown for about six years. Moreover, farmed ginseng is not easy to grow and is a high-risk crop. Prices of ginseng products can vary widely based on the species, purity, and quality of ginseng.

Is There Fake Ginseng?

The high cost of ginseng is a strong driver for intentional adulteration and fake ginseng. Always buy dietary supplements like ginseng from reputed manufacturers who send their products for testing to a trusted third party.

Why Would A Man Take Ginseng?

Some studies have found that ginseng increases libido (sex drive) and helps men with erection problems.

Does Ginseng Increase Testosterone?

Yes, some studies suggest that ginseng, particularly Panax ginseng (also known as Korean ginseng), may help increase testosterone levels in men. However, the evidence is not entirely consistent, and further research is needed.

How Long Does It Take To Feel the Benefits of Ginseng?

Some people report feeling the benefits of ginseng within 24 to 48 hours. This herb does not necessarily need to build up in the body to have its effects.

Is Ginseng Good For The Liver?

Research suggests that ginseng is beneficial for the liver, including a role in regulating liver function and treating conditions such as hepatitis, hepatotoxicity, fibrosis, cirrhosis, liver failure, and hepatocellular carcinoma.

Is Ginseng Good For Your Kidneys?

While ginseng, particularly Korean red ginseng, may have potential benefits for kidney health, more research is needed to confirm its efficacy and safety. The National Kidney Foundation warns against people with kidney disease from using supplements like ginseng, as they can interact with medicines used to treat kidney disease.

What Does Ginseng Do For The Gut?

Researchers have found that ginsenosides in ginseng may help to regulate intestinal flora, promote probiotic activity, restrict the growth of harmful bacteria, and increase the diversity of the gut microbiome.