Ginseng: Uses, Potential Health Benefits, and Side Effects

Ginseng is a traditional herb that has been used in Asia and North America for centuries. Studies suggest it has been researched for its potential to influence immunity, energy levels, and cognitive function. This article explores research-backed uses, traditional applications, and potential effects of ginseng. We will delve into the science-backed benefits, forms, dosage considerations, and possible side effects of this revered root.

What is Ginseng?

Ginseng is a slow-growing perennial plant, renowned for its fleshy roots, which have been utilised in traditional Asian and North American medicine for thousands of years. There are two primary types of ginseng:

1. Asian ginseng (Panax ginseng)
2. American ginseng (Panax quinquefolius)

While both types share similar properties, they are often classified differently and may differ in their strength, effect, and preferred use. Asian ginseng is generally considered more stimulating, while American ginseng may have a milder, calming effect. The main active compounds are called ginsenosides, which are believed to be responsible for the root’s health-promoting properties [9].

Potential Health Benefits of Ginseng

Ginseng, a revered herb in traditional medicine, offers numerous potential health benefits that may enhance overall well-being and vitality. It is classified as an adaptogen, meaning it may help the body better cope with physical and mental stress [8].

Here are key areas where ginseng has demonstrated potential benefits:

1. May Support Immune Function

Ginseng may help strengthen your body’s natural defences by increasing the number of immune cells in your bloodstream or by modulating the production of inflammatory markers [1]. By enhancing your immune system’s response to vaccines and external threats, ginseng may potentially lower your risk of contracting common illnesses like cold and flu. Incorporating ginseng into your wellness routine may provide an extra layer of protection for your immune health, though it is not a substitute for standard preventative measures or medical treatment [1].

2. May Help Regulate Blood Sugar

For individuals with diabetes or those at risk of developing the condition, ginseng may offer a complementary approach to managing blood sugar levels. A systematic review and meta-analysis of clinical trials found that ginseng supplementation may significantly improve fasting blood glucose levels and insulin resistance in people with type 2 diabetes and prediabetes [2]. By improving insulin resistance and optimising glucolipid metabolism, ginseng has the potential to support healthy glucose regulation in the body. It is crucial to understand that it should be considered complementary to, not a replacement for, medically supervised diabetes management.

3. May Improve Cognitive Performance

Asian ginseng, in particular, has been associated with improved cognitive performance. Research suggests that the ginsenosides in Panax ginseng may offer neuroprotective benefits and enhance cognitive functions like memory, attention, and executive function, particularly in those with mild cognitive impairment or subjective memory complaints [3], [10]. Its antioxidant properties may contribute to enhanced memory, concentration, and overall mental acuity.

4. May Help Reduce Inflammation

Chronic inflammation lies at the root of many health issues, but ginseng may offer a natural solution to combat this problem. With its potent anti-inflammatory effects, ginseng can help regulate pro-inflammatory cytokines and other signalling molecules involved in the inflammatory response [4]. By reducing inflammation, ginseng may alleviate symptoms associated with various inflammatory conditions and promote overall well-being.

5. May Reduce Fatigue

If you frequently battle with fatigue, ginseng may provide a much-needed energy boost. This adaptogenic herb is known for its ability to alleviate exhaustion, whether it stems from physical exertion or disease-related factors, such as cancer-related fatigue [10]. By improving energy metabolism and reducing oxidative stress, ginseng can help you combat fatigue and maintain optimal vitality throughout the day.

6. May Support Male Sexual Health

For men dealing with erectile dysfunction, Asian red ginseng has been traditionally used as a natural remedy. A comprehensive review suggests that ginseng’s components may improve erectile function by influencing nitric oxide production, which helps relax vascular smooth muscle [5]. While individual results may vary, incorporating ginseng into a holistic approach to sexual health may yield positive outcomes.

7. May Have Antioxidant and Cancer-Protective Properties

Ginseng contains potent antioxidants that help protect cells from damage caused by free radicals [6]. Preliminary studies suggest that Asian ginseng may have potential cancer-protective properties, particularly in relation to lung and liver cancer. While more research is needed to confirm these findings and establish its role in cancer prevention or treatment, the antioxidant and anti-inflammatory effects of ginseng may contribute to its potential role in reducing cancer risk [6]. Incorporating ginseng into a balanced lifestyle may offer an additional layer of protection against certain types of cancer.

8. May Help Alleviate Stress and Promote Emotional Balance

In today’s fast-paced world, stress has become a common concern for many individuals. Ginseng, with its adaptogenic properties, can help your body better cope with stress by modulating the body’s stress response systems, leading to a potential reduction in perceived stress [8]. By reducing the impact of stress on your physical and mental well-being, ginseng may help you maintain a greater sense of balance and resilience in the face of daily challenges. It may also help regulate mood and reduce symptoms of anxiety or mild depression by modulating neurotransmitters and improving resilience to stress [10].

9. May Support Heart Health

Maintaining a healthy heart is crucial for overall well-being, and ginseng may offer some support in this area. Acting as an antioxidant, ginseng has the potential to improve cardiovascular symptoms and cholesterol levels, and has been studied for its potential effects on blood pressure and platelet aggregation [4]. However, its impact on blood pressure can vary, and it should be used cautiously by those with cardiovascular conditions [9]. By incorporating ginseng into a heart-healthy lifestyle that includes a balanced diet and regular exercise, you may be taking a proactive step towards supporting your cardiovascular health.

Common Forms of Ginseng

Ginseng is available in several forms:

• Ginseng Root: The dried root is often boiled for tea or consumed in its whole form.
• Ginseng Tea: Traditional preparation using sliced or powdered root.
• Ginseng-Infused Products: Including oils, tonics, or herbal formulations.
• Encapsulated Extracts/Tablets: Offering standardised dosages of ginsenosides.

Ginseng Dosage

There is no standard dosage of ginseng, but typical amounts range from:

• 200–400 mg of Panax ginseng extract daily, standardised to contain a specific amount of ginsenosides [9].
• 0.5–2 g of raw root daily.

Dosage may vary based on formulation, concentration of active compounds, and individual health conditions. It is recommended to use ginseng for short periods and consult a healthcare provider before using it for extended periods.

Ginseng Side Effects and Precautions

Ginseng is generally well-tolerated, but some people may experience side effects. The most common side effect reported is insomnia, which is generally associated with the stimulating properties of Asian ginseng [9].

Other potential side effects include:

• Insomnia
• Headaches
• Stomach upset
• Dizziness
• Menstrual irregularities

Ginseng may interact with several prescription and over-the-counter medications, including:

• Blood thinners (Anticoagulants): Ginseng may enhance the effects of these drugs, increasing the risk of bleeding.
• Diabetes medications (Hypoglycemics): Ginseng can lower blood sugar, potentially causing hypoglycemia when combined with these medicines.
• Antidepressants (especially MAOIs): Combining ginseng with MAOIs may increase the risk of side effects like headache or mania. Consult a physician before combining.

Pregnant or breastfeeding women, children, individuals with hormone-sensitive conditions (e.g., certain cancers), or those with autoimmune disorders should avoid ginseng unless advised by a doctor. Individuals with high blood pressure should also use it cautiously, especially Asian ginseng, due to its stimulating effects [9].

Conclusion

Ginseng is a widely studied herbal remedy with potential benefits for improving mental clarity, reducing fatigue, regulating blood sugar levels, and supporting the immune system. However, its effects can vary depending on the type, dosage, and individual health status. While many benefits are supported by preliminary clinical and laboratory research, more large-scale, high-quality human trials are needed to confirm its long-term efficacy for specific health conditions. Always consult a healthcare professional before starting any herbal supplement, especially if you have underlying health conditions or take medications.

Frequently Asked Questions (FAQs)

What does ginseng do to the body?

Ginseng may help regulate stress, support immune function, and improve cognitive performance through its adaptogenic and antioxidant effects, and may also influence blood sugar regulation [10].

Is it okay to take ginseng every day?

Taking ginseng daily can be safe for short periods (typically up to three to six months, depending on the type and dose) under medical supervision [9]. However, long-term use may lead to potential interactions with medications and side effects. Consult your doctor before taking ginseng regularly.

Who should not take ginseng?

Pregnant and breastfeeding women, children, and individuals on certain medications like blood thinners or MAOIs (monoamine oxidase inhibitors) should avoid ginseng due to potential risks and interactions. Individuals with hormone-sensitive conditions or those scheduled for surgery should also use caution [9].

Is ginseng safe for the heart?

Ginseng can affect heart conditions and interact with heart medications. American ginseng is often viewed as less stimulating than Asian ginseng for cardiovascular effects [9]. If you have a pre-existing heart condition, consult your doctor before taking ginseng to ensure safety.

Is ginseng illegal?

There is no evidence that ginseng is illegal. However, the quality and regulation of ginseng products may vary by region. Always purchase from reputable sources.

Which ginseng is best?

Both Asian (Panax ginseng) and American (Panax quinquefolius) ginseng are popular, each with varying benefits. Asian ginseng is often considered more stimulating, while American ginseng may be milder or calming. The choice depends on individual needs and preferences. Consult a healthcare professional for personalised recommendations.

Disclaimer

This article is intended for informational purposes only and does not constitute medical advice, diagnosis, or treatment. It is not a substitute for professional medical care. Always consult a qualified healthcare provider or primary care physician before starting any new supplement, especially if you have existing health conditions, are taking medications, are pregnant, or are breastfeeding. Self-treating a medical condition with supplements without consulting a physician can be dangerous.

References

[1] Zhao, L., Zhang, T., & Zhang, K. (2024). Pharmacological effects of ginseng and ginsenosides on intestinal inflammation and the immune system. Frontiers in Immunology, 15. https://doi.org/10.3389/fimmu.2024.1353614

[2] Naseri, K., Saadati, S., Sadeghi, A., Asbaghi, O., Ghaemi, F., Zafarani, F., Kord Varkaneh, H., & Gan, R. Y. (2022). The efficacy of ginseng (Panax) on human prediabetes and type 2 diabetes mellitus: A systematic review and meta-analysis. Nutrients, 14(12), 2401. https://doi.org/10.3390/nu14122401

[3] Lee, R., Kim, J. H., Kim, W. W., Hwang, S. H., Choi, S. H., Kim, J. H., Nah, S. Y., & Ryu, Y. H. (2024). Emerging evidence that ginseng components improve cognition in subjective memory impairment, mild cognitive impairment, and early Alzheimer’s disease dementia. Journal of Ginseng Research, 48(3), 245–252. https://doi.org/10.1016/j.jgr.2024.03.003

[4] Lee, Y. Y., Kim, S. D., Park, S. C., & Rhee, M. H. (2022). Panax ginseng: inflammation, platelet aggregation, thrombus formation, and atherosclerosis crosstalk. Journal of Ginseng Research, 46(1), 54–61. https://doi.org/10.1016/j.jgr.2021.08.005

[5] Koppula, S., Kopalli, S. R., Kang, H. H., & Kim, S. (2023). Benefits of Panax ginseng on male reproductive systems: A comprehensive review. Food Supplements and Biomaterials for Health, 3(4), e32. https://doi.org/10.52361/fsbh.2023.3.e32

[6] Valdés-González, J. A., Sánchez, M., Moratilla-Rivera, I., Iglesias, I., & Gómez-Serranillos, M. P. (2023). Immunomodulatory, anti-inflammatory, and anti-cancer properties of ginseng: A pharmacological update. Molecules, 28(9), 3863. https://doi.org/10.3390/molecules28093863

[7] Wee, J. J., Mee Park, K., & Chung, A.-S. (2011). Biological activities of ginseng and its application to human health. In I. F. F. Benzie & S. Wachtel-Galor (Eds.), Herbal medicine: Biomolecular and clinical aspects (2nd ed.). CRC Press/Taylor & Francis. https://www.ncbi.nlm.nih.gov/books/NBK92776/

[8] Ratan, Z. A., Haidere, M. F., Hong, Y. H., Park, S. H., Lee, J.-O., Lee, J., & Cho, J. Y. (2020). Pharmacological potential of ginseng and its major component ginsenosides. Journal of Ginseng Research, 45(2), 173–185. https://doi.org/10.1016/j.jgr.2020.02.004

[9] Cambria, C., & Shorter, I. C. (2020). Ginseng. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538198/

[10] Li, Z., Wang, Y., Xu, Q., Ma, J., Li, X., Tian, Y., Wen, Y., & Chen, T. (2023). Ginseng and health outcomes: An umbrella review. Frontiers in Pharmacology, 14. https://doi.org/10.3389/fphar.2023.1069268