What is Genseng?

Both Asian ginseng and American ginseng are considered adaptogens—natural substances that can help the body resist and “adapt” to stress.23 They also contain ginsenosides as the main active ingredient. These compounds can act as antioxidants to reduce stress and inflammation Ginseng is an herbal supplement made from the fleshy root of the ginseng plant. There are several types of ginseng, but the most common are American ginseng (Panax quinquifolius) and Asian ginseng (Panax ginseng). Ginseng can also be classified as fresh, white or red ginseng. Fresh ginseng is harvested within four years, white between four and six years and red after at least six years.

Yang Y, Ren C, Zhang Y, Wu X. Ginseng: An Underrated Natural Remedy for Healthy Aging.

Traditional Chinese Medicine (TCM) practitioners have used ginseng for thousands of years to improve overall health.

You can also find over-the-counter (OTC) supplements containing one or more types of ginseng that claim to increase energy and reduce stress.

Keep reading to learn more about ginseng’s potential health benefits and other considerations.

Benefits of Ginseng

Human studies have shown that ginseng can help manage blood sugar, lower cholesterol, reduce inflammation and improve energy. But when research does exist, it is often limited and includes small sample sizes. Therefore, more quality human studies are needed to fully understand how ginseng can benefit your health.

May help lower blood sugar

Research shows that Asian ginseng can help lower blood sugar in diabetics. A 2016 review and meta-analysis found that ginseng helped improve fasting glucose levels (blood sugar measured after not eating) in people with type 2 diabetes.

Ginseng also helped improve postprandial insulin and homeostatic model assessment for insulin resistance (HOMA-IR) levels, both of which help manage blood sugar levels. However, ginseng did not help change postprandial glucose (blood sugar measured after a meal) or fasting insulin. Ginseng was also ineffective in lowering fasting glucose levels in patients already taking oral hypoglycemic agents or insulin for blood sugar control.

Another review found that ginseng was better than placebo at lowering fasting blood glucose. However, the overall effect on blood sugar was minimal, and the participants already had controlled blood sugar levels. As a result, small reductions in glucose levels may not be significant enough to prove that ginseng lowers blood sugar in people with diabetes. Ginseng also did not affect fasting insulin in the study. Although early research is promising, more research is needed to prove how much ginseng helps blood sugar. Many reviews include different types and dosages that may affect results.

An older review also concluded that Asian ginseng does not have enough convincing evidence to prove that the herb helps regulate blood sugar.

May improve erectile dysfunction

Some research suggests that ginseng may be a useful option for treating erectile dysfunction .

According to some older studies, certain compounds found in ginseng may protect blood vessels and penile tissue from oxidative stress, helping to restore normal function.

Additionally, studies have shown that ginseng may promote the production of nitric oxide, a compound that improves muscle relaxation in the penis and increases blood circulation.

Nevertheless, research on the effects of ginseng on ED has yielded mixed results and more high-quality studies are needed.

In fact, a review of nine studies found that ginseng can improve self-reported ability to have sex in men.

However, the researchers also noted that ginseng had little effect on ED or intercourse satisfaction compared to placebo.

May help lower cholesterol

Limited research shows that ginseng may help lower cholesterol levels that contribute to the buildup of plaque in the arteries, which increases your risk of coronary artery disease and heart attack.

A 2016 review and meta-analysis found that ginseng helps reduce triglyceride (blood fat), total cholesterol, and low-density lipoprotein (LDL) levels in people with type 2 diabetes. 5 LDL is often considered the “bad” cholesterol. Increases your risk of clogged arteries. However, ginseng intake does not affect high-density lipoprotein (HDL) levels.

HDL is called the “good” cholesterol and helps remove LDL from the blood.

Another meta-analysis found that Asian ginseng helped lower LDL cholesterol and did not lower HDL levels. Asian ginseng a day.

It can help reduce inflammation

Ginseng is an adaptogen, a natural substance believed to help the body manage stress.10 In addition, ginseng has antioxidant properties called ginsenosides that may help reduce cell-damaging inflammation and oxidative stress. Related to chronic illness. However, human trials have shown mixed results.

A 2019 meta-analysis found that ginseng significantly helped reduce C-reactive protein (CRP) levels, which indicate inflammation. However, the study only included participants who already had elevated CRP levels. 12 Older studies have also shown that ginseng reduces inflammatory markers such as interleukin-6 (IL-6) and tumor necrosis factor (alpha TNF-a). However, this study found that ginseng had no effect on reducing CRP levels

Although ginseng may help reduce some inflammatory markers, we need more human studies to prove its effectiveness in treating inflammation.

It can improve energy levels

In lab tests, ginseng appears to have stimulant properties. As a result, ginseng can help stimulate the nervous system and make you feel more alert and energized. The available research focuses on participants who experience fatigue due to cancer or other health conditions.15

Sadeghian M, Rahmani S, Zendehedel M, Hosseini SA, Jarre Javid A. Ginseng and cancer-related fatigue: a systematic review of clinical trials. Nutritional cancer.

A 2018 review found that American ginseng helped reduce fatigue associated with chronic illness. Participants benefited most from taking 2,000 milligrams (mg) of American ginseng daily for eight weeks. 16 Another review found that American ginseng had similar effects in reducing fatigue in adult cancer patients.

Increases immunity

Ginseng is often advertised as an alternative therapy to help treat and prevent the common cold and influenza. Studies have shown that the root of the Asian ginseng plant has antibacterial and antiviral properties. A study of 18,100 healthy adults found that taking 2 grams of Asian ginseng daily for eight weeks helped boost immune cell levels. However, human studies are small and other factors may influence results.

A specific American ginseng extract, COLD-FX (CVT-E002), has been studied for the treatment of cold and flu symptoms. A small 2006 study of adults age 65 and older found that taking two 200 mg capsules for four months helped reduce the duration and risk of cold and flu symptoms. However, the study included 43 adults from the same community. Participants also did not experience an influenza outbreak and received a flu shot after one month of ginseng treatment.

Another 2020 research review, including 10 clinical trials with American and Asian ginseng, found that ginseng may help treat and prevent seasonal respiratory infections. However, there is not enough evidence to confirm that ginseng helps boost the immune system to fight or prevent disease.

How to take ginseng

Ginseng is available in various forms such as capsules, tablets, extracts, teas, and even fresh roots. Select the form that best suits your preferences and needs.

Determine the Dosage

Start with a low dose and gradually increase it as needed. Follow the dosage instructions provided on the product label or consult with a healthcare professional for personalized recommendations.

Monitor for Side Effects

While ginseng is generally safe for most people when taken at recommended doses, it can cause side effects in some individuals, such as headaches, digestive issues, or sleep disturbances. If you experience any adverse effects, discontinue use and consult a healthcare professional.

Consult a Healthcare Professional

If you have any underlying health conditions or are taking medications, it’s essential to consult with a healthcare professional before starting any new supplement regimen, including ginseng.

Remember, individual responses to supplements can vary, so what works for one person may not work the same for another. Listen to your body and adjust your usage as needed.