HEALTH BENEFITS OF GINSENG
Ginseng has been used as a medicinal plant in Asian countries for thousands of years. Now ginseng supplement is one of the most popular herbal remedies and has proclaimed positive effects on fatigue, sexual capacity, blood sugar levels, cholesterol, and even blood pressure. In recent years ginseng has also been studied for its impact on our mental health. Keep reading to see if this plant lives up to its large breadth of benefits.
WHAT IS GINSENG
Ginseng is a catch-all name for several plants in the Panax genus. The most common form is Panax ginseng, also called Asian or Korean ginseng. Panax actually comes from the word “panacea,” which refers to the belief that this plant may be a solution for “all difficulties” and is a source of longevity and strength. The translation for ‘ginseng’ is “man-root”.
Other types of ginseng include American ginseng (Panax quinquefolius), Siberian ginseng (Eleutherococcus senticosus), and Indian ginseng (Withania somnifera) among others. Note that each type of ginseng may have differing effects on the body, and that Siberian ginseng is not even related to Panax ginseng.
The root of the plant is what is used in traditional medicine and supplements. When the root is dried immediately after harvesting it is called white ginseng. To be called red ginseng the plant usually has ripened for longer and the root is dried using heat, turning it a more reddish color.
Ginseng is an adaptogen, a herb said to help the body cope with physical, chemical, or biological stresses. One of the primary active compounds in Ginseng are ginsenosides, which plays a strong role in this plant’s ability to provide benefits.
While ginseng has a fair number of promising studies, more research is needed to confirm its benefits. Let’s jump into what we know.
GINSENG AND MENTAL HEALTH
Panax ginseng has shown potential links to improvements in mental health.
In a randomized, double-blind study on humans, healthy participants given panax ginseng supplementation showed higher scores in social functioning and mental health than those taking a placebo after 4 weeks. However, after 8 weeks of supplementation these positive benefits began to reduce, indicating there may be a limit to how long ginseng can be taken and still see benefits.1
In another smaller study, participants given panax ginseng had improved calmness and math abilities.2
GINSENG AND FATIGUE
Research has been able to link ginseng with helping to cope with long term fatigue.
A 2018 systematic review of studies found that both American and Asian ginseng may be helpful in alleviating fatigue with low risk of health concerns.3 While a 2020 meta-analysis found that this potential to ease fatigue may be due in part to the plant’s powerful antioxidant components.4
BENEFITS FOR BLOOD PRESSURE AND BLOOD SUGAR
Studies are also looking at ginseng’s ability to affect blood pressure and blood sugar.
A 2013 review of randomized controlled studies found that ginseng may improve glucose metabolism and lower blood sugar. However, it should be noted that many of the studies reviewed were not high quality and utilized different preparations of ginseng.5
Some studies are also starting to look at how fermenting ginseng may impact blood sugar as well. The process of fermentation may help increase the body’s ability to absorb a food’s nutrients, as well as potentially upping its antioxidant power.6
GINSENG’S IMPACT ON VITALITY AND SEXUAL FUNCTION
Panax ginseng is believed to help support vitality. Studies are starting to explore this plant’s potential with relation to testosterone levels, sperm count and quality, and sexual function. Results are looking promising, though more studies are needed before ginseng may be recommended.
HOW TO INCLUDE GINSENG IN YOUR DIET
Fresh ginseng root can be used in a few different ways. Simply peeling and chewing on the fresh root is a quick option if you have access to fresh ginseng. The whole root, dried or fresh, can also be simmered and allowed to steep to make tea, as well as chopped and used in soups.
Ginseng is also sold in powder form, which can be added to tea, smoothies, soups, or even hot cereals.
Before starting any new supplements, or to check how much may be advisable to take, check in with your health care provider.
READ MORE: Adaptogens And Their Benefits
