Ginseng, scientifically known as Panax ginseng or Panax quinquefolius, is a short, slow-growing medicinal herb with fleshy roots. The roots of ginseng contain bioactive compounds that show significant positive effects in the management and prevention of medical conditions. It is commonly touted for its antioxidant and anti-inflammatory effects. It could also help regulate blood sugar levels and have benefits for some cancers. What’s more, ginseng may strengthen the immune system, enhance brain function, fight fatigue and improve symptoms of erectile dysfunction. Ginseng has also been shown to benefit mental functions, feelings of calmness and mood in both healthy people and those with Alzheimer’s disease. Additionally, ginseng may help fight fatigue and enhance physical activity by lowering oxidative damage and increasing energy production in cells. The use of Panax ginseng and Panax quinquefolius in traditional Chinese medicine dates back to about 5000 years ago. [1]
Bioactive Compounds in Ginseng
The word Panax is derived from the word "panacea" - in Greek mythology, Panacea (Πανάκεια) was a goddess of universal health and remedy. Roots of the Panax ginseng contain various bioactive compounds such as saponins (ginsenosides), alkaloids, acidic polysaccharides (ginsenan S-IA and ginsenan S-IIA), polyacetylenic alcohols, sesquiterpenes, vitamins, peptides, and amino acids. The health benefits of ginseng are strongly correlated with the presence and concentration of ginsenosides. [1]
Types of Ginseng
More than 13 types of ginseng species exist in nature; among these, the Korean (red) and American (white) ginseng are the most common and typically used as supplements.
The Korean species, scientifically called Panax ginseng and sometimes referred to as Chinese ginseng, is native to Asia. While the American ginseng, also known as Panax quinquefolius, is native to North America. The main difference between these types is the composition and ratio of the various bioactive compounds and their resulting medicinal uses. They are equally well known and used because they both contain an optimal concentration of ginsenosides with positive effects on different medical conditions. Red, Korean ginseng has been used to heal, however, it also has the reputation of being a stimulant. White, American ginseng has healing properties, while having more of a calming effect, providing mental clarity.
Moreover, red ginseng roots are collected after growing for over six years, then soaked and steamed between 100–110°C for 2–3 hours. White ginseng roots are typically collected for medicinal purposes when they are between 4-6 years old and then dried naturally in the sun.
Health Benefits of Ginseng
In the following, I am only referring to relatively recent research. Most of the references are from the last 10 years, only one of them is from before the year 2000. There are thousands of years worth of anecdotes about the health benefits of ginseng, I am not considering anything derived from that.
Quality of Life
Ginseng possess antioxidant and anti-inflammatory activity that reduces the risk of developing various chronic medical conditions. Medical studies reported that ginseng inhibits signaling pathways led by protein kinases and transcription factor nuclear factor-kappa-B. The inhibition of these signaling pathways results in a decrease in the production of proinflammatory mediators and cytokines. Thus, ginseng can help in the prevention of underlying medical conditions. [1][3]
Furthermore, it relieves oxidative stress and increases the antioxidant activity of enzymes in the body that improve cellular integrity, support physiological functions, and increase longevity. Also, a regular consumption of ginseng supports mental health, can relieve mental stress and ease fatigue, and could thus even improve social behaviors in everyday interactions. On the physiological side, even in healthy people ginseng improves potential symptoms of type 2 diabetes via regulating the blood sugar level, increasing insulin sensitivity, and encouraging reuptake of sugar into tissue. [1][3]
Besides, ginseng shows an immunomodulatory activity and can enhance immune response against pathological and environmental hazards. It helps maintain an optimal immune system response against microbial attacks and therefore increases resistance to various infections or illnesses.
Additionally, studies reported anti-cancer activity of ginseng via antiangiogenics and apoptosis-inducing action. Thus, it helps lower the risk of developing different cancers, including liver, stomach, lung, colon, pancreas, mouth, and ovarian cancer. [1][2][3]
Delayed Aging
Ginseng contains potent bioactive compounds that promote the production of collagen to help improve skin appearance. It promotes a youthful look, protects skin against photodamage or sun damage, and acts as a skin whitener that enhances skin complexion. Also, it helps reduce facial wrinkles to maintain an optimal skin texture. Moreover, ginseng reduces the production of melatonin, which decreases the risk of photoaging and skin pigmentation. [5]
Furthermore, it delays mental aging by reducing the risk of neurodegenerative disorders via neuroprotective properties. Also highly popular in nootropic circles, ginseng promotes enhanced human intelligence, inhibits neuronal cell apoptosis, and supports nerve proliferation. Personally, I support this action through a multivitamin, to make sure my body has enough vitamin B12 and other related nutrients at its disposal. Ginseng also helps remove free radicals and toxins that negatively affect nerves and specifically brain tissue. [1][2][4]
Sexual Health
Ginseng is a traditional remedy for promoting sexual health, libido and satisfaction for both men and women.
Research studies have found a tangible, positive effect of ginseng on male reproductive systems. It helps prevent and potentially even improves existing symptoms of erectile dysfunction by enhancing the production of nitric oxide. It is believed that this higher concentration of nitric acid increases blood flow to the penis muscles. Another possible and positive mechanism is relieving oxidative stress in the muscles and vessels of the genital organs. For men, ginseng can even act as somewhat of an aphrodisiac. [6][7]
Brain Functions
As mentioned earlier, intake of ginseng may help enhance brain functions, improve cognitive abilities, have a positive effect on mood, and generally increase mental performance. It helps modulate the action of neurotransmitters in the brain and facilitates neurotransmission between neurons. Multiple medical research studies have shown that ginseng relieves mental fatigue, reduces memory issues, improves focus, and encourages learning capabilities. On the therapeutic spectrum, it helps with the retrieval of memories and relives symptoms of dementia, which can aid with the treatment of neurological disorders like Alzheimer's disease. [1][3][8]
Cardiovascular Functions
Ginseng contains potent bioactive compounds that support the proper functioning of the cardiovascular system. Ginseng modulates and supports different physiological processes that may help heart and blood circulation. Several studies reported that ginseng reduces the risk of heart disease by relieving oxidative stress in the arteries, lessening artery rigidity, protecting cardiac muscles, preventing endothelial dysfunction, improving blood circulation, and increasing the survival of cardiomyocytes. [1][9][11]
Also, the enhanced production of nitric oxide induces vasodilation, ameliorates vasomotor function, and regulates high blood pressure. Moreover, it decreases the level of low-density lipoproteins in the blood and supports the level of good cholesterol that decreases the risk of atherosclerosis and supports cardiovascular functions. The bioactive compounds in ginseng mildly inhibit platelet aggregation, which helps reduce the risk of blood clots in individuals with cardiac ischemia and thrombotic patients. [1][9][10]
Physical Endurance and Athletic Performance
The combined physiological actions of ginseng can have a positive effect on overall endurance and muscular strength. Medical research studies have shown that systematic intake of ginseng not only relieves fatigue but can also help improve physical performance and endurance. It promotes energy production in the cells and helps with post-workout muscle recovery. Besides, it helps athletes by reducing the risk of exercise-induced inflammation and muscle damage. Additionally, it significantly improves oxygen uptake and consumption, increases vital capacity, promotes forced expiration, supports heart rate, increases muscular strength, and eases fatigue induced by lactate production. [12][13]
Precautions
Ginseng shows mild side effects in some individuals. These adverse effects include insomnia, nervousness, headache, dizziness, gastrointestinal upset, and menstrual changes in women with regular use. Some people have an allergic reaction to ginseng, specifically to some of the bioactive compounds contained in the plant. Because of the effects of ginseng, it may interfere with antidiabetic drugs, anticoagulants (e.g. Aspirin), and antidepressant medications. [14]
It is commonly recommended to not take ginseng for more than 3 months consecutively. Personally, I do a combination of switching between ginseng types and taking actual breaks, although this is something I am still experimenting with. I strongly prefer to take ginseng in the morning, regardless of which type.
The use of caffeine synergizes the effects of ginseng. [14]
Lastly, please note that I am only talking about my personal experience and opinion. This is not medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.
Take a look at this page for a full overview of all the supplements that I am currently taking on a regular basis: Fundamental Longevity Supplements. You will find links to other detailed articles, such as this one, about other supplements significant to longevity. There are also product endorsements and recommendations from me, based on the supplements that I am personally taking after spending years experimenting with different products.
References:
- Yang Yong, Ren Changhong, Zhang Yuan, Wu XiaoDan. "Ginseng: An Nonnegligible Natural Remedy for Healthy Aging." Aging and Disease, vol. 8(6), 2017: 708–720. https://doi.org/10.14336/AD.2017.0707
- Yu Jin et al. "American Ginseng Suppresses Colitis through p53-Mediated Apoptosis of Inflammatory Cells." Cancer Prevention Research, vol. 3(3), 2010: 339–347. https://doi.org/10.1158/1940-6207.CAPR-09-0116
- C. I. Coleman, J. H. Hebert, P. Reddy. "The effects of Panax ginseng on quality of life." Journal of Clinical Pharmacy and Therapeutics, vol. 28(1), 2003: 5–15. https://doi.org/10.1046/j.1365-2710.2003.00467.x
- Yong Cheng, Li-hong Shen & Jun-tian Zhang. "Anti-amnestic and anti-aging effects of ginsenoside Rg1 and Rb1 and its mechanism of action." Acta Pharmacologica Sinica, vol. 26(2), 2005: 143–149. https://doi.org/10.1111/j.1745-7254.2005.00034.x
- Young Gon Kim, Maho Sumiyoshi, Masahiro Sakanaka, Yoshiyuki Kimura. "Effects of ginseng saponins isolated from red ginseng on ultraviolet B-induced skin aging in hairless mice." European Journal of Pharmacology, vol. 602(1), 2009: 148-156. https://doi.org/10.1016/j.ejphar.2008.11.021
- Dai‐Ja Jang et al. "Red ginseng for treating erectile dysfunction: a systematic review." British Journal of Clinical Pharmacology, vol. 66(4), 2008: 444–450. https://doi.org/10.1111/j.1365-2125.2008.03236.x
- Kar Wah Leung & Alice ST Wong. "Ginseng and male reproductive function." Spermatogenesis, vol. 3(3), 2013: e26391. https://doi.org/10.4161/spmg.26391
- Hee Jin Kim, Pitna Kim, Chan Young Shin. "A comprehensive review of the therapeutic and pharmacological effects of ginseng and ginsenosides in central nervous system." Journal of Ginseng Research, vol. 37(1), 2013: 8–29. https://doi.org/10.5142/jgr.2013.37.8
- Jong-Hoon Kim. "Pharmacological and medical applications of Panax ginseng and ginsenosides: a review for use in cardiovascular diseases." Journal of Ginseng Research, vol. 42(3), 2018: 264–269. https://doi.org/10.1016/j.jgr.2017.10.004
- C. Norman Gillis. "Panax ginseng pharmacology: A nitric oxide link?" Biochemical Pharmacology, vol. 54(1), 1997: 1–8. https://doi.org/10.1016/s0006-2952(97)00193-7
- Kyu Hee Lim, Dukhwan Ko, Jong-Hoon Kim. "Cardioprotective potential of Korean Red Ginseng extract on isoproterenol-induced cardiac injury in rats." Journal of Ginseng Research, vol. 37(3), 2013: 273–282. https://doi.org/10.5142/jgr.2013.37.273
- Sergiy Oliynyk & Seikwan Oh. "Actoprotective effect of ginseng: improving mental and physical performance." Journal of Ginseng Research, vol. 37(2), 2013: 144–166. https://doi.org/10.5142/jgr.2013.37.144
- Hyun Lyung Jung et al. "Effects of Panax ginseng Supplementation on Muscle Damage and Inflammation after Uphill Treadmill Running in Humans." The American Journal of Chinese Medicine, vol. 39(3), 2011: 441–450. https://doi.org/10.1142/S0192415X11008944
- https://www.webmd.com/vitamins/ai/ingredientmono-1000/panax-ginseng
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