The mighty ginseng is an ancient plant that has been an important part of traditional East Asian medicine for thousands of years, where it is known as the “elixir of life”.
There are different variations of ginseng, but two of the most well known are the American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng). In this article, we will be focusing on the latter, as the two variants each have their own unique characteristics.
Thanks to its high concentration of antioxidants and other beneficial active ingredients, ginseng is renowned for its potential to promote vigor, prolong life, and treat a wide variety of conditions, including stress, vomiting, nausea, tumors, inflammation, diabetes, and depression.[1]
Although Asian ginseng continues to have a strong presence in Chinese and Japanese markets, South Korea has become the world’s strongest ginseng distribution market. In Korea, ginseng is the most popular health food – in fact, it is so loved that you can find ginseng in a wide variety of products, such as ginseng candy, ginseng-infused skincare, or ginseng teas.[2]
If you’re looking for the next all-purpose medicinal herb to stock in your pantry, ginseng may be for you. After all, its genus name, Panax, comes from the Greek word meaning “panacea” or “all-healing”.[3]
- Strong Antioxidant Properties
Ginseng is known to contain active compounds that have strong antioxidant properties, such as ginsenosides and compound K.[4]
This means that ginseng can help protect our cells from the damaging effects of free radicals, reducing our risk of developing chronic diseases over time. This also means that ginseng is capable of slowing down age related physical and mental decline, which is to be discussed in the following sections.
- Improves Cognitive Function
For the longest time, ginseng has been used as a mental booster by anxious test-takers in Korea, especially during the month of November where students are expected to take the state-administered college entrance exam.[5]
Ginseng is believed to boost cognitive function, and several studies have found strong evidence to back up these claims. For instance, a study published in 2005 found that taking 200mg of ginseng improved mental endurance and performance through a series of tests performed an hour after taking the supplement.[6] Another study found that taking 400mg of ginseng daily for eight days improved math skills and calmness.[7]
Apart from giving our mental abilities a boost, ginseng can also help preserve our cognitive abilities even as we approach our golden years. Some studies have also found that ginseng can help improve cognitive deficit in Alzheimer’s patients, suggesting that it may be a viable adjuvant treatment for Alzheimer’s.[8]
- May Help Treat Erectile Dysfunction
One of the more popular uses of ginseng is for the treatment of erectile dysfunction, and it also happens to have the strongest evidence out of all its known health claims.
While it isn’t exactly known how ginseng alleviates erectile dysfunction, researchers believe that it is able to cause hormonal influences similar to testosterone. Another theory is that ginseng can help the muscles in the penis to relax and promote blood flow by increasing nitric oxide levels.[9]
A review published in 2008 found that six studies reported a significant improvement among erectile dysfunction patients who used red ginseng, as opposed to those who took a placebo.[10]
In another study, 45 patients who were clinically diagnosed with erectile dysfunction was prescribed either a dose of 900mg ginseng or a placebo, three times a day for 8 weeks. The group who took the red Korean ginseng felt an improvement in their erectile dysfunction, compared to those who had the placebo.[11]
- May Improve Female Libido
Although less known, newer studies have found that Korean red ginseng may also improve female sexual health by improving libido.
In a study involving 32 menopausal women (when female libido starts declining), they were given three capsules of either ginseng or a placebo which was taken three times a day. Those who took the ginseng supplements had significantly improved sexual arousal compared to those who took the placebo. In addition, taking ginseng extract showed no side effects, which suggest that ginseng is a viable alternative medicine for menopausal women for improving their sexual health.[12]
- Can Lower Blood Sugar Levels
Korean ginseng appears to be also effective at managing blood sugar levels, both for diabetics and those without.
Ginsenosides were found boost insulin production by boosting pancreatic cell function, along with improving insulin resistance by enhancing the uptake of blood sugar in tissues. Additionally, ginseng may also help those who have diabetes by providing extra antioxidant protection against free radicals.[13]
In a clinical trial, the effects on Korean red ginseng alongside the intake of anti-diabetes medication was investigated. After a 12-week period, it was observed that those who took ginseng and their medication maintained good blood sugar control, with a 11% decrease in blood sugar levels, a 38% decrease in fasting insulin, and a 33% increase in insulin sensitivity.[14]
- Can Provide An Energy Boost
Another characteristic that ginseng is best known for is its ability to help our bodies fight fatigue, helping people get through exhausting and stressful periods.
In some animal studies, ginseng was found to improve energy levels through boosting energy production in cells and lowering oxidative stress, which comes from its polysaccharides and oligopeptides.[15]
In one clinical trial, the effects of ginseng extract on patients with chronic fatigue was tested. After a 4 week period of taking 1g or 2g of 20% ethanol extract of ginseng, the subjects with chronic fatigue reported less mental and physical fatigue, as well as reductions in oxidative stress, compared to those who took the placebo.[16]
- Has Potential Anti-Cancer Properties
Another of ginseng’s incredible benefits is its potential as an anti-cancer herb, which comes from its strong antioxidant properties.
Ginsenosides have been shown to have anti-inflammatory and antioxidant properties, which helps prevent abnormal cell production and growth that results to cancer.[17]
One observational study even showed that those who regularly took ginseng had a lower risk of developing a wide variety of cancers, including lip, mouth, esophagus, stomach, colon, liver, and lung cancer.[18]
- Boosts the Immune System
Lastly, ginseng is known to boost the immune system, protecting you from a wide range of diseases, such as cancers, bacterial and viral infections. In traditional Chinese medicine, ginseng is primarily used to restore health.
The ginsenosides and polysaccharides found in ginseng are believed to be the source of its immune boosting property.[19]
According to researchers from the University of Illinois Chicago, a study on the effects on ginseng on bronchitis showed that ginseng appeared to enhance the immune components in the bronchi, suggesting that ginseng may enhance the body’s stress response, and the immune system in general.[20]
Several studies have also shown that ginseng is capable of helping cancer patients recover their immune functions after chemotherapy.[21]
Precautions: Safety and Side Effects
While ginseng is considered generally safe for consumption, extreme doses, or interactions with drugs, may lead to adverse effects.
Some of the more common side effects of ginseng is insomnia, headaches, digestive problems, and changes in blood pressure and blood sugar. In extreme cases, it can cause bleeding, seizures, decreased heart rate, and diarrhea. However, it seems that these side effects are more likely to happen under long-term usage. Thus, it is not advisable to take ginseng for more than three months under regular intervals.[22]
If you’re thinking of taking ginseng, consult your doctor first, especially if you’re currently taking prescription medication. Ginseng is known to interact with drugs for blood thinning, HIV, diabetes, and depression. Pregnant women, breastfeeding mothers, infants, and children are also not advised to take ginseng.
Make sure you’re getting your ginseng from a reputable brand. Ginseng is an expensive herb, and some untrustworthy producers may deceive customers using different kinds of additives.
Ways To Consume Ginseng
Depending on its availability in your area, there are plenty of ways you can enjoy the therapeutic benefits of ginseng root.
Firstly, ginseng can be eaten raw or lightly steamed if you’d prefer a softer texture. Raw ginseng root can also be soaked in wine to create an extract for drinking or boiled to be consumed as a tea.
A few Korean and Chinese recipes also include ginseng for soups, stews, and stir fry, which are typically consumed as comfort food or as a relief from illnesses.
Lastly, ginseng extract can also be taken in the form of powder, tablets, capsule, or oil. It is recommended to start with lower doses, such as 200mg, and increase over time as your body requires.
Conclusion
There’s no wonder why the ginseng is called “the elixir of life” – thanks to its powerful anti-inflammatory and antioxidant content, ginseng can help us prevent and recover easily from the many illnesses that threaten our bodies.
Additionally, ginseng can also be used to improve energy, increase stamina, and improve sexual health, which had been tried and tested by traditional Chinese and Korean medicine practitioners.
If you’re planning to take ginseng, make sure to consult with your doctor first, as the inappropriate dose may lead to some serious side effects.
References
[1] National Center for Complementary and Integrative Health. (2020) Asian Ginseng. Retrieved on November 10, 2020 from https://www.nccih.nih.gov/health/asian-ginseng
[2] Baeg, I. H., & So, S. H. (2013). The world ginseng market and the ginseng (Korea). Journal of ginseng research, 37(1), 1–7. https://doi.org/10.5142/jgr.2013.37.1
[3] Colzani, M., Altomare, A., Caliendo, M., Aldini, G., Righetti, P. G., & Fasoli, E. (2016). The secrets of Oriental panacea: Panax ginseng. Journal of Proteomics, 130, 150-159. https://doi.org/10.1016/j.jprot.2015.09.023
[4] Smith, I., Williamson, E. M., Putnam, S., Farrimond, J., & Whalley, B. J. (2014). Effects and mechanisms of ginseng and ginsenosides on cognition. Nutrition reviews, 72(5), 319–333. https://doi.org/10.1111/nure.12099
[5] Korea Times. (2014) Red ginseng, must-have item for test-takers. Retrieved on October 8, 2020 from http://www.koreatimes.co.kr/www/tech/2018/04/694_238152.html
[6] Reay, J. L., Kennedy, D. O., & Scholey, A. B. (2005). Single doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity. Journal of psychopharmacology (Oxford, England), 19(4), 357–365. https://doi.org/10.1177/0269881105053286
[7] Reay, J. L., Scholey, A. B., & Kennedy, D. O. (2010). Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults. Human psychopharmacology, 25(6), 462–471. https://doi.org/10.1002/hup.1138
[8] Heo, J. H., Lee, S. T., Oh, M. J., Park, H. J., Shim, J. Y., Chu, K., & Kim, M. (2011). Improvement of cognitive deficit in Alzheimer’s disease patients by long term treatment with korean red ginseng. Journal of ginseng research, 35(4), 457–461. https://doi.org/10.5142/jgr.2011.35.4.457
[9] Nall, R. (2017, February 27) Should I use red ginseng for erectile dysfunction? Retrieved on November 8, 2020 from https://www.medicalnewstoday.com/articles/316096
[10] Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: a systematic review. British journal of clinical pharmacology, 66(4), 444-450. https://doi.org/10.1111/j.1365-2125.2008.03236.x
[11] Hong, B., Ji, Y. H., Hong, J. H., Nam, K. Y., & Ahn, T. Y. (2002). A double-blind crossover study evaluating the efficacy of Korean red ginseng in patients with erectile dysfunction: a preliminary report. The Journal of urology, 168(5), 2070-2073. https://doi.org/10.1016/S0022-5347(05)64298-X
[12] Oh, K. J., Chae, M. J., Lee, H. S., Hong, H. D., & Park, K. (2010). Effects of Korean red ginseng on sexual arousal in menopausal women: placebo-controlled, double-blind crossover clinical study. The journal of sexual medicine, 7(4 Pt 1), 1469–1477. https://doi.org/10.1111/j.1743-6109.2009.01700.x
[13] Luo, J. Z., & Luo, L. (2009). Ginseng on hyperglycemia: effects and mechanisms. Evidence-based complementary and alternative medicine : eCAM, 6(4), 423–427. https://doi.org/10.1093/ecam/nem178
[14] Vuksan, V., Sung, M. K., Sievenpiper, J. L., Stavro, P. M., Jenkins, A. L., Di Buono, M., Lee, K. S., Leiter, L. A., Nam, K. Y., Arnason, J. T., Choi, M., & Naeem, A. (2008). Korean red ginseng (Panax ginseng) improves glucose and insulin regulation in well-controlled, type 2 diabetes: results of a randomized, double-blind, placebo-controlled study of efficacy and safety. Nutrition, metabolism, and cardiovascular diseases : NMCD, 18(1), 46–56. https://doi.org/10.1016/j.numecd.2006.04.003
[15] Bao, L., Cai, X., Wang, J., Zhang, Y., Sun, B., & Li, Y. (2016). Anti-Fatigue Effects of Small Molecule Oligopeptides Isolated from Panax ginseng C. A. Meyer in Mice. Nutrients, 8(12), 807. https://doi.org/10.3390/nu8120807
[16] Kim, H. G., Cho, J. H., Yoo, S. R., Lee, J. S., Han, J. M., Lee, N. H., Ahn, Y. C., & Son, C. G. (2013). Antifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial. PloS one, 8(4), e61271. https://doi.org/10.1371/journal.pone.0061271
[17] Wong, A. S., Che, C. M., & Leung, K. W. (2015). Recent advances in ginseng as cancer therapeutics: a functional and mechanistic overview. Natural product reports, 32(2), 256–272. https://doi.org/10.1039/c4np00080c
[18] Yun, T. K., & Choi, S. Y. (1995). Preventive effect of ginseng intake against various human cancers: a case-control study on 1987 pairs. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 4(4), 401–408.
[19] Riaz, M., Rahman, N. U., Zia-Ul-Haq, M., Jaffar, H. Z., & Manea, R. (2019). Ginseng: A dietary supplement as immune-modulator in various diseases. Trends in Food Science & Technology, 83, 12-30. https://doi.org/10.1016/j.tifs.2018.11.008
[20] WebMD. (2000) Ginseng May Enhance Immune Function. Retrieved on October 9, 2020 from https://www.webmd.com/vitamins-and-supplements/news/20000605/ginseng-boost-immune-function#1
[21] Suh, S. O., Kim, J., & Cho, M. Y. (2004). Prospective study for Korean red ginseng extract as an immune modulator following a curative gastric resection in patients with advanced gastric cancer. Journal of Ginseng Research, 28(2), 104-110. DOI: 10.5142
[22] Semeco, A. (2018, February 28) 7 Proven Health Benefits of Ginseng. Retrieved on November 9, 2020 from https://www.healthline.com/nutrition/ginseng-benefits
