Ginseng is a light brown root that resembles the human body in shape. It has been used in traditional medicine for thousands of years to support immunity, cognitive function and fertility. Today, ginseng is best known for its adaptogenic properties. The plant helps the body cope with physical, mental and emotional stress.
The millennial history of the ginseng plant?
Ginseng, whose name means “essence of man” in Chinese, is a well-known adaptogenic herb used in traditional medicine to maintain energy and physical endurance. It is extracted from the roots of plants of the genus Panax. There are different types of ginseng, each with its own unique characteristics. The most widely used and researched varieties are Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius).
Unique chemical composition
Ginseng is valued in both traditional and modern medicine due to its unique chemical composition. One of the key components that contribute to its medicinal properties are ginsenosides, a class of triterpene saponins found in the roots of the plant. Ginsenosides have proven anti-inflammatory, antioxidant and anti-cancer effects. The content and types of ginsenosides vary among different types of ginseng, which determines their specific medicinal properties and their different characteristics.
Types of ginseng and their effects
American and Asian ginseng are used to increase energy levels, stimulate cognitive function, relieve stress and support the immune system. In traditional Chinese medicine, Asian ginseng is considered warm and stimulating, while American ginseng is cool and soothing. These differences in effects are due to variations in the chemical composition of the two species.
Therapeutic Uses of the Herb Ginseng
Cognitive health and mental well-being
Scientific research shows that ginseng can improve cognitive function by reducing neurological oxidative stress. Ginsenosides and compound K are key to these benefits, which include improved memory, thinking and communication. Clinical studies show that ginseng supplements improve working memory, reduce Alzheimer’s symptoms and support cognitive function in old age.
Ginseng’s adaptogenic properties also help the body deal with stress by reducing cortisol levels. In addition, research shows that ginseng can alleviate symptoms of anxiety and depression, helping to regulate mood.
Boosting immunity
Ginseng is recognized as an immune system booster thanks to the ginsenosides, polysaccharides and other bioactive compounds in its roots. Research shows that ginseng supplements stimulate the production and activity of immune cells such as macrophages and T lymphocytes. A clinical trial with 100 participants found that taking 2 grams of Asian ginseng daily for two months significantly increased immune cell levels compared to a placebo.
Ginsenosides improve the phagocytic activity of immune cells and increase the production of cytokines that regulate immune responses in the body. This helps the body protect itself from infections and even cancer. Taking 100 mg of ginseng extract daily for three months has been shown to increase the effectiveness of the flu vaccine by reducing the frequency of colds and increasing the activity of natural killer cells in the body. Other studies have shown that ginseng is an effective adjunct to antibiotics for rapidly clearing bacteria in patients with bronchitis.
Improving energy
Ginseng is known for its ability to increase energy levels and stamina. Clinical trials involving athletes and people performing intense physical activity have shown mixed results. Some studies found no effect on physical performance, while others found improvements in aerobic exercise and endurance.
The adaptogenic properties of ginseng help the body cope with physical stress and reduce fatigue. A 2018 review of research concluded that American and Asian ginseng are effective for treating fatigue in chronic conditions. For example, in women with multiple sclerosis taking 250 mg of Panax ginseng twice daily for three months, a 75% reduction in fatigue was reported. Another study found that 1,000 mg of Panax quinquefolius twice daily for two months reduced cancer-related fatigue by 51%. The anti-fatigue effects of ginseng are due to the antioxidant properties of ginsenosides and their ability to improve mitochondrial function.
Cardiovascular health and blood sugar regulation
Ginseng is a promising natural remedy for improving cardiovascular health and blood sugar management. Clinical studies show that ginseng can lower blood pressure, improve circulation, and reduce risk factors for cardiovascular disease.
Regular intake of ginseng leads to a moderate reduction in systolic and diastolic blood pressure through vasodilation and an increase in nitric oxide. In addition, ginseng has anti-inflammatory and antioxidant properties beneficial for cardiovascular health.
Ginseng also improves insulin sensitivity and regulates glucose metabolism. Ginsenosides interact with insulin receptors, improving the body’s response to insulin and blood sugar control. Studies have shown reductions in fasting blood sugar levels and improvements in long-term markers of glucose control in people with type 2 diabetes.
Safety and dosage advice
Ginseng is usually available in capsule or tablet form, standardized according to its ginsenoside content. Studies show that oral use of ginseng in doses of 200 mg to 3 grams daily for up to six months is safe. There is limited scientific data on the safety of ginseng with long-term use.
The most commonly reported side effect of ginseng is insomnia. Other possible side effects include menstrual changes, breast pain, changes in blood pressure and blood sugar, headaches and digestive problems.
Ginseng may interact with other medications. Consult your doctor before taking ginseng if you are using diuretics, antidepressants, antihypertensive drugs, and others.
In conclusion
Including ginseng in your health regimen can provide numerous therapeutic benefits. Clinical studies highlight its potential for improving cognitive function, mental well-being, the immune system, as well as increasing energy and stamina. Active compounds in ginseng called ginsenosides play a key role in these benefits, while also supporting cardiovascular health and blood sugar management.
Its adaptogenic properties help the body cope with stress, making it a valuable addition to a holistic approach to health. Incorporating ginseng into your daily routine can contribute to your overall well-being and resistance to stress.
Sources:
- American ginseng. Mount Sinai Health System. https://www.mountsinai.org/health-library/herb/american-ginseng
- Arring, NM, Millstine, D., Marks, LA, et al. (2018). Ginseng as a Treatment for Fatigue: A Systematic Review. The Journal of Alternative and Complementary Medicine, 24(7), 624–633. https://doi.org/10.1089/acm.2017.0361
- Asian Ginseng. (2020, August). NCCIH. https://www.nccih.nih.gov/health/asian-ginseng
- Asian ginseng. Mount Sinai Health System. https://www.mountsinai.org/health-library/herb/asian-ginseng
- Barton, DL, Liu, H., Dakhil, SR, et al. (2013). Wisconsin Ginseng (Panax quinquefolius) to Improve Cancer-Related Fatigue: A Randomized, Double-Blind Trial, N07C2. JNCI Journal of the National Cancer Institute, 105(16), 1230–1238. https://doi.org/10.1093/jnci/djt181
- Cha, TW, Kim, M., Kim, M., et al. (2016). Blood pressure-lowering effect of Korean red ginseng associated with decreased circulating Lp-PLA 2 activity and lysophosphatidylcholines and increased dihydrobiopterin level in prehypertensive subjects. Hypertension Research, 39(6), 449–456. https://doi.org/10.1038/hr.2016.7
