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Feeling stressed? Maybe you need ginseng. Ginseng is a light brown root that has a specific shape that resembles the human body. Ginseng has been used in traditional Chinese medicine for thousands of years to support immunity, cognitive function, and fertility. Today, ginseng is best known for its tonic effects that influence the body’s well-being. It helps the body cope with the detrimental effects of physical, mental and emotional stress.
What is ginseng?
Ginseng is a known adaptogenic herb that is used to support energy and physical stamina. It is extracted from the roots of plants belonging to the genus Panax. There are different types of ginseng, each with different characteristics. Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) stand out as the most widely used and extensively studied varieties. These plants possess a unique chemical composition that makes them valuable in traditional and modern medicine.
One of the key components contributing to ginseng’s medicinal properties are ginsenosides. These are a specific class of natural chemical compounds called triterpene saponins that are found in the roots of the plant. Ginsenosides possess anti-inflammatory, antioxidant and anticancer properties. The content and types of ginsenosides vary among ginseng species, which influences their specific medicinal effects. American and Asian ginseng are used to boost 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.
Top 4 therapeutic uses of the ginseng plant
Taken as a dietary supplement, ginseng is used as a tonic to support overall well-being and increase resistance to stress. Evidence supports its use for a variety of other reasons, including modulating the immune system, supporting cardiovascular health, and improving physical and mental stamina.
1. Supporting cognitive function and mental well-being
Ginseng has attracted attention for its therapeutic effects in supporting brain health. Clinical studies have shown that ginseng supplementation can improve cognitive function by reducing neurological oxidative stress. Ginsenosides are thought to be critical in promoting cognitive function, which includes thinking, communication, comprehension, and memory. In controlled studies, patients who consumed ginseng supplements showed improved working memory, reduced symptoms of Alzheimer’s disease, and improved cognitive function later in life.
In addition, ginseng’s adaptogenic properties are thought to help the body cope with stress, which can contribute to improved mental well-being. In one study, Panax ginseng supplementation reduced circulating cortisol (the body’s stress hormone) in response to physical stress. Researchers have also investigated its potential to mitigate symptoms of anxiety and depression, with some studies showing positive effects on mood.
2. Boosting immune system defenses
Ginseng’s ability to boost the immune system is supported by a large body of evidence that examines its immunomodulatory effects. These effects are attributed to the ginsenosides, polysaccharides and other bioactive compounds in ginseng roots.
Several studies have shown that supplementation with ginseng can stimulate the production and activity of immune cells such as macrophages and T lymphocytes – vital components of the immune system. A clinical study with 100 participants showed that patients taking 2 grams of Asian ginseng daily for two months had increased levels of immune cells at the end of the study compared to those taking a placebo. Ginsenosides improve the body’s defense mechanisms by enhancing phagocytic activity of immune cells and increasing the production of cytokines, signaling molecules that regulate immune responses. This modulation of immune function contributes to ginseng’s ability to help the body protect itself against infection and cancer.
3. Improving energy and stamina
Ginseng increases energy levels and stamina. Numerous clinical studies provide evidence to support its therapeutic effects in this area. Ginseng’s adaptogenic properties are thought to help the body adapt to physical stressors and reduce feelings of fatigue and exhaustion. Researchers have found that ginseng’s anti-fatigue effects stem from the antioxidant properties of ginsenosides and their ability to improve mitochondrial function.
4. Cardiovascular health and blood sugar regulation
Ginseng is a promising remedy for promoting cardiovascular health and managing blood sugar levels. Evidence supports ginseng’s potential to lower blood pressure, improve circulation and reduce risk factors associated with cardiovascular disease. Several studies have investigated the effects of ginseng on blood pressure regulation, indicating that regular intake of ginseng may result in a moderate reduction in both systolic and diastolic blood pressure. These effects are thought to result from the relaxation (vasodilation) of blood vessels and the promotion of nitric oxide secretion derived from vascular endothelial cells. In addition, ginseng has been shown to have anti-inflammatory and antioxidant properties that are beneficial for overall cardiovascular health.
The use of ginseng to balance blood sugar is also supported by clinical studies that highlight ginseng’s ability to improve insulin sensitivity and regulate glucose metabolism. Ginsenosides, through their interaction with insulin receptors, help improve the body’s response to insulin, thereby promoting better blood sugar control.
Summary
Incorporating ginseng into your health regimen can contribute to multiple therapeutic benefits. Clinical studies highlight its potential to improve cognitive function, promote mental well-being, boost the immune system, and improve energy and stamina. Ginseng’s active compounds, called ginsenosides, play a vital role in these health benefits, in addition to supporting cardiovascular health and aiding blood sugar management. Its adaptogenic properties help the body cope with stress, making it a valuable addition to a holistic health approach.
Resources:
- American ginseng. Mount Sinai Health System. https://www.mountsinai.org/health-library/herb/american-ginseng
- Arring, N. M., Millstine, D., Marks, L. A., 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, D. L., Liu, H., Dakhil, S. R., 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, T. W., 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
- Chung, T.-H., Kim, J.-H., Seol, S.-Y., et al. (2021). The Effects of Korean Red Ginseng on Biological Aging and Antioxidant Capacity in Postmenopausal Women: A Double-Blind Randomized Controlled Study. Nutrients, 13(9), 3090. https://doi.org/10.3390/nu13093090
- Cloyd, J. (2023, April 27). Unlocking the Health Benefits of Nitric Oxide: How This Molecule Supports Cardiovascular Health, Exercise Performance, and More. Rupa Health. https://www.rupahealth.com/post/nitric-oxide
- Cox, A. D. (2022, December 2). Adaptogen Herbs: Evidence, Medicinal Benefits, & More. Rupa Health. https://www.rupahealth.com/post/adaptogens
- Etemadifar, M., Sayahi, F., Abtahi, S.-H., et al. (2013). Ginseng in the treatment of fatigue in multiple sclerosis: a randomized, placebo-controlled, double-blind pilot study. International Journal of Neuroscience, 123(7), 480–486. https://doi.org/10.3109/00207454.2013.764499
