Ginseng is one of the most well-known natural remedies and has been used in traditional Asian medicine for thousands of years. Ginseng is particularly valued for its ability to boost energy, reduce stress, and promote overall well-being. Whether in traditional Chinese medicine or as a modern dietary supplement, ginseng has established itself as a powerful adaptogen and tonic. In this article, you'll learn all about ginseng, its health benefits, how it works in the body, and how to use it safely.
What is ginseng?
Ginseng refers to a group of plant species belonging to the genus Panax , including American ginseng ( Panax quinquefolius ) and Asian ginseng ( Panax ginseng ), also known as Korean or Chinese ginseng. These plants are known for their tonic and adaptogenic properties, which help the body better adapt to stress and physical exertion. The main active ingredient in ginseng is ginsenosides, which are responsible for most of its health benefits [1].
Where does ginseng come from?
Ginseng originates from the cool regions of North America and Asia. Korean ginseng, cultivated in the mountains of Korea, and American ginseng, which grows in parts of the USA and Canada, are particularly valued. Ginseng has been used in traditional Chinese medicine for over 2,000 years and was considered a remedy for a variety of ailments, particularly for increasing vitality and life energy [2].
How is ginseng produced?
Ginseng roots require several years to mature and develop their full potency. The roots are harvested and then dried or steamed to produce red or white ginseng. White ginseng is dried, while red ginseng is steamed and then dried, giving it its characteristic color. The ginseng extract is then processed into capsules, powders, teas, or tinctures [3].
Health benefits of ginseng
Ginseng and energy
Ginseng is best known for its energizing properties. It is commonly used as a natural stimulant to combat fatigue and increase physical and mental stamina. Studies show that ginseng may help improve energy production by supporting mitochondria, the "energy powerhouses" of cells [4]. It is a popular choice for people looking for a natural way to boost their energy levels without the side effects of caffeine or other stimulants.
Ginseng and mental performance
In addition to increasing physical energy, ginseng is also known to improve cognitive performance. Research suggests that ginseng promotes concentration and memory by improving blood flow to the brain and supporting the production of neurotransmitters [5]. Ginseng can help reduce mental fatigue and increase mental clarity, making it an ideal companion during stressful workdays or study sessions.
Ginseng and the immune system
Another important benefit of ginseng is its ability to boost the immune system. Ginseng has immunomodulatory properties that increase the activity of white blood cells, thus strengthening the body's defenses [6]. As a result, ginseng can help fight infections and speed up recovery from illness. It is often used during cold and flu season as a natural anti-infective agent.
Ginseng and stress relief
As an adaptogen, ginseng helps the body better cope with stress. Ginseng regulates stress hormones like cortisol and promotes homeostasis in the body, leading to better stress resistance. Studies show that ginseng can also enhance overall well-being by reducing symptoms of anxiety and depression [7]. These stress-relieving properties make ginseng a popular choice for people suffering from chronic stress or mental overload.
If you are looking for other natural substances that strengthen your stress resistance and at the same time promote mental performance, then check out this article: L-Tyrosine – Amino Acid for Focus & Stress Resistance .
How does ginseng work in the body?
Ginseng acts as an adaptogen, adapting to the body's needs to improve balance and resistance to stressors. Ginseng's active ingredients, ginsenosides, are responsible for most of its health benefits. They have anti-inflammatory, antioxidant, and immune-boosting effects [8]. Ginseng promotes the release of nitric oxide, which improves blood flow and helps increase cellular energy production. It also modulates the activity of neurotransmitters such as serotonin, dopamine, and acetylcholine, which contributes to improving mental performance.
Recommended dosage and use of ginseng
What is the recommended dosage?
The recommended dosage of ginseng depends on the type of ginseng and the desired effect. For Asian ginseng, doses between 200 and 400 mg per day are generally recommended, while for American ginseng, lower doses may be sufficient, such as 100 to 200 mg per day [9]. It is important to use ginseng in a standardized form to ensure it contains a sufficient amount of ginsenosides.
When should you take ginseng?
Ginseng can be taken in the morning or during the day to increase energy and mental performance. Because ginseng can have a stimulating effect, it should be avoided late in the day, as it may interfere with sleep. It is recommended to take ginseng over a period of several weeks for best results. Afterward, a break of several weeks may be taken to ensure optimal effects [10].
Side effects and safety of ginseng
Is ginseng safe?
Ginseng is generally considered safe when taken in recommended doses. However, it is advisable to consult a doctor before taking ginseng, especially if you are taking medication or have a chronic condition. Pregnant and breastfeeding women should avoid taking ginseng, as its safety in these cases has not been adequately studied [11].
What are the side effects of ginseng?
Possible side effects of ginseng include mild gastrointestinal upset, headaches, nervousness, or insomnia, especially at high doses. Because ginseng can have a stimulating effect, people with high blood pressure or heart problems should be especially careful. To avoid side effects, the recommended dosage should not be exceeded [12].
Ginseng compared to other ingredients
Ginseng vs. Rhodiola Rosea
Both ginseng and Rhodiola rosea are adaptogens that help reduce stress and increase energy. While ginseng is known for its energy-boosting and immune-boosting properties, Rhodiola focuses on improving mental stamina and stress management. Both adaptogens can be combined to provide more comprehensive support for physical and mental stress [13].
Ginseng vs. Maca
Ginseng and maca are both plants that increase energy and stamina. Maca, a root native to the Andes, is primarily valued for its hormone-regulating properties, while ginseng has a stronger effect on the immune system and mental performance. Both plants have adaptogenic properties and can work synergistically to improve overall vitality [14].
Natural sources of ginseng
Ginseng grows primarily in cool regions of Asia and North America. Korean ginseng is cultivated in the mountains of Korea and China, while American ginseng grows in the forests of the United States and Canada. There are no foods that contain ginseng in significant amounts, but the root can be consumed raw or processed into tea, extracts, or dietary supplements [15].
Final Thoughts on Ginseng
Ginseng is a powerful adaptogen that has been used in traditional medicine for thousands of years to boost energy, focus, and the immune system. It's a natural and safe way to help the body manage stress and promote overall well-being. Whether taken as a tea, capsules, or gummies, ginseng offers numerous health benefits that can help you better cope with everyday challenges.