What is ginseng extract good for?
Ginseng is a group of plants in the genus Panax, the roots of which have been used in traditional medicine for centuries.
Different types of ginseng
There are several varieties, with the most popular ones being American ginseng, also known as Panax quinquefolius, and Asian ginseng, also known as Panax ginseng, with the latter being the one we mainly associate with the term "ginseng", and also the most prevalent variety used in ginseng supplements.
The Asian and American variants of ginseng vary somewhat in their composition and in the concentration of their compounds, resulting in different effects on the body, with the end result being that American ginseng has a more relaxing effect on the body, while Asian ginseng has a more energizing effect.
Anti-inflammatory & antioxidant properties
Modern research has demonstrated that ginseng's health benefits are due to its abundant antioxidant and anti-inflammatory properties, with studies showing that ginseng extracts are able to reduce inflammation and oxidative stress, which are the main drivers in many chronic diseases.
Benefits for the immune system
Ginseng has been found to reinforce the immune system, and one study that involved taking 2g of Asian ginseng daily for eight weeks resulted in a significant increase in the amount of immune cells in the body.
Cell function and metabolism
It is also thought that ginseng, in particular the compounds known as ginsenosides, contribute towards healthy cell function and metabolism by assisting the cells to properly grow and divide when they should, and reducing the risk of abnormal cell division.
This property could be beneficial for fighting cancer, and a review of studies found that people who take ginseng regularly reduce their risk of cancer by a massive 16%.
Ginseng's energizing properties could also help with people who suffer from chronic fatigue syndrome, or fatigue in general, with several studies showing how certain compounds in ginseng are able to enhance the production of energy at a cellular level.
One review of 10 studies found that significant improvements to fatigue can become apparent after just 15 days of ginseng supplementation.
Benefits for diabetes
People who suffer from type 2 diabetes could also benefit from taking ginseng, as several studies have found that ginseng supplementation can improve insulin sensitivity and decrease fasting blood sugar levels.
Benefits for mental health
Aside from ginseng's documented benefits for our physical health, it is also known for promoting mental well-being.
Several studies indicate that ginseng has the potential to reduce symptoms associated with stress, anxiety and depression, as well as improve aspects of our cognitive and emotional health, such as memory, mood and behaviour.
Its antioxidant properties also mean that it can protect our brain from damage caused by oxidative stress, which is something that is associated with cognitive impairment, especially as we age.
Benefits for reproductive health
Lastly, some studies have found that ginseng may be a viable alternative for treating erectile dysfunction, with some of ginseng's active compounds serving to protect tissues and blood vessels in the penis from damage caused by oxidative stress, as well as relaxing the muscles and increasing circulation.
When should I take ginseng extract?
When taken on an empty stomach, ginseng can potentially cause gastrointestinal discomfort, or even have unwanted effects on blood sugar levels, so it is generally advised to take it with a meal.
Also, although American ginseng has been associated with improved sleep, Asian ginseng by contrast is known to have a stimulating effect that can disrupt sleep, and considering most supplements seem to include the Asian variety of ginseng, also known as Panax ginseng, it is advisable to take your ginseng supplements early in the day, such as with breakfast, just to be on the safe side.
What does ginseng extract combine well with?
Ginseng with astragalus, for cholesterol & energy levels
Astragalus has been shown to combine well with ginseng, resulting in improved energy levels as well as lower cholesterol levels.
Ginseng with nattokinase, for diabetes
Ginseng's benefits towards blood sugar levels and insulin resistance have been found to be even more effective when combined with nattokinase, shiitake mushrooms and chokeberries, also known as aronia.
One animal study found significant improvement to insulin resistance, glucose metabolism and also gut microbiome in rats with type 2 diabetes when this combination was taken.
Ginseng with vitamin E, for erectile dysfunction
In terms of erectile dysfunction, ginseng's benefits towards alleviating this condition were shown to be enhanced even further when combined with vitamin E.
Ginseng with gingko biloba, for improved memory
Research shows that taking ginseng with gingko biloba together offers improved cognitive function, especially when it comes to memory function.
One 12-week study found that there was an average increase of approximately 7.5% in memory function, with the benefits lasting even after the supplementation period had finished.
What should I avoid taking ginseng extract with?
Avoid with stimulants
It is generally advised to avoid taking Asian ginseng ( Panax ginseng) together with any other stimulants, including caffeine, as such a combination could potentially speed up the nervous system, increasing the heart rate or raising blood pressure levels excessively.
Ginseng Extract data sources & further reading
- https://www.healthline.com/nutrition/ginseng-benefits
- https://www.webmd.com/drugs/2/drug-734/korean-ginseng-oral/details
- https://www.webmd.com/diet/supplement-guide-ginseng
- https://www.medicalnewstoday.com/articles/262982
- https://www.webmd.com/vitamins/ai/ingredientmono-1000/panax-ginseng
- https://www.sciencedirect.com/science/article/abs/pii/S221295881930597X
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818675/
- https://pubmed.ncbi.nlm.nih.gov/30041479/
Last updated by Asklepios on 30th January, 2025