Introduction

Ginseng, a widely recognised herbal supplement, is derived from the roots of various ginseng plants. The most prominent varieties are American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng). Depending on the harvest time, ginseng is categorised into three types: fresh ginseng, harvested before four years; white ginseng, harvested between four and six years; and red ginseng, harvested after six years.¹

This herb is not only a popular health supplement, but also a key ingredient in numerous herbal remedies across East Asian cultures.⁵ There are around 13 species of ginseng, flourishing across Asia, North America, and Europe.⁶ Typically, the term 'ginseng' refers to the dried root and rhizome of Panax ginseng C.A. Meyer (Araliaceae), thriving in the cooler regions of Northeast China, the Korean peninsula, Russia, and North America.⁷

Historical use of ginseng

Ginseng, particularly the Asian and American varieties, is recognized as an adaptogen, a natural agent that helps the body cope with stress.¹⁵ The primary active components in ginseng are ginsenosides, which are believed to function as antioxidants, combating stress and inflammation.⁴

For millennia, practitioners of Traditional Chinese Medicine (TCM) have utilised ginseng to enhance overall well-being. Today, ginseng is also available as over-the-counter (OTC) supplements, which are marketed to boost energy and alleviate stress.²

Types of ginseng

Asian/korean ginseng 

Also known as Panax ginseng or Red Ginseng, this variety flourishes in the colder regions of China and North Korea. It holds a venerable place in traditional Chinese medicine, where it's been utilised for over 4,000 years, often hailed as the quintessential ginseng. The root is packed with a plethora of nutrients, including antioxidants, vitamins, minerals, and the notably unique ginsenosides.

These are credited with stimulating the metabolic functions of the central nervous system, thereby enhancing energy and endurance. Korean ginseng is acclaimed for optimising bodily functions and reducing stress sensitivity, making it a preferred choice for individuals in recovery or those seeking an energy boost. Notably, to preserve its effectiveness, it's advisable to consume Korean ginseng in cycles, with the duration tailored to the specific health condition being addressed.¹¹

Siberian ginseng

Eleutherococcus senticosus is technically not a true ginseng because it contains eleutherosides instead of ginsenosides. It's the milder “cousin” in the ginseng family, which makes it suitable for prolonged use. This variant is typically employed to mitigate stress, alleviate adrenal fatigue, and bolster the nervous system, as well as liver and lung functions.

American ginseng

Known as Panax quinquefolius, this type is native to some regions of Canada and the USA and is often called White Ginseng. It's recognized for its soothing impact on the central nervous system, providing 'cooling' energy, in contrast to the 'warming' energy of Korean ginseng. American ginseng is celebrated for its fatigue-fighting properties and its purported benefits for sexual wellness. 

Of these, Korean Ginseng is most famed for its energy-enhancing attributes and has long been revered for its potent and rejuvenating qualities

Ginseng and energy levels

Ginseng has been valued for centuries, largely because it contains potent natural antioxidants known as ginsenosides. These compounds, found in the plant's roots, leaves, stems, and fruits, exhibit diverse pharmacological benefits and are classified into roughly 100 different types.⁸

Research has highlighted the role of ginsenosides in addressing organ damage, cell death, and various immunological and metabolic diseases.⁹ Furthermore, they are recognized for their ability to support neurogenesis, synaptogenesis, neuronal growth, and neurotransmission, offering protective effects on the central nervous system and enhancing memory.¹⁰

Potential benefits beyond energy boost

Studies on humans suggest that ginseng might aid in regulating blood sugar, lowering cholesterol, reducing inflammation, and boosting energy levels. However, much of this research is preliminary, with small participant numbers, underscoring the need for more comprehensive studies to ascertain ginseng's health benefits.² 

In laboratory settings, ginseng has shown potential stimulant effects, possibly energising the nervous system and improving alertness.¹² Yet, the confirmation of these effects in humans requires further investigation, especially since current research mainly involves individuals dealing with fatigue due to cancer or other health conditions.¹⁴ 

A notable study in 2018 indicated that American ginseng could alleviate fatigue linked to chronic illnesses, with optimal results seen from a daily intake of 2,000 mg for eight weeks.¹³

Recommended dosages

Ginseng is available in various forms, including tablets, capsules, extracts, and powders. Commonly, the suggested intake is one to two capsules twice daily with meals, though the exact number may vary by the product's concentration.^3,15 Ginseng powder can be mixed into water, juice, or smoothies, often at higher doses than solid forms. It's also found in smaller quantities in energy drinks and herbal teas.¹⁶

Beyond supplements, ginseng can be consumed in traditional ways:¹⁶ 

• Chewing the raw root
• Infusing it in wine to create an extract
• Brewing it to make tea
• Boil dried ginseng to prepare an extract

Ginseng is not only a staple in energy drinks and teas, but also a frequent addition to Asian dishes.¹⁶ While there is a growing preference for natural, non-industrial products, it's crucial to recognize the potential variability and risks associated with homemade ginseng remedies, as the concentration of active ingredients can differ significantly from one root to another.¹⁷

Side effects 

Generally, ginseng is well accepted but there are instances where some individuals may encounter side effects. These adverse reactions can occur with the consumption of both varieties of ginseng and include:¹⁷ 

• Nervousness
• Insomnia
• Changes in blood pressure
• Breast pain, vaginal bleeding
• Vomiting
• Diarrhoea
• Mania

Severe symptoms include: 

• Inflammation of the arteries in the brain (cerebral arteritis), 
• Severe skin reactions (Stevens-Johnson syndrome)
• Inflammation of the liver (cholestatic hepatitis)
• Anaphylactic allergic reactions

Interactions with medications

Ginseng is known to interact with various herbal supplements, prescription medications, and certain foods.¹⁸ This includes: 

• Caffeine 
• Alcohol
• Blood-thinners medications 
• HIV medications
• Diabetic medications
• Immunosuppressants
• Antidepressants
• Bitter orange
• Ephedra
• Bitter mallow

This is why it's crucial to consult with your healthcare provider and pharmacist before starting ginseng, to prevent any potential interactions.

Summary

Ginseng stands out as a cherished herbal supplement, deeply rooted in traditional medicine, particularly noted for its American and Asian varieties. This remarkable herb, available in fresh, white, or red forms, is infused with an impressive spectrum of nutrients, especially ginsenosides, which are the secret behind its myriad health benefits.

Ginseng is especially celebrated for its ability to boost energy and stamina, a quality that has garnered appreciation worldwide. While it also supports various aspects of health like neurogenesis, blood sugar control, and inflammation reduction, its energy-enhancing properties are particularly noteworthy.

Available in numerous forms and adaptable to various dietary preferences, ginseng offers a natural way to invigorate your body. However, to harness its benefits effectively and safely, it's crucial to adhere to recommended usage patterns and consult healthcare professionals, ensuring it complements your health regimen without adverse effects or interactions with other treatments.