7 proven health benefits of ginseng

Ginseng has been used in traditional Chinese medicine for centuries

This slow-growing, short plant with fleshy roots can be classified in three ways, depending on how long it has been grown: fresh, white or red.

The fresh ginseng is harvested before the fourth year, while white ginseng is harvested between 4–6 years and red ginseng is harvested after 6 or more years.

There are many species of this herb, but the most popular are American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng).

American and Asian ginseng differ in their concentration of active compounds and effects on the body. American ginseng is believed to act as a relaxant, while the Asian variety has an invigorating effect.

Ginseng contains two important compounds: ginsenosides and gintonin. These compounds add up to provide health benefits.

Here are 7 well-founded proven health benefits of ginseng.

1. A powerful antioxidant that can reduce inflammationher

Ginseng has beneficial antioxidant and anti-inflammatory properties.

Some test-tube studies show that ginseng extracts and ginsenoside compounds can inhibit inflammation and increase antioxidant capacity in cells.

For example, a test-tube study found that Korean red ginseng extract reduced inflammation and improved the antioxidant activity of skin cells from people with eczema.

The results are promising in humans as well.

The researchers concluded that red ginseng may help reduce oxidative stress by increasing antioxidant enzyme activities.

2. It can improve brain function

Ginseng can help improve brain functions such as memory, behavior and mood.

Some test-tube and animal studies show that components in ginseng, such as ginsenosides and compound K, may protect the brain from damage caused by free radicals.

It is possible that ginseng may also help cells absorb blood sugar, which could increase productivity and reduce mental fatigue.

Moreover, other studies have found positive effects on brain function and behavior in people with Alzheimer's disease.

3. It can improve erectile dysfunction

Research shows that ginseng may be a useful alternative for treating erectile dysfunction (ED) in men.

It appears that the compounds in it may protect against oxidative stress in penile blood vessels and tissues and help restore normal function.

In addition, studies show that ginseng can stimulate the production of nitric oxide, a compound that improves muscle relaxation in the penis and increases blood circulation.

4. It can boost the immune system

Ginseng can strengthen the immune system.

Some studies investigating its effects on the immune system have focused on cancer patients undergoing surgery or chemotherapy.

One study followed 39 people recovering from stomach cancer surgery by treating them with 5,400 mg of ginseng daily for two years.

Interestingly, these people had significant improvements in immune function and lower recurrence of symptoms.

Another study examined the effect of red ginseng extract on immune system markers in people with advanced stomach cancer undergoing chemotherapy after surgery.

After three months, those taking red ginseng extract had better immune system markers than those in the control or placebo groups.

Additionally, a study suggests that people who take ginseng may have up to a 35% higher chance of living disease-free for five years after curative surgery and up to a 38% higher survival rate compared to those who don't they accept it.

It appears that ginseng extract may enhance the effect of vaccinations against diseases such as influenza.

5. May have potential anti-cancer benefits

Ginseng may be helpful in reducing the risk of certain types of cancer.

The ginsenosides in this herb have been shown to help reduce inflammation and provide antioxidant protection.

The cell cycle is the process by which cells normally grow and divide. Ginsenosides can benefit this cycle by preventing abnormal cell production and growth.

A review of several studies concluded that people who take ginseng may have a 16% lower risk of developing cancer.

Additionally, an observational study suggests that people taking ginseng may be less likely to develop certain types of cancer, such as cancers of the lips, mouth, esophagus, stomach, colon, liver, and lung, than those who they don't accept it.

Ginseng may also help improve the health of patients undergoing chemotherapy, reduce side effects, and enhance the effect of some medical drugs.

While studies on ginseng's role in cancer prevention show some benefits, they remain inconclusive.

6. It can fight fatigue and increase energy levels

Ginseng has been shown to help fight fatigue and promote energy.

Various animal studies have linked certain components in ginseng, such as polysaccharides and oligopeptides, to lower oxidative stress and higher energy production in cells, which may help fight fatigue.

A four-week study examined the effects of giving 1 or 2 grams of Panax ginseng or a placebo to 90 people with chronic fatigue.

Those given Panax ginseng experienced less physical and mental fatigue and a reduction in oxidative stress than those given a placebo.

Additionally, a review of over 155 studies suggests that ginseng supplements may not only help reduce fatigue, but also improve physical activity.

7. It can lower blood sugar

Ginseng appears to be helpful in controlling blood glucose in both people with and without diabetes.

American and Asian ginseng have been shown to improve the function of pancreatic cells, stimulate insulin production and improve the absorption of blood sugar into tissues.

Additionally, studies have shown that ginseng extracts help by providing antioxidant protection that reduces free radicals in the cells of those with diabetes.

It appears that fermented red ginseng may be even more effective at controlling blood sugar. Fermented ginseng is produced using live bacteria that transform the ginsenosides into a more easily digestible and potent form.

Easy to add to your diet

Ginseng root can be consumed in many ways. It can be eaten raw or you can lightly steam it to soften it.

It can also be steeped in water to make a tea. To do this, simply add hot water to freshly chopped ginseng and let it sit for a few minutes.

Ginseng can be added to a variety of recipes such as soups and stir-fries. And the extract can be found in the form of powder, tablets, capsules and oils.

How much you should take depends on the condition you want to improve. In general, daily doses of 1-2 grams of raw ginseng root or 200-400 mg of extract are recommended. It is best to start with lower doses and increase over time.

Look for a standard ginseng extract that contains 2-3% total ginsenoside and consume it before meals to increase absorption and get the full benefits.