Ginseng has a rich history as an herbal remedy and has become a prevalent term used to promote not just beverages but a wide array of health and energy products. It is renowned for its ability to boost energy, alleviate fatigue, enhance alertness, and aid in stress management.
Ginseng as an Adaptogen
Ginseng belongs to the category of herbs known as adaptogens, which support a healthy stress response. These herbs help maintain optimal cortisol levels, increase energy, enhance cognitive function, and improve sleep quality during stressful situations. They are traditionally regarded as deeply nourishing for overall bodily health.
The multitude of ginseng preparations and varieties available pose challenges in consistently interpreting scientific findings and historical usage. Different cultures utilize various plant parts, preparation methods such as teas or whole consumption, and diverse processing techniques. The quality of botanical products and the design of studies vary greatly. Therefore, consulting a qualified healthcare provider regarding ginseng supplements or other preparations is advisable for optimal results over an extended period.
Varieties of Ginseng
Ginseng is a popular term applied to several plants that may not be identical but belong to the same botanical family, Araliaceae. These plants are highly valued due to their slow growth and the challenges associated with cultivation, leading to overharvesting in the wild and expensive cultivation in controlled environments.
American Ginseng (Panax quinquefolius)
Indigenous to eastern North America, American ginseng has traditionally been used to combat exhaustion from overwork, dryness of the mouth, eyes, and skin, and weak digestion. It possesses a cooling nature, beneficial for individuals prone to feeling excessively warm.
Research on Panax quinquefolius indicates its efficacy in regulating blood sugar levels. A 2019 study demonstrated that incorporating American ginseng into conventional type 2 diabetes treatment was safe and effective in improving blood sugar control. Consultation with a healthcare professional is recommended before integrating it into a diabetes management plan.
Furthermore, studies on mice suggest that American ginseng exhibits anti-inflammatory and antioxidant properties in the digestive tract, potentially effective in both treating and preventing colitis. Further research is necessary to confirm these findings in human populations.
Asian Ginseng (Panax ginseng)
Also referred to as red, white, Chinese, or Korean ginseng, Panax ginseng is primarily utilized for exhaustion leading to cortisol dysregulation and blood sugar fluctuations. Possessing a warming nature, it may not be suitable for use in hot weather or individuals with naturally high body temperatures.
Panax ginseng is extensively studied for its potential in managing blood sugar levels. Individuals dealing with blood sugar instability, particularly those with diabetes, may benefit from its incorporation into their treatment regimen. However, consultation with a healthcare provider is advised.
Research suggests that Panax ginseng may offer support for the immune system, cognitive function, physical endurance, anti-aging, maintenance of healthy cholesterol levels, various cardiovascular and respiratory disorders, depression, anxiety, and menopausal symptoms.
Siberian Ginseng (Acanthopanax senticosus)
Recently reclassified from Eleutherococcus senticosus and known as Eleuthero, this plant was not traditionally called ginseng. The name has been applied more recently for marketing purposes; however, Eleuthero is part of the same plant family. It is most commonly used for recovery from long-term stress, recovery from surgery or illness, and improved athletic performance.
Eleuthero is useful for stamina, including athletic performance, and for caffeine-like alertness, so it may be helpful for people who don’t tolerate coffee well but would like an energetic boost.
A study of young male athletes found that Eleuthero taken for eight weeks significantly improves cardiovascular function, physical performance, and metabolism. Another study in mice found that recovery after physical exertion is shortened with supplementation of Eleuthero.
In vitro studies have shown that Eleuthero can inhibit RNA viral replication and also may be helpful for shortening the duration of acute illnesses, such as colds and influenza.
Studies have been conducted looking into the use of Eleuthero for treating ulcers, arthritis, and autoimmune disease and as a general anti-inflammatory with promising results. However, more research is needed to confirm these uses.
Ashwaghanda (Withania somifera)
Ashwaghanda, or Withania somnifera, is sometimes called Indian ginseng because it has many similar uses as an adaptogen, although it is not botanically related to true ginsengs. It is part of the Solanaceae, or nightshade, family.
Ashwaghanda is traditionally used to nourish the whole body, particularly at times of chronic stress or recovery. Unlike true ginsengs, it is not stimulating but may actually help people sleep better, and it can be taken later in the evening. It is most often used as an adaptogen or in autoimmune diseases.
One systematic review of randomized clinical trials from 2013 using ginseng for various menopausal symptoms found no conclusive evidence of effectiveness. However, studies using any ginseng were included in that review, which led to inconsistencies in potential doses, preparations, plant parts, and specific plants. Another systematic review of randomized placebo-controlled trials completed in 2022 found that the included studies, which also included the use of any kind of ginseng, showed improved hot flashes, menopausal symptoms, and overall quality of life in menopausal women. More interest in plant medicines will improve the quality of studies and information.
Side Effects of Ginseng
The most commonly reported side effects of true ginsengs include difficulty sleeping, feelings of overstimulation, and restlessness. Additionally, ginsengs may impact blood pressure, heart rate, and menstruation, and they can lead to headaches and digestive disturbances. Notably, ginsengs have known interactions with certain medications, particularly statins, blood thinners, blood pressure medications, and blood sugar medications. It is crucial to inform your doctor about any supplements you are taking to avoid potential complications.
Key Takeaway
The botanical name "Panax" derives from the word "panacea," indicating that ginseng has historically been regarded as a remedy for various ailments affecting all body systems. It constitutes a potent and significant group of plants with an extensive traditional history of therapeutic use. Ongoing scientific research aims to provide further insight into the efficacy of ginseng as an herbal medicine. Consulting with a qualified healthcare provider regarding the incorporation of ginseng into your daily routine for overall wellness is advisable.