Ginseng has been used for centuries throughout traditional Chinese medicine.
Depending on how long it has been grown, this slow-growing, short, fleshy-rooted plant can be classified as fresh, white, or red.
Hello to everyone. We talked about the 7 health benefits of ginseng today. Have you ever tried ginseng tea? Ginseng has been shown to be a powerful herbal medicine.
Fresh ginseng is harvested before the age of four years, white ginseng is harvested between the ages of four and six years, and red ginseng is harvested after the age of six years or more.
There are several varieties of this herb, the most common of which are American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng).
The concentrations of active compounds in American and Asian ginseng differ, as do their effects on the human body. American ginseng is thought to have a soothing effect, whereas Asian ginseng is thought to have an uplifting effect.
Ginseng contains two key components: ginsenosides and gintonin. These compounds work together to provide health benefits.
Here are seven evidence-based ginseng health benefits.
1, Effective Antioxidant with the Potential to Reduce Inflammation
Ginseng has anti-inflammatory and antioxidant properties.
In vitro studies have shown that ginseng extract and ginsenoside compounds can reduce inflammation and boost cell antioxidant capacity.
A test-tube study, for example, discovered that Korean red ginseng extract can reduce inflammation and improve antioxidant activity in the skin cells of eczema patients.
2, May Improve Brain Function
Ginseng can help with cognitive functions like memory, behavior, and mood.
Some animal and test tube studies have shown that ginseng components, such as ginsenosides and compound K, can protect the brain from free radical damage.
A four-week study followed 30 healthy people who consumed 200 mg of ginseng daily. They improved their mental health, social function, and mood at the end of the study.
However, after 8 weeks, these benefits are no longer significant, indicating that the effect of ginseng may diminish with time.
Another study looked at how a single dose of 200 or 400 mg of Panax ginseng affected 30 healthy adults’ mental performance, mental fatigue, and blood sugar levels before and after a ten-minute psychological test.
The 200 mg dose was more effective than the 400 mg dose in improving mental performance and fatigue during the test.
Ginseng may aid in the absorption of blood sugar by cells, improving function and reducing mental fatigue. It’s unclear why low doses work better than high doses.
The third study discovered that taking 400 mg of ginseng daily for eight days can help with sedation and math skills.
3, Possibility of Improving Erectile Dysfunction
Ginseng has been shown in studies to be an effective treatment for male erectile dysfunction (ED).
It appears that the compounds can help restore normal function by preventing oxidative stress in the blood vessels and tissues of the penis.
Furthermore, studies have shown that ginseng can increase nitric oxide production, which can improve penile muscle relaxation and blood circulation.
According to one study, men treated with Korean red ginseng improved their ED symptoms by 60%, while drugs only improved by 30%.
In addition, another study found that 8 weeks of taking 1000 mg of ginseng extract improved erectile function and overall satisfaction in 86 men with ED.
However, more research is required before concluding that ginseng can treat ED.
4, Immune System Boosting
Ginseng can help to boost the immune system.
Some studies on its immune system effects have focused on cancer patients undergoing surgery or chemotherapy.
A study followed 39 people who had gastric cancer surgery and recovered. For two years, they were given 5400 mg of ginseng daily.
Surprisingly, these people’s immune function has improved significantly, and the recurrence rate of symptoms has decreased.
Another study looked at how red ginseng extract affected immune system markers in patients with advanced gastric cancer who were undergoing chemotherapy after surgery.
People taking red ginseng extract had better immune system markers after three months than those in the control or placebo groups.
Furthermore, when compared to people who did not take ginseng, those who did had up to 35% more disease-free survival within five years after radical surgery, with a survival rate as high as 38%.
Ginseng extract appears to improve the efficacy of vaccination against diseases such as influenza.
Even though these studies show improvements in immune system markers in cancer patients, more research is needed to prove ginseng’s efficacy in improving healthy people’s resistance to infection.
5, Has the potential to be anti-cancer
Ginseng may aid in the prevention of certain cancers.
This herb’s ginsenosides have been shown to reduce inflammation and provide antioxidant protection.
The cell cycle is the process by which cells grow and divide normally. Ginsenosides can help this cycle by preventing abnormal cell growth and production.
A review of several studies concluded that taking ginseng may reduce cancer risk by 16%.
Furthermore, an observational study found that people who took ginseng were less likely to develop cancers of the lips, mouth, esophagus, stomach, colon, liver, and lung when compared to people who did not take ginseng.
Ginseng can also help improve the health of chemotherapy patients by reducing side effects and enhancing the effects of certain therapeutic drugs.
Although research on the role of ginseng in cancer prevention has yielded some promising results, it remains inconclusive.
6, May help with fatigue and increase energy levels
Ginseng has been shown to help with fatigue and energy levels.
Several animal studies have linked certain ginseng components (such as polysaccharides and oligopeptides) to lower oxidative stress and increased cell energy production, which can aid in fatigue management.
A four-week study of 90 chronic fatigue patients looked at the effects of taking 1 or 2 grams of ginseng or a placebo.
Ginseng users experienced less physical and mental fatigue, as well as lower oxidative stress, when compared to placebo users.
In another study, 364 cancer survivors were given 2,000 mg of American ginseng or a placebo. After 8 weeks, the ginseng group’s fatigue level was significantly lower than the placebo group’s.
Furthermore, meta-analyses of over 155 studies show that ginseng supplements can not only help reduce fatigue but also improve physical activity.
7, Possibility of Lowering Blood Sugar
Ginseng appears to help diabetic and non-diabetic patients control their blood sugar levels.
American and Asian ginseng has been shown to improve pancreatic cell function, promote insulin production, and increase blood sugar absorption in tissues.
Furthermore, studies have shown that ginseng extract reduces free radicals in diabetic patients’ cells by providing antioxidant protection.
A study on 19 patients with type 2 diabetes looked at the effect of 6 grams of Korean red on conventional anti-diabetic drugs or diet.
Surprisingly, they kept their blood sugar under control for the entire 12-week study. Their blood sugar levels fell by 11%, fasting insulin fell by 38%, and insulin sensitivity rose by 33%.
Another study found that after testing for sugary drinks, American ginseng helped raise blood sugar levels in ten healthy people.
Fermented red ginseng appears to be more effective at controlling blood sugar. Fermented ginseng is made with the help of living bacteria that convert ginsenosides into a more absorbable and effective form.
In fact, a study found that consuming 2.7 grams of fermented red ginseng per day can effectively lower blood sugar levels after a test meal while increasing insulin levels when compared to a placebo.
Simple to Include in Your Diet
Ginseng root can be consumed in a variety of ways. It is edible raw or lightly steamed to soften.
Tea can also be simmered in water. Simply heat water in freshly sliced ginseng and soak it for a few minutes.
Ginseng can also be used in a variety of recipes, including soups and stir-fries. The extract can come in powders, tablets, capsules, or oils.
The amount you should take is determined by the condition you want to improve. Overall, 1-2 grams of raw ginseng root or 200-400mg extract should be taken daily. It is best to start slowly and gradually increase the dose.
Look for a standard ginseng extract with 2-3% total ginsenosides and take it before meals to maximize absorption and reap the full benefits.