Chosen roots
Also known as: Turmeric, Curcumin, Ginseng, Ginger, Garlic, Valerian Root, Curcuma longa, Panax ginseng, Zingiber officinale, Allium sativum, Valeriana officinalis
Overview
Chosen roots is a general term referring to several medicinal roots including turmeric (*Curcuma longa*), ginseng (*Panax ginseng*), ginger (*Zingiber officinale*), garlic (*Allium sativum*), and valerian (*Valeriana officinalis*). These roots are valued for their bioactive compounds and are used in both traditional and modern herbal medicine. Turmeric contains curcuminoids, primarily curcumin, known for its anti-inflammatory and antioxidant properties. Ginseng contains ginsenosides, which are believed to have adaptogenic effects. Ginger contains gingerols, and garlic contains allicin, both known for their anti-inflammatory and immune-boosting properties. Valerian root contains valerenic acids, which have sedative effects. These roots are available in various forms, including extracts, powders, capsules, and teas, and are sourced directly from the respective plants.
Benefits
Chosen roots, including curcumin, ginseng, ginger, and garlic, have demonstrated benefits in reducing muscle damage and soreness post-exercise. A systematic review and meta-analysis showed significant reductions in muscle damage biomarkers (creatine kinase, lactate dehydrogenase, myoglobin) and muscle soreness at 24 and 48 hours post-exercise compared to placebo (p < 0.01). Benefits are primarily documented in healthy adults undergoing exercise-induced muscle damage. Valerian root may improve subjective sleep quality, though methodological issues limit firm conclusions. Some studies reported reductions in oxidative stress markers and increased antioxidant status, though findings were inconsistent. The standardized mean differences for muscle damage markers indicate a moderate effect size.
How it works
Chosen roots exert their effects through various biological pathways. Curcumin targets NF-κB and COX-2, modulating inflammatory responses. Ginsenosides in ginseng modulate immune cells, contributing to its adaptogenic effects. Gingerols and allicin in ginger and garlic act as antioxidants and anti-inflammatory agents. Valerian constituents interact with GABA receptors in the central nervous system, promoting relaxation and sleep. These roots modulate immune responses, reduce oxidative stress, and influence central nervous system activity. Curcumin has low bioavailability without enhancers like piperine, while ginger and garlic compounds are moderately bioavailable. Valerian bioavailability varies by preparation.
Side effects
Chosen roots are generally safe when used at recommended doses. Common side effects include mild gastrointestinal discomfort. Uncommon side effects include allergic reactions, headache, and dizziness, particularly with valerian. Rare side effects include severe allergic or hypersensitivity reactions. Garlic may interact with anticoagulants, increasing the risk of bleeding. Valerian may potentiate the effects of sedatives. Ginseng may interact with immunomodulatory drugs. Caution is advised during pregnancy and breastfeeding. Individuals with bleeding disorders should use garlic with caution. Sedative use should be monitored when taking valerian. Limited data are available for children and the elderly, so dosing adjustments may be necessary.
Dosage
Dosage varies by root. For curcumin, a range of 500-2000 mg/day is common, with up to 2000 mg/day considered safe. Valerian is typically taken at 450-900 mg/day, with doses above 1215 mg/day not well-studied. Ginger is often used at 1000-2000 mg/day. For muscle recovery, supplementation before and after exercise is recommended. Valerian is typically taken 30-60 minutes before bedtime. Standardized extracts are preferred for consistent bioactive content. Bioavailability enhancers like piperine are recommended for curcumin absorption. No specific cofactors are required for other roots.
FAQs
Are chosen roots effective for muscle recovery?
Yes, they reduce muscle damage markers and soreness but do not improve performance acutely. Effects on muscle damage and soreness are observed within 24 to 48 hours post-exercise.
Is valerian effective for sleep?
It may improve subjective sleep quality, but evidence is limited by study quality. Valerian constituents interact with GABA receptors in the central nervous system.
Are these supplements safe long-term?
Generally yes, but caution with drug interactions and special populations. Common side effects include mild gastrointestinal discomfort for some root supplements.
When should I take these supplements?
Around exercise for muscle recovery; before bedtime for valerian. Standardized extracts are preferred for consistent bioactive content.
Do all root supplements have the same effects?
No, effects vary by root and active compounds. Curcumin targets NF-κB and COX-2; ginsenosides modulate immune cells; valerian constituents interact with GABA receptors.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33196371/ – This systematic review and meta-analysis of 25 studies (353 healthy adults) found that selected root plants (curcumin, ginseng, ginger, garlic) significantly reduced muscle damage markers and soreness post-exercise. The study reported no significant improvements in muscular performance measures, suggesting benefits are mainly symptomatic. The quality of the study was moderate to high based on the PEDro scale.
- https://econtent.hogrefe.com/doi/10.1024/0300-9831/a000689 – This systematic review and meta-analysis, including 16 studies, suggests that valerian may improve subjective sleep quality. However, the authors noted methodological issues and variable dosing and preparations across the included studies. The quality of the study was moderate, with a Jadad scale score of 3.4/5.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4394901/ – This article discusses the use of the cochrane handbook. It provides guidance on systematic reviews of healthcare interventions and diagnostic test accuracy reviews.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1026450/full – This systematic review explores the effects of antioxidants on knee osteoarthritis (KOA) patients. The review suggests that antioxidants can decrease symptoms in KOA, but the analysis is limited to antioxidant effects and not root-specific interventions. The study is of moderate quality.
Supplements Containing Chosen roots
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