Eleuthero Ginseng Extract
Also known as: Eleutherococcus senticosus, Panax ginseng, Eleuthero, Siberian Ginseng, Asian Ginseng, Korean Ginseng
Overview
Eleuthero Ginseng Extract is a term that encompasses two different plants: *Eleutherococcus senticosus* (Eleuthero or Siberian Ginseng) and *Panax ginseng* (Asian, Korean, or true Ginseng). Both are adaptogens traditionally used to combat fatigue, enhance cognitive function, and improve physical performance. *Panax ginseng* is native to Korea and China, while Eleuthero is native to Northeast Asia. They contain different active compounds: *Panax ginseng* contains ginsenosides, while Eleuthero contains eleutherosides. While both are used for similar purposes, *Panax ginseng* has a stronger evidence base supporting its benefits. Both are available in various forms, including capsules, tablets, powders, and liquid extracts. Standardized extracts are preferred to ensure consistent potency. They are often marketed towards individuals seeking to improve energy levels, cognitive function, and overall well-being.
Benefits
*Panax ginseng* has demonstrated benefits for cognitive function, fatigue reduction, and improved physical performance. A meta-analysis showed a small but significant improvement in memory (SMD = 0.19, 95% CI: 0.02–0.36, p < 0.05). Systematic reviews and meta-analyses indicate that *Panax ginseng* is superior to placebo for reducing fatigue and improving physical function. It may also improve exercise endurance in healthy adults. Secondary benefits may include improvements in sexual function, menopausal symptoms, metabolic indicators, and inflammatory markers. Most evidence is in healthy adults or those with mild fatigue. Eleuthero has less consistent evidence for these benefits.
How it works
*Panax ginseng* and Eleuthero exert their effects through multiple mechanisms. They modulate the hypothalamic-pituitary-adrenal (HPA) axis, which helps regulate the body's response to stress. They also reduce oxidative stress and enhance mitochondrial function, improving cellular energy production. Ginsenosides and eleutherosides interact with neurotransmitter systems, glucocorticoid receptors, and inflammatory pathways, affecting the central nervous system, endocrine system, and immune function. The absorption and bioavailability of ginsenosides can vary, but standardized extracts may improve consistency.
Side effects
Both *Panax ginseng* and Eleuthero are generally safe for most adults at recommended doses. Common side effects are rare but may include mild gastrointestinal upset, insomnia, or headache. Uncommon side effects are not well-documented but may include mild allergic reactions. Rare side effects may include aggravation of hormone-sensitive conditions. *Panax ginseng* may interact with anticoagulants, antidiabetic drugs, and stimulants. Contraindications include pregnancy, breastfeeding, hormone-sensitive conditions, and certain medications. Caution is advised for individuals with hypertension, diabetes, or psychiatric conditions. It is important to consult with a healthcare provider before taking these supplements, especially if you have underlying health conditions or are taking medications.
Dosage
For *Panax ginseng*, the recommended dosage is typically between 200 and 600 mg of a standardized extract daily. Some studies have used up to 1,000 mg/day. For Eleuthero, the recommended dosage is between 300 and 600 mg of extract daily, with some studies using up to 1,200 mg/day, although data is limited at higher doses. It is best to take these supplements in the morning or early afternoon to avoid insomnia. Standardized extracts are preferred for consistency. Taking them with food may help reduce gastrointestinal upset. It's crucial to start with a lower dose and gradually increase it to assess tolerance.
FAQs
Are Eleuthero and true ginseng interchangeable?
No, Eleuthero (*Eleutherococcus senticosus*) and true ginseng (*Panax ginseng*) are different plants with different active compounds. While both are adaptogens, *Panax ginseng* has more robust evidence supporting its benefits.
When is the best time to take Eleuthero or ginseng?
It is generally recommended to take Eleuthero or ginseng in the morning or early afternoon to avoid potential insomnia. Consistent timing can also help establish a routine for optimal results.
How long does it take to experience the effects?
Acute cognitive effects may be noticeable within hours, while improvements in fatigue and physical performance may take several weeks of consistent use. Individual responses can vary.
Are there any safety concerns?
Both are generally safe at recommended doses, but it's important to monitor for interactions with medications and to use caution if you have hypertension, diabetes, or psychiatric conditions. Consult with a healthcare provider.
What results can I expect from taking ginseng?
You can expect modest improvements in energy, cognition, and physical performance. However, effects are generally mild and not universally experienced. Individual responses can vary.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/39474788/ – This meta-analysis of RCTs (n ≥ 30 per group) investigated the effects of ginseng on cognitive function over 4–12 weeks. The key finding was a small but significant improvement in memory (SMD = 0.19, 95% CI: 0.02–0.36, p < 0.05). The study acknowledges heterogeneity in study designs and populations as a limitation, with an overall quality assessment of moderate to high, but with some risk of bias.
- https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2023.1069268/full – This umbrella review (systematic review of reviews) examined multiple systematic reviews and meta-analyses to assess the impact of ginseng on various health outcomes. The review identified benefits for fatigue, physical function, sexual function, menopausal symptoms, and metabolic and inflammatory markers. The study notes limited data on safety and side effects as a limitation, with a high-quality assessment using AMSTAR-2 and GRADE.
- https://journals.sagepub.com/doi/full/10.1177/2164957X221079790 – This study investigated the effects of *Panax ginseng* and its compounds on improving exercise endurance in healthy adults. The results showed that *Panax ginseng* improves exercise endurance. This suggests that *Panax ginseng* may be a useful supplement for athletes and individuals looking to improve their physical performance.
- https://www.mdpi.com/2072-6643/14/6/1185 – This study investigated the effects of *Panax ginseng* on improving exercise endurance in healthy adults. The results showed that *Panax ginseng* improves exercise endurance. This suggests that *Panax ginseng* may be a useful supplement for athletes and individuals looking to improve their physical performance.
- https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2020.01031/full – This systematic review and meta-analysis of RCTs (n ≥ 30 per group) evaluated the effectiveness of *Panax ginseng* for fatigue over a duration of mostly 4–8 weeks. The key findings indicated that *Panax ginseng* was superior to placebo for fatigue, heart rate recovery, and clinical effect. The study acknowledges that some studies had small sample sizes or short duration, with an overall quality assessment of moderate to high, but with some risk of bias.
