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Panax Ginseng root

Also known as: Panax ginseng, Asian ginseng, Korean ginseng

Overview

Panax ginseng, also known as Asian or Korean ginseng, is an adaptogenic herb derived from the root of the *Panax ginseng* plant, primarily cultivated in Korea, China, and Russia. It is characterized by its ginsenoside content, which are thought to be the primary bioactive compounds. Other key compounds include polysaccharides and polyacetylenes. Panax ginseng is commonly used to reduce fatigue, enhance exercise endurance, support glycemic control, and improve cognitive function. Research on Panax ginseng is considered moderate, with several systematic reviews and meta-analyses available, though study designs often vary. Evidence suggests moderate confidence for its use in fatigue reduction and exercise endurance, while evidence for cognitive benefits is less robust.

Benefits

Panax ginseng has demonstrated several evidence-based benefits. It improves exercise endurance, as shown in a meta-analysis of 12 RCTs, with a standardized mean difference (SMD) of 0.61 (95% CI: 0.29–0.93) for improved time to exhaustion. Ginsenoside Rg1 appears to play a significant role in this effect. It also reduces fatigue, with systematic reviews showing significant improvements in fatigue scales compared to placebo, particularly in disease-related fatigue (SMD = -0.35 to -0.68). Additionally, Panax ginseng may offer modest glycemic control, with meta-analyses indicating a small reduction in fasting blood glucose (-0.31 mmol/L, 95% CI: -0.52 to -0.10).

How it works

Panax ginseng exerts its effects through several key pathways. It upregulates AMPK and PGC-1α pathways, enhancing mitochondrial biogenesis and energy metabolism. It also exhibits anti-inflammatory properties by inhibiting NF-κB and TNF-α. Furthermore, Panax ginseng modulates the neuroendocrine system by regulating cortisol levels via the HPA axis. The bioavailability of ginsenosides is low (1–5%), but active metabolites like compound K contribute to its overall effects.

Side effects

Common side effects of Panax ginseng include insomnia, headaches, and gastrointestinal discomfort, with an incidence rate of 5–10%. Rare side effects include hypertension and allergic reactions, occurring in less than 1% of users. Panax ginseng may interact with anticoagulants like warfarin, potentially leading to additive effects. It can also exacerbate caffeine-induced tachycardia. Contraindications include pregnancy and autoimmune disorders. Caution is advised for individuals with hypertension or those taking stimulant medications. Due to limited long-term safety data, cycling use (e.g., 8 weeks on, 2 weeks off) is sometimes recommended.

Dosage

The minimum effective dose of Panax ginseng is 200 mg/day of a standardized extract (4% ginsenosides). An optimal range is 200–400 mg/day for fatigue reduction, while 1–2 g/day of dried root may be used for general purposes. For exercise endurance, it should be taken 1–2 hours pre-exercise. Morning administration is recommended to avoid insomnia. Standardized extracts are preferred for consistency. There is limited data to support specific upper limits, but it is generally advised to avoid excessive doses and to monitor for stimulant-like side effects.

FAQs

How long until results?

Expect 4–8 weeks for fatigue reduction. Acute effects on exercise endurance may be noticeable within 1–2 hours of administration.

What is the best form?

Standardized extracts containing 4–7% ginsenosides are recommended for reliable and consistent dosing.

Is it safe for long-term use?

Long-term safety data is limited beyond 12 weeks. Cycling use (e.g., 8 weeks on, 2 weeks off) may be a prudent approach.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC8950061/ – This systematic review and meta-analysis (2022, n=12 RCTs) found that Panax ginseng improved exercise endurance, as measured by a standardized mean difference of 0.61, and reduced fatigue scores. However, the analysis also noted high heterogeneity (I²=67%), suggesting variability in the included studies.
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2023.1069268/full – This umbrella review (2023, n=44 studies) provided moderate evidence for the use of Panax ginseng in reducing fatigue. The review concluded that there was insufficient evidence to support cognitive claims, and noted variable methodological quality across the included studies.
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2020.01031/full – This study investigates the mechanisms of action of ginsenosides, highlighting their roles in energy metabolism, anti-inflammatory processes, and neuroendocrine modulation. It details how ginsenosides interact with pathways like AMPK and NF-κB to produce therapeutic effects.
https://journals.lww.com/md-journal/fulltext/2022/07010/efficacy_of_ginseng_supplements_on_disease_related.14.aspx – This meta-analysis (2022, n=12 RCTs) demonstrated a significant reduction in disease-related fatigue with Panax ginseng supplementation. The authors noted that the included trials had small sample sizes, which could limit the generalizability of the findings.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0107391 – This meta-analysis examined the effects of Panax ginseng on glycemic control, revealing a modest reduction in fasting blood glucose levels. The study suggests that while there is a statistically significant effect, the clinical relevance may be limited and requires further investigation.