Ginseng supplements

Different varieties of ginseng root have been used as treatments in Asia and North America for centuries. Ginseng is one of the most popular herbal medicines in the world.

Ginseng uses

Ginseng has traditionally been used for a number of medical conditions. However, only a fraction of them have been properly researched.

There are two main types of ginseng: Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Studies have found that the different types may have different benefits. In Traditional Chinese Medicine, American ginseng is considered less stimulating than the Asian variety.

While many other herbs are called ginseng - like eleutherococcus, or Siberian ginseng - they do not contain the active ingredient of ginsenosides.

Some studies have found that ginseng - particularly Asian ginseng - may help boost the immune system, especially when taken with a vaccine, or by elderly people recovering from an illness, but studies are inconclusive and more research is needed.

Several studies have also shown that ginseng may lower blood sugar levels, which could benefit people with type 2 diabetes. One 2005 study in the American Journal of Chinese Medicine concluded: "both American and Asian ginseng, including root, berry, and leaf demonstrate a significant potential in treating diabetes mellitus." People with diabetes should only take ginseng if recommended by their GP

There is some evidence that ginseng might temporarily - and modestly – improve concentration and learning ability. In a 2006  double-blind, placebo-controlled, trial published in the Journal of Psychopharmacology,  27 healthy young adults completed a 10 minute "cognitive demand" test. Those who consumed capsules containing ginseng showed an enhanced performance. Researchers concluded the ginseng "may possess glucoregulatory properties and can enhance cognitive performance." In some studies of mental performance, ginseng has been combined with ginkgo. While these studies are intriguing, many experts feel we need more evidence.

Ginseng has also been studied as a possible way to improve mood and boost endurance as well as help fend off cancer, heart disease, fatigue, erectile dysfunction, hepatitis C, high blood pressure, menopausal symptoms and other conditions. While some of these uses are promising, the evidence isn’t conclusive.

Ginseng dose and instructions for use

Ginseng does not have an established scientific dose. However, ginseng (standardised to 4% ginsenosides) is often taken in 100-milligram to 200-milligram capsules once or twice a day. Other forms of ginseng will have different dosing instructions.

Always buy ginseng from a well-respected company. Since it’s an expensive root, there is a risk that disreputable manufacturers might sell adulterated ginseng, or include less than advertised on the bottle.

Ginseng food sources

There are no natural food sources of ginseng. Ginseng may, however, be added to energy drinks and foods.

Ginseng supplement information

Dried ginseng root is sold as capsules, tablets, extracts and teas. Like any supplement, keep ginseng supplements in a cool, dry place, away from humidity and direct sunlight.

Remember that supplements contain different species of ginseng: Asian ginseng and American ginseng.