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Nutritionist and dietician
Ginseng root has been used as a traditional remedy for over 2000 years to strengthen the body and mind. Find out everything you need to know about ginseng root here.
The term "ginseng" has its origins in the Chinese word "rénshēn": "rén" means "human" and "shēn" means plant root. The Chinese term thus refers to the shape of the root, which resembles the legs of a human being. The conical roots are between five and 30 cm long and brownish in color.
The name of the plant genus "Panax" means "heals everything" in Greek and has the same origin as "panacea". The genus got its name from Linnaes, who was familiar with the use of the plant for muscle relaxation in traditional Chinese medicine.
Ginseng can be eaten raw or lightly steamed. You can also easily add it to your diet in extract, capsule or powder form.
Ginseng is mainly native to North America and the northern hemisphere in East Asia (e.g. Korea, Bhutan and Eastern Siberia). The southernmost location where ginseng is found is in Vietnam. The species is called Panax vietnamensis.
Ginseng contains compounds known as ginsenosides. A distinction is made between different types of ginseng, including Panax ginseng (Asian ginseng) and Panax quinquefolius (American ginseng). Other plants are also mistaken for ginseng, such as Siberian ginseng (Eleutherococcus senticosus) and false starwort (Pseudostellaria heterophylla). However, true ginseng always belongs to the genus "Panax".
Below you will find an overview of the different types of ginseng:
Red and white ginseng are not, as is often assumed, products of different plants. Both varieties come from one and the same plant: Panax ginseng C.A. The roots are just preserved differently.
Red ginseng is obtained when the roots are additionally treated after harvesting. This is done using the so-called Maillard method: after harvesting, the roots are sorted by size and cleaned. They are then exposed to hot air (between 120 and 130 °C). This causes the roots to turn reddish in color and their surface becomes firm and glassy. The now red ginseng is then dried.
White ginseng, on the other hand, is dried directly after harvesting and then offered as a dried root or in powder form.
There are various products available to enhance well-being made from both white and red ginseng. In the traditional sense, neither variety is "better". The quality of the ginseng depends on the quality of the root and the proportion of ginsenosides. The ginseng root needs time to form the active components, the ginsenosides.
The most important active components in American ginseng are ginsenosides. To date, scientists have been able to isolate more than 30 ginsenosides, which can be divided into different groups:
But it is not only the various ginsenosides that make ginseng so valuable. They are also
included.
Ginseng is a medicinal plant that has been used in Chinese medicine for many hundreds of years.
The plant is commonly valued for its antioxidant and anti-inflammatory properties. It can also regulate blood sugar levels and is useful in cancer therapy.
Ginseng can also strengthen the immune system, promote brain function, combat fatigue and help with erectile dysfunction.
Ginseng contains a number of different ginsenosides, some of which have opposing effects. Some have a stimulating effect, while others have a calming effect. This may seem illogical at first glance, but it is the reason for the plant's many benefits. Ginseng is considered an adaptogen and can help the body to achieve greater balance and harmony. Adaptogenic plants - and ginseng is one of the best - have very different effects on the body, depending on the state we are in at the time of ingestion. For example, if you are stressed and anxious, you will notice a calming effect. If, on the other hand, you feel exhausted and drained, ginseng will give you new energy and lift your mood.
In addition to this harmonizing effect, ginseng has a number of specific benefits for our health that all those who take the plant regularly benefit from.
Ginseng roots are usually available dried and are used in traditional medicine as an aphrodisiac or stimulant or as a remedy for diabetes. Men with erectile dysfunction also benefit from taking it.
Regardless of whether you want to alleviate specific complaints or do something good for your overall health, you should definitely give ginseng a try.
Ginseng has beneficial antioxidant and anti-inflammatory properties.
In one study, scientists examined the effect on 18 young male athletes who took two grams of red Korean ginseng extract three times a day over a period of seven days.
After the men had completed an exercise test, they were tested for certain inflammatory markers. Compared to the placebo group, the values were significantly better. This effect lasted up to 72 hours after the test.
In another study, 71 post-menopausal women took either three grams of red ginseng or a placebo every day for a period of twelve weeks. The researchers then determined the values for antioxidant activity and certain markers for oxidative stress.
As a result, they report that red ginseng can reduce oxidative stress by increasing antioxidant enzyme activity.
Many people associate ginseng with a strengthening of brain functions and mental performance. This effect is achieved in various ways. A number of studies have shown that ginseng has a positive effect on memory performance, reaction time, learning speed and memory capacity. Many users report similar effects independently of these studies. After all, the plant can boost the body's energy levels and promote alertness. This is due to the properties of the root described above.
However, it only gets really interesting when we look at the effect of ginseng in the area of neuroprotection and how the plant can prevent and even reverse age-related cognitive decline.
Researchers confirm that ginseng can protect and repair neurons in the brain and nervous system, which are responsible for a whole range of important functions in the body.
One study observed 30 healthy volunteers who took 200 mg of Panax ginseng daily for four weeks. At the end of the study, they showed improved mental health, social skills and mood.
Another study examined the effect of either 200 or 400 mg of Panax ginseng on mental performance, mental fatigue and blood sugar levels on 30 healthy adults before and after a ten-minute psychological test.
The 200 mg dose proved to be more effective than the higher dose and was able to improve mental performance and fatigue during the test.
It is possible that ginseng improved the uptake of blood sugar by cells, which could have boosted performance and alleviated mental fatigue. At the moment, however, the researchers do not yet know why the lower dose worked better than the higher dose.
In another study, the researchers found that taking 400 mg of Panax ginseng daily over a period of eight days led to greater inner calm and improved mathematical skills.
In addition, other studies show positive effects on the brain performance and behavior of Alzheimer's patients.
Of all the health benefits, perhaps the ability of ginseng to boost energy levels and improve stamina and strength stands out. Ginseng has long been prized by Olympic athletes, endurance runners and people who need to perform at the highest level - whether they work in stressful jobs or are parents of one or more children. The good thing about the energy that ginseng provides, however, is that it is organic in nature and cannot be compared to stimulants such as caffeine. Over time, caffeine consumption depletes the hormonal system and the body, as caffeine simply stimulates the body to produce more - regardless of the current state.
Ginseng has been shown to combat fatigue and increase the body's energy levels.
Some compounds in ginseng, such as polysaccharides and oligopeptides, which alleviate oxidative stress and boost cellular energy production, may help combat fatigue.
As part of a four-week study, scientists investigated the effect of one or two grams of Panax ginseng or a placebo on 90 people suffering from chronic fatigue. Those who received Panax ginseng reported less physical and mental fatigue. They also showed less oxidative stress compared to the placebo group.
In another study, 364 test subjects who had survived cancer and were now suffering from fatigue were given 2000 mg American ginseng or a placebo. After eight weeks, the subjects in the treatment group suffered significantly less fatigue than the placebo group.
An evaluation of 155 studies also showed that ginseng supplements not only combat fatigue, but can also improve physical activity levels.
Ginseng has a nourishing, rejuvenating and revitalizing effect at the deepest level. This sustainably increases energy levels, strengthens stamina and optimizes the body's hormonal system. Unlike coffee, most people have no problems falling asleep if they have taken ginseng during the day. The energy you get from the root also doesn't lead to anxiety or over-stimulation like caffeine does. Remember that ginseng is an adaptogen that has two effects: it gives you energy and at the same time leads to a deep inner calm. This makes many people feel energized, focused and "in the flow".
Ginseng can strengthen the immune system.
Some studies have investigated the effects of ginseng on the immune system of cancer patients who have undergone surgery or chemotherapy.
One study observed 39 gastric cancer patients recovering from surgery and administered 5400 mg of ginseng daily over a two-year period. Interestingly, the immune function of the test subjects improved considerably. Recurrence of symptoms occurred much less frequently.
In another study, scientists investigated the effect of red ginseng on certain markers of the immune system in patients with advanced gastric cancer who had undergone chemotherapy after surgery. After three months, improvements in these markers were seen in those in the treatment group, but not in the control or placebo group.
The results of another study suggest that taking ginseng increases the chance of being free of symptoms five years after surgery by 35 percent. The survival rate was 38 percent higher than for those who did not take ginseng.
Ginseng appears to have positive effects on blood sugar levels - both in diabetics and in people without diabetes.
American and Asian ginseng can strengthen the cell function of the pancreas, insulin production and the absorption of blood sugar in the tissue.
Studies also show that ginseng extract provides antioxidant protection that fights free radicals in cells in diabetics.
In a study, scientists investigated the effect of six grams of red Korean ginseng together with conventional medication and standard dietary guidelines in 19 test subjects with type 2 diabetes. Interestingly, the test subjects were able to keep their blood sugar levels well under control over the twelve-week study period. Their blood sugar levels fell by eleven percent, their fasting blood sugar by 38 percent and their insulin sensitivity improved by 33 percent.
Another study showed that American ginseng improved blood sugar levels in ten healthy volunteers after they had drunk a sugary solution. It appears that fermented red ginseng is even better at controlling blood sugar levels. Fermented ginseng is produced with the help of bacteria that convert the ginsenosides it contains into a form that can be better utilized by the body.
A placebo-controlled study showed that taking 2.7 grams of fermented red ginseng daily was effective in lowering blood sugar levels and improving insulin levels after a test meal.
Scientific studies show that ginseng can be an effective alternative for the treatment of erectile dysfunction.
Its components appear to protect against oxidative stress in blood vessels and tissues and restore their normal function.
Ginseng can also promote the production of nitric oxide. This compound improves muscle tension and strengthens blood circulation.
In one study, a group of men with erectile dysfunction were treated with red Korean ginseng and another with conventional medication. In the ginseng group, symptoms improved by 60 percent compared to 30 percent in the control group.
In another study, the symptoms of 86 men improved significantly after taking 1000 mg of mature ginseng extract over a period of eight weeks.
However, further research is needed in order to be able to make more reliable statements about the effectiveness of ginseng for erectile dysfunction.
Women going through the menopause often report sleep disorders, which can be very stressful. These can have a variety of causes, such as hot flushes, depression, anxiety and insomnia.
Ginseng is an adaptogen - a natural compound that helps the body to cope with stress. It contains saponins and a wide range of ginsenosides with powerful antioxidant and anti-inflammatory properties.
Adaptogens can strengthen the body's resistance to mental and physical stress and have a modulating effect on many different organ systems. This promotes better sleep, which in turn has a beneficial effect on mood and state of mind.
In particular, ginseng boosts the production of the neurotransmitters serotonin and dopamine - the so-called happiness hormones in the brain. This has a positive effect on your mood and your sleep.
Research shows that ginseng can help with menopausal symptoms, particularly mood swings and sleep disorders, as well as general well-being during this time.
Ginseng can also reduce the frequency and intensity of hot flushes and night sweats in menopausal women. Recent research also suggests that ginseng can reduce the risk of cardiovascular disease in post-menopausal women.
The dosage depends on the effect you want to achieve. In general, a daily dose of one to two grams of raw or dried ginseng or 200 to 400 mg of ginseng extract is recommended. It is best to start with a lower dose and gradually increase it.
Ginseng may be taken regularly over a period of three months. After a break, the intake may be continued.
Diabetics who take medication to regulate their blood sugar level must monitor it closely when taking ginseng so that it does not drop too low. Do not take ginseng if you have high blood pressure and consult your doctor if you are taking medication to rule out any interactions or contraindications.
Due to a lack of safety studies, children and pregnant or breastfeeding women should not take ginseng.
Ginseng normally only causes mild side effects. In some people it has a stimulating effect. It can also cause nervousness and insomnia. Long-term use or the use of high doses can lead to headaches, dizziness, stomach problems and other symptoms. Women who regularly take ginseng may experience changes in their menstrual cycle. In some cases, allergic reactions may occur during use.
Interactions: As ginseng can affect blood sugar levels, diabetics taking medication to stabilize their blood sugar levels should not take ginseng without consulting their doctor. There are interactions between ginseng and warfarin and some antidepressants. Only use ginseng after consulting your doctor if you are taking any medication. Caffeine can increase the stimulating effect of ginseng.
Risks: To avoid side effects, some experts recommend not taking ginseng for longer than three months. It is often sufficient to use ginseng for only a few weeks. After a break, it may be advisable to take ginseng again for a certain period of time (a few weeks or a few months).
Sources (in English):
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