Why We Love Ginseng: Health Benefits, Different Types, and Side Effects

Ginseng has a long history as an herbal medicine and now is a common buzzword promoting not only drinks but health and energy products of all kinds. It is well known to support energy, reduce fatigue, promote alertness, and help manage stress. 

Traditionally used as a general tonic to support well-being when body systems are weakened, ginseng can be included as part of the comprehensive treatment of many ailments.

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Ginseng Is an Adaptogen

Herbs such as ginseng that support a healthy stress response are called adaptogens. Adaptogens help you to maintain healthy cortisol (the stress hormone) levels, have more energy, have better cognitive function, and sleep better while under stressful circumstances. They are traditionally considered to be deeply nourishing to the whole body.

Many different preparations and types of ginseng exist, leading to difficulty consistently interpreting the scientific literature and historical uses. Some cultures use different parts of the plants, prepare them as tea or eat them whole; or have other processing techniques. Both quality of botanical products and study design vary drastically; however, much information still exists. Talk to your qualified healthcare provider about taking ginseng supplements or other preparations. Results are best when used over a more extended period.

Ginseng is so popular that the word is used for several different plants that aren’t quite the same; however, they are in the same plant family, Araliaceae. Ginsengs are also prized because they grow very slowly and are difficult to cultivate, leading them to be overharvested in the wild and expensive to grow in greenhouses or farms.

American Ginseng (Panax quinquefolius)

Native to eastern North America, the most traditional use for American ginseng is to alleviate exhaustion from overwork; dryness of the mouth, eyes, and skin; and weak digestion. American ginseng has a cooling quality, which is good for people who tend to feel too hot.

Panax quinquefolius has good research on its use for blood sugar regulation. A 2019 study found that adding American ginseng alongside conventional treatment for type 2 diabetes was safe and effective for improving blood sugar control. Talk to your doctor about adding this into your diabetes treatment plan.

In addition, American ginseng has been found in mice to be effective for both treating and preventing colitis. It is anti-inflammatory and antioxidant to the digestive tract. More research is needed to see if this result is consistent in human populations.

Asian Ginseng (Panax ginseng)

Also known as red, white, Chinese, or Korean ginseng, Panax ginseng is most traditionally used for the exhaustion which leads to cortisol dysregulation and blood sugar instability. Asian ginseng has a warming quality, meaning it may not be best to use in hot weather or in people whose body temperature tends to run hot.

Panax ginseng has significant research of varying quality on its use to help manage blood sugar. If you struggle with low or high blood sugar, Panax ginseng may help your blood sugar stability. Talk to your doctor about using anything to assist with blood sugar regulation, especially if you have diabetes or other issues with blood sugar dysregulation.

More research exists suggesting Panax ginseng may be useful for immune system support, improving cognition, increasing physical stamina, anti-aging, maintaining healthy cholesterol levels, various disorders of the cardiovascular and respiratory systems, depression, anxiety, and menopausal symptoms.

Siberian Ginseng (Acanthopanax senticosus)

Recently reclassified from Eleutherococcus senticosus and known as Eleuthero, this plant was not traditionally called ginseng. The name has been applied more recently for marketing purposes; however, Eleuthero is part of the same plant family. It is most commonly used for recovery from long-term stress, recovery from surgery or illness, and improved athletic performance.

Eleuthero is useful for stamina, including athletic performance, and for caffeine-like alertness, so it may be helpful for people who don’t tolerate coffee well but would like an energetic boost.

A study of young male athletes found that Eleuthero taken for eight weeks significantly improves cardiovascular function, physical performance, and metabolism. Another study in mice found that recovery after physical exertion is shortened with supplementation of Eleuthero.

In vitro studies have shown that Eleuthero can inhibit RNA viral replication and also may be helpful for shortening the duration of acute illnesses, such as colds and influenza.

Studies have been conducted looking into the use of Eleuthero for treating ulcers, arthritis, and autoimmune disease and as a general anti-inflammatory with promising results. However, more research is needed to confirm these uses.

Ashwaghanda (Withania somifera)

Ashwaghanda, or Withania somnifera, is sometimes called Indian ginseng because it has many similar uses as an adaptogen, although it is not botanically related to true ginsengs. It is part of the Solanaceae, or nightshade, family.

Ashwaghanda is traditionally used to nourish the whole body, particularly at times of chronic stress or recovery. Unlike true ginsengs, it is not stimulating but may actually help people sleep better, and it can be taken later in the evening. It is most often used as an adaptogen or in autoimmune diseases.

One systematic review of randomized clinical trials from 2013 using ginseng for various menopausal symptoms found no conclusive evidence of effectiveness. However, studies using any ginseng were included in that review, which led to inconsistencies in potential doses, preparations, plant parts, and specific plants. Another systematic review of randomized placebo-controlled trials completed in 2022 found that the included studies, which also included the use of any kind of ginseng, showed improved hot flashes, menopausal symptoms, and overall quality of life in menopausal women. More interest in plant medicines will improve the quality of studies and information.

Side Effects

True ginsengs' most common side effects are difficulty sleeping or feeling overstimulated and restless. Ginsengs may also affect blood pressure, heart rate, and menstruation, and they can cause headaches and digestive disturbances. Ginsengs are known to interact with some medications, particularly statins, blood thinners, blood pressure, and blood sugar medications. Tell your doctor about any supplements you take.

Takeaway

Part of the botanical name, Panax, is derived from the word panacea, meaning that ginseng can be used as a treatment for many different ailments in all body systems. It is a powerful, important group of plants with a long, traditional history of use for many ailments. Scientific studies that give us more confidence in using ginseng as an herbal medicine continue to be conducted. Talk to your qualified healthcare provider about adding ginseng into your daily regimen for overall wellness.