VALIDATION SCIENTIFIQUE
Laure Fourchaud – 24.11.2021
Dr en physiologie de la nutrition
BENEFITS OF GINSENG
✓ Anti-fatigue and improves vitality
✓ Strengthens the immune system
✓ Boosts libido
✓ Antioxidant and anti-inflammatory
What is ginseng?
Not to be confused with ginger which it closely resembles, ginseng (or Panax ginseng) is a medicinal plant originally growing in northeast Asia. It belongs to the Araliaceae family, like ivy. More specifically, it is the root of this perennial plant that is used for therapeutic purposes, notably as a tonic and a natural aphrodisiac, and has been for at least 2,000 years in Korea and China.
Its growth is very slow: it takes about 6 to 7 years for the rhizome of ginseng, its very fleshy underground stem, to optimally develop its virtues. It is often the age of the plant that determines its price.
Originally cultivated in the rich lands of northeast Asia, particularly in China, Korea, and Japan, it is an understory plant, needing shade to grow, either from other shrubs in the wild or from shade structures in farming.
Ginseng is part of adaptogenic plants. This means it increases our body’s ability to adapt to various stresses. It helps improve our overall health, strengthen our metabolism, and regulate our hormones…
In traditional Chinese and Korean medicine, ginseng acts as a tonic for the Qi, the vital energy. It is said to increase the strength of the blood and the wisdom of those who consume it.
It can be “white,” when the rhizome has only been dried, or “red,” when it has been steamed.
The etymology of ginseng reveals its virtues. In Greek, Panax means universal remedy (Pan = all and Ax comes from Akos, remedy). Koreans call it “Insam”, the man-shaped root. The word ginseng itself comes from the Chinese “rénshēn” meaning man root. There, it is nicknamed “root of long life” and “root of heaven.”
Its major active compounds are ginsenosides, a type of saponins. They are responsible for its main benefits and make it a superfood praised for centuries. Today, numerous studies scientifically demonstrate its properties.
There is also an American ginseng (Panax quinquefolius) that grows in the temperate forests of eastern Canada and the United States, from Louisiana to Quebec. It was discovered in the early 17th century. It reportedly has similar effects to the Asian variety but is more calming.
Ginseng can be consumed raw, dried as tea or powder, in capsules, or vials. In Asia, it is incorporated into cuisine as a staple food.
Read also | What to know before buying ginseng
Nutritional Composition
- Vitamins: B, C, E
- Minerals and trace elements: zinc, iron, magnesium, copper, potassium, phosphorus, calcium, silica, manganese, cobalt
- Saponins: ginsenosides
- Polysaccharides
- Fatty acids
Buying organic ginseng: my selection
I recommend Natura Force’s organic red ginseng.
Why? Because it is standardized to over 10% ginsenosides, and because it comes from Mount Paektu, a region between China and Korea renowned for producing the best ginseng in the world.
The roots used are over 6 years old, which is a mark of quality.
Natura Force is a small French brand created by Thierry Sestrieres in 2015, following a trip to South America rich in superfood discoveries.
As we are partners, be sure to use our promo code “DARWIN” when ordering to get a 10% immediate discount (this code is valid on all products).
❤ I like: Organic certification, quality/price ratio, and the certified origin of the ginseng.
★ Customer reviews: 4.7/5
☞ Quantity: 90 capsules / 1-month supply
✔ Discount code -10%: DARWIN
The benefits of ginseng
⚡️ Anti-fatigue and improves tone
Certain components of ginseng such as polysaccharides help combat oxidative stress and boost our body’s energy.
It also helps increase physical performance, extend the duration of effort by reducing fatigue, and decrease muscle pain and recovery time.
It acts over time, without the harmful effects that caffeine or other stimulants may cause. Moreover, WHO recommends consuming it in the morning due to its stimulating effects.
This study from Daejeon University in Korea, conducted on 90 patients suffering from chronic fatigue, demonstrated that taking one gram of ginseng helps reduce physical fatigue, mental fatigue, and oxidative stress.
🛡 Strengthens the immune system
Ginseng strengthens the immune system and can increase the effectiveness of treatments and vaccines. It also helps reduce symptoms of certain illnesses.
It increases our resistance to infections and helps effectively fight against colds and flu-like conditions, aiding in quicker recovery.
Studies speak best for it! This one, conducted by the Seoul National University Department of Medicine, showed that consumption among 39 stomach cancer surgery patients significantly improved their immune system and reduced relapses.
Several clinical studies, including this one conducted by the University of Milan, conclude that ginseng enhances the effectiveness of certain vaccines.
🔥 Boosts libido
Ginseng is a natural aphrodisiac, used for millennia in traditional Chinese medicine to awaken sexual desire. Its active ingredients increase libido in both men and women.
It notably helps combat erectile dysfunction in men by promoting the production of nitric oxide. This contributes to the relaxation of penile muscles, acts as a vasodilator, and improves blood circulation, on which erection depends.
This study by the Kyung Hee University School of Medicine in Seoul showed that consuming ginseng for 8 weeks significantly improved erectile dysfunction in 86 men.
This one, conducted by the Urology Clinic of the University of Sao Paulo, demonstrated that a course of ginseng was an effective alternative to traditional treatments for combating erectile dysfunction.
For women, another trial conducted in Korea reports an improvement in sexual function in menopausal women.
👩🏫 Increases concentration and memory
Ginseng improves certain cognitive functions such as concentration and memory. Its components, particularly ginsenosides, contribute to the protection of brain cells against free radicals.
It gives a feeling of calm to those who consume it, the impression of “having clearer thoughts”.
It also has beneficial effects on the cognitive functions and behavior of people with Alzheimer’s disease. These properties are similar to those of ginkgo biloba.
This study conducted by the Veterinary Medical University of Vienna would demonstrate that ginseng has great neuroprotective properties.
This one, conducted by the Seoul Medical Center, showed that long-term treatment with red ginseng could improve cognitive functions in Alzheimer’s patients.
🥝 Antioxidant and anti-inflammatory
Ginseng acts as a powerful antioxidant and has notable anti-inflammatory properties thanks to the ginsenosides it contains.
This study from Kyungpook National University in Korea demonstrated that consumption of red ginseng significantly reduced muscle inflammations in athletes post-exercise.
This one, conducted by the Institute of Women׳s Life Medical Science in Seoul, showed that it greatly increased antioxidant enzyme activity in the bodies of menopausal women.
🍬 Reduces blood sugar levels
Ginseng helps lower blood glucose levels by increasing insulin production, the hormone that regulates our blood sugar. Its active components directly act on the pancreatic cells: it is the pancreas that produces insulin, a hypoglycemic hormone, and glucagon, a hyperglycemic hormone, in our body.
In this sense, it could help people with type 2 diabetes. Fermented red ginseng is particularly recommended for them.
This study from Kyung Hee University in Seoul showed that consuming fermented red ginseng is particularly beneficial for reducing blood glucose levels, thanks to the action of the fermentation bacteria.
Furthermore, Boston University conducted this study, demonstrating that ginseng consumption provides antioxidant protection, reducing free radicals in the cells of people with diabetes.
A scientific review published in 2006 reported a positive effect of ginseng on blood sugar, but the results need to be repeated to establish an effective dosage.
🔬 Potentially reduces cancer risks
Ginseng could be useful in preventing certain cancers, thanks to ginsenosides.
The latter, along with the many antioxidants it contains, help maintain healthy cells and reduce the appearance and proliferation of abnormal cells.
This study from the Korea Cancer Center Hospital in Seoul reports that people consuming ginseng have a lower risk of developing certain types of cancers such as those of the mouth, esophagus, stomach, colon, liver, and lungs.
How to consume ginseng?
Age of the root
It is recommended to consume ginseng starting from 6 years old, as younger roots do not offer the same health benefits. The longer it has spent underground, the higher its content of ginsenosides, accumulated over the seasons.
Most often, Korean red ginseng will be at least 6 years old and white ginseng between 4 and 6 years old.
Ginsenoside content
This is really the information to keep in mind when choosing your ginseng, as it will determine its quality. A ginsenoside content between 10 mg and 15 mg per gram is recommended.
In what form to consume ginseng?
There are many ways to consume ginseng. It is highly prized in Chinese cuisine, often being a food in its own right rather than a dietary supplement.
Consuming ginseng in powder or in paste extract form is the best way to benefit from all its properties. Be careful, it has a rather bitter taste!
Raw roots can also be found, which can be prepared in cooking, as an infusion, or tasted in slices. Furthermore, there are capsules, ampoules, teas…
Also read about American ginseng and Siberian ginseng
Red ginseng
Red ginseng is the most recommended “variety” and possesses the most powerful properties. It is said that the best product originates from Geumsan in South Korea, the ginseng capital, which accounts for 70% of the national production.
What is red ginseng? It is a classic Panax ginseng, steamed between 120°C and 130°C then dried, with the aim of amplifying its bioactive compounds and accelerating their effect on our body.
Thus, the red type will develop a higher rate of certain ginsenosides including Rb3 and Rg3. It can also be further fermented, multiplying its anti-inflammatory, immune, and antioxidant actions.
This process also allows to “seal” its components, which degrade more when it is only dried (white ginseng). This is why it has a higher price than the white one.
Also read Red Ginseng, the best of ginsengs
Health authorities’ opinion on ginseng
WHO’s opinion
According to the World Health Organization, the use of ginseng is “clinically established” to “improve physical and mental capacities in cases of fatigue, exhaustion, concentration disorders, and convalescent individuals”.
Its use in the treatment “of erectile dysfunction, gastric ulcers, type 2 diabetes, and for liver protection” is considered “traditional”.
Opinion of the Commission E
Commission E, the German scientific advisory board for medicinal plants, considers ginseng as a “tonic during periods of fatigue, weakness, work and concentration difficulties, and during convalescence”.
ESCOP’s opinion
ESCOP (European Scientific Cooperative on Phytotherapy) approves the use of ginseng during “diminished physical and mental capacities (fatigue, exhaustion, concentration disorders, and convalescence)”.
NIH’s opinion
The National Institutes of Health in the United States recognizes the use of ginseng “based on strong scientific evidence” in “controlling blood sugar in type 2 diabetes, stimulating the immune system in respiratory infections, and preventing cardiovascular diseases”.
Sustainable consumption: favor organic, traditionally cultivated, and local ginseng
✓ Since it is a rhizome, ginseng tends to absorb more soil pollutants. Ginseng from organic farming, without added pesticides or chemical fertilizers, is therefore more favorable for consumption. This type of farming is also better for soils and the people who harvest it.
✓ It is better to pay attention to its origin and favor organic Korean ginseng, where it has been traditionally cultivated for centuries.
✓ You can also find local ginseng, made in France! A former rugby player from Stade Toulousain, fond of the root, had the good idea to cultivate it in Occitania, offering it notably in the form of fresh roots.
Dosage
⏳ The duration of ginseng cures varies among cultures. In traditional Chinese medicine for example, its consumption is not time-limited. But Commission E, the German scientific advisory board on the use of phytomedicines, recommends a 3-month cure.
⚖️ The recommended dose varies between 800 mg and 2 g per day for powdered ginseng or dried root, and about 600 mg for standardized ginsenoside extracts. For immune system stimulation, it is advised to start with small doses, whereas for treating fatigue, higher doses are recommended.
Contraindications and side effects
Ginseng does not manifest significant side effects at recommended doses. However, it is contraindicated in the following cases, which should seek medical advice before consumption:
- high blood pressure
- pregnancy and breastfeeding
- diabetes
- cardiovascular diseases
It is discouraged for people with personal or family history of hormone-dependent cancer, as it potentially acts on hormones.
History, market and current culture
Ginseng is mentioned in very ancient treaties of traditional Chinese medicine. Its first occurrence as a therapeutic herb in China dates back to the end of the 2nd century, in the book of Pharmacopoeia Shen-Nung. Later in 1596, the physician and therapist Li Shizhen will mention it in a work as a “superior tonic”.
Today, it is exported worldwide, but its primary consumer remains China. In 2013, sales related to ginseng exceeded 2 billion dollars. At the beginning of the 21st century, 80,000 tons are produced globally, 99% of which in China, South Korea, Canada, and the United States.
Sources and scientific studies
Scaglione F, Cattaneo G, Alessandria M, Cogo R.1996. Efficacy and safety of the standardised Ginseng extract G115 for potentiating vaccination against the influenza syndrome and protection against the common cold [corrected].
Kim JP , Yoo HY , Yu HJ , Yang HK, 1998. The Effect of Ginseng on the Nutritional Status and the Immune Functions after Curative Operations on Gastric Carcinoma Patients.
Kim HG, Cho JH, Yoo SR, Lee JS, Han JM, Lee NH, Ahn YC, Son CG, 2013. Antifatigue effects of Panax ginseng C.A. Meyer : a randomised, double-blind, placebo-controlled trial.
Rausch WD, Liu S, Gille G, Radad K, 2006. Neuroprotective effects of ginsenosides.
Heo JH, Lee ST, Oh MJ, Park HJ, Shim JY, Chu K, Kim M, 2011. Improvement of cognitive deficit in Alzheimer’s disease patients by long term treatment with korean red ginseng.
Jung HL, Kwak HE, Kim SS, Kim YC, Lee CD, Byurn HK, Kang HY, 2011. Effects of Panax <ginseng supplementation="" on="" muscle="" damage="" and="" inflammation="" after="" uphill="" treadmill="" running="" in="" humans.
Trinh HT, Han SJ, Kim SW, Lee YC, Kim DH, 2007. Bifidus fermentation increases hypolipidemic and hypoglycemic effects of red ginseng.
Luo JZ, Luo L, 2009. Ginseng on hyperglycemia: effects and mechanisms.
Yun TK, Choi SY, 1995. Preventive effect of ginseng intake against various human cancers: a case-control study on 1987 pairs.
