The ginseng is a family of plants including, among others, American ginseng and Asian ginseng. The active compounds present in American ginseng are panaxosides, and those present in Asian ginseng are ginsenosides. Ginseng is found in various forms including fresh or dried roots, capsules, tablets, sodas, and herbal teas. However, many ginseng-based products contain little or no active ingredient. Ginseng is presented as a dietary supplement that can improve physical and mental performance, and increase energy and resistance to the harmful effects of stress and aging. It is also said that ginseng could lower blood sugar, increase “good” cholesterol, and stimulate the immune system. Let’s explore together what research can teach us about ginseng and its potential health effects.
Ginseng and fatigue
A meta-analysis published in 2016 evaluated the effectiveness of ginseng supplements in reducing fatigue and improving physical performance. Twelve randomized controlled trials involving a total of 630 participants were included. The results show effectiveness of ginseng supplements in reducing fatigue, but not in physical performance. However, the authors conclude that clinical evidence is insufficient to support the use of ginseng supplements to reduce fatigue and improve physical performance, as the included trials were few and involved few participants.
In 2018, a literature review also examined the effectiveness of ginseng as a treatment for fatigue. According to the ten studies evaluated, evidence of ginseng’s effectiveness on fatigue is modest, suggesting that ginseng could be useful in cases of fatigue. However, more high-quality and larger-scale studies are needed to confirm ginseng’s effectiveness in reducing fatigue.
Ginseng and blood lipids
A systematic review with meta-analysis published in 2019 evaluated the effect of ginseng supplementation on blood lipid profile. Eighteen studies were included. The doses of ginseng extract ranged from 0.2 to 20 g/day and the treatment duration ranged from two to twelve weeks. Seven studies describe a significant change in blood lipid profile: five studies observed a reduction in total cholesterol, four studies observed a reduction in LDL cholesterol (the “bad” cholesterol), and two studies observed a reduction in triacylglycerides. In conclusion, this study suggests that ginseng could help improve blood lipid profile, notably by lowering total cholesterol and LDL cholesterol.
In 2020, another systematic review with meta-analysis also studied the effectiveness of ginseng supplementation on blood lipid concentrations. Twenty-seven studies involving a total of 1245 participants were included. The meta-analysis results show that ginseng consumption does not significantly change the lipid profile (total cholesterol, triglycerides, low-density lipoproteins, and high-density lipoproteins). However, subgroup analyses show a significant reduction in total cholesterol, LDL cholesterol (the “bad” cholesterol), and triglycerides with high-dose ginseng supplementation. Moreover, the impact of ginseng on total cholesterol and triglycerides was significant in long-term interventions. According to the authors, more studies with longer supplementation durations in individuals with dyslipidemia are needed to confirm ginseng’s effects on blood lipids.
Ginseng and inflammation
A systematic review with meta-analysis published in 2019 evaluated the effects of ginseng supplementation on C-reactive protein (CRP) levels, a marker of inflammation. The results show that the effect of ginseng supplementation on CRP levels is not significant. However, subgroup analysis shows that ginseng supplementation could significantly reduce CRP levels in individuals with elevated baseline CRP. In conclusion, the results of this meta-analysis show that ginseng supplementation could significantly decrease CRP levels in individuals with high levels of this inflammatory marker.
Ginseng and cognitive function
A Korean longitudinal study published in 2018 studied the effects of cumulative lifetime ginseng consumption on cognitive function in elderly urban residents. Participants were categorized according to their cumulative ginseng consumption: no consumption, low consumption (< 5 years), and high consumption (≥ 5 years). The study reveals that consuming ginseng for more than 5 years may be beneficial for cognitive function in elderly urban residents.
In conclusion, our understanding of ginseng’s effects on health is limited. More high-quality and larger-scale studies are required to evaluate ginseng’s effectiveness and to identify the compounds present in supplements responsible for the observed effects.
Possible side effects of ginseng
Ginseng has a good safety profile, but some authorities still recommend limiting its use to three months due to the possibility of developing adverse effects. The main possible side effects include:
- Nervousness and excitability, which subside after a few days
- Decreased ability to concentrate
- Significant decrease in blood sugar causing hypoglycemia
Other adverse effects include:
- Allergic reactions
- Headaches
- Sleep disturbances
- Digestive problems
Additionally, more severe effects can sometimes occur, such as asthma attacks, increased blood pressure, etc.
Finally, ginseng consumption is not recommended for pregnant or breastfeeding women, as well as for children.
Possible interactions of ginseng with medications
Ginseng can interact with various medications, including aspirin, certain antidepressants, some drugs used to treat diabetes, etc. Individuals taking medications are advised to consult a doctor before using dietary supplements.
References
- https://www.merckmanuals.com/fr-ca/professional/sujets-sp%c3%a9ciaux/compl%c3%a9ments-alimentaires/ginseng
- https://www.merckmanuals.com/fr-ca/accueil/sujets-particuliers/compl%C3%A9ments-alimentaires/ginseng
- https://www.nccih.nih.gov/health/asian-ginseng
- Bach, H. V., Kim, J., Myung, S. K., & Cho, Y. A. (2016). Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. Journal of Korean medical science, 31(12), 1879–1886. https://doi.org/10.3346/jkms.2016.31.12.1879
- Arring, N. M., Millstine, D., Marks, L. A., & Nail, L. M. (2018). Ginseng as a Treatment for Fatigue: A Systematic Review. Journal of alternative and complementary medicine (New York, N.Y.), 24(7), 624–633. https://doi.org/10.1089/acm.2017.0361
- Ziaei, R., Ghavami, A., Ghaedi, E., Hadi, A., Javadian, P., & Clark, C. (2020). The efficacy of ginseng supplementation on plasma lipid concentration in adults: A systematic review and meta-analysis. Complementary therapies in medicine, 48, 102239. https://doi.org/10.1016/j.ctim.2019.102239
- Hernández-García, D., Granado-Serrano, A. B., Martín-Gari, M., Naudí, A., & Serrano, J. C. (2019). Efficacy of Panax ginseng supplementation on blood lipid profile. A meta-analysis and systematic review of clinical randomized trials. Journal of ethnopharmacology, 243, 112090. https://doi.org/10.1016/j.jep.2019.112090
- Saboori, S., Falahi, E., Yousefi Rad, E., Asbaghi, O., & Khosroshahi, M. Z. (2019). Effects of ginseng on C-reactive protein level: A systematic review and meta-analysis of clinical trials. Complementary therapies in medicine, 45, 98–103. https://doi.org/10.1016/j.ctim.2019.05.021
- Lho SK, Kim TH, Kwak KP, et al: Effects of lifetime cumulative ginseng intake on cognitive function in late life. Alzheimers Res Ther 10(1):50, 2018. doi: 10.1186/s13195-018-0380-0.
Article written by:
Marie-Noël Marsan, written in 2022.