Ginseng, a herb with a rich history in traditional Chinese medicine (TCM), has been used for centuries in Asia and is gaining popularity worldwide. Ginseng refers to 11 different varieties of a short, slow-growing plant with fleshy roots. It has a light-colored, forked-shaped root, a relatively long stalk, and green leaves in an oval shape. It is considered a premier supplement in Chinese medicine. Ginseng has been used as a health care supplement around East Asia for centuries.
Types of Ginseng
There are two main types of ginseng: Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Asian ginseng (from Chinese and Korean sources) has been used for unclear thinking, diabetes, and male erectile dysfunction. American ginseng has been used for diabetes and for reducing the risk of the common cold and flu. Siberian ginseng has been used for reducing the risk of colds and flu, and for reducing the severity of herpes simplex virus type 2 infections. According to traditional knowledge, red ginseng is supposed to be warming and energizing, whereas white ginseng is supposed to be cooling. American and Asian ginseng vary in their concentration of active compounds and effects on the body. Ginseng contains two significant compounds: ginsenosides and gintonin. These compounds complement one another to provide possible health benefits.
Forms of Ginseng
People may consume ginseng in a number of different ways. Ginseng root can be consumed in many ways. It can be eaten raw or lightly steamed to soften it. You can also stew it in water to make tea. To do this, just add hot water to freshly sliced ginseng and let it steep for several minutes. Ginseng can be added to various recipes, such as soups and stir-fried dishes. The extract is also available in powder, tablet, capsule, and oil forms. Ginseng is sometimes also added to other, everyday products, such as toothpastes, soaps, baby foods, candies, beverages, cigarettes, and gum. The different forms of ginseng provide different strengths of the herb. Ginseng tea is the weakest form of ginseng. Pure powdered ginseng in a pill is the strongest form.
Ginseng Tea
The most popular way to enjoy ginseng is in tea form. Tea can be made from the root directly or ginseng powder. The powder is more widely available and is the option you want to go for. Place ginseng into your cup, adding any additional flavors you’d like. Options include cinnamon sticks, green tea, or honey. Pour hot, but not boiling, water over the ginseng powder or ginseng root combo.
Potential Health Benefits of Ginseng Tea
Researchers suggest that ginseng may have the following health benefits:
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Sharper Cognitive Function
Both types of ginseng can help your brain work well - just in different ways. The yang-boosting effect of Asian ginseng may help sharpen alertness and focus. A 2018 study of 6,422 older adults found that regular consumption of ginseng for at least 5 years was associated with improved cognitive function later in life. The “nourishing” effect of American ginseng, meanwhile, could offer a boost in memory, thinking, and reasoning. Ginseng is often combined with other herbs in formulas designed for mental performance.
Anti-Inflammatory Effects
According to a 2020 study, ginsenosides, the active components of ginseng, may target pathways in the immune system that could reduce inflammation. Additionally, a 2019 meta-analysis of seven randomized controlled trials found that ginseng supplementation significantly lowered some inflammatory markers, such as interleukin-6 and tumor necrosis factor-alpha, but not others, such as C-reactive protein. Ginseng has beneficial antioxidant and anti-inflammatory properties. A 2022 study in mice also suggests that ginseng root extract could help reduce inflammation, though more research is necessary.
Treatment of Erectile Dysfunction
A 2021 systematic review found that there is mainly low certainty evidence suggesting that ginseng may only have trivial effects on erectile function or satisfaction with sexual intercourse in comparison to a placebo. However, the review authors also noted that it may improve men’s self‐reported ability to have sexual intercourse. A 2022 study shows that ginseng may promote the production of nitric oxide, a compound that improves muscle relaxation in the penis and increases blood circulation. Ginseng also may be beneficial as a complementary treatment for those with anemia.
Flu Prevention
A 2020 review found that several studies suggested that various components in ginseng may influence the immune system and help to prevent influenza, colds, and other respiratory infections. Their qi-tonifying action strengthens your ability to fend off illnesses. Asian ginseng has a stronger immune system effect than American ginseng. Research shows taking either type of ginseng may reduce your chance of getting a cold. If you do get a cold, it may be shorter and less severe. Ginseng can also tonify the lungs and make them stronger. This can be good for people who have a cough or asthma.
Lowering Blood Sugar
According to a 2019 review, ginseng seems to be beneficial in the management of blood sugar levels in people both with and without diabetes. American and Asian ginseng may improve pancreatic cell function, boost insulin production, and enhance the uptake of blood sugar in tissues. Ginseng also may work to regulate blood sugar, making it potentially helpful for people with diabetes. An 8-week study from 2019 showed that taking 3 g per day of American ginseng significantly reduced fasting blood sugar levels. It’s important to note that participants in the study were continuing with their regular treatment for diabetes while also taking American ginseng. The study showed ginseng improved hemoglobin A1c, a marker of long-term blood sugar regulation, compared with a placebo in people with type 2 diabetes.
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Increased Energy
Ginseng may help stimulate physical and mental activity in people who feel weak and tired. A 2023 systematic review and meta-analysis found that ginseng herbal formulas mildly improved fatigue severity, particularly in people with chronic fatigue, in comparison to controls. As mentioned, Asian ginseng in particular is believed to increase yang energy in your body and boost your physical energy level. American ginseng also may have use as a fatigue fighter. A 2021 review of research studies found support for using American ginseng to treat cancer-related fatigue. A 2021 animal study has linked some components in ginseng, like polysaccharides and oligopeptides, with lower oxidative stress and higher energy production in cells, which could help decrease fatigue.
Other Potential Benefits
- Aids Digestion: Traditional Chinese medicine connects ginseng to improved spleen and stomach function and improved digestion.
- Helps Immune Function: Research shows taking either type of ginseng may reduce your chance of getting a cold. If you do get a cold, it may be shorter and less severe.
- Raises Energy Level: Asian ginseng in particular is believed to increase yang energy in your body and boost your physical energy level.
- May Help Reduce the Risk of Certain Cancers: Ginsenosides in this herb may help reduce inflammation and provide antioxidant protection, according to a 2021 review. A 2016 review of several studies concluded that people who take ginseng may have a 16% lower risk of developing cancer.
Dosage and Usage
How much you should take depends on the condition you want to improve. For example, research suggests that 2,000 mg of American ginseng daily for up to 8 weeks can help manage cancer-related fatigue. Overall, daily doses of 200 mg of ginseng root extract may be suitable. It’s best to start with lower doses and increase over time. Look for a standard ginseng extract that contains 2% to 3% total ginsenosides, and consume it before meals to increase absorption and reap the full benefits. Ginseng should not be used for long periods. Asian ginseng should not be used for more than 3 months at a time, and Siberian ginseng should not be used for more than 2 months at a time. American ginseng has been used for up to 1 month, although certain extract products have been used for up to 4 months.
Side Effects and Precautions
Although ginseng is generally safe to consume, people have reported the following side effects: insomnia, liver damage, severe skin rash, and severe allergic reaction. Possible side effects of ginseng include: dizziness, headache, increased mucus, insomnia, lower blood sugar, menstrual changes and nausea. Some healthcare professionals recommend that pregnant people, those who are breastfeeding or chestfeeding, children, and infants should not take ginseng. Given the lack of evidence about its safety, ginseng isn't recommended for children or if you are pregnant or lactating.
Drug Interactions
Ginseng could interact with other medicines you take. Some of these include: digoxin, morphine, blood thinners, diabetes medications, diuretics, high blood pressure or heart medications, monoamine oxidase inhibitors, stimulants, and drugs that affect the immune system. Caffeine can increase the side effects of this product. Avoid drinking large amounts of beverages containing caffeine (coffee, tea, certain soft drinks) and eating large amounts of chocolate. It’s important to talk with your doctor first before taking ginseng, especially if you are taking medications.
Other Precautions
- High Blood Pressure: Ginseng can raise blood pressure in some people.
- Blood Thinners: Ginseng has been reported to have antiplatelet and anticoagulant properties.
- Diabetes: Ginseng can lower blood sugar too much if you’re taking medication for diabetes.
- Stimulants: Combining ginseng with caffeine or any other stimulating substance can give you the jitters, make it tough to fall asleep or even give you heart palpitations.
Choosing Quality Products
Ginseng products can vary in their quality and potential medicinal properties. A person should check the ingredients of any ginseng product before purchase, as some products may contain a small or negligible amount of ginseng, and some could contain other substances. Select products that undergo rigorous independent testing, ensuring they are free from flavorings or oils - not even natural ones. Our NutraTea herbal tea bags, sachets, string, and tags are crafted from compostable PLA, ensuring environmental friendliness.
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