VALIDATION SCIENTIFIQUE
Laure Fourchaud – 24.11.2021
Dr en physiologie de la nutrition
BENEFITS OF GINSENG
✓ Fights fatigue and improves tone
✓ Strengthens the immune system
✓ Boosts libido
✓ Antioxidant and anti-inflammatory
What is ginseng?
Do not confuse with ginger, to which it bears a strong resemblance, ginseng (or Panax ginseng) is a medicinal plant native to northeastern Asia. It belongs to the Araliaceae family, like ivy. It is specifically the root of this perennial plant that is used for therapeutic purposes, notably as a tonic and as a natural aphrodisiac, and this has been the case for at least 2,000 years in Korea and China.
Its growth is very slow: it takes about 6 to 7 years for the ginseng rhizome, its very fleshy underground stem, to develop its properties optimally. In fact, it’s often the plant’s age that determines its price.
It was originally cultivated on the rich soils of Northeast Asia, particularly in China, Korea, and Japan. It’s an understory plant and needs shade to grow, either from other shrubs in the wild or from shade structures in agricultural settings.
Ginseng is among adaptogenic plants. This means it increases our body’s ability to adapt to different 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 as well as the wisdom of the person who consumes 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“, which means the man root. There it is nicknamed “root of long life” and “root of heaven”.
Its major active compounds are the ginsenosides, a type of saponin. These are responsible for its main benefits and have made it a superfood praised for centuries. Today, numerous studies provide scientific evidence of 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 is believed to have much the same effects as Asian ginseng, but to be more soothing.
Ginseng can be eaten raw, dried as tea or powder, or taken in capsules or vials. In Asia, it is incorporated into cooking as a food in its own right.
Read also | What you need 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 the organic red ginseng from Natura Force.
Why? Because it’s 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 sign 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.
Because we’re partners, remember to use our promo code “DARWIN” when you place your order to get an immediate 10% discount (this code is valid on all products).
❤ I like: Organic certification, value for money, 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
⚡️ Fights fatigue and improves tone
Some components of ginseng, such as polysaccharides, help fight oxidative stress and increase our body’s energy.
It also helps increase physical performance, extend exercise duration by reducing fatigue, and reduce muscle pain and recovery time.
It works over the long term, without the harmful effects that caffeine or other stimulants can have. In fact, the WHO recommends consuming it in the morning because of its stimulating effects.
This study from Daejeon University in Korea, conducted on 90 patients with chronic fatigue, showed that taking one gram of ginseng helps reduce physical and mental fatigue and oxidative stress.
🛡 Strengthens the immune system
Ginseng strengthens the immune system and may increase the effectiveness of treatments and vaccines. It also helps reduce the symptoms of certain diseases.
It increases our resistance to infections, helps fight colds and flu more effectively, and aids faster recovery.
Studies speak for themselves! This one, conducted by the Department of Medicine at Seoul National University, showed that its consumption in 39 patients who had undergone surgery for stomach cancer resulted in a marked improvement in their immune systems and a reduction in 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 compounds increase libido in both men and women.
It can help notably to combat erectile dysfunction in men by promoting the production of nitric oxide. The latter contributes to the relaxation of the penile muscles, acts as a vasodilator and improves blood circulation, on which erection depends.
This study conducted 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, showed that a course of ginseng was an effective alternative to conventional treatments for combating erectile dysfunction.
In women, another trial conducted in Korea reports an improvement in sexual function in menopausal women.
👩🏫 Enhances concentration and memory
Ginseng improves certain cognitive functions such as concentration and memory. Its components, particularly the ginsenosides, contribute to the protection of brain cells against free radicals.
It gives a feeling of calm to people who consume it, the impression “of having a clearer mind”.
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 suggests that ginseng has strong neuroprotective properties.
This study, conducted by the Seoul Medical Center, demonstrated that long-term treatment with red ginseng could improve cognitive functions in patients with Alzheimer’s disease.
🥝 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 showed that consumption of red ginseng significantly reduced athletes’ muscle inflammation after exercise.
This one, conducted by the Institute of Women’s Life Medical Science in Seoul, showed that it significantly increased antioxidant enzyme activity in the bodies of postmenopausal women.
🍬 Reduces blood sugar
Ginseng helps lower blood glucose levels by increasing insulin production, the hormone that regulates our blood sugar. Its active compounds act directly on the pancreatic cells: the pancreas produces insulin, a blood-sugar-lowering hormone, and glucagon, a blood-sugar-raising hormone.
In this regard, 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 consumption of fermented red ginseng is particularly beneficial for reducing blood glucose levels, thanks to the action of the bacteria involved in its fermentation.
Furthermore, Boston University conducted this study, showing that ginseng consumption provides antioxidant protection, reducing free radicals in the cells of people with diabetes.
A scientific review published in 2006 reports a positive effect of ginseng on blood glucose, but the results need to be replicated to establish an effective dosage.
🔬 May potentially reduce cancer risk
Ginseng may be useful in preventing certain cancers, thanks to ginsenosides.
These compounds, along with the many antioxidants it contains, help keep cells healthy and reduce the occurrence and proliferation of abnormal cells.
This study from the Korea Cancer Center Hospital in Seoul reports that people who consume ginseng have a lower risk of developing certain types of cancer such as those of the mouth, esophagus, stomach, colon, liver, and lungs.
How to take ginseng?
Root age
It is recommended to consume ginseng that is at least 6 years old, because younger roots do not offer the same health benefits. The longer it has spent underground, the higher its ginsenoside content will be, accumulated over the seasons.
Most of the time, 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 you should keep in mind when choosing your ginseng, as it will determine its quality. A ginsenoside content of between 10 mg and 15 mg per gram is recommended.
In what form should ginseng be consumed?
There are many ways to consume ginseng. It is highly prized in Chinese cuisine, and it is often a food in its own right rather than a dietary supplement.
Consuming ginseng in powder or in paste extract is the best way to benefit from all its properties. Be careful, it has a rather acrid taste!
You can also find raw roots, which can be prepared in cooking, brewed as an infusion, or enjoyed in slices. There are also capsules, vials, teas…
Lire aussi l Le ginseng américain et le ginseng sibérien
Red ginseng
Red ginseng is the “variety” most recommended; it has the most powerful properties. The best product is said to come from Geumsan in South Korea, the ginseng capital, which accounts for 70% of the national production.
What is red ginseng? It’s 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.
Red ginseng will therefore develop a higher level of certain ginsenosides, including Rb3 and Rg3. It can also later be fermented, multiplying their anti-inflammatory, immune, and antioxidant effects.
This process also helps to “seal” its components, which degrade more when it is only dried (white ginseng). That’s why it has a higher price than the white.
Also read the Red ginseng, the best of ginsengs
Health authorities’ opinions on ginseng
WHO’s opinion
According to the World Health Organization, the use of ginseng is “clinically established” to “improve physical and mental abilities during fatigue, exhaustion, concentration problems and in convalescent individuals”.
Its use in the treatment of “erectile disorders, gastric ulcers, type 2 diabetes and for protecting the liver” is, for its part, considered “traditional”.
Opinion of Commission E
Commission E, the German scientific advisory committee dedicated to medicinal plants, recognizes ginseng as “a tonic during periods of fatigue, weakness, difficulty working and concentrating, and during convalescence”.
ESCOP opinion
ESCOP (European Scientific Cooperative on Phytotherapy) allows the use of ginseng for “reduced physical and mental capacities (fatigue, exhaustion, concentration problems, convalescence)”.
NIH opinion
The U.S. National Institutes of Health recognize the use of ginseng “based on good scientific evidence” for “blood glucose control in type 2 diabetes, immune system stimulation in respiratory infections, and in the prevention of cardiovascular diseases”.
Consume sustainably: favor organic, traditionally grown, local ginseng
✓ Since it is a rhizome, ginseng tends to absorb more of the pollutants contained in the soil. Ginseng from organic farming, without added pesticides or chemical fertilizers, is therefore more suitable for consumption. This type of farming is also better for the soil and for the people who harvest it.
✓ It’s best to pay attention to its origin and favor Korean organic ginseng, where it has been traditionally cultivated for centuries.
✓ You can also find local ginseng, made in France! A former Stade Toulousain rugby player, a root enthusiast, had the bright idea to cultivate it in Occitanie and offers it, notably, as fresh roots.
Dosage
⏳ The duration of ginseng courses varies depending on the culture. In traditional Chinese medicine, for example, its consumption is not time-limited. But Commission E, the German scientific advisory committee on the use of herbal medicines, recommends a 3-month course.
⚖️ The recommended dose varies between 800 mg and 2 g per day for powdered ginseng or a dried root, and around 600 mg for extracts standardized to ginsenosides. To stimulate the immune system, it is advised to start with small doses, while larger doses are recommended to treat fatigue.
Contraindications and side effects
Ginseng does not have notable side effects at the recommended doses. However, it is contraindicated in the following cases — medical advice should be sought before use:
- high blood pressure
- pregnancy and breastfeeding
- diabetes
- cardiovascular diseases
It is not recommended for people with a personal or family history of hormone-dependent cancer, as it can potentially affect hormones.
History, market and current cultivation
Ginseng is mentioned in very ancient treatises of traditional Chinese medicine. Its first recorded use as a therapeutic herb in China dates from the late 2nd century, in the book Shen-Nung Pharmacopoeia. Later, in 1596, the physician and therapist Li Shizhen mentioned it in a work as a “superior tonic”.
It is now exported all over the world, but its main consumer remains China. In 2013, ginseng-related sales exceeded 2 billion dollars. At the beginning of the 21st century, 80,000 tons were produced worldwide, 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
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.
