Ginseng is not a strange herb to the Vietnamese, yet the benefits of ginseng are not well understood by everyone.
Benefits of Ginseng
There are many types of ginseng such as Asian ginseng (Panax Ginseng) and American ginseng (Panax quinquefolius), as well as fresh ginseng, red ginseng, and white ginseng. However, the main component that gives ginseng its numerous health benefits is ginsenosides.
1. Effects of Ginseng on Health
Different types of ginseng with varying methods of processing and production will have differences in quality and potential health properties. When purchasing ginseng products, you should check the ratios and other components. Ginseng in supplement form should be used under the guidance of a healthcare professional.
1.1. Rich in Antioxidants to Reduce Inflammation
According to Healthline, some in vitro studies have indicated that extracts from ginseng and the ginsenoside compound can inhibit inflammation and reduce oxidative damage to cells, which contributes to chronic diseases. The results of these studies are promising for further in-depth research on humans.
Ginseng has many health benefits. (Image: Internet).
1.2. Beneficial for Brain Function
A study involving 6,422 elderly participants published on NCBI showed that regular consumption over at least five years is associated with improved cognitive function over time. This effect is attributed to the protective effects of ginsenoside and K against oxidative damage, suggesting that ginseng may enhance brain functions including memory, behavior, and mood.
Another review on NCBI also found that ginseng could help reduce stress and provide benefits for depression and anxiety.
1.3. Improves Erectile Dysfunction
A 2021 study on NCBI regarding herbal alternatives in treating erectile dysfunction showed that ginseng could be a useful solution for this condition.
The compounds in ginseng help protect against oxidative stress in the blood vessels and tissues of the penis, aiding in restoring normal function. Additionally, ginseng promotes the production of nitric oxide—a compound that facilitates relaxation in the penile tissue and enhances blood flow to this organ.
However, studies on the effects of ginseng on erectile dysfunction are still debated, and results are inconsistent. Therefore, further research is required before drawing conclusions.
The compounds in ginseng help protect against oxidative stress in blood vessels. (Image: Internet).
1.4. May Boost the Immune System
According to Healthline, ginseng has strong antibacterial, antifungal, and antiviral properties, which can enhance the immune system’s functionality.
One animal study indicated that extracts from red/black ginseng can increase the number of immune cells and boost antioxidant levels in the liver. Similarly, a 2021 study on NCBI involving 100 adult volunteers found that taking 2g of red ginseng daily for eight weeks significantly increased immune cell counts compared to a placebo.
However, to draw accurate conclusions about the dosage needed to affect the immune system, more advanced studies are required.
1.5. Potential Benefits in Fighting Cancer
According to Healthline, ginseng may help reduce the risk of certain cancers by approximately 16% due to the effects of ginsenosides in reducing inflammation and combating oxidative damage from free radicals, thereby preventing the production and growth of abnormal cells.
Additionally, ginseng may help improve the health of individuals undergoing chemotherapy and reduce the side effects of cancer treatment. However, these are still potential effects of ginseng in cancer, and researchers believe more evidence is needed to convince.
Ginseng may help reduce the risk of certain cancers by approximately 16%. (Image: Internet).
1.6. Reduces Fatigue and Increases Energy
You may have heard many people say that consuming ginseng helps reduce fatigue, and indeed, ginseng has been shown to help alleviate fatigue and boost energy levels in the body; particularly, it significantly improves symptoms of chronic fatigue syndrome compared to a placebo after just 15 days.
The components in ginseng considered for their anti-fatigue and energy-boosting effects include polysaccharides and oligopeptides.
1.7. Lowers Blood Sugar Levels
According to Healthline, ginseng seems to positively affect blood sugar control in both diabetics and healthy individuals by improving pancreatic cell function, enhancing insulin production, and increasing glucose absorption in tissues.
Furthermore, studies indicate that ginseng extract provides antioxidant protection against the formation of free radicals in the cells of diabetics effectively.
Although initial studies are promising, more in-depth research is still needed to demonstrate how ginseng benefits blood sugar levels and what dosages are necessary.
1.8. Reduces Cholesterol
According to Health, a review and meta-analysis in 2016 indicated that ginseng helps lower triglycerides (fats in the blood), total cholesterol, and low-density lipoprotein (LDL or bad cholesterol) in individuals with type 2 diabetes. However, ginseng does not affect high-density lipoprotein (HDL or good cholesterol) levels.
2. How to Use Ginseng Effectively?
To date, there is no standard recommended dosage for daily ginseng intake. This dosage will depend on the type of ginseng and the amount of ginsenosides it contains. According to Medicine Plus, adults can safely consume 100 – 3000 mg of American ginseng or 200 mg – 3 g of Asian ginseng daily.
Ginseng is considered safe for healthy adults when used for a short period. (Image: Internet).
Ginseng is deemed safe for healthy adults when used for a short duration, but it is not safe for everyone. The maximum duration for American ginseng is 12 weeks, and for Asian ginseng, it is 6 months. The long-term effects of ginseng are not clearly established, but the most common side effects include headaches when taken in excess or sleep issues.
Ginseng supplements come in pill, capsule, extract, or powder form. Pills or capsules typically contain the root or extracts from one or more types of ginseng. Powder extracted from ginseng roots can be dissolved in water, juice, or smoothies. With fresh ginseng, you can peel and chew the raw roots or soak ginseng in alcohol, boil the peeled root to brew ginseng tea, stew or cook with chicken or other healthy dishes.
3. Potential Risks
If you have any of the following health conditions, please consult your doctor before using ginseng in any form:
- Pregnant women
- Those suffering from insomnia
- Coagulation disorders
- Individuals with health conditions sensitive to estrogen such as breast cancer, cervical cancer, ovarian cancer, fibroids, or endometriosis
- Individuals with schizophrenia
- Those preparing for surgery (it is advisable to avoid consumption at least 2 weeks prior to any surgical procedures)
- High blood pressure caused by excessive ginseng consumption may lead to hypertension
- Autoimmune disorders.
Additionally, both American ginseng and Asian ginseng can cause interactions with medications, so it is advisable to avoid consuming ginseng while taking medications such as: blood thinners, monoamine oxidase inhibitors (MAOIs) used in the treatment of depression, stimulants including caffeine, diabetes medications, immunosuppressants, etc.
Ginseng can be applied in various remedies, dishes, or for soaking in alcohol. (Image: Internet).
Common side effects when consuming ginseng may include headaches, nausea, diarrhea, changes in blood pressure, increased heart rate, loss of appetite, chest pain, and menstrual issues.
4. Frequently Asked Questions About Consuming Ginseng
Does eating ginseng make you gain weight?
In essence, while ginseng is very nutrient-rich, it contains a very low amount of fat. Therefore, regarding the question of whether eating ginseng leads to weight gain, the answer is no.
Is it safe to consume ginseng if you have a stomach ache?
According to Traditional Chinese Medicine, ginseng has a sweet, slightly bitter taste and warming properties that greatly benefit overall vitality, nourish blood, generate bodily fluids, enhance intelligence, improve eyesight, dispel evil energy, slow aging, and promote longevity. However, stomach aches and diarrhea are often caused by a cold (yin) condition in the body. Therefore, it is not advisable to use ginseng if you have a stomach ache as it may pose a risk to health.
Does drinking ginseng create heat in the body?
The answer is no. Ginseng actually helps regulate body temperature (warming properties) and supports blood circulation, thereby helping the skin’s temperature remain less affected by external environmental temperatures.
Overall, ginseng has many health benefits, but it is not a “herb that can replace prescribed medications” or treatment regimens recommended by doctors. People should not overestimate the effects of ginseng when using it. Consumption of ginseng in any form should be discussed with a healthcare provider, especially if you have underlying health conditions.
