6 Korean Ginseng Benefits, Facts and Evidence

What is it?

> Scientific/Other Names: Panax ginseng, Asian Ginseng
> Supplement Type: Herbal
> Taken as: Capsule, tablet, powder, extract, tea

Korean ginseng is a perennial plant native to Korea, China, and Siberia. It has been used in traditional Chinese medicine for thousands of years to enhance physical performance, boost energy levels, and improve overall well-being. The active components of ginseng are ginsenosides, which are thought to be responsible for its medicinal properties.

Korean Ginseng is thought to:

• Boost energy and reduce fatigue
• Enhance cognitive function and memory
• Support immune function
• Improve sexual performance and libido
• Reduce stress and promote relaxation
• Enhance physical performance

Adaptogen : As an adaptogen, Korean ginseng helps the body adapt to stress and promotes balance and homeostasis. Adaptogens are known for their ability to help the body resist physical, chemical, and biological stressors.

Antioxidant: Korean ginseng has antioxidant properties due to the presence of ginsenosides, which help reduce oxidative stress by neutralizing free radicals and protecting cells from damage.

Metabolism Booster: There is some evidence suggesting that Korean ginseng can boost metabolism and increase energy levels, which may contribute to improved physical performance and reduced fatigue. However, this is generally considered a secondary effect compared to its primary role as an adaptogen.

What is oxidative stress?

Think of oxidative stress like rust on metal. When your body processes oxygen, it creates byproducts called free radicals. These free radicals can damage cells, a lot like how rust damages metal. This damage can lead to various health problems, aging, inflammation, and diseases. Oxidative stress happens when there’s an imbalance between free radicals and antioxidants, which normally neutralize them.

> See our guide on Supplement Mechanisms
> What are adaptogens? See our guide

Some clinical trials have shown Korean Ginseng may be good for cognitive function and fatigue

> Clinical Trials: Numerous studies, including human trials
> Test Size: Medium to large (50-250+ participants)
> Results: Research suggests that Korean ginseng may improve cognitive function, reduce fatigue, and enhance immune function. Some studies also indicate benefits for sexual performance and stress reduction. However, results are mixed, and more high-quality studies are needed.
The boost to mood and energy levels may help counter the tiredness associated with exercise and dieting, but there is no evidence to show it has a direct effect on weight loss.
_{See our guide on trial sizes.}

200-400 mg daily

Commonly recommended dose ranges from 200 to 400 mg of standardized ginseng extract per day
Higher doses (up to 1-2 grams per day) have been used in some studies, typically divided into two doses

So, does it work?

• Korean Ginseng is generally considered safe at recommended doses
• Possible side effects: headache, sleep problems, gastrointestinal issues
• High doses may cause more severe side effects such as increased heart rate, blood pressure fluctuations, and dizziness
• Should be used with caution in individuals with heart conditions, diabetes, or those taking medications for these conditions. Not recommended for long-term use without medical supervision.

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1. Antioxidant effects of Panax ginseng C.A. Meyer in healthy subjects: a randomized, placebo-controlled clinical trial
2. Beneficial effects of Korean red ginseng on lymphocyte DNA damage, antioxidant enzyme activity, and LDL oxidation in healthy participants: a randomized, double-blind, placebo-controlled trial
3. A double-blind, placebo-controlled clinical study on the effect of a standardized ginseng extract on psychomotor performance in healthy volunteers
4. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic–pituitary–adrenal axis