Ginseng: Benefits, Safety and Side Effects, Recommended Doses

Ginseng
Editor's Note: This article has been recently updated with latest information and research studies.
 

Ginseng Overview

Ginseng is a collective term representing a group of plants native to North America, Korea, China, and Siberia. The plants have been used for centuries across the world for medicinal purposes. Recently, ginseng has found its way to western cultures credit to its health benefits and as a stress fighting tool. It also boosts* strength and endurance.

Where to Find Ginseng?

Since ginseng can be found in various parts of the world, they are classified depending on their origin. Asian ginseng refers to plant species whose origin is either Korea or China. Along with American ginseng, they are considered as “true” ginseng since they exhibit similarities of fleshy roots and active ingredients ginsengosides. Siberian ginseng is a distant relative of the aforementioned guising types despite its name. It contains woody roots and eleutherosides ingredients other than ginsenosides. The various types of ginseng contain different ingredients with each playing unique roles within the body. The amounts of active ingredients in each ginseng supplement depend on mode of extraction and handling.

Health Benefits

Ginseng has been in use for hundreds of years in traditional medicine as a health tonic to alleviate* stress, improve* health, increase* stamina and strength. It is a renowned stimulant and aphrodisiac. These effects are clearly understood and have received accolades throughout history. However, it is only a few years back since scientific research began to understand how ginseng works.

Bodybuilding Benefits of Ginseng

Several researches have documented the positive effects that come with ginseng both physically and mentally. Studies have shown that it can improve* focus and concentration and therefore enhance* training session. Several studies have found out that ginseng improves* endurance, heart rate, lactate production oxygen uptake, and breathing capacity. These help users to train intensively and longer before getting exhausted. Additionally, ginseng can prevent the loss of physical fitness even after a 2 months’ break from training.

Ginseng Safety and Side Effects

Other than being well tolerated, ginseng is nontoxic and comes with no major side effects. Nevertheless, you may experience mild side effects including insomnia, which is common with any stimulant like caffeine. It is recommendable to avoid taking ginseng supplement late in the evening if you realize that it interferes with your sleep cycle. Additionally, it is unsuitable for people experiencing high blood pressure and should not be taken along with medications such as phenelzine, warfin, or alcohol.

Dosages, Timing and Recommendations

Following reviews on several studies, it was discovered that the positive effect of ginseng were best felt when was supplementation was 1000 mg for Asian ginseng dry root extract for over 2 months. It is important to note that the efficacy may depend on the origin, mode of extraction, and handling.

Ginseng Supplements

The most studied type of ginseng is the Asian ginseng (Panax ginseng). There are several ginseng supplements for athletes and bodybuilders including pre-workout supplements, multivitamins, fat burners and amino acid blends.

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