Quick reads - Ginseng
Ginseng is a species of slow-growing plants typically found predominantly in Asia, Europe and America. Forms of Ginseng are believed to nourish all 5 vital organs and as such have been used in traditional Korean, Chinese, Japanese and Western medicines for thousands of years.
The ginseng species include:
Korean Ginseng (Panax, Asian or Red) The original ginseng is perceived as a metabolic regulator, stimulating cell activity in the body and often supplemented for sustained mental energy. Ironically the bulk of Asian Ginseng is grown in Germany.
American Ginseng perceived to boost cellular growth, reduce stress and aid sexual performance.
Siberian Ginseng - Considered the least potent type of ginseng is it often used for coping with stress and providing smooth sustained energy.
Brazilian Ginseng - Similar to Siberian, this is often used in nutritional supplementation for energy to improve physical performance and is considered an aphrodisiac.
Indian Ginseng (Ashwagandha) - Boasts a great antioxidant profile, this is commonly used in Hindu medicine and is believed to have neuroprotective benefits.
Why consume Ginseng?
The Ginseng family is taken for a plethora of reasons, including: energy, libido, immune system, stress, detoxification, physical performance, sexual performance, memory, cellular health, diabetes, weight management and skin health.
Panax / Korean -
An increase in cognition is seen with Panax Ginseng, this is thought to lend its self to the anti-fatigue effects. (1)
Subjective well-being improved after 4 weeks of Panax Ginseng therapy due to improvements in mental health and social functioning. (2)
Panax Ginseng is shown to the sex life of adult Women - (3)
Panax Ginseng is shown to improve erectile disfunction in adult Males - (4)
Eleuthero / Siberian -
Siberian Ginseng shows promise in increasing cardiovascular exercise/ endurance capacity, thought to be due to its fatigue reduction mechanism. - (5)
Siberian Ginseng has shown in studies to increase the VO2 Max in a male adult test group - (6)
Ashwagandha / Indian -
Evidence suggest Indian Ginseng has is efficient in reducing forms of anxiety. - (7)
Ashwagandha boasts the ability to improve physical performance - (8)
Eight weeks of Ashwagandha supplementation yielded significant improvements in endurance in elite athletes - (9)
Ashwaganda is able to increase motivation - (10)
How to consume Ginseng?
A safe dosage of any form of Ginseng is generally considered to be anything below 3000mg daily, however, 200-500mg one to two times per day is common.