What makes the sprawling pale root, known for its bitter taste, so special? The answers lie in traditional Chinese medicine, which has celebrated the effects of ginseng on the body for millennia, a claim now backed by modern science.
First, let's clarify what ginseng is. This name refers to 11 different plants, all of which grow very slowly and have fleshy roots. The most well-known and medicinal among them are Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius).
You may also come across Siberian ginseng (Eleutherococcus senticosus), which is not true ginseng and thus does not have the same effects as its Asian or American counterparts, but it boasts other beneficial impacts on the body.
The use of ginseng for medicinal purposes was discovered by historians in ancient texts over two thousand years old, while archaeological remains of this plant are even older, with ginseng found in the mountainous regions of Manchuria, China, dating back over 5,000 years. Today, ginseng still thrives in those areas and in the mountainous regions of eastern Russia, Korea, and North America, where it was also utilized by Native Americans in the past.
The healing properties of the plant are underscored by its Latin name, as 'panax' means 'cure-all,' while 'ginseng' comes from the Chinese word rénshēn, meaning 'human root.' This makes sense, as the ginseng root, with its branching structure, resembles the human body and significantly impacts human health.
Scientists have discovered that ginseng contains several valuable bioactive substances, among which ginsenosides are the most medicinal. Asian and American ginseng differ in the concentration of these substances, resulting in slightly different effects on the body. Traditional Chinese medicine suggests that American ginseng is not as potent as Asian ginseng and has a more calming effect, while Asian ginseng is believed to invigorate the body, protect vital organs, increase energy (especially life force or qi), and maintain vitality.
Traditional Chinese medicine prescribes ginseng for a wide range of health conditions, including weakened immune systems, colds and respiratory diseases, circulation issues that may manifest as heart problems or erectile dysfunction in men, diabetes, lack of energy and concentration, fatigue, cognitive decline, memory loss, and cancer.
Curiosity about whether ginseng truly helps with all these conditions has prompted modern science to conduct several studies on the effects of this plant. However, many more studies are needed to fully understand the true power of ginseng. So far, the most intriguing findings suggest that Asian ginseng promotes the growth of immune cells, has antimicrobial properties, soothes inflammation in the body (including muscle inflammation after intense exercise), enhances pancreatic function, and helps lower blood sugar levels.
Additionally, researchers have found that ginsenosides inhibit the growth of cancer cells, and individuals who consume ginseng have a lower risk of developing cancer. Studies have also explored the revitalizing effects of this root, discovering that ginseng can assist with chronic fatigue in as little as 15 days, and it has a positive effect on cancer patients suffering from fatigue due to chemotherapy.
Research has also been conducted on ginseng's effects on the brain, showing that it can improve working memory and contribute to good cognitive functions in older age. One study indicated that ginseng has positive effects on the brains of individuals with Alzheimer’s disease, while another revealed that ginseng helps the body cope with stress and alleviates symptoms of depression and anxiety.
One of the more controversial claims is that ginseng enhances male sexual potency, making it a common ingredient in products marketed for men's health. Recent scientific studies have shown that ginseng promotes blood circulation throughout the body and may help men with erectile dysfunction caused by poor blood flow to the sexual organ. However, scientists caution that more research is needed, as studies have not yet demonstrated clear differences between the effects of ginseng and those of a placebo on sexual potency.
Ginseng can be consumed fresh or dried in various ways. It is edible raw, so some people chew it, though it has a very bitter taste, and it is almost impossible to find fresh root in stores. Specialized Asian food and herbal shops may sell dried root, but the price is extremely high due to ginseng's slow growth, which means it can only be harvested four to six years after planting. Both fresh and dried roots can be added to dishes like soups, stews, sauces, and sides, or beverages (smoothies and teas).
In health food stores, you are more likely to find ginseng in powdered form, as dietary supplements, or as an ingredient in herbal teas. Experts in traditional Chinese medicine suggest that ginseng tea is the mildest form of consuming this medicinal plant, while powdered ginseng, usually taken in capsule form, offers stronger effects.
Due to the difficulty in cultivating the root and its high price, counterfeit products often appear on the market. Experts warn to carefully read the ingredients of ginseng products and ensure they contain the true Asian or American varieties and pay attention to their concentration. It is also advisable not to overdo it with such a potent herb as ginseng; taking a two-week break every two to three weeks is recommended.
Currently, ginseng consumption is discouraged for children, pregnant women, and nursing mothers, as there have not been enough studies to confirm its safety for them. Diabetics and individuals taking blood-thinning medications or those with high blood pressure should also consult a doctor before incorporating ginseng into their diet.