Ginseng—specifically, Panax ginseng, aka red, Asian, or Korean ginseng—“is an important and commonly used herb in traditional Chinese medicine,” says Grant Chu, M.D., M.S., an assistant clinical professor at the David Geffen School of Medicine at UCLA and associate director of education at the Center for East-West Medicine. “Traditionally, [ginseng] is used to tonify chi, or vital energy,” Chu explains. That can apply to chi in general, or specific chi related to digestion, breathing, or your mind. When it comes to ginseng, Chu says, the plant “plays a role primarily in promoting adequate chi for optimal functioning.” This can manifest in a number of ways and benefit many systems throughout the body. Chu explains that these energizing effects may be partly due to the botanical’s antioxidant actions, as components of ginseng (e.g., polysaccharides and oligopeptides) have been found to lower oxidative stress2 and support higher cellular energy production.* A 2012 review from the Journal of Ginseng Research explains that in addition to regulating immune cells, ginseng also helps maintain homeostasis (balance) throughout the immune system3.* This unique plant also exhibits anti-inflammatory actions to keep immune health in tiptop shape.* A 2010 5Journal of Sexual Medicine5 study5 of menopausal women had participants either consume three 1-gram capsules of ginseng or a placebo each day. The researchers noted that the ginseng “significantly improved” the women’s sexual arousal, concluding, “red ginseng extracts might be used as an alternative medicine in menopausal women to improve their sexual life.”* A 2013 study from 6Spermatogenesis6 also found that male rats fed 5% Panax ginseng in their diet for 60 days had “significantly increased blood testosterone levels,” suggesting an enhanced hormone pathway underpinning involved in sex drive.* Indeed, research from a 2022 review in the Journal of Cosmetic Dermatology concurs, stating that ginseng helps regulate collagen levels to promote skin elasticity and hydration7.* “This may be related to differences within ginseng itself and its ratio of different types of ginsenosides,” he explains. “This variable ratio of ginsenosides may affect ginseng’s effect and its ability to reduce postprandial blood sugar, which is blood sugar after eating, resulting in either decreased or increased blood sugar.”* As a result, she says, ginseng may help reduce the occasional brain fog. Ginsenosides are also thought to help modulate the effects of the stress hormone cortisol on the body, which can have an overall impact on stress management and mental well-being as well.* “Ginseng is one of many herbs that has naturally occurring adaptogens, which is also referred to as actoprotector,” Chu says. (Ashwagandha is another one, by the way.) “It is believed that plant adaptogens may be helpful for promoting energy, cognitive function, and immune system protection.”* But, Chu says, more research is needed to fully unveil the exact roles of ginseng as an adaptogen. Umeda also personally cautions against taking ginseng if you’re trying to conceive, are currently pregnant, or are breastfeeding. In general, it’s always a good idea to check in with your health care provider before taking ginseng or any new supplement regimen. “Consult with your health care provider before you start taking ginseng, regardless your health status,” Umeda says.
