Asian Ginseng for Sports & Fitness

Common names: Korean ginseng, Chinese ginseng

Botanical name: Panax ginseng

Why do athletes use it?*

Some athletes say that Asian ginseng

helps reduce fatigue.

What do the advocates say?*

Extensive but often poorly designed studies have been conducted on the use of Asian ginseng (Panax ginseng) to improve athletic performance.¹ ² While some early controlled studies suggested there might be benefits, several recent double-blind trials have found no significant effects of Asian ginseng on endurance exercise.³ ⁴ ⁵

Historically, it has been used to help people who are fatigued feel less lethargic. The energising effects of Asian ginseng only last while it is in your system. If you are consistently feeling tired, it’s best to pinpoint the reason for your fatigue.

How much is usually taken by athletes?

In some of the above studies, it is possible that ginseng was used in insufficient amounts or for an inadequate length of time; a more effective regimen for enhancing endurance performance may be 2 grams of powdered root per day or 200 to 400 mg per day of an extract standardised for 4% ginsenosides, taken for eight to twelve weeks.⁶ Short-term intense exercise has also not been helped by Asian ginseng according to double-blind trials,⁷ ⁸ but one controlled study reported increased pectoral and quadriceps muscle strength in non-exercising men and women after taking 1 gram per day of Asian ginseng for six weeks.⁹

Are there any side effects or interactions?

Used in the recommended amounts, ginseng is generally safe. In rare instances, it may cause over-stimulation and possibly insomnia.¹⁰ Consuming caffeine with ginseng increases the risk of over-stimulation and gastrointestinal upset. People with uncontrolled high blood pressure should use ginseng cautiously. Long-term use of ginseng may cause menstrual abnormalities and breast tenderness in some women. Ginseng is not recommended for pregnant or breast-feeding women.

Are there any drug interactions?
Certain medicines may interact with Asian ginseng. Refer to drug interactions for a list of those medicines.

Parts used and where grown

Asian ginseng is a member of the Araliaceae family, which also includes the closely related American ginseng (Panax quinquefolius) and less similar Siberian ginseng (Eleutherococcus senticosus), also known as eleuthero. Asian ginseng commonly grows on mountain slopes and is usually harvested in the fall. The root is used, preferably from plants older than six years of age.

Resources

See a list of books, periodicals, and other resources for this and related topics.

*Athletes and fitness advocates may claim benefits for Asian ginseng based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles on Asian ginseng. For more complete and detailed information, including references and safety information, see Asian Ginseng as an herbal remedy.

References
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1. Bahrke MS, Morgan WP. Evaluation of the ergogenic properties of ginseng. Sports Med 1994;18:229–48 [review].

2. Bahrke MS, Morgan WR. Evaluation of the ergogenic properties of ginseng: an update. Sports Med 2000;29:113–33 [review].

3. Engels HJ, Wirth JC. No ergogenic effects of ginseng (Panax ginseng C.A. Meyer) during graded maximal aerobic exercise. J Am Diet Assoc 1997;97:1110–5.

4. Allen JD, McLung J, Nelson AG, Welsch M. Ginseng supplementation does not enhance healthy young adults' peak aerobic exercise performance. J Am Coll Nutr 1998;17:462–6.

5. Bahrke MS, Morgan WR. Evaluation of the ergogenic properties of ginseng: an update. Sports Med 2000;29:113–33 [review].

6. Bucci LR. Selected herbals and human exercise performance. Am J Clin Nutr 2000;72:624S–36S [review].

7. Engels HJ, Fahlman MM, Wirth JC. Effects of ginseng on secretory IgA, performance, and recovery from interval exercise. Med Sci Sports Exerc 2003;35:690–6.

8. Engels HJ, Kolokouri I, Cieslak TJ 2nd, Wirth JC. Effects of ginseng supplementation on supramaximal exercise performance and short-term recovery. J Strength Cond Res 2001;15:290–5.

9. McNaughton L. A comparison of Chinese and Russian ginseng as ergogenic aids to improve various facets of physical fitness. Int Clin Nutr Rev 1989;9:32–5.

10. Newall CA, Anderson LA, Phillipson JD. Herbal Medicines: A Guide for Healthcare Professionals. London: Pharmaceutical Press, 1996, 145–50.

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The information presented in Healthnotes is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires March 2007.